Just read your “Conditioning Is the Answer” blog post, gold mine as usual. I’m getting to a point now where chaotic assistance work seems like the right fit too. Picking a push, a pull, and a single leg/core and going for a 5 round circuit instead of putting any real thought into the matter.
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Jim Wendler has a good article detailing that style of training: Weight Vest Training - Better Than Average
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@mr.v3lv3t Thanks man! Totally concur. It’s how I plan to go about 5/3/1 for Hardgainers, and it’s honestly how I can see myself training in the future in general.
I’m gonna call this the Deep Water back day. It was there in spirit.
How it broke down
0650-10 rounds of “True Tabearta” w/95lbs
1050-100 burpee chins in 10:58 (101 in 11:05)
1545-50 axle shrugs against short strong bands
1620-10 rounds of “True Tabearta” w/95lbs
1730-2 mile 80lb weighted vest walk with dog
1820-Tabata KB front squats w/57.5lb bells, 8s across, 11 in final round
Daily work also accomplished
I didn’t do everything required for the workout, but I met intent. I got in a bunch of chins with the burpee chins, I got in my shrugs, the Tabearta got in some clean work, daily work took care of the core, and through it all I still got to be with my family and not skip a beat (actually had the kid with me on the walk, got to talk about Pokemon a lot). It boiled down to like a total of 25 minutes of hard training and 40+ minutes with the weighted walk. And man, those short intense workouts were f**kint intense.
Back on track tomorrow.
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DEEP WATER BEGINNER Week 5, Workout 3
AM WORKOUT (0335 wake up via alarm)
Axle clean and push press away
10x10x161 w/1:50 between sets
5x10 band pull aparts between first 5 sets
Immediately after 10th set, go straight into lateral raises and core superset
DB lateral raise stripset (no rest between sets)
21x20lbs
22x10
23x5
24x2.5
25xEmpty hands
Reverse hyper/standing ab wheel
3x20x360/13
Neck work
Poundstone curls
200xAxle
30 GHRs
POST WORKOUT SHAKE
CONDITIONING
As many rounds as possible in 10 minutes of
3KB clusters w/57.5lb bells
5 burpee chins
5 dips
Got through 7, was done with the clusters on the 8th when time ran out
Notes: Crushed the push presses. Had a few reps fall out of the groove, but otherwise zero issues. Was definitely hitting my CV system at the end, but my recovery is insane at this point. I actually tested that the other day, when I hit my Tabata front squats before hopping in the truck to get some groceries, and by the time I had gotten off my road onto the main street I checked my pulse in my neck and it was already back to around normal. I’m sure this ability to bounce back is going to serve me really well, and it’s why Deep Water hasn’t been nearly as terrible as it was the first time.
Cool base 10 milestone on the Poundstones there. Onto 300.
That little conditioning guy I came up with was a solid burner. Clusters really are “the secret”.
Aside from the Tabata squats, I think that’s all the training I need for today. We’ll see how it shakes out.
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Incredible. My arms feel like they’re about to fall off after 80 reps
Thanks man. Pushing through all that pain is huge for it. Eventually you hit some sort of dead zone.
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…and the shirt. 
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@raven78 Much appreciated dude! Got a reputation to uphold, haha.
Finished up the day with the Tabata front squats. 8s across, 10 final round. 2 more of those and we up the weight.
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DEEP WATER BEGINNER, Week 5, Workout 4
AM WORKOUT (0305 wakeup via alarm)
Axle bench press
3x10x246
Close grip axle bench
10x221
2x9x221
(3) DB Incline Bench Press 85s
1x10
1x9
1x7+immediate set of dips
Dips
1xF
1XF+immediate set of push ups
Push ups
1xF
1XF+Set w/reactive slingshot+set w/slingshot+set w/metal catapult+25 pushdowns, roll straight into core superset
Reverse hyper/standing ab wheel
3x20x360/13
POST WORKOUT SHAKE
CONDITIONING
50 burpee chins in 5:30
Notes: 90 seconds rest between everything. I got 5x10 band pull aparts between the first 5 sets, then got in my neck work. Getting that 3x10 on the flat bench at the start cost me a little through out the rest of the workout, but it’s a worthwhile trade. As much as I really don’t care about bench, it’s good to see strength improving.
