Definitely re-check that dex stat
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Reading like a little bit of āfight clubā, throw in some cage fighting vs oneself, no medic on the fieldā¦ that last post will make a nice base to a blog entry sir.
@raven78 Glad you dug it dude! If nothing else, itās a good example to come to whenever some kid comes on here and says āI was doing RPE 10 for EVERY SET and I STILL didnāt growā, haha.
Closed the day out with 20 ABCs in 5 minutes. Moving slow, but to be expected. In turn, Iām ādoneā with daily Tabata Front Squats. Iāve proven whatever point I had there. Iāll still do some sort of daily KB work, but plan is to alternate between ABCs and front squats. Spending April getting into great āABC shapeā, Iād like to maintain that.
Weighed myself after my shower at the end of the day today: 193.6. Surprised itās that low with how much Iāve been eating, but it means 185 will be easy to make in June.
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Jesus, youāre tossing around over 2x Bodyweight for Squats and Deads for DW sets.
What are you 1 million percent muscle? (Heh heh reference)
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Whenever I think of people who could pull off a prominent face scar, very few names come to mind. @T3hPwnisher was one of them.
I realize there is some well-deserved stigma associated with wearing prominent scars on your face thanks to the psychopathic Nazi weaklings who ruined menacing face scars for the rest of us. I still think a big old scar on your face would merge well with the āMore Trouble Than I Am Worthā concept youāre working towards here. This is a look you can pull off.
Just be sure to at least vaguely float this idea past your wife before you pull the trigger. You know how women can be.
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@tlgains Puts things in perspective when you frame it like that, haha.
@twojarslave That is absolutely one of the nicest things ever said to me, and also reminds me of the lyrics to āPepperā from Butthole Surfers, so thatās a double win. And Neonazi punks ruined vikings too. And the Mrs has already been commenting quite a bit on my rage mask from deadlifts, haha.
DEEP WATER INTERMEDIATE Week 6, Workout 2
AM WORKOUT (0320 natural wake up)
Axle clean and strict press away
13x161
12x161
13x161
12x161
13x161
12x161
12x161
13x161 (3 re-racks required)
Sets of 10 band pull aparts between first 5 sets
Immediately after 10th set, straight into raises and core
DB lateral raise
20x20lbs
20x10
20x5
20x2.5
20xEmpty Hands
Reverse hyper
60x360
Standing ab wheel
1x30
50 dips
Poundstone curls
100xAxle+5lbs per side
POST WORKOUT SHAKE
CONDITIONING:
CLUSTER BOMB w/24kg bells for doubles, 50 burpee chins in 11 min flat
Notes: 3:40 between sets of pressing. I woke up feeling the most sore Iāve been in a LOOOONG time. My glutes in particular are torqued to hell. That deadlift workout was absolutely me reaching deep. In turn, I was pretty blown away with how strong I felt on presses. The strict press day is the day with the least āhidingā possible on Deep Water. You can bounce out of the hole on squats, you can either bounce a deadlift if itās touch and go or rest for a long time on dead stops, push press use leg drive, but the strict press is either there or itās not. Typically my first set is my worst, and 13 felt real strong on it. My plan went from 7x12 and a vegetable set of 16 to splitting it even between 13s and 12s. The last 3 sets required some re-racking, but it was still a much better showing than last week. Wondering if all the ABCs are paying off, since Iām getting in so much extra pressing volume.
My hand has new skin again and my cold seems to have passed. Tomorrow is my first day of travel, so I intend to get in the back workout in the morning. Iāll be somewhere with solid gym access, so I may just finish out the bench workout of Deep Water to make it official, then start my deload with WODs and stuff and get back to training on my return. Plan is to run an intensification block very similar to last time. I need to be 185 by 25 Jun, and that doesnāt seem hard at all. Wonāt need much of a diet.
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Got the Tabata front squats in and I absolutely in no way wanted to do them. I really lost a bit of my soul from that deadlift workout: this is pretty nuts.
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Smashing it with DW this time round mate. Not that I expected anything else. Hope the travel goes well, looking forward to what workouts you create whilst on the road.
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You didnāt lose anything. You Took souls there man.
Fucken hell.
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@simo74 Much appreciated dude! Shouldnāt need top get too creative this go round with a full gym. I need to remember that there will be elevation to contend with as well. Always a shock for a few days, haha.
@wiseman83 Thanks man! Iāll need a few extra with what Iām putting myself through.
DEEP WATER INTERMEDIATE Week 6, Workout 3
AM WORKOUT (0320 natural wake up)
Double KB cleans
6x15x65lb bells
10x65
sets of 10 band pull aparts between first 5 sets
All of the following without rest (shrug-shrug-neck-hyper-abs)
Axle shrugs against strong short bands
62
Kelso shrugs w/65lb KBs
20
Neck work
Reverse hyper
60x360
Standing ab wheel
30
50 dips
25 pushdowns
Kroc rows
19x115
POST WORKOUT SHAKE
CONDITIONING: Meat Eater Chinese Buffet
10 rounds of 10 KB swings w/40kb and 10 burpee chins in 18:50
Notes: 3:50 between cleans, with a 90 second rest between sets 6 and 7. Hands held up with the gloves. Last workout before I travel out. Was solid all around. Iām still hurting/moving slow on the conditioning, but just a sign that this deload will be well timed.
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When you go away is it a long road trip or a flight? How does your body fair with the travel and do you do anything special to counteract it?
