@mikecurtis1 Much appreciated dude. Reps are definitely my strong point.
@simo74 That’s about right, even WITHOUT the milk, haha.
Got the KB front squats done when I got home. 8s across, 5 in the final round. Got my Green Belt at Tang Soo Do tonight, and then we did weapons drills. Some sort of run workout tomorrow, then deadlifts the next day: the REAL fun.
I assume we’re both of a similar mindset here where belts are kinda “whatever”, but still; awesome job, amigo.
Thanks man. Absolutely aligned, but the family loves it, haha. The colored cloth still has magic
DEEP WATER INTERMEDIATE Week 1, Workout 5
AM WORKOUT (0335 wake up via alarm)
18 rounds of 8 KB swings w/40kg bell, sprint up hill, jog down, done in 49:48
Cashout w/50 swings
POST WORKOUT SHAKE
15 rounds of EMOM 2 KB clusters w/62.5lbs with daily work between rounds. In total, got
50 chins
50 dips
20 standing ab wheels
50 pull aparts
25 pushdowns
40 reverse hypers w/90lbs
30 GHRs
Notes: We had some snow fall last night, so my hill was a little icy. This resulted in something of an “interval hill sprint”, where I’d sprint the dry parts and jog the icy parts. Was good for staying aware. Went with swing vs front squats because I didn’t want to bring out my Ironmaster KBs and have them rust, so went with my Titan competition bell. I still had some juice in me when it was done, so pushed the post workout a bit harder. This is going to be my last running workout before my 10 mile race on 9 Apr. I’ll have to come up with something to do next week, but that shouldn’t be hard.
KB front squats are left. Final workout of the week with this weight, and I’ve yet to conquer it. Good sign it’s time to change the protocols. Deep Water deadlifts tomorrow. It’s funny: the squats used to cause me anxiety, and now they’re the workout I’m most excited about crushing. The deadlifts used to be an afterthought, and now they cause me anxiety. And it’s not about surviving it: I know I will. It’s about the pain. The deadlifts are going to hurt, and I have to be at peace with that. And not just DURING the deadlift: for days after, my lungs will ache. It’s wild.
Finished out the day with my Tabata KB front squats. 8s across, 6 in the final round. Found my limit: new challenges ahead. Deadlifts tomorrow: eating well to recover.
DEEP WATER INTERMEDIATE Week 2, Workout 1
AM WORKOUT (0315 natural wake up)
Texas deadlift bar touch and go deadlifts
10x10x410 w/3:50 between sets
5x10 band pull aparts between first 5 sets
Box jumps
5x10
Reverse hypers/standing ab wheel (no rest between sets)
3x20x360/2x13
POST WORKOUT SHAKE
CONDITIONING
Buffalo Bar Squat (285)-chins-dips
15-5-10 in 6:54
Notes: I am so amped to have gotten this done. 410 is a chipshot PR over what I did last time on Deep Water Intermediate, but it dawned on me: I did 405 in the AFTERNOON, NOT first thing in the morning. It’s such a different world there. And thinking more about that has had it dawn on me why my deadlift has been “lagging”: I’ve finally started treating it like any other lift. I used to have rituals built around deadlift workouts: specific meals, specific times of day to train, fatigue management protocols, etc. I’m finally just getting after it, and it means I’m not at the top of my game…but my floor is rising hard and fast on this.
EVERY SINGLE SET SUCKED. The first one felt too heavy, and it just kept that way. But I managed to hold my breath for the first 8 reps of the first 8 sets, and got through rep 7 on the final 2 sets. 100th rep required a deadstop pull vs a touch and go.
I am over the moon that this workout got done, and also now dealing with the horrible realization that I KNOW I can do this workout now…so now the standard is set.
Just kept staring this down all morning
Conditioning workout was just plain awful. Had to keep chow down.
Tabata front squats and Tang Soo Do tonight.
YEAHHHH!!! LETS GOOOOOOOO!!! YOU GOT IT DONE PWN!!!
NOW GO EAT A BIG ASS PWN STYLE BREAKFAST!!!