Not too much else on this day. Burpee chins continue to be “the answer” to most of my questions. Hitting that 50 after all the benching and pressing was a challenge, and I got in some solid conditioning before my early shift. I have Tang Soo Do later tonight and will get in my tabata front squats, which will round out my training. Running hills tomorrow.
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How long before you were walking upright after 200 reps?
“I ain’t got time to bleed”, haha. I went straight from that to making breakfast for me and my kiddo.
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How do you like slingshot push-ups?
I don’t, haha. But as far as finding a way to add an intensity modifier goes, it answers the mail. Can also do it with dumbbell presses. can make a single set of dumbbells go a long way.
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Yeah I have mostly used my slingshot on bench. I have f’d around a bit on push-ups with it but not much. Thanks as always
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@whiplash1 No problem man! I never had much luck with it for barbell benching, but it suits dumbbells really well for me.
PM WORKOUT 1 (1520)
Tabata KB front squats w/57.5 bells, 8s across
PM WORKOUT 2 (1550)
50 burpee chins in 4:41
Notes: Was hurting on those front squats. Legs have been particularly fatigued today. But flying through those burpee chins was good redemption. Really just digging that movement.
Tang Soo Do tonight will close things out.
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DEEP WATER BEGINNER, Week 5, Workout 4
AM WORKOUT (0325 natural wake up) FASTED
21 rounds of
3 KB front squats w/57.5lb bells
“Sprint” uphill
Jog back down
20 rounds done in 49 flat
21 rounds done in 51:10
Cash out w/10 KB clusters
Front rack carry the bells back to the truck
POST WORKOUT SHAKE
50 chins
50 dips
50 pull aparts
40 reverse hypers w/90lbs
30 GHRs
25 pushdowns
20 standing ab wheels
Neck work
Notes: Felt like I was dragging this morning on my sprints, but by metrics I did better than last time, especially factoring in I was using heavier KBs for the front squats at the start. Had a lot of self-talk through the process. Most likely I need to get the calories higher, as I’m feeling beat down. Tang Soo Do was a hard sell to myself yesterday. I’m rising to all challenges physically, but not feeling as indestructible as I typically do when I’m this heavy into the food. Lots of solutions available, and I haven’t even had to crack into junk yet.
Deadlifts tomorrow. Still debating on the weight to use. Fate will direct me.
My 10 mile race is on 9 Apr. At my current schedule, it will be the day after a Deep Water lower body workout of some variety, so that’ll be pretty gnarly. I’ll be traveling in May as well, but I’ve become such a pro at that it doesn’t even phase me at this point.
Interesting nutritional aside, but getting better at cooking has really done a solid job of squashing my fast food/eating out addiction. Almost all of my favorite foods are now things I can make at home better and cheaper. Been living off some amazing teriyaki chicken thighs for lunch this week that totally blow Panda Express out of the water.
Mrs has been pouring on the compliments recently. Seems to happen when I’m gaining. We all knew it was true, but it’s worth saying that big and jacked will always trump small and lean.
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Yeahhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh!!!
I like to hear this Pwn, that should be the goal for me too, making my favorite things at all. Because of you I know that low carb bread exists, I’d definitely like to make a big ol sandwich. I do recall you making peanut butter and jelly sandwiches.
Game recognizes game, and in this case, addiction. I dig low carb bread for sure. Low carb wraps are pretty dandy too for quesadillas and such. And for jelly with PBJs, they make some great sugar free jellies/jams these days.
And, of course, I say all this with my normal caveat that, if you handle carbs well: have carbs. You’re putting away the milk and growing my dude! And there is some great bread out there as well. Sourdough is fantastic
But if you wanna low carb it, there are great options too.
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but what about big and fluffy… LOL
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On the nutrition front, I thought you might appreciate these
My wife and I make them for breakfast all the time. Swap out bacon for ground turkey, normally go a little light on the cheese, sometimes add a few peppers. Takes no time to prep, you can make a big batch that keeps well in the fridge, and they taste just as good cold as they do after a few seconds in the microwave. Lots of fats, lots of proteins, basically no carbs. Seemed right up your alley
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