LOL yes that would make it hard to exaggerate your previous bests for sure. My best lifts go up every time I speak to my dad. As you know he still goes to the gym 6 days a week and I guess he is a little proud of my training because he tells the guys he sees in the gym all about his son in Australia. Problem is he forgets what I actually lift or jus gets it wrong. So I do 200 burpees and he tells them I do 500 every day. Or I squat 170 for a single and he tells them I am doing multiple sets and reps with that. If I ever go to his gym when I a next in the UK there are going to be a lot of disappointed people. LOL
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@simo74 My dad is the same way! ESPECIALLY bad when heās been drinking, haha. Heās constructed a legendary image of me. But it also shows how funny it is that we meatheads get so fixated on these numbers that the general public canāt tell the difference of. You bench 400 or you bench 800, all people know is that youāre strong.
DEEP WATER INTERMEDIATE, Week 1, Workout 1
AM WORKOUT (0318 Natural Wake up)
Warm-up with 3 rounds of box squat triples and buffalo bar squats
Buffalo Bar Squats
10x10x375 w/3:50 between sets
KB front rack lunges
3x10x62.5lbs
Reverse hyper (RIP Louie Simmons)/standing ab wheel (no rest between sets)
3x20x360/13
POST WORKOUT SHAKE
CONDITIONING
Deadlifts w/278-chins-dips
15-10-5 in 5:48
50 pull aparts
20 dips
25 pushdowns
Notes: I honestly had so many self-congratulatory things to say, so let me just say that I absolutely crushed this and Deep Water continues to transform me into some sort of horrible monster. Iām in a very interesting place training-wise compared to previous runs. Today, I got under the first set of 10, unracked it, thought āf**k this feels heavyā, got out my 10 reps and thought āthat sucked: maybe the second set will feel betterā. The second set felt just as bad as the first. I thought the third might feel better: it didnāt. But I started to notice something: the sets felt AS BAD as the first one. Meaning: they werenāt getting worse. Typically, my first 3 sets were my strongest, and then, from there, I would just die little by little until, by set 10, I was a shell of my former self. Instead, Iād die within each set, get reborn in the rest periods, and die again. Once again: conditioning is magic: I could fully recover within the timespan such that I could just keep hitting these really hard sets over and over again. THAT is going to cause some serious transformations.
Minimal drama on set 10: had to stop at the top of reps 9 and 10 to take in ONE deep breath and then continue. Contrast that with the typical 4-7 breaths.
Front rack lunges proved difficult. Less the legs: more maintaining the rack. Had to set the bells down on the 9th rep of the final set to regroup. And then the reverse hyper/ab wheel superset took out what was left of me.
Went light on the deads for conditioning today. Time was getting away from me, and with how hard I pushed the squats, it seemed like the safe call. And thereās still Tang Soo Do and KB Tabata front squats to carry me through the day. And the light weight meant moving faster, which made things suck in a different way.
My appetite is through the roof these days. Good to be back to that. Putting away solid food choices as I go and seeing the growth.
Iām belt testing in Tang Soo Do tomorrow. Itās exciting times.
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Lol this is so true. Someone asked my at work the other day what I did in the gym the night before. I said I had deadlifts and did 4 sets of 6 with 170kg. They said something like, that sounds hard. I was thinking āyou have no ideaā. 
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@simo74 Better than me: someone asks what I worked out that day, I just say āeverythingā, haha.
PM
Got in the tabata KB front squats with 62.5lb bells. Got 8s through the first 6 rounds, 6 on the 7th round, set the bells down and got 7 on the 8th round. Given the 100 squats this morning, Iām not sweating it: itās going to be a good challenge.
TSD was a solid workout for building up a sweat. Lots of time on the bags.
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This is my response to reading your post:
Heh heh youāre unstoppable Pwn.
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@tlgains Much appreciated. Between him and Frank Castle, I got this.
Slept until 0611. Dog actually woke me up. Did 11 rounds of Cluster Bomb with 62.5lb bells and got in 52 burpee chins, fasted. The clusters were tough after 10x10 squats: had a helluva time getting the bells to rack, and then Iād fall forward out of the front squat. Made for an excellent workout.
Belt testing later today. Otherwise, tabata KB front squats and the rest of the daily work to close it out.
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Just downloaded your ebook. Respect man.
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Greetings Frank Castle,
Recently I have found that canned food tastes better when it is cold, which helps my situation because Iāll eat the food faster. Have you ever experienced the same?
On the other note I recall you talking with another poster or something I donāt really rememberā¦ you talked about learning how to eat faster to conserve time. Have you ever cut out foods that take you long to eat or found ways to eat them faster? This definitely something I want to nail down. I take so much time eating canned food but if I cook something I can destroy it.
Youāre 19, just learn the basics of cooking and youāll set yourself up for all sorts of future success (nutrition, passion, economic). Iām not a great cook by any means but I do a majority of the cooking in my relationship and making good food is awesome and usually not nearly as expensive as going out to get it. Same with fast food.
By destroy I meant I anything I cook I eat it insanely quick compared to eating canned food. Yk, like destroy it in seconds lol.
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Lol my bad, I interpreted that as a fear of cooking.
