@Panopticum Thanks dude!
Got in my hour of Tang Soo Do and then did 9 rounds of 9 reps of 45lb KB front squats at tabata timing as soon as I got home. Still a total gasser. Also went for a 10ish minute walk up and down the stairs at work at one point because I was going out of my mind. I REALLY liked that. I’ve heard Stan Efferding talk about the benefits of a 10 minute walk. I think I’ll make this a regular feature.
Benching tomorrow. Another 12. Food is packed and ready. We got this.
Straight bar, Swiss or axle ?
@simo74 Unless I’m traveling, I will pretty much never bench with a barbell. Axle almost always, with the swiss bar making a VERY infrequent appearance (typically if my axle is occupied). And man, if I’m being real, I’m SO over benching as it is. One day I’m gonna hang it up and just do weighted dips I swear. Been listening to you on @ChongLordUno 's podcast bit by bit. I appreciate the shout out! Been awesome hearing you tell your story.
DEEP WATER BEGINNER WEEK 1, Workout 4
AM WORKOUT (0301 natural wake up)
Axle bench press 236
3x10
Close grip axle bench 206
3x10
(3)Incline DB bench press
7x90
2x10x80
Go straight from final set of DB bench into a set of dips, then
Dips
2x10
Go straight from final set of dips into a set of push ups, then
Push ups
1xF
1xFailure+failure set w/Reactive Slingshot+failure set w/Slingshot+failure set w/Metal Catapult, go straight from that into
SUPERSET CIRCUIT (no rest between movements, back to back) hyper-abs
Reverse hyper 270
3x20
Standing ab wheel
3x10
25 band pushdowns
Neck work
POST WORKOUT SHAKE
Comrade Fran (45lb KBs, strict chins)
21-15-9-5
Time: 7:02
Notes: 90 seconds rest between all exercises. 10 band pull aparts done between everything. Bench is always the least exciting day of Deep Water, and I’m keeping rest periods short on it again so I can get it done quick. These 12 hour work days really compress things, which is also why the conditioning is so truncated, but Fran was perfect to help me get in my daily chins.
Benching is such a “trick lift”. I was able to make my final set stronger than my first two sets by focusing on squeezing the axle as hard as I could. Leg drive is always a factor as welll.
Went too heavy on the DBs. I have to factor in how fatigued I will be by the time I get to them.
That ultra dropset of push ups with the slingshots is always a great way to completely nuke my body.
Legs are feeling as fresh as can be given the circumstances. They really seem to be responding well to the daily tabata stuff. My new KB handle should be arriving today too, which opens up the opportunity to go a little heavier.
Running of some variety tomorrow. Need to be in 10 mile shape by Apr. Thinking about doing either stadium steps or hills for an hour or so, but if weather continues to not play nice, there’s the treadmill.
Where did you get that from? I’m considering getting an adjustable kettlebell or two, since I’m space limited and they seem to be awesome.
Ironmaster. It uses the same locking mechanism as their dumbbells, and I already have one of their handles. Incredibly pleased with them. I actually was using their dumbbells for benching today.
Awesome, I’ll have to check them out.
I figured you would say that about the bench press. If you got rid of bench and used dips, would you still use dumbell bench ? Dumbells are by far my favorite bench variation.
Thanks for the comments on the podcast and glad you are enjoying it. The shout out was very deserved mate. It is so good to find people who just seem to get it (and get you) and seeing those people work so damn hard, allowed me to take a proper hard look at my own effort and know I wasn’t doing enough. Heck even now I see what you are doing and I still think I am a part timer … LOL
@heretolog Absolutely dude! They’re hard to get with the pandemic, but putting in to get on the waiting list works.
@simo74 I’d be MORE inclined to do DB benching (and since I said “inclined”, specifically incline DB benching) than flat straight bar benching, but it would be purely to build my press. So a HIGH incline angle. Slingshots might come in too. But I just like the dip. I feel more “connected” with it.
You’re not a part timer at all dude: you’re out there setting the standard!
Go about 3 hours left of shift. Went walking the stairs twice so far. Great protocol.
Something I meant to log is a fun phenomenon with diet. I’ve talked about how the first 2 weeks of weight loss are when your physique looks the worse, because you drop all glycogen and get small and flat. This means that the first 2 weeks of weight GAIN are awesome, because your body is just soaking up every carb and water and getting full while staying lean. THIS is exactly why dudes get “trapped” in the “post comp rebound” after a bodybuildng show and put on WAY too much weight: it’s easy to deceive yourself into thinking that you’re just slamming muscle onto your body in some sort of supercompensation phase. The body IS primed to grow…but it can only grow so much.
PM WORKOUT (1900)
9 rounds of tabata KB front squats w/45lb KBs, 9 reps per round, bells held at the side when not squatting. Still a total gasser.
DEEP WATER BEGINNER Week 1, Workout 5
AM WORKOUT (0305 wake up via alarm) FASTED
Hill Runs
6 rounds of the following done in under 54 minutes
Sprint up the hill
Jog back
Front rack carry 45lb KBs up the hill
Jog back
Sprint up the hill
Farmer carry KBs down the hill
POST WORKOUT SHAKE
15 minute circuit of daily work and KB swings w/40kg bell
10 swings-10 ab wheels-10 swings-20 reverse hypers-10 swings-25 dips-10 swings-10 ab wheels-10 swings-20 reverse hypers-10 swings-25 dips-10 swings-10 chins-10 swings-25 band pull aparts-10 swings-10 chins-10 swings-25 band pull aparts-10 swings-10 chins-10 swings-25 pushdowns-10 swings-10 chins…then rest and 10 more chins to get 50 total
Notes: As much as I really dig the prowler, I need to get into running shape again and this was a decent enough compromise. There is an ok hill near my house that I drove to for this. I’m contemplating trying some stadium steps as well.
