Quest for 1/2/3/4

Training Training Logs
81

8/8/25 - Improvised Full Body

Heel elevated front squats
5x8x50kg

Dips
100 - completed in 8 sets

Lat Pulldown
5x6x70kg - touch heavy, oh well

Reverse Hyperextensions
50 completed in total, holding 5kg plate

Lateral Raises
4x20x7.5kg

Notes+Thoughts

  • Felt happy with the depth+execution on these, I have a tendency to over-rely on my posterior chain and basically do a hinge instead of a squat. These felt good, and my quads are already feeling a little sore.

  • Putting a plate under the heels was a good call too. I have no idea how it works, but my quads felt more engaged, which was cool.

2 Likes
82

10/8/25 - Full Body

Lat Pulldown
5x6-8x70kg

Close Grip Bench Press
5x5x50kg

Barbell Squat
5x6x85kg

Elevated Stiff Legged Deadlifts (20kg bumber plate)
5x5x95kg

Did arms for ~15mins afterwards.

Notes+Thoughts

  • Good session, nothing particularly notable.

  • Tomorrow I’m planning on doing some conditioning in prep for deepwater later on. Those 10x10’s scare me.

3 Likes
83

11/8/25 - Conditioning/Non-lift day

Decided to do some conditioning today, as part of prepping for deepwater. I downloaded a random WOD generator app, and I ended up doing mostly front squat/bodyweight emoms.

Total training time: 1 hour
Average HR: 151bpm
Max HR: 183bpm

Notes+Thoughts

  • I wasn’t dreading this, but I certainly wasnt looking forward to it. However, as I pushed further into the workout, I did actually find myself enjoying it in an odd way, similar to a runners high.
  • Definitely going to make this a shorter, regular occurrence while I’m away.
2 Likes
84

12/8/25 - Lower Body Day

Barbell Squat
8x20kg
5x40kg
5x60kg
1x80kg
1x90kg
1x95kg
5x10x72.5kg

Smith Machine Squat (Heel elevated)
5x10x45kg

Smith Machine BGSS
5x8-10x60kg

Glute Ham Raise
10x8-10 (Holding 10kg plate above head)

SS

Reverse Nordic Curls
5x6-10 (Holding 5kg plate at chest)

Various band pullaparts and pushdowns throughout

Notes+Thoughts

  • Because my holiday is so close, I felt like I could be a little less restricted in terms of training, as I dont have to recover for a series of workouts in the close future. This little period of experimental/random training has been so much fun.
  • Started of working up to a max single (PR!) on squats. My rep strength is still pretty high relative to my ability to move heavy weight, but I’m happy with the record and the effort I put into it. It was an inch or two high, though
  • Unsure of why my smith machine squats are so weak conpared to my backsquat. Not something I’m particularly concerned over, but I feel like I might have exposed some sort of weak link.
2 Likes
85

13/8/25 - Upper Body Day (sort of)

Deadlift+Chains
110kgx7
100kgx8+5+4+3 (Rest Pause)
85kgx12+4+3+3 (Rest Pause)

Dumbbell Bench Press
22.5kgx4x9
22.5kgx1x7

Bayesian Curl
20kgx5x8-10

Close Grip Bench Press
47.5kgx5x6-7

Cable Lateral Raise
5kgx5x13-15

Dips
5x5 with BW+15kg chain
100 BW dips in 6 sets

Dumbbell Row
27.5kgx5x10-12

Notes+Thoughts

  • Last session before holiday, really went for it and tried to squeeze in as much work and intensity as possible - hard, but enjoyable nonetheless.
  • Next two weeks I will be enjoying my holiday and allowing myself to get sensitive to training again. Maybe a couple of pushups and squats here and there, but no real lifting. We are lucky enough to have a pool where we are staying, and I enjoy swimming, so I’m hoping enjoying that will maintain a base of muscle+conditioning.
  • After that (and with several kg’s of meat brought home from south africa for “recovery”). I will be taking on the deepwater beginner and intermediate program, as I reckon I’m still in good condition to gain.
3 Likes
86

22/8/25 - Hotel room conditioning / stranded workout

1000 pushups - 20 EMOM, for 50min.

Notes+Thoughts

  • Have been enjoying my time on holiday but I had a bit of downtime and wanted to get something “official” done.
  • The pump was ridiculous.
  • Have also been seeing if I can progress my sissy squats, just to strengthen my quads a little before deepwater, as they seem to be the weakest link.
3 Likes
87

1000 pushups - 20 EMOM, for 50min.

