More Trouble Than I Am Worth: Chaos Is The Plan (T3hPwnisher Log)

Training Training Logs
784

@kdjohn Thanks man! It’s crazy how “hard” it was to do. I kept having urges to go DO something with that downtime. Sometimes, it takes discipline to be undisciplined.

DEEP WATER BEGINNER Week 6, Workout 2

AM WORKOUT (0327 natural wake up)

Chins (various grips)
4xF

Pendlay rows
4x10x248 (combo of pound and kilo plates)

Clean pulls
3x10x205

Immediately after clean pulls, all of the following without rest between movements (shrug-shrug-pull-neck-core)

Axle shrugs against short strong bands
1x52

KB Kelso shrugs
14x60lb

Band pull aparts
1x50

Neck work

Reverse hyper/standing ab wheel
3x20x360/13

Kroc rows
20x115

POST WORKOUT SHAKE

CONDITIONING: TABEARTA

30 rounds w/95lbs, 2 complexes per round

Notes: 90 seconds rest between all the back work. Another day just nugging through. I am pleased with how I handled the back day this go through of beginners. I kept the weight light on the clean pulls and really nailed the explosiveness. Pendlay rows were a solid call. KBs really are “the answer” for Kelso shrugs. Just a lot of good takeaways. Tabearta is also just perfect on this day, and I feel like my clean technique has gotten stronger as a result. Those 15 rounds still murder me plenty good.

Just got the front squats on the radar for today. Tomorrow is the last “real” Deep Water workout of the program, then benching, hills, and the REAL training begins with intermediate.

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785

The thought of running Deep Water Beginner and Intermediate again scares the crap outta me because of the volume. Flawless effort and progress in this log as usual.

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786

Thanks man! It’s honestly far less scary the second time through, and this third time through it’s become mundane. Coming in with top level conditioning is key. Never realized how bad of shape I was in the first time until I ran it the second time.

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787

Got in my Tabata KB front squats w/60s. I was hurting, and only got 7 in the final round. Starting to find my limit here.

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788

This made me smile. At least you are out there looking for it. Good job as always sir.

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789

@simo74 Thanks man. Definitely gotta find them: it helps to know where and how to push!

DEEP WATER BEGINNER, Week 6, Workout 3

AM WORKOUT (0320 Natural Wake up)

Axle clean and strict press away
10x10x141 w/1:50 between sets

5x10 band pull aparts between first 5 sets

Immediately after 10th set, no rest (raise-core)

DB lateral raise stripset
22x20lbs
23x10
24x5
25x2.5
26xEmpty hands

Reverse hyper/standing ab wheel
3x20x360/13

50 dips
25 pushdowns

Poundstone curls
131xAxle w/2.5lbs

Neckwork

POST WORKOUT SHAKE

CONDITIONING: “CLUSTER BOMB”

12 rounds of burpee chins, but EMOM do 2 KB clusters w/60lb bells, go for max burpee chins

Got 57 done in 12 rounds

Notes: Demolished this workout. Very little drama on the pressing: just a slight grind on the 100th rep. Sitting now, I apparently re-tweaked my left trap, but it took hours to discover that, so definitely not as bad as last time. Probably just a recurring annoyance now.

The Poundstone curls felt particularly on point today. Fantastic bicep burn.

That conditioning exercise is nice and brutal. A Kalsu-lite approach, similar to Faust as well. Pushing it to 100 sometime is definitely in the future.

This was the final “hard” workout of the program. I’ll need to figure out numbers/methods soon, but I have it pretty well sorted already. Time to grow.

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790

Alright, doing a little spitballing here.

  • My blood pressure seems pretty sorted out. Zero head spins today while pressing. Seeing good signs in general. Still doing 2 sports drinks a day and salting the hell out of everything I eat.

  • Completely dialed in on Deep Water nutrition. To the point that it’s REALLY hard to go OFF the diet. My body WANTS more protein and fat: I have a bunch of girl scout cookies and candy in the house that is just plain not getting eaten, and going out for food is basically just spending more money for stuff I already have at home.

  • Weights for Deep Water Intermediate are going to be 375 for squats, 160 for strict press and 180 for push press. On deadlifts, I’m torn between 415 OR going 405 with an axle. Time will tell. For cleans, I’m tossing up in the air a couple of options. Possibly using the keg, or kettlebells, or the log, in addition to or in place of barbell cleans.

  • After that, into the intensification phase and diet break, then from there, somewhere 5/3/1 for Hardgainers will happen, and I’ll figure out some more as I go.

  • 10 mile race on 9 Apr, which will be the day after getting 100 squats in 9 sets, so that’ll be cool. Tang Soo Do Belt testing is this Saturday, which will be after the first squat day. And I travel in early May, so we’ll see how that goes.

  • Been having awful dreams lately. It’s partially why I’m getting up so early: don’t care to go back to sleep after that.

  • Bison remains awesome. Also digging my low carb bagels in the morning. Science: what a time to be alive.

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791

Got those tabata front squats in. Got 8s across.

Another stellar “get to yes” moment. I was running VERY late coming home from work. We have to leave the house by 1740 to get to one of my kid’s after school functions.

I pull into my garage at 1739.

I throw off my work clothes, grab a pair of sweatpants I had on the stairs (what I wear in the morning BEFORE I put on my work clothes), duck into the kitchen, grab a can of salmon, a can opener and a plastic fork, and jump back into the car. It’s 1740.

My wife drives, we arrive, and I tell her I’ll meet her inside. I find a trashcan outside the building, crack open the salmon (didn’t want to smell up her car) and speed eat it. Yes: I looked like a disheveled hobo, eating a can of salmon in a pair of old sweats outside an after-school function. Yes: I got my dinner AND still got to be with my family.