I’m very pleased with my ability to sprint up the hill. The first sprint of the first round was more of a fast run, but that was more for the sake of testing out my hamstrings before fully committing. After that, I could really punch it. I imagine I have the prowler to thank for that.
Front rack carrying the bells up the hill was definitely an interesting form of suck. I ensured to move as fast as I could, which wasn’t quite a run, but wasn’t just me plodding along. Same with my jogs back to start. Wanted to keep intensity as high as I could.
The farmers carries back down answered the mail. Grip and traps were feeling it.
In general, this was a solid workout. I got gassed well enough. There’s room to make it more awful, but the goal is to improve my running rather than just blow out my lungs. I may still try to do both. Simplest would be to Litvinov it and just front squat before the sprint, but that would seriously detract from the running training of it. Also have lots I can steal from “Tactical Barbell”
Little daily work circuit at the end was nice. Kept heart rate up. I’m getting better at swings.
Work is staying crazy for the foreseeable future. My family is being awesome, and I have enough food stored up at home that the diet isn’t going to skip a beat, but I’m pretty fatigued from Deep Water and not much sleep. This is what we do.
I ordered 5lbs of piedmontese beef liver last night, along with some other beef since their inventory seems replenished. I have really grown to appreciate liver, and it being so cheap is a plus as well.
The hill work sounds very similar to the duku duku challenge from TB2. I’d love to give it a whirl if I could find a big secluded hill
Dude, the most challenging part about this was not making it more challenging. Ultimately, I’m trying to get back into 10 mile shape, and all the things that would make this harder would also get me worse at running. But once the race is over I can really go crazy, haha.
That’s nice of you Pwn thank you sir. Happy cake day sir and keep up the outstanding work you are doing.
PM WORKOUT (1700)
10 tabata rounds of 9 reps per round of KB front squats w/45lb bells
Notes: Getting that 10th round was a real killer. Big fan of including this. Back on 8s for a bit. Going to deadlift tomorrow, since it makes the most sense with my schedule.
DEEP WATER BEGINNER, Week 2 Workout 1 (out of sequence due to schedule)
AM WORKOUT (0305 wake up via alarm)
Texas Deadlift Bar Deadlifts
10x10x400lbs
KB front rack lunges w/50lb bells
3x10
30 GHRs
Photo of set-up featuring new adjustable KB handle
POST WORKOUT SHAKE
Shower, have another meal, start driving to work, get told you don’t need to be there and just stay on telephone standby
Turn around and do rest of workout
CONDITIONING circuit (squat-chin-dip), squats 280lbs
15-5-10 in 6:45
50 band pull aparts
25 pushdowns
SUPERSET CIRCUIT (no rest between movements)
Reverse hyper 270
3x20
Standing ab wheel
3x10
Neck work
20 chins and dips
Notes: 3:45 between sets of deads, 90 seconds on the lunges. Funny situation: I expected to be working all the way through the weekend, so I went straight into deads so that I could get the longest/hardest workout done while the family slept and maximize my downtime with them. Getting turned around on my way at first had me somewhat miffed that I went through all that “for nothing”, then immediately felt the joy of having my weekend back…and since it was STILL o’dark stupid when I got the notification, I just went home and finished off the parts of the workout I left behind.
Let’s talk about this workout for a second. I got up at 0305 after working 3 12 hour shifts in a row, ALSO getting up at 0305 for those so I could get in an hour of some sort of training on top of my daily Tabata KB front squats, accumulating a combined total of 20 hours of sleep over 4 days, had 1 slice of keto toast with some sunbutter in it, did a total of 6 reps to warm-up (3x135, 2x225 and 1x315) and then went and deadlifted 400lbs 100 times. I am a f**king maniac. You don’t want to deal with me on a good day.
Had to go dead stop for 3 total reps this workout: rep 10 of the 9th set, and reps 9 and 10 of the 10th. Acceptable loss.
Loving my new KB handle. Opens up so many avenues.
That squat WOD was ROUGH. Between having done the deadlift workout previously, and then getting ready for work, totally cooling down and getting out of the “training mindset”, my body was just beat to heck.
Might walk the dog today or do something else. Right now it’s a big deadlift hangover.
That you are, my dude, and no I don’t, haha!
Amazing work, as always—but particularly amazing today. Hope you enjoy your weekend.
That kb is cool…and here I am looking at making my own set out of concrete…I really like what you got there.
Just insane. In the best way possible
Appreciate you taking the time for the piedmontese sale shout out. You’re a good man.
@SvenG Much appreciated dude! Already got 1 day more than I expected. If I get 2: even sweeter
@whiplash1 Way to get after it with a concrete bell dude! Those ironmaster ones are clutch. Really good to have them in the toolkit.
@Panopticum Thanks man!
@punnyguy Anytime dude! If it’s ever annoying, let me know, but I know you’re a dude that appreciates the finer things. And sometimes that can even include hot dogs, haha. I just got a shipment in today of 5lbs of liver, some steak tips and some steaks. Just about to make some chorizo with that liver.
PM WORKOUT (1500)
2 mile 80lb weighed vest walk with the dog
PM WORKOUT II (1830)
Tabata KB front squats with 50lb bells (8 reps per round, bells held at the side when not squatting)
Notes: Made the most of the day. Sun was out and it was a great day for a walk. And adding 10lbs total to the tabata KB squats is a whole new challenge, which is awesome, because I already have a method of progression on it based off my time with 45lb bells. Holding the rack position was the most difficult part, and part of that is having 2 Ironmaster bells vs my previous 1 IM/1 CAP barbell one. Having to adjust to a new style.