This looks familiar. Vicious pump for sure!

1 Like
88

I’m alive! And back from an awesome time in SA, feeling very fresh and ready for some training after eating kilos upon kilos of meat and getting in light activity.

Today I will begin the deepwater beginner program - am nervous about the oncoming DOMs, as I am so sensitive to training I quite literally got sore lats from going for a run.

2 Likes
89

2/9/25
Deepwater Beginner: W1D1

Squats - 10x10 @ 75kg

Lunges - 3x10 @ 20kg

Deadlift - 3x10 @ 60kg

Back Extension - 3x20
SS
GHR situp - 3x20

Notes+Thoughts

  • Very tough, around sets 6+7 I began to regret things.
  • Pleased with the weight selection, i decided not to go with the 54% of 1RM, as my rep strength is stupidly high compared to my 1RM, and instead went with “a weight that’s tough for 3x10”.
3 Likes
90

Hell yeah brother! Welcome to the first workout of your transformation. Every workout is a journey in and of itself. You learn a LOT about yourself between sets 6 and 7. You’re honestly giving me the itch again myself: I’m excited to see this process go for you.

1 Like
91

Thanks! The kind words are much appreciated

92

2/9/25
PM Conditioning

100 push-ups
100 bodyweight squats
100 ab wheel rollouts (kneeling)

EMOM done throughout main work:
2 cleans
1 press
3 front squats
with 27.5kg (just what I had)

Completed in almost exactly 13:00 mins

2 Likes
93

3/9/25
Conditioning/Non-lifting day

Tabata sandbag clean and carry,
W/ backpack
45 seconds on
15 seconds off
30 total rounds

Unknown weight, just filled bag with as much heavy stuff as it could fit.

This started to suck around rounds 10-15, was really quite difficult 25-30

2 Likes
94

4/9/24
Deepwater W1D2

Barbell Rows
4x10 @ 50kg

Pullups/Chinups (Various Grips)
4xFailure

Clean Pulls
3x10 @ 40kg

3x60s Planks
Super-setted w/
3x20 Situps

Notes+Thoughts

  • Solid session, went light with the clean pulls to focus on technique and explosivity, prepping for the power cleans in intermediate.
  • Conditioning will be something short but “sweet”: today has been ridiculously busy and my watch says I have taken close to 24000 steps, i dont want to run myself into the ground. I’m thinking of (dreading) doing some tabata burpees.
3 Likes
95

5/9/25
Deepwater W1D3

Push Press
10x10 @ 35kg - 4 min rest

Lateral Raises (7.5kg)
15, 14, 14, 13, 13

Single Arm Cable Curls
5x10 @ 20kg

Back Extensions
3x20

Supersetted

Situps
3x20

Notes+Thoughts

  • Good session. I’m pleased with the weight selection - sets 8, 9 and 10 were “grindy” tough near the end, but not impossible.
  • Sneaked in a couple sets of band pullaparts and submax chins inbetween sets.
  • DOMS from 10x10 squats are finally starting to ease up - hamstrings+adductors are still always a little sore, but quads only ache when tensed.
3 Likes
96

Those DOMS are just nuts. I walked like a toy solider for 6 days after each squat day, haha.

1 Like
97

Oh yeah :laughing:, my friends thought something was wrong at first when I turned up the day after

1 Like
98

6/9/25
Deepwater W1D4

Flat Bench (50kg)
10, 8, 7

Close Grip Bench (45kg)
10, 7, 7

Incline Bench 45° (40kg)
8, 6, 6

Dips - 3xFailure
Super setted
Pushups - 3xFailure

Planks - 3x60s
Super setted
Situps - 3x20

2 Likes
99

7/9/25
AM Conditioning

12 Rounds EMOM
7xClean Pulls
15 pushups

8 Rounds Tabata KB Swings

20 minutes incline treadmill

Notes+Thoughts

  • Not too bad, just got the blood flowing and heart pumping.
  • Chest is feeling anhilated from yesterday, can feel triceps a little too.
2 Likes
100

7/9/25
PM Conditioning

EMOM 30 Minutes
10 Burpees (Even minutes)
10 Thrusters (Odd minutes)

Notes+Thoughts

  • Tough, no doubt that had a solid training effect.
  • Tomorrow will be easy conditioning / meal prep.
2 Likes