I’m looking forward to watching you run deepwater again dude. Going to be following closely to steal some good/bad ideas from you for my run in a few months
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@boilerman Always a pleasure to have you following along dude. Not planning on doing anything too fancy here: just heavy and brutal. Always good to jump back in.
PM WORKOUT
2 mile 80lb weighted vest walk with the dog
Came home, took off the vest and knocked out
50 chins
50 dips
50 pull aparts
40 reverse hypers w/50lbs
30 GHRs
25 pushdowns
20 standing ab wheels
Neck work
Notes: Timing was good for a walk today. They’re getting easier, despite the drop in frequency. Conditioning is simply on point. Will probably get in more Tabata KB squats today.
Got some Deep Water meal prepping done this weekend
2lb chorizo mix of 95% lean grassfed ground beef and grassfed piedmontese beef liver, a bunch of sugar free teriyaki air fried chicken breast tenderloins and some air friend asparagus and egg plant.
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Finished up with Tabata KB front squats w/45lb KBs holding the bells in the racked position when not squatting. 8 reps per round. Still can’t make it past the 7th round. Made up for it by squatting until the whistle blew on the 8th round and then holding the bells through the final 10 seconds. This is a great challenge.
I am ready to destroy Deep Water. This break was what I needed.
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That food looks great Pwn. Quality
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@simo74 Thanks man! Dude, I NAILED the chorizo this time. It was phenomenol this morning. Just like home. And considering it’s half liver, that’s a big win, haha.
DEEP WATER, WEEK 1, DAY 1
AM WORKOUT (0323 Natural Wake up)
Warm-up superset (jump-squat)
Box Jumps (not the highest ever)
3x3
Buffalo Bar Squat
5xBar
3x140
3x230
Buffalo bar Squats 340 w/3:45 between sets
9x10
1x11
KB front rack lunges w/45lb bells (60 seconds between sets)
3x10
SUPERSET (hyper-ab) no rest between movements
Reverse hyper 270
3x20
Standing ab wheel
3x8
50 band pull aparts
POST WORKOUT SHAKE
CONDITIONING/Technique work
Deadlifts w/328lbs-chins-dips
15-5-10
Time: 6:25
Then did 30 KB swings w/40kg-5 chins-5 dips for 5 rounds and closed out with 30 KB swings for a total of 16 minutes of conditioning
30 GHRs
Notes: Actually wanted to do 345 for the squat. Grabbed 2.5s instead of 5s. Didn’t realize it until I was unloading. But given that I absolutely flew through the squats and it’s 15lbs more than the last time I ran Deep Water Beginner, all signs are awesome. I’ll add more next time. I am too stupidly conditioned for this at this point. Used to be I had to lay down between sets, and now I found myself getting bored waiting for that timer, but I also know from experience that the first 2 weeks NEED to be boring so that the last 4 are survivable. Pushed the final set just a touch to get a feel, and though I coulda gone even deeper into the water, today isn’t the day for it. I have to hold back on my natural tendency to self destruct. I am honestly in too good of a place right now: just firing on all cylinders and ready to crush stuff.
Those front rack lunges are what I’ve needed this whole time. Easy set up, taxing, natural movement. My new handle should arrive around the mid point of the program, which will be awesome. I’m actually thinking of cutting out barbell cleans for intermediate and alternating between log and kettlebell.
Deviating from the core work but keeping the spirit. No rest, bounce back and forth between extension and ab work.
Bringing back the conditioning/technique work thing I did last time, because it works real well. Then threw in the KBs to finish because I got a wild hair to combine the 10k swing challenge with Deep Water. I don’t think that’s going to happen this round, but I think my future is written on it, so this can be a good pilot.
Really happy to get those GHRs in. I tend to let them go until the end of the day since my GHR is in the basement rather than the garage. Hitting them after this workout is where the magic lives.
Day 1 done. That said, definitely more conditioning in my future.
