Thanks guys, just staying true to my goals. @boilerman running deep water for his first time was a huge inspiration for the mindset change. Of course soon I found out he was feeding off Pwn lol.
7 Likes
Iāll just bring this full circle and say, yes! Pwns training logs and blog were the driving force behind me wanting to run DW, and my mindset change. Also, lots of credit @flappinit as well.
Keep killing it @tlgains.
Also, pwn, I am still blown away that you can turn a āchallengeā program into a regular everyday thing. It goes to show that your work capacity and willingness to suffer are second to none
3 Likes
@boilerman Much appreciated dude! Iron sharpens iron: I see how much dudes like you and other are killing it and it all self-perpetuates.
DEEP WATER BEGINNER, Week 4, Workout 3
AM WORKOUT (032 natural wake up)
Axle clean and strict press away
10x10x141
Between sets
5x10 band pull aparts
Neck work
Immediately after 10th set w/o rest (raise-core)
DB lateral raise stripset
20x20lbs
21x10
22x5
23x2.5
24xEmpty Hands
Reverse hyper/standing ab wheel
3x20x340/12
25 pushdowns
Poundstone Curls
130xAxle+2.5lb plates
30 GHRs
POST WORKOUT SHAKE
CONDITIONING
30 rounds, tabata protocol, alternating between KB clusters, burpee chins, dips, single arm swings and snatches. Enough to get in 50 dips and 50 chins among other stuff
Notes: 2:45 between sets of pressing. On the 6th set I ended up tweaking something in my trap after the final rep. Itās annoying, but doesnāt seem to be impacting performance. Please donāt wish me a speedy recovery: this is just a status update. Once again, just crushed the pressing on this. Minor struggle on the final 2 reps of the final set. 2 minutes rest is going to work out fantastic. Went with weight on the Poundstone curls just to save a little time, and the conditioning circuit was brutal enough. The clusters are the real moneymaker, and the more frequently I hit them in the circuit, the more brutal it becomes.
Working an early shift tomorrow, so Iāll get up even more stupidly early and get in the bench workout. Otherwise, got my front squats today and that should close it out.
8 Likes
May you heal slowly and painfully.
3 Likes
Healing isnāt required in any capacity: itās a tweak, haha.
1 Like
Tabata KB front squats down. 8s across, 10 on the final. I own the weight. A few more of these this week and then 5lbs total and we start over.
3 Likes
DEEP WATER BEGINNER Week 4, Workout 4
AM WORKOUT (0305 wake up via alarm)
Axle bench press 246
2x10
1x8
Close grip axle bench press 221
2x10
1x9
(3) Incline DB bench 85s
10
9
8 w/set of dips to failure
Dips
1xF
1xF w/set of push ups to failure
Push ups
1xF
1xF+1xF w/reactive slingshot+1xF w/slingshot+1xF w/Metal Catapult+25 pushdowns
Transition immediately into core superset circuit
Reverse hyper+standing ab wheel
3x20x340/12
POST WORKOUT SHAKE
Tabata KB front squats
Notes: 90 seconds rest between exercises. Also knocked out 5x10 band pull aparts and neck work between sets of stuff. Had to get this in before early shift and time was tight, so got in my Tabata front squats for a quick conditioning session afterwards with intent to add onto it later. THAT was rough done after this training. Holding the rack position was the biggest struggle, as I was pretty pumped up. Bench continues to progress with this approach. Itās simple and it works and I just donāt really care about it. But with this closing out it means Iām done lifting for this week of Deep Water. Going to try to get in a run of some sort tomorrow (my 10 mile race in on 9 Apr and I still havenāt even done a ārealā run, so thatās cool) and then squats on Friday.
Trap is pretty much 100%. Annoying pain when I turn my neck, but thatās about it.
6 Likes
I hate it when my trap / neck gets like this. Good opportunity to ask the misses for a message though.
@simo74 Few and far between for me. I never like to ask, and my wife is STRONG as hell, haha. I have to make her go gentle.
