I was feeling good and have a busy weekend ahead so…
W2D3 BtM. 215 for 5 then 155 for 20 with the SSB. 75 for 50 Presses. Weighted chins with only 10lbs for the first 3 sets then hit a wall…did the rest just ordinary chins. I super set these with behind the back shrug rows on the powertec machine with 185 for 5 x 20. Band pull aparts all day every day. Ate more carnitas for dinner somehow…
Feeling good. Something I noticed today that with ssb squats is I can get depth pretty easy unlike regular low bar back squats. Not sure how or why yet. Playing with hinging more at the beginning and trying to keep the hinge from top to bottom and vice versa. I hope that transfers over to regular back squats.
W3D1 BtM. Skwats 240 5x5. Press 115. Chins superset with Dips. I do facepulls all day at work e’ryday.
Me and chin ups don’t get along, but I fight through as many as I can and end up using some band assistance. I just need to do some chins everyday. Something to build this up. Dips were dips but I decided to done regular dips then do 5 pec minor dips. Felt like my pecs were ripping away from my sternum…so thats good I guess.
Conditioning has been good and consistent. Kids are starting to not want to walk with me and the wife. Even though I carry one or the other the whole way. I walk 2 miles at work and come home and walk a mile or 2 carrying a kid before dark. I do this at least 5 days week.
Eating hasn’t been trouble until today. I flat out was full since I woke up. Powered through it and lifted after supper and now I’m hungry again. Hopefully thats done because after eggs and more eggs for breakfast I was about at my limit. Weight is still 214 which is good. Its moving up nice and slow.
Actually I think I’m down 2 lbs tonight. I attribute that to not taking creatine this weekend and not pounding the water like I usually do today. But for sure the food is there for some weight gain but really there like you said for recovery. I was talking with my wife just an hour or so ago and the last few months I’ve been flat or lethargic and sleepy/tired. And I think, there are other variables at play, that 3 days a week like this is what I need. I have that urge to always be doing something but I’ve felt better and had great energy too even with lousy sleep since I’ve started BtM. I also think the food helps with all of that too.
I’m going to hate cutting when it comes time, but this I feel is more my speed. 3 brutal sessions a week and use the rest of your time for some laid back conditioning.
She used to make this for me way back in the day, and I loved it. Crescent rolls, eggs, sausage and cheese. So here’s the deal. It normally calls for 12 eggs. She said last night, I’ll up the eggs to 18 or “something like that”. So I woke up and thought I’ll eat a 1/3 of it, no problem. I heated it up and sat down. She didn’t use 18 eggs. More like 2 dozen, and I was eating the last bit going holy shit…that’s a lot of food. I am miserably full and tired. The coffee isn’t working. Going to be a long day. Bright side is… just 4 eggs to go.
Very thankful I have had good cholesterol labs and all that. My family history is garbage, but my family is fat. So how much of that is really hereditary/genetic .
Whole stick of fresh pork sausage in that bad boy makes it crazy good.
Lunch is usual meat salad and an extra one of those breakfast burritos. Those things are awesome.
I can handle the BtM diet alright. It’s basically you can eat whatever…but you have to eat this. Deep Water meanwhile is more like you can’t eat this, but you need to eat a buttload of this. I have eaten both Keto and Atkins style diets before, and they work for weight loss fine (alone with most diets). Just the last year or so I’ve done as good or better just being cautious on what I eat and when I eat it. Don’t feel like I need to stress myself out by trying to make my own individual meal separate from the family. One of these years I may consider running Deepwater, or may try a deepwater-light minus the diet.
W3D2 DL and Bench BtM. Deads were easy 330 3x5. Bench was a struggle. I’m ashamed to admit I’m going to have have to back off the TM there. So it wound up being 175 5x5 and for the top set. Crazy that my deadlifts are still gaining ground like they are and all other lifts suck. Deads felt easy. Forgot my knee sleeves. Didn’t even notice it until the middle of the 2nd top set. Didn’t use a belt until 295. Can’t wait for the new plates to show up. Bought some cheapies from titan because people on Craigslist are nutty with their prices right now. I have to get creative once the weights get over 295. Barbell rows pyramid up to 185 and down. Darden 30 10 30 curls superset with orange band pushdowns for 3 sets. Ab roller was super set with bench.