Lol Deep Water still terrifies me lmao.
Thanks man. Breakfast was already tackled before I logged it. Steak and eggs: a warrior’s breakfast. Made into a breakfast burrito, because you can’t get the San Diego out of me. Avocados, grassfed sour cream and butter, onions, peppers, low carb tortilla, fat free cheese, paired with greek yogurt mixed with protein powder, dark chocolate and cinnamon, a bunch of celery with nuts n more spread and a low carb bagel with sunflower butter. And then, 30 minutes later, a fake low-carb poptart from Legendary foods, because it’s Friday and I destroyed that workout, haha.
Deep Water is the perfect duality for Super Squats. Both are awful, and you go on journeys with every workout for both programs, but one consolidates the journey into a single set and the other stretches it out.
I keep looking at DW and it is REALLY starting to interest me. A few years back I looked at it and backed away. But I feel like I’m in a better condition now. I look at the workouts and think - hard but manageable. And not - I’m going to die in session 1.
Silly question:
When you change exercises - do you keep the set timer going? IE when you change from
3x10 bench to 3x10 close grip bench - do you still make sure you are not going over the 4 min timer?
The bench workout I don’t really consider a “Deep Water workout”. It’s something lighter in intensity to help recover from the pressing workout and still build some strength. This whole cycle, I’ve only used 90 second rest periods, and stayed pretty close to that even with changed out exercises, but I still need downtime to change out plates sometimes.
Thanks for the that. I think you have convinced me. I have a little camping trip booked for early June and then 12 weeks until the rugby season starts.
I’m thinking either Super Squats into Deep Water or BtM in to Deep Water. The conditioning element of Deep Water makes me want to run it close to season start. Its not “cardio” - but being able to do 100 squats in 20 minuets is going to get me in shape.
Hell yeah dude! It’s transformative. I think BtM would set you up a bit better for success, because it has more conditioning leading into Deep Water, whereas Super Squats would have more of a “softening” element to it, but either is hard work, as you know. You’ll still get in your 20 minutes of hills/swimming/stadium steps with Deep Water, but absolutely right: you gotta be in GOOD shape to get through the stuff at the end. The nutrition in it is pretty awesome too. Always happy to talk to any of it.
Meant to document in the log, but one other interesting element with these morning workouts is that I need to use a VERY controlled eccentric, since my family is still sleeping. Another x-factor compared to before: I used to slam the final rep of each set to save my back.
I had not considered this. But it makes sence.
I was thinking about doing log press / conditioning circuits. Or family bike rides.
You are - without a doubt - very helpful and I am very grateful.
Hey Pwn I’m curious, what is it about humankind you don’t like?
I think there is a word limit on responses mate. 
@carlbm Much appreciated dude! I am so excited for you.
@tlgains That’s a BIG question, haha. @simo74 summed it up pretty well there. It’s really one of those “what’s there to like?” sorta things. But if I were to give it a single bullet-point: unrealized potential. We, as a species, could be SO much greater, and we could have so little pain, suffering, inequality, etc, and we could be SO much further ahead, but greed, malice and stupidity hold us back.
PM WORKOUT (1600)
Tabata front squats w/47.5lb bells. True tabata: go for the full 20 seconds. Funny enough, by doing that, I STILL couldn’t get 8 reps on the final round: only managed 6. My quads were on fire from this and my lungs ached, so that’s a win. Curious how I’ll do when it’s not the day I did 100 deadlifts.
Tang Soo Do was basics night. Always a good night, but coming into it post Deep Water made the new material very painful.
Gotta say, considering you spend your free time helping people with training on the Internet, I am not surprised by that answer at all. I had a feeling it was in good faith for you to dislike human nature.
100% dude. I’m trying to model the human I wish others to be. Wallowing in self-loathing would just perpetuate the issue.
I’m a Christian. One of the reasons is that a massive part of the Bible is basically:
“People are dicks. They do not deserve saving. But God loves us and does it any way.”
There is so much of that that resonates with me.
Amen to that.