@whiplash1 Any time dude. On that note!
Got in the tabata KB front squats. They don’t get better.
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DEEP WATER INTERMEDIATE Week 3, Workout 4
AM WORKOUT (0320 natural wake up)
Axle bench press
3x10x251
Close grip axle bench
10x226
2x9x226
(3) Incline DB Bench Press
3x10x90s
Set of dips immediately after final set of DB bench, then a set of dips+ a set of push ups, then a set of dips+ push ups+push ups with the reactive slingshot, then the slingshot, then the metal catapult, then 25 pushdowns, then straight into core work
Reverse hyper/standing ab wheel
2x30x360/30
Neck work
30 glute ham raises
POST WORKOUT SHAKE
CONDITIONING: CLUSTER BOMB w/47.5 KBs for triples, 65 Burpee chins in 16:54
Notes: 90 seconds of rest between the things that required resting. Still seeing the gradual progress. Was feeling a touch weak today: yesterday was another day where I had to rush dinner, so I came in a little light on the calorie side. Only a few more weeks of eating like this and then a much needed/deserved break.
Was on top of time today, so I added a little more to Cluster Bomb. It is still a burner.
Got Tabata front squats and Tang Soo Do today. Tomorrow, I go for a new record on ABCs and a weighted vest walk. Next day will be deadlifts. The anxiety is gone for deadlifts: I’m at the point where success is a foregone conclusion and I just have to go through the necessary suffering to come out the other side.
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I always loved Deep Water chest day! Just smashing it with a lot of volume and different angles. It feels very “Bodybuilding” and I love it. 250 for 3 sets of 10 on axle bench is super impressive btw
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Much appreciated dude! It’s coming back. It’s still hard for me to get excited about this day, but you’re spot on about how bodybuilding-esque it is…and, in turn, my BEST benching always came from a bodybuilding style approach. I set my best bench in a meet while following DoggCrapp. And bodybuilders tend to crush it on bench compared to the other power lifts. I’m sure there’s a lesson there…haha.
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Got my tabata front squats knocked out. These were the most brutal they’ve been. Having difficulty shaking the fatigue in my legs. Thinking tomorrow’s agenda may be just what I need. Still got Tang Soo Do later tonight.
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DEEP WATER INTERMEDIATE, Week 3, Workout 5
AM WORKOUT (0345 wake up via alarm) FASTED
ARMOR BUILDING COMPLEX (ABC) with 24kg bells
21 in under 5 minutes, 22 total
Immediately afterwards, 2 mile walk w/80lb vest
POST WORKOUT SHAKE
50 chins
50 dips
40 reverse hypers w/90lbs
20 standing ab wheels
50 pull aparts
25 push downs
Notes: I am pleased and upset with the ABCs. I came up with a strategy with intervals, but miscalculated. I went 20 seconds on/8 seconds off, thinking it would get me 11 rounds of work AND rest, but I realize it got me 11 rounds of work and 10 rounds of rest. Had I known, I don’t think I would have set down the bells between the 21st and 22nd ABC. But still some room to grow I suppose. Once again: lungs absolutely broken from this. This honestly might become a more regular thing for me. As much as I see ABCs as an opportunity cost for Clusters, there is just something “right” about it.
Went for the walk while my heart rate was still up. Got in the majority of my daily work. Just some GHRs, neck and Tabata.
Tang Soo Do last night was decent. I’m figuring out jump kicks a bit better now such that they don’t tear up my knees as much.
Bison tacos tonight, which is the perfect meal before Deep Water deadlifts.
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Nice one!! I’m really loving/hating these ABC complexes. Do you always go for PR times, or sometimes focus on just getting the reps in? For example, I’ve been toying around with combining these with pull ups/airdyne as a complete workout option. Damn cold has slowed my ambitions this week, though.
Thanks man. You know there’s nothing I always do! Haha. I did a “Ghosts and Goblins” workout a while back where it was an ABC between rounds of other things
Right now, the challenge is 30 in 5 minutes as part of a kettlebell group over on reddit. Still no idea how it’s possible, haha.
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Ghosts and Goblins’ sequel, Ghouls and Ghosts on Sega Genesis is one of my favorite games of all time!
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And people call ME a masochist! Haha.
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Nothing is more defeating than beating it once and being told you have to do it again! Haha it’s enough to drive a man to the bottle!
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I don’t see how that’s remotely possible. That’s a set every 10 seconds for 5 minutes straight. I don’t think I could do that using styrofoam KBs! But, if it can be done, you’re the one to do it.