On the supplement front, Mrs and I brought sugar free Metamucil into our lives, and man I wish I had done so earlier. It’s got the Jon Andersen and Dan John nod of approval, which is more than enough. Also pretty yummy.
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PM WORKOUT (1800)
Tabata KB front squats: 45lb KBs 8 reps per round, hold in racked position when not squatting. Got through all 8 rounds. Big PR
Neck work
Tabata KB front squats: 9 reps per round, KBs held at side when not squatting.
Notes: Just becoming a machine at these. And again: no warm-ups. Walk in the garage, grab the bells and start squatting.
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Hey Pwn sick conditioning work as always sir.
Tagging @wiseman83 to your log.
Wiseman - Pwn is an absolute beast with a passion for serious hard work and bad ideas. History in powerlifting and strongman and a library of training knowledge, new and old.
Pwn - wiseman is my friend (also in Aus) who has been doing my programming and keeping me on track for a few years now. Good bloke, part time power lifter and loves everything about training and programming.
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Need to give these bad boys a try
You need to give MANDARA a whirl mate. I’d love to see you crush it
@simo74 Happy to have @wiseman83 on board, and hoping I can assist in any manner.
@ChongLordUno Absolutely give it a go! 10 minutes feels like forever, haha. I’ve got SO many workouts on my “to do” list. Just need the time.
DEEP WATER Week 1, Workout 2
AM WORKOUT (0315 natural wake up)
Chins (various grips)
4xFailure
Bent over rows (deadstop/Pendlay) superset w/20 band pull aparts
4x10x225
Clean pulls
3x10x185
Axle shrugs against short strong bands
1x40
Transition immediately into neck work
SUPERSET CIRCUIT (hyper-abs, no rest between movements)
Reverse hyper 270
3x20
Standing ab wheel
3x10
Kroc rows 115
1x18
POST WORKOUT SHAKE
CONDITIONING: TABEARTA
30 rounds. 20 seconds on/10 seconds off. 2 Bear complexes each round with 95lbs
50 dips
25 pushdowns
30 GHRs
Notes: Went with 90 seconds rest between movements. Traditionally, when I’ve run Deep Water, I’d treat this day like the others, and do 4 minutes rest at the start of the block and cut it down to 2 by the end. This time around, I’m gonna run the bench and back day as more traditional bodybuilding-esque days and only Deep Water the Deep Water days. Like last time, I’m making sure to hit the absolute minimum requirements for the workout and then expanding from there. I won’t take things out, but I’ll add. Going with a heave approach on the bent over rows, rather than keeping them stupidly strict like I usually do. I figure it will help contribute toward my ability to get things off the floor, and I’m getting enough other back work that it should be good.
Kept clean pulls light to focus on technique. I’m strong enough: I’m not fast.
Tabearta was just the natural choice for today. I was thinking of doing a bunch of clusters so I could get blood into my legs to recover from the Deep Water squats AND get some clean practice, and then I realized I was trying to re-invent a working product. 30 rounds is 15 minute of work, and it’s definitely work.
Day 2 done. Some more conditioning at some point, if I can get it in.
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Dude, the word TABEARTA is such a catchy word, happy to see you back to running Deep Water. Ugh I still remember those sucky squats and deads.
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@tlgains Much appreciated dude! Coming up with names is half the fun, haha. And it makes it easy to plug and play when the time comes.
I am THRIVING on these squats. The break I took has completely recharged me. It’s nuts. I may have discovered something amazing.
Something I meant to document. Was making my post training breakfast this morning and took a little pride in just how nutrient rich my omelet is. I spend 20 minutes building my breakfast after training: it’s an ordeal, and the omelete is the star.
2 whole eggs, organic and pastuer raised
Splash of egg whites
Organic spinach
Tomato
Onion
Jalapenos
2oz (cooked) mix of 95% grassfed ground beef and grassfed piedmontese beef liver chorizo
Topped with avocado, grassfed sour cream and fat free cheese
I’m just proud of all the veggies and variety I’ve managed to sneak into it. It’s a total nutrition powerhouse to start the day.