Got in a session of heavy Comrade Fran+ when I got home from work. 55lb KBs and strict chins
21
15
9 (6:02)
5 (6:53)
Then, taking out the trash (of course) got in a redeeming Tabata KB front squats, getting in 8s across and 10 on final round.
Still got Tang Soo Do tonight.
3 Likes
DEEP WATER BEGINNER, Week 4 Workout 5
AM WORKOUT (0335 wake up via alarm) FASTED
10 mile treadmill run
Incline: 1.0
Speed: 6.3 mph
Time: 1:35 and some change
Notes: Was snowing this morning and I knew, deep down, I needed to get in ONE actual distance run before my race just to see where I was/how my new shoes were doing. Running, as expected, sucks. The first 20 steps are the absolute worst. I hit my stride around the 4 mile mark and rode it out for 3-ish miles: felt effortless with everything clicking along. Thatās probably that whole āswitched from glycogen to fatā thing I hear about, and considering how little glycogen I have and how much fat Iām consuming, it all checks. Iām sure itās like running a near empty fuel tank to start and then switching over to nitro.
Breathed through my nose for the first 4 miles. Battle a slight cold/allergies, so it was annoying.
All my connective tissue is feeling ok after this. Little sore/tight around the calves.
This wasnāt āset the world on fireā speed, but a comfortable enough pace. Would be about 3 minutes over a 2 hour half marathon, which is usually my metric.
And to pat myself on the back: I slept 4.5 hours, woke up and ran 10 miles fasted. I havenāt run further than 3 miles since April or so. My GPP is just looney tunes. And āOMG YOU NEED CARBS FOR ENDURANCEā is silly.
Still owe my Tabata front squats and daily work, and tomorrow is 10x10 squats w/2 minutes rest. I burned a million calories this morning, and weāre doing bison tacos tonight. I am going to eat huge.
5 Likes
It really is, people train for months and months to run a half sub 2 hours and a lot donāt get there. That you can do ~80% of the distance at that pace without running (or doing endurance work, really) for a year is extremely impressive
1 Like
Happy cake day dude! And very much appreciated. Iād say I still get in endurance training, but definitely not in these durations, haha. Itās one of the reasons I hate running. The dosage is huge! I have no idea how my wife does this.
3 Likes
Thanks, 7 years apparently! I trained for a half about a decade ago, hurt my foot before I ever ran it but I did a 10 miler at about a 9 minute clip and was completely drained after. I still remember distinct segments of the run because I hated it so much.
Iām really curious to find out what your 10 mile time is. Your training is similar to CrossFit endurance style training, which basically consists of a lot of strength work, CrossFit conditioning workouts (which is similar to what you do), with a focus on running technique and higher intensity running, opposed to the traditional route of a lot of steady state running.
Also a pace of 3 minutes over a 2 hour half marathon is pretty good for a non-runner. My top half marathon time, Iām 2016 at age 30, was 2:16.
@heretolog There are SO many opportunities to hate things during a 10 mile run, haha. Itās why Iāll always go with a tabata workout or squat widowmaker instead. Get all that misery over with quickly.
@geologist Would be an interesting data point if I ever went for fastest time. My technique is pure garbage as it is, so itās all just willpower moving me forward, haha. Itās typically what I notie though. My CV system can handle the stress, but all the little muscles involved get to have their vote.
1 Like
Even a non max effort run is still a useful data point, considering your previous 2 hour half marathon is faster than my last max effort half marathon of 2:16 (in 2016, age 30). It should be noted that at that point I was exercising consistently for a few years, but was not doing high volume running and weight room effort was not great.
1 Like
He did a half marathon in 2 hours a couple years ago.
Edit: typo
Who did?
Typo.
2 hours for a full marathon is around the current world record
1 Like
Ah, I was curious, haha. Difference being that I trained for those half marathons. I now seem to be engaged in an experiment where I find out just how LITTLE running I can get away with to do this.
2 Likes