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792

Winner winner, salmon dinner.

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793

At your age, life just gets better and better. Really.

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794

@kdjohn Hah! I’ve definitely done worse.

@biker No joke. 30s have been more blessed than my 20s.

DEEP WATER BEGINNER, Week 6, Workout 4 (final lifting workout)

AM WORKOUT (0320 natural wake up)

Axle bench press
10x251
7x251
8x251

Close grip axle bench press
3x10x221

(3) Incline DB bench
2x10x85s
9x85+set of dips to failure

Dips
1xF
1xF+1xF push ups

Push ups
1xF
1xF+reactive slingshot to failure+slingshot to failure+metal catapult to failure+25 pushdowns

Core superset (no rest between movements)

Reverse hyper/standing ab wheel
3x20x360/13

Neck work
30 GHRs

POST WORKOUT SHAKE

CONDITIONING: CLUSTER BOMB w/60lb KBs

15 rounds, 73 burpee chins. Got 57 in 11 rounds: 1 round PR

Notes: 90 seconds of rest whenever rest was taken. Dorked up my set-up on the first 2 sets of benching. Overthinking it. Solid showing for the rest of it. Really pushed the push ups to the limit: I’ve been holding back.

Cluster bomb continues to be a great creation. Never explained the name, but it’s obvious: cluster because of the clusters. You’re getting bombed EMOM in the workout with them. I actually focused on getting some decent leg drive on the press portion of the cluster today. Little things go a long way. It’s 15 minutes of hell for sure.

Tang Soo Do tonight possibly. Weather is supposed to turn on us, so we’ll see.

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Either you’ve got a typo or have been magically growing tricep strength!

796

Typo. My work computer sucks.

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797

Not been in here in a while. Apologies man

Hope all is well

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798

@ChongLordUno Don’t sweat it dude: you’ve certainly been occupied. Good to hear from you!

Got in those KB tabata front squats with the 60s. 8s across. This weight has been a challenge: tomorrow is my last workout with it, and I definitely haven’t “mastered” it like I’ve done with other weeks. Good to have these things to chase after. Hills tomorrow, squats the day after.

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DEEP WATER BEGINNER Week 6, Workout 5 (Final workout) FASTED

AM WORKOUT (0335 wake up via alarm)

20 rounds of

3 KB front squats w/60lb bells
Sprint up hill
Jog down it

Done in 49:50

Cashout w/10 KB clusters+front rack carry the bells back to the truck

POST WORKOUT SHAKE

50 chins
50 dips
40 reverse hypers w/90lbs
20 standing ab wheels
50 pull aparts
25 pushdowns

Notes: Another one of those instances where I felt like I was really dogging it and moving slow and then the clock showed otherwise. I suppose I hold myself to a higher standard and always expect to be able to push harder, but turns out I AM pushing harder. Hard to get that feedback with hills vs weights. Hitting triples of 120lbs on front squats beforehand probably doesn’t help either. Big fan of the cashout I’ve thrown in at the end there.

Fun times at Tang Soo Do last night. Sparring night, so we worked the bags for a bit. Found out that I can do a spin outside crescent kick with the left leg just fine, but every time I tried with my right I fell into it. I think that might be the ghost of my reconstructed knee showing itself: still some balancing issues. During the warm-ups, we were told “hands only”, and soon into it my instructor cocks his head to the side and asks me “Did you ever box?”

I sheepishly reply “Little bit”

“It shows”

Bit by bit the truth is coming out.

In THAT regard, got matched up with the senior student for a round. He’s in not great physical shape, and our sparring is “no contact”. Bad combo, because people get sloppy when they get tired. He threw a wild roundhouse kick at my head and I went right back to Muay Thai and shelled up and put my elbow point straight into his shin. Having grown up “non-contact”, he was NOT anticipating how much that would hurt. Comedic point being my instructor telling the senior that HE would have lost a point in that exchange for trying to kick the back of my head.

In general, I’m feeling looser in sparing and allowing myself to dip a bit more into the well. Still trying to stick with Tang Soo Do, but if I see an opportunity to use something that works, I’ll use it. I had some solid peek-a-boo shelling and moving during a punch exchange, and kick checking is an effective deterrent.

Onto exciting times: my kid’s school is having a fundraiser at Panda Express tonight, so that’s what we’re doing for dinner, which is awesome because it means I don’t have to kick and I can eat a BUNCH of chicken thighs tonight in preparation for Deep Water Intermediate. I’ll be doing 10x10 squats with 375lbs, which puts me right at about 100lbs more weight than I did my first Deep Water run with. Sometimes, I think I’m just spinning my wheels, and other times I see stuff like that and realize that things are still moving forward.

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800

Damn Pwn, when you look back and see this kind of thing you can really see how far you have progressed with this type of training. I know you are very humble and don’t like to big yourself up much. But dude give yourself a round of applause please. Quality

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801

@simo74 Very much appreciated dude! I’ll occasionally pull a shoulder patting myself on the back, haha. I still struggle trying to compare myself in my “prime” when I was 30lbs heavier, but things like this help quite a bit. The growth is there: I have to look for it.

Got in the Tabata front squats and actually got a 9 on the final round. Great way to end the run with the 60s. Gonna up the weight tomorrow. Technically, it’s box jumps instead of lunges at this point, but we’ll see what I go with.

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802

I do this too but my prime was over 20 years ago and pretty sure now my memories of how good I was are exaggerated and mostly not true. LOL

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The curse of a youtube channel that goes back to 2007, haha.