Just easy walking an easy 2 miles today for conditioning.
W3D3 BtM Squats and Presses. Squat 240 for top set 155 for the 20 reps. @FlatsFarmer I am definitely getting depth now. Flexors aren’t nearly as tight. Thanks again for the help. Adding 10 lbs to the lower body lifts so this is good timing. Presses were at 90. I cleaned the presses so I could superset chins. Instead of attempting weighted chins and mucking it up. I did 10 second negative then 3 reps followed by another 10 second negative. Did behind the back shrug rows with 135 for 60 then behind the back shrugs with 185 for 40 superset with some band facepulls. Traps are lit up.
Yesterday hit a wall hard. I ate a huge lunch like I do…and driving back to work my boss hits a speed bump and I get that great I’m about to Ralph feeling. Didn’t barf but after work went home got a 15 min snooze and felt right as rain. This morning though was still rough trying to eat my eggs but I fought through it. But my weight is finally back to 214. I dialed back the walking to just 2 miles a day for the last couple of days.
Last night I was as sore as I’ve been in a long time. Thinking wow because Fridays session wasn’t that bad but I’ve been a little sore since Wednesday. This morning felt great though. Ive been stretching and foam rolling every night. Forgot to weigh last night but weighed this morning at 213. I usually lose between 2 or 3 lbs overnight. So conservative estimate at 214 but betting closer to 215.
Did step up my conditioning today. 5 rounds of 10 goblet squats with 40lbs, 5 rdls with 225, 5 chins, and 10 push ups. Rested 30 seconds to a minute between rounds still not bad.
Last nights supper and today’s lunch. Ground beef, rice, black beans, onions, bell pepper, corn and stuff…tastes like a taco bowl. Its really good and very convenient.
W4D1 Squat OHP BtM. Squats were at 240 5x5. Felt great. OHP 115 for the top set. 85 FSL for 12 after the top set. Pressing still sketchy compared to Deads and Squats. Chins I did 5 for every set including warm ups of squats and OHP. Then did a Giant set of Chins, Dips, bent over lateral raise(failure) into swings. Only did that for 3 sets then continued on with chins and dips. Chins still suck the life out of me on this day. Squats and dips weren’t bad. OHP was fairly easy even. 100 chins just suck.
Weight last night was 217 Thats the most ive weighed in a minute. Going to keep on keeping on. Maybe do a little more walking now. Pants still have working buttons so all good there.
…weight is back down to 214.6. I’m up from where I started but not anywhere near where I’d thought I would be. When I saw 217 on Sunday I was kind of shocked but happy, but I didn’t move a muscle Sunday. I didn’t do anything. Monday I walked 3 miles and did the BtM Monday session and I’m back at 214. I probably walk 2 to 3 miles 5 to 6 days a week. Most of the time its not even weighted. Meh, I’m sure I’ll get there. Would like to see 220 before this is up. We shall see. Would hate to see 220 and have a big ole gut so I can handle the low and slow approach. On the plus side, work pants fit fine.
It goes to show the absurd recovery demands of the program. People worried they will get fat on it don’t get it. Up the dose Dude! …food in this case, haha.
Dunno about @zeptrey but for me right now everything hurts constantly (doms not injury, but it’s not light doms), and there’s still 4 more weeks and a 20 rep squat at 70% to come!
First week was a rude awakening but I settled pretty quick. Week 3 beat me down. I was wore slick. But by that weekend I was okay. So far in week 4 I’m good. Honestly now its just chin ups that have me still dreading the next week (only 2 more Mondays to go!). We shall see come week 5 and 6. I honestly feel okay just have to keep stretching and foam rolling that’s been the one thing I do at least 5 times a week in the evening before bed. I think it was week 2 where I felt great but had this aching pain in my left Achilles tendon that I couldn’t stretch out. Foam roller was the only thing that really helped that. Also I do some weird lat stretch that helps the pain there too. I’ll see if I can find a vid of it.
It’s a yoga thing I believe it’s called child’s pose but I reach over to the left side of body and lean into the right side to stretch that side of the lats. Then reverse for the other. Here is a vid. I tend to lean into the stretch a bit more than they do.
Thats the most ive weighed in a minute. Going to keep on keeping on. Maybe do a little more walking now. Pants still have working buttons so all good there.