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That looks amazing, and I wish I could pull my ass together to do similar things. Especially because I love omelets but forget they exist.
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I gotta snap a photo of it sometime. I put it on an egg white wrap to make into a taco/burrito, because eating with my hands just links me in some primal way, but the whole experience is awesome.
And hey: all it takes is a medical scare and some insomnia and you too can make elaborate breakfasts, haha.
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Just read your blog where you were talking about printed vs video information. Really liked it…I guess I would say that while I like watching lifting videos, most of my knowledge comes from reading and experience. I have spent many hours reading articles, training protocols and books…especially when I was a teenager and had more time to do that. I like watching lifting videos, but keep in mind I’m a big fan of guys like jujimufu…so it’s definitely more on the entertainment side but you can still learn something from it. I have watched a lot of John meadows (RIP) and Dave tate and learned a lot from those videos…but I was introduced to them through reading their articles first…so I came to their channels as a fan if you want to put it that way. And of course…experience…trying out what you read is ultimately the only way to know if it works for you…or if you work it hard enough long enough to get results. Either way…enjoyed the post.
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Glad you dug it dude! There’s absolutely nothing wrong with being entertained by this stuff either. Like I wrote: I like watching dudes put away a lot of food. That’s SO mindless and weird, but for some reason it entertains me. Watching someone lift stuff can be great too. And occasionally something DOES come through. I picked up that 20 rep squat/20 rep deadlift workout from a podcast. But it took a LOT of podcast listening to get to it.
I appreciate these things whenever I take the dog for a walk or mow the lawn. Getting some activity in and occasionally picking up something nifty.
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Yo.
Just read through a bit of your log. Crazy sumbitch.
Now I feel tired and lazy. (And also sore from my own squats 
)
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@wiseman83 Crazy is all I got, haha. When you’ve got no talent, skill, or good genetics, you just gotta triple up on crazy.
PM WORKOUT (1900)
9 tabata rounds of KB front squats w/45lb bells, 9 reps per round, bells held at side when not squatting
Notes: Seeking the next challenge here. That 9th round was awful. Legs are feeling the Deep Water soreness and this is just barely keeping me in the fight.
Work is getting crazy. Got some 12 hour days lined up. Packing LOTS of food.
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I have been checking in regularly, and you are killing it man. 340 for 100 squats and making it a breeze is insane. What is your aim to push it up to this go? And so you have any idea where you wanna push it to for DW intermediate?
@Panopticum Great to hear from you dude! 345 was my original plan on the squats, so I’ll adjust to that for the next workout. For intermediate, gonna have to assess at the end and see. I’m thinking somewhere around 375.
DEEP WATER Week 1, Workout 3
AM WORKOUT (0305 wake up via alarm)
Axle push press superset w/10 band pull aparts
10x10x161lbs
Go straight from final set into
Lateral raises (no rest between sets)
20x20lbs
20x10
20x5
20x2.5
20xEmpty hands
Poundstone curls
128xAxle w/5lbs
SUPERSET CIRCUIT (no rest between movements) hyper-abs
Reverse hyper 270
3x20
Standing ab wheel
3x10
CONDITIONING
7 rounds of 5 burpee chins/5 dips in 5:45
25 pushdowns
Notes: 3:45 between sets of push press, with some neck work thrown in between sets as well. Really glad I kept some push pressing in my intensification block, as the proficiency showed through today. Had some solid leg drive and was feeling quick. Left shoulder slipped a little on the 8th set and made things a touch challenging from there. Weight is just about perfect for what I need, as the final rep of the final set had me struggle for lockout. Had to rush a little at the end to get to work on time. A good enough workout, but not great. My legs are sore, but not crippled like they were when I first ran this. Really figured out how to get ahead of the soreness.
Tang Soo Do after work today, then just playing life by ear. Plan so far is more 12s.
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Beastly work! I may not post often but often check how you are doing man. Always inspiring
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