Hey dude,
I just went with easy plate math. 225 for the front squat, 135 for the log. Like you said: it’s totally scalable. If it’s too light: move fast. If it’s too heavy, gut it out. Could always go with the Dan John rule of plates and quarters only.
I wrote it down wrong in the WOD thread though. It’s a triple for front squats, 4 on the log, 5 on the burpee. I wrote 2-3-5 for some reason. Probably more Dan John, haha.
Appreciate the response man, perfectly sensible as always.
Glad you mentioned the 3-4-5 rep scheme, because I do remember that from your log but the WOD thread was fresh in my mind. Actually helps dial in the weight choice. Who knew one rep would mean so much, haha.
Should be able to report my experience this afternoon.
@mr.v3lv3t Always happy to help dude! Hope it works well for you. And yeah: those extra reps add a bit of clarity. And also show other ways to scale things: more reps or fewer.
DEEP WATER INTERMEDIATE Week 2, Workout 4
AM WORKOUT (0330 natural wake up)
Axle bench press
2x10x251
1x9x251
Close grip axle bench
2x10x226
1x9x226
(3) Incline DB bench
2x10x90s
1x9x90s
Immediately after the final set of DB bench, straight into a set of dips. Rest, then a set of dips and a set of push-ups. Rest, then a set of dips, straight into a set of push-ups, then push-ups with the reactive slingshot, then with the slingshot, then with the metal catapult, then 25 pushdowns, then straight into the core work and neck work
Reverse hyper/standing ab wheel
3x20x360/13
Neck work
30 GHRs
POST WORKOUT SHAKE
CONDITIONING: 15 rounds of CLUSTER BOMB
3 clusters per EMOM w/47.5 bells, 64 burpee chins accomplished
Notes: 90 seconds rest between sets, got 5x10 band pull aparts done between the first 5 sets of work. I was actually looking forward to today amazingly enough. I’m appreciating how I’ve been seeing week to week improvements in my benching. And in that regard, this approach has always been good for my benching. Same with DoggCrapp. Probably something to be said there about the value of multiple angles and “bodybuilding rep ranges”.
Cluster Bomb is just always a good awful time.
Got Tang Soo Do later tonight and Tataba KB front squats still on the menu. Been meaning to document, but for the past few runs of it, I’ve no joke just pulled into my garage from work, stripped off the work clothes and knocked out the squats before coming in the house. 1: that’s the joy of a home gym, but it’s also nice to just get it done.
PM WORKOUT (1530)
Tabata KB front squats w/47.5lb bells
Notes: Going until the whistle blows. It’s just absolute murder.
Tang Soo Do was basics night. Learning the new stuff for the new rank. We’re including jump kicks now: my knee with the fake ACL isn’t a fan.
It is absolute murder and doesn’t seem to be getting any easier
@ChongLordUno It’s wild isn’t it? I think it’s what I’ve really grown to appreciate about it. It’s too easy to “up the dose” on it. No matter what, it’s just 4 minutes of work. There’s no adding more time or complexity or any silliness to it: you just do 4 minutes of work and die.
DEEP WATER INTERMEDIATE Week 2, Workout 5
AM WORKOUT (0345 wake up via alarm) FASTED
20 rounds of Dan John’s “Armor Building Complex” in 5 minutes using Tabata Intervals: 2 Complexes per round w/24kg bells
2+ mile 80lb weighted vest walk
POST WORKOUT SHAKE
50 chins
50 dips
40 reverse hypers
20 standing ab wheels
50 pull aparts
25 band push downs
Notes: Got a lot of thoughts I want to get down and I’m inevitably going to forget half of them so here we go. First: this isn’t any particular “Deep Water” day, but day 5 is 20 minutes of some sort of effort. My schedule is a little wonky this week with my 10 mile race on Saturday, so I took my typical Saturday and got it done today.
The ABCs (Armor Building Complex…what a perfect initialism) are part of a challenge over on reddit based off a comment Dan John had made that 30 ABCs in 5 minutes with the 24s is good work. I got 17 in 5 minutes my first time trying for the 30, so this time it was about seeing how many I COULD get done in 5 minutes if that was my goal. I MAY have been able to get in 21 if I skipped the final rest period, but this was an absolute burner. It’s been about 4 hours since I did the workout and I still have some “lung rocks”, which, those who have experienced it know exactly what I’m talking about and those who haven’t wouldn’t understand it no matter how hard I explained it.
I’m gonna take the moment to brag that these ABCs got done at 0400, fasted, with no warm up and no drama. Always ready.
Straight from the ABCs, I threw on the vest and went for the walk. Figured it’d keep my heart rate high throughout. It was 19mph winds out today, so I’m glad I had the vest on to keep me grounded.
Came home, drank my shake and knocked out the majority of my daily work. I was curious about the impact of all these burpee chins, as the movement itself is definitely more difficult than a burpee or chin in isolation, but it means less time spent hanging on the bar. Didn’t know if I may be detraining my chinning ability. Well, I knocked out 20 chins with no issue in my first set and then got in sets of 10 to round out the 50, whereas, typically, after weighted vest walks I’m good for 15 and then random spurts of 6s and 8s. It had an impact alright: a positive one. Might be something to the idea that the first chin is the most difficult one, and I’m just doing that over and over again.
More thoughts: My knees definitely weren’t happy with the jump kicks from Tang Soo Do. Even with my introduction of box jumps, I make a point to jump up to the box and step down from it, rather than jump down. I may need to spend some time working on my ability to land. My disposition is really in a great place these days: I look forward to the training days I typically am averse to.