Flight for this one. I pack my own food, which goes a long way. My sleep is jacked up enough that I canāt really damage it, haha
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These workout names are golden - should go in your next e-book.
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@cyclonengineer Naming is all the fun! Haha. I may throw it in there. I feel a little guilty when I just steal someone elseās idea, but I may include it in a section of making WODs harder. āAnytime you see Burpee, do burpee chinsā.
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Your conditioning is insane my guy!! I started adding in some ABCās and can do 10 in 5 mins. 24+ is a long ways away. Next goal is 12-15, with the 24ās, but I may experiment with some lighter bells to get more reps in and have a heavy/light dynamic. Much Respect and keep it up!!
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@jwlake06 Thanks man! Great to see you around again. Those ABCs are sure to work some magic. Definitely play around and get something out of them. On that noteā¦
Closed out the day with 18 ABCs in 5 minutes. Elevation is a game changer for sure, as is travel. Had my traditional hotel room chicken tacos. This is going to be a VERY low fat trip: not able to get my eggs or grassfed beef in decent quantity here, so going egg whites and chicken for the most part. Itās a week, chance to dry out.
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AM WORKOUT (0330 natural wake up)
9 rounds of the following in 25 minutes
8 front squats w/185
Sled push down the length of the gym w/90lbs loaded
5 burpee chins
PM WORKOUT (1500)
19 ABCs in 5 minutes w/24kg bells
50 dips
25 GHRs
20 ring fallouts
25 pushdowns
50 face pulls
Playing around with a concept 2 rower
Notes: Had an early start today, so had to get in a quick workout. I really like what I came up with. Litvisled+. Thereās a small run included: I either run to the sled from the barbell or run from the sled to the rack for the burpee chins. I didnāt stop moving for 25 minutes and was gassed. Came back in the PM for daily work and the ABCs. Elevation still showing itself, but Iām finding my stride. Played around with the rower a bit. Wasnāt super jazzed with the experience, but might give it another try.
Hotel room chicken tacos are still on point.
EDIT: A few things I forgot
1: Tacos on Cinco de Mayo: win.
2: I havenāt done barbell front squats in months, sticking entirely with the KBs. I was curious how it would go, but I actually think it flat out improved my BB front squat. To the point that, at the start of the workout, getting all 8 reps was a bit of a struggle, but as time went on the front squats got easier because I was re-learning the technique and tapping into all that developed strength. Really sold on the KB front squat.
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Your tacos look delicious Pwn.
Reading your blog. Iām gonna try one of these 3 Sunday:
- Monument to non-existence. I do not have a stone. But I do have an 80kg / 176lb lump of timber (12"x12"x48") which Iāll sub in. How many reps?
- Tabearta - no issue here.
- Snake handler mass. Although I can not do pull ups - so I will sub in sand bag rows or inverted rows.
What would your suggestion be? Whats āgoodā? I kind of like the idea of āMonument to non-existenceā. As Iāve done 3/4 of the elements. I think I could get away with starting with 110kg squats and dead lifts. Might take me an hour (depending on the āstoneā reps).
@tlgains Thanks man! Theyāre pretty tasty for something made in a hotel room, haha. Enough travel has given me time to perfect it.
@carlbm Hope they serve you well. Thereās no real set amount of reps to play with. The order I was going was 20 rep squats, 20 rep deads, KB fran, Keg Grace and then I took the stone for 10 reps shouldering. But if youāre not doing Fran because of the chins, youāre writing your own story with this.
For snake handler mass, regular burpees would work better than rows. There needs to be an element of getting off the floor in it. Iād do burpees over the log if I had the space and wanted the challenge without the burpee chins.
āGoodā is about effort with these. For monument in particular, I was just going for max hurt.
DEEP WATER INTERMEDIATE Week 6, Workout 4 (final workout)
AM WORKOUT (0335 wake up via alarm)
Barbell flat bench
10x255
2x7x255
Barbell close grip bench
10x230
8x230
7x230
Hammer strength incline bench machine
2x10
1x14
Dips
3xF
POST WORKOUT SHAKE
CONDITIONING
100 burpee chins in 19:00
PM WORKOUT
21 ABCs w/24kg bells in 5 minutes
20 GHRs
25 pushdowns
20 GHR sit ups
40 reverse hypers
Screwing around jumping on tires
Notes: 90 seconds rest between benching, sets of 10 band pull aparts between first 10 sets. Tweaked something in my rotator cuff on the very first set of benching, but seems ok now. Typically happens when I use a barbell: Iām so not used to the implement that my grip spacing is off. Just wanted to officially close out Deep Water. Went to do my incline DB benching and every bench was occupied, so gave the hammer strength machine a go. Got a nice pump from it.
That conditioning workout is technically a WOD known as āGI Janeā, but it was really just a bunch of lies stacked on each other. Told myself I was only going to do 50, got that done in like 9:30 and said I may as well go for 10 minutes, which then turned into 15 minutes, at which point 100 reps was close enough that I finished it out. 19 minutes is crazy slow for me, but elevation combined with having done a full benching workout beforehand showed.
Elevation also keeps showing on the ABCs, but Iām getting more adapted. Part of it too is just different equipment and getting used to how it handles. Not skipping any beats while traveling. Iām not officially ādeloadingā, which means wicked conditioning while staying away from pushing the weights hard. Good spot to be in.
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