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Appreciate that vote of confidence dude! Dan just passively hand waving it off like it’s no big deal definitely makes it seem like he did that on purpose, haha. I’ve thought about testing it out with the bare handles. I’ve got the gas tank for it, but my technique is full of power leaks. Having monkey limbs also makes me just so wasteful. I think a short limbed, stocky torso’d baller with some skills could manage it.
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Got the Tabata KB front squats knocked out in the evening. Still had some “lung rocks” from the morning. Honestly felt like I was going to give up chow.
And the tacos were awesome. Whole family is hooked.
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Haven’t commented much this week mostly cause I feel like shite and don’t have the energy. Just wanted to say I have been following along and you look like you have had a very productive week, smashing deep water and pushing conditioning beyond the boundaries of sanity as always. Respect and salute sir.
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@simo74 Much appreciated dude! Been watching your recovery and loving your approach. Very “paleo-rehab”. “Don’t got time to bleed!” Haha.
DEEP WATER INTERMEDIATE Week 4, Workout 1
AM WORKOUT (0315 natural wake up)
Texas deadlift bar touch and go deadlifts (3:50 between sets)
7x11x410lbs
12x410
11x410
Box jumps (60 seconds between sets)
5x10
Reverse hyper/standing ab wheel
2x30x360/20
POST WORKOUT SHAKE
CONDITIONING
Buffalo bar squats (285)-chins-dips
15-5-10
Time: 6:55
Notes: I went through the stages of grieving leading up to this workout, starting with anxiety as soon as I finished the squat workout last week, bargaining as far as how I was going to break up the sets, anger over how much it was going to hurt, and then a very blissful acceptance that soon turned into a calm, focused battle frenzy. My “trick” stays the same here: if I treat it like it’s not a big deal, my body will respond. It’s only when I start acting like it’s heavy that it becomes heavy. So with that, I held my breath through the first 8 reps of the first 7 sets and focused on locking out as hard and fast as possible, as though it were a warm-up. Set 8 is when the hurt set in, which is why I pulled 12 on that set: I had to go from touch and go to rest pause after 10 reps, so I figured I’d get the “big set” done then. Made the final set a bit easier to swallow.
However, upon taking my shower and noticing all the blown out blood vessels across my body, some things can’t be hidden from the body…
After that, I was totally annihilated and slept walked my way through the box jumps. The reverse hypers gassed me, which is definitely a sign of something. That conditioning workout at the end was a slog, and right in the middle of it I realized I still owed some Tabata KB squats and a Tang Soo Do class today.
I got the day off work, I’m spending it with my kid, we’re gonna watch “Sonic the Hedgehog 2”, and somewhere along the line calories will be put away.
I’m honestly in a bit of post training euphoria. There is no ennui with the deadlift workouts this time around: hitting this in the morning is a whole different animal than the afternoon, and I’m definitely finding new strength in myself.
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Outstanding deadlift progression Pwn. I love the trick you used to power through those sets. Training anxiety is really something else.
I have a trick that’s getting me through my squats on my current program, the trick is I tell myself I’m not running “Super Squats” or “Deep Water” so there’s nothing to panic about.
Superrrrrr happy for you and kid dude. You’re going to love the movie. I saw it already and, honestly very surprised no one posted about it in that movie thread. But here we have Pwn, seeing the second sonic movie, a tear just ran down my face.
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Loved reading that last post about your deadlifts mate. So we’ll written I felt like I was in your head before and then in the gym watching the carnage. Thanks for following my caveman ‘no one cares’ approach to sickness recovery. Hope you enjoyed the movie, have a great weekend.
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@tlgains It’s funny: for me, it’s not calming down the mind but calming down the body. If I breathe out too early in a set, it’s a signal to my body that it’s a hard set, so the heart rate goes up and the adrenaline kicks in and things become tough. If I trick the body into thinking it’s easy, I keep calm.
I really dug Sonic 2! I liked it a lot more than the first one. Loved the little love-notes they left in for fans of the series.
@simo74 Really appreciate that dude! I’ve been getting some good feedback on my log narratives. Deep Water must make me dramatic, haha.
Got in the Tabata front squats. Definitely moving slow on them today. Tang Soo Do knocked out as well. Really digging the new form that we’re learning. It’s got some dirty fighting in it.
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The Ninja Foodi! Gotta love marketing, haha.