The only downside to how I approach training is that there is SO much stuff going on that writing it all down is a chore. I say that because I feel like this week perfectly captures “more trouble than I am worth”, and I should really write it all down as a snapshot at some point. To review though: I started off the week with 10x10 strict press cleaning the first rep of each set, then the next day was 10x10 power cleans, then benching, then I’m doing kettlebell work with weighted vest walks before we do 100 squats in 9 sets, then a 10 mile run. In between all that is 2 Tang Soo Do classes. After each lifting workout was a conditioning workout that filled in any gaps that were missing. And ON TOP of all that is daily Tabata KB front squats. Oh, and, of course, my daily work. This is diverse and broad and all over and demanding and just captures it all. And it’s fueled with solid nutrition.
Dude you train like a saiyan and eat like one too 
Hell yeah all that work is something to brag about!!! It’s amazing how your body can adapt to all that training. Dude your log reminds me of how I need to get more serious with conditioning. I have the food and strength thing right but, conditioning can definitely use an improvement.
Btw I’m looking forward to hearing about your 10 mile run, no huge reason why, I’m just curious on what that’s like.
Very much appreciated Tim! In high school, I used to come home from school and watch the latest DBZ episode while skipping rope with ankle weights on, haha. That was back when you had to either catch the episode as it aired or record it on a VHS tape. Also reminds me I forgot to log the weighted vest walks in there, which is a big part of it: I’m doing so much stuff I forget about it. I have the same issue with food when I’m gaining: I’ll forget stuff. Like, I JUST remembered I forgot to throw in chicken bacon with my omelet this morning, which means I’ll have to remember to throw it in tonight.
You are definitely on a solid path with eating and training, and you’re at a good age for this focus. It’s exactly what I did when I was your age: focus on getting huge and strong. That said, there’s always room for those little 4 minute Tabata sessions. Little and often over the long while goes a LONG way.
I’ll definitely share the details on the run. I’ve run 2 half marathons and 1 10 miler before, but this is definitely the least I’ve ever trained for a long run.
In December I took a swig of this cool aid. I’m never going back. The fact is - I can now do things I could not do before. And this is the point of working out right? I can push through a work out like never before. I’m getting so much more work done.
Just start doing it. On days “off” just add in some burpees. Just start with 5-10 EMOM. And build.
Wow man I’m using this. Deep my man
Ha - I try.
This website has a Tabata counter that beeps at the start of each work/rest period. Might be useful for some people. Works on the computer or cell phone.
PM WORKOUT (1530)
Tabata KB front squats w/47.5lb bells. Going until the whistle blows, first thing upon getting in the garage. It’s still amazingly awful.
Deep Water squats tomorrow. Ready to crush it.
I read this…and straight away the urge to leave my desk and head into the garage and do tabata front squats, becomes almost overpowering. Then i move to walk around my desk (its a stand up desk) and the realisation that my quads and glutes are still well fucked…
Damn you. I’m doing it.
@wiseman83 Perhaps I’ll post a surgeon general warning on my log for the future, haha.
DEEP WATER INTERMEDIATE Week 3, Workout 1
AM WORKOUT (0315 natural wake up)
Warm-up: 3 rounds of box jump triples and buffalo bar squats
Buffalo bar Squat (3:45 between sets)
12x375
8x11x375
KB front rack lunges
2x12x47.5lbs
Reverse hyper/standing ab wheel
3x20x360/13
30 GHRs
POST WORKOUT SHAKE
CONDITIONING
295lb deadlift-chin-dips
15-5-10
Time: 6 minutes flat
20 chins
20 dips
50 pull aparts
25 pushdowns
Notes: I absolutely slaughtered this. Once again: very first set, I unracked the bar and thought “f**k this feels heavy”, and it felt that way for every set after that, yet I still hammered every rep with no drama. The final rep of the final set required me to breathe out and rebrace before I hit it, and that was about it. Typically, the final 2 sets require much breathing and rebracing on the final few reps. My conditioning is through the roof, and those daily Tabata front squats are absolutely showing themselves. There’s honestly a touch of ennui here, as the squats used to be a real test of my mettle and now are just something I do. Deads next week will test me, as they bring a lot of pain with them. Went with 12 on the first set vs my original plan of slotting it into the middle of the workout: just made more sense at the time. My right elbow is a little achy: I think some added bodyweight has slightly altered where the bar sits on my shoulders. I dealt with that to the extreme when I had gained up to 210. Belt was very snug this morning, and I’ve been experiencing not as awesome digestion. I imagine I’m just hitting that wall that comes with sustained gaining. I started feeling nauseous around set 7 or so, but it was less from squats and more just a general crappy feeling.
Lunges were fantastic insult to injury at the end. Conditioning answered the mail for getting in my 30 reps of deads, and I’ve got Tang Soo Do and tabata front squats on deck. Tomorrow is my 10 mile race: doing that the day after Deep Water squats is awesomely stupid.
I was going to say something about this a few days ago but decided not to. It’s such a typical Pwn thing to do. Loving hearing your thoughts on DW this time around, and good luck on the run dude!
Hah! I love it. Been good to have this third go round to bump up against. It’s unfortunate how I can’t get the same system shock I had the first time, but I suppose that speaks positively the transformative properties of the program.
And you said my concurrent thoughts were a little crazy. This is bordering on insane. Quality
@simo74 The difference is in me appreciating and celebrating my sheer unbridled stupidity, haha. But game recognizes game!
PM WORKOUT
Tabata KB front squats w/47.5lb bells upon getting home, then Tang Soo Do in the evening. Thankfully not too many jump kicks tonight. Trying to improve my landing. Time to eat, sleep, and run.
T shirt right there. This made me smile .