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@Nobreaks Hope you enjoy it dude! I need to release another. Got SO many more bad ideas.
@tlgains I honestly eat so fast on most occasions that I donāt really taste food. I am task oriented in so many things I do. I have a meal: I eat it. I have to force myself to slow down to enjoy things, which has been a challenge for me as fae as moderation goes. Its why portion control was big for me: I was just eating a LOT of food in order to even register what I was eating. I am the same with fluids: if I have it, I drink it until it is gone.
I have eaten so fast that I have vomited on several occasions. I have only been full 3 times in my life. I have a voracious appetite.
All that to say: there is no food I have ever had to cut out because it takes too long to eat. The opposite actually; I HAVE to mix something with canned fish and pot roast. Otherwise, I will eat them so fast I vomit.
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Lol and iām an extremely slow eater. Last summer, during my construction internship I went out to this little Mexican spot (El Cabrito) with some co-workers. I ordered like 4 tacos. Co-workers ordered a lottttt more food than I did. By the time they finished I was working on my 3rd taco. Co-worker Manny says āIāve never seen someone eat tacos that slowā.
But yeah, Iām just gonna have to do my own strategizing. Getting 6 meals down is kind of pain, and I do not see it getting easier in the future.
Its a trainable quality. Look at competitive eaters. Task orientation is a big part of it. Being on a timer could help.
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I have never thought of that dude. I will definitely look into that.
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2 hours of belt testing later, with some Tabata KB front squats thrown in for good measure when I got home after a victory dinner of some charred bone-in naked wings. It was a good day, and our whole family feels like it got hit by a bus. I lost my voice from ki-iaing so many times, but it seems to have come back.
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Slept off and on until 0615. Those of you who have been there know the whole āso exhausted you canāt sleepā thing. Got up and got 100 burpee chins done fasted in 12:23. It was a brutal slog. My legs are sore but not āDeep Water soreā. Upper back is tender. 2 hours of martial arts on top of 2 hours of sitting on wooden benches watching other people do martial arts: it does things.
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Got in my 2 mile walk with the 80lb vest with the dog, my daily work, and the Tabata KB front squats. 8s across until the 8th round: only 5 then. Between Deep Water squats and belt testing, I am hurting. More food is always the answer.
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DEEP WATER INTERMEDIATE, Week 1, Workout 2
AM WORKOUT (0330 Natural Wake up)
Axle clean and push press away
10x10x181 w/3:45 between sets
5x10 band pull aparts between first 5 sets
Immediately after 10th set, transition straight to lateral raise and core superset, no rests
DB lateral raises
20x20lbs
20x10
20x5
20x2.5
20xEmpty hands
Reverse hyper/standing ab wheel
3x20x360/13
Poundstone curls
132xAxle
POST WORKOUT SHAKE
CONDITIONING:
10 rounds of āCluster Bombā: 42 burpee chins accomplished
Notes: 181 is the exact right weight. It was heavy and challenging but not world ending. It required me to stay sharp, because on a few occasions my mind drifted, so did the axle, and I paid the price. On the 7th rep of the final set, lockout got weird on me, I got the 8th rep, dropped the axle, continentalād it back into place and finished up the set. Iām contemplating making the final workout goofy and going full 30 minute press challenge on it, but thatās a 5 week decision.
My elbows are pretty mad at me, and most likely its from all the kettlebell cleaning Iāve been doing. That happened during Building the Monolith. I find new shiny toys like this and itās ALL I do. Gotta watch out for that. All that said, the Poundstone curls felt pretty awesome on my biceps.
And that shiny new toy IS Cluster Bomb, and it continues to just be REALLY effective. Itās hard to stay away from it.
My appetite is VORACIOUS. I am at the point where I actually have a snack I pack to eat in the car after I drop my kid off before I drive to work. So like, a breakdown of my morning is
- Wake up at 0330, eat half a low-carb bagel w/sunbutter on it
- Post workout shake of 7oz egg whites, 1 scoop whey isolate and greens supplement at 0500-ish
- Gigantic memetastic breakfast Iāve shared previously at 0610
- Greek yogurt cup, sugar free dark chocolate PB cup and an energy drink in the car at 0700
- Get to work around 0740 and eat a salmon wrap
And then Iām eating like every 30 minutes at work.
I should probably shift away from so much yogurt and come up with some more meat-based solutions in retrospect. But small battles.
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Alrighty, Ive got a nutrition question that seems right up your alley.
I find that I do better with a higher fat diet. Not necessarily low carb, but definitely a good portion of calories from fats and proteins, moderate carbs at most.
Pork Rinds seem to fit absolutely every wicket in this box. Lots of fat, Decent protein, zero carbs, no trans fats. Now, I grew up on farms, pork rinds were a staple in the diet lol. But I just can not believe that pork rinds are good for you. No way. I love them, and according to my view on foods they āshouldā be healthy, but for the love of god I can not wrap my head around the concept of pork rinds being healthy.
So my two questions are really 1) Have you ever considered pork rinds in your diet? and 2) What are some good high-fat low-carb āsnack foodsā that you have found fit in well in the diet? Seems from the last post that yogurts fit the bill for you, and I may seriously need to look into the low carb bagels