Fair enough, thanks man!
Probably been answered before, but how long does it take you to get through a Deep Water session? Youāve been raving about it for so long and seemed to get great developmental results from it, so Iām thinking of trying to after a few rounds of my current BBB set up.
For everything BUT the squat and deadlift workouts, Iād be able to get it done in about an hour. Maybe 70 minutes.
Squats and deads take about 1hr 49 minutes to execute, but 2 hours in total, factoring in the time Iād spend laying on the floor of my garage trying to regain the will to stand up.
Hooooly smokes. Way more time than Iād want to spend working out, haha. Iāll stick it out with BBB for a while.
I mean, when you figure itās literally twice as much work as BBB, it makes sense, haha.
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PM WORKOUT
MAX EFFORT LOWER
(3) Mat Pull
5x135
5x225
3x315 (left hamstring twinge)
1x405
1x495 (straps, no belt)
1x585 (straps and belt from here on out)
1x635
3x585
GIANT SET (dead-hyper-squat)
Low handle trap bar lift 405 (touch and go)
3x10
Reverse hyper 360
3x10
SSB squat 225
3x10
Notes: 3:45 between heavy pulls. 2:00 between giant sets. This is 5 days of training in a row right after my strongman comp, so I was pretty stoked with how this went. Felt a few small pops in my back on the set of 635, but doesnāt seem to indicate anything. Might have just been some kinks from the comp working themselves out. Pulled something in the left hamstring on the warm-ups, and all week my hips and hamstrings have been cramping. Just weird side effects I suppose, because my body has felt great post comp otherwise.
Decided to save all my energy on the eccentric today and just let the bar slam. Was cathartic.
First time using the low handles on the trap bar. Itās a VERY long ROM, which is weird because youād figure itād be like a barbell dead. Only thoughts are that Iām bending my knees more than my hips, which makes me feel like Iām going far. Figure this will carryover some to the car deadlift in 6 months, but also some variety should be good in my supplemental work. Plan is to alternate between this and axle deficit deads weekly. May just swap out the buffalo bar and alternate between SSB and SSB front squat here. In truth, Iām at the point where I donāt care how much Iām squatting so long as itās making me stronger, and, in particular in the deadlift. I want to have a nasty overhead press and a deadlift that is borderline blasphemy, and everything else is just there to support that. At least, as far as the barbell lifts go.
Back to an adequate level of fluffiness. Belt is fitting snug again.
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EVENING WORKOUT
OUTDOOR RUN
Time: 30ish minutes
Speed: Unknown (but one of those speed limit signs with the radar on it said āYour speed: 7mphā, so Iām gonna take that. PLUS, it means Iām still so jacked that dumb speed limit signs think Iām a car)
Distance: Unknown
Incline: Hills
Notes: Mrs got in a quick treadmill run, so I did this in the interim. Was good to just get outside and have no idea what any of my metrics were. I can see the lessons Iām learning from the treadmill paying off. My stride is lengthening when needed, Iām rolling my steps, and Iām avoiding a lot of my usual aches and pains. Felt great too: wind was solid the whole time. Uphills more comfortable than downhills.
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Downhills suck. Hill climbing is pure will power, downhill is just using your knees to stop yourself from falling. Itās even worse during a hike on a mountain with lots of gear - the way up might suck, but the way down is just damaging to the body, especially when you factor in the extra fatigue youāre already dealing with when you begin a descent.
Still though - your training is perfect for your event, because I can pick out literally 100 things in this log that suck way more than running a half marathon, and thatās all long distance running is - enduring the suck for as long as you want.
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Try running a half marathon up a mountain with 1200m of elevation over the run and I guarantee you will change than opinion. 
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Haha, true.
Check out this video. Dude ran the celtman - 3.5 mile swim in freezing water with tons of jellyfish, and 112 miles of biking with a ton of hills, but the celtman is only described as an āextreme triathlonā because the 26.2 mile marathon that follows the swim and bike is UP A FUCKING MOUNTAIN. Oh, and he did it while in school for a degree in chemical engineering. So youāre not wrong, and I climbed mountains in the Philippines in full gear with a 110 degree heat index on my final deployment so I can vouch for that, but most half marathons that arenāt on trails are flat or minimally hilly.
That looks fkn brutal.
The one I did was on a road so luckily not a trail, trail runs tend to be a lot harder.
This is the run I did, in fact I am in the top photo, second guy on the right with the black t shirt and white cap (without sunnies on)
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That was genuinely my strategy when I decided to undertake this: rely on mental fortitude to carry me through and try to get my body primed for it as fast as possible. Definitely appreciate the vote of confidence from you in that regard. Itās nice being in running shape again. I might rotate a long run into my training in the off season to keep this up, but weāll see.
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You used to do MMA right? How do you balance lifting and mma, I want to do an amateur mma fight in the next 6-8 months (and not lose), but I also want to Improve my lifting as well. I was thinking of reducing lifting days, (I was planning to anyway) to 3 days a week and train in the am, Then MMA in pm
My answer is āpoorlyā. I was young and would just train as much as I could since I had nothing else better to do and unlimited recovery. However, the sport was still in itās infancy, so I could fall back on my wrestling background and strength as far as the ground game went.
AM/PM training should work, especially as a young dude. Just eat well. Not just big.
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Lol. Yeah I guess I dont have to worry, I can still progress both
Yeah I definitely need to drop some junk. My diet consists of eating things I shouldnt alot of the time. Still mostly meat, Carbs and veg but I snack too much
PM WORKOUT
SUPERSETS (Press-pulldown)
Axle strict press
5xAxle
5x66
3x156
3x181
10x201
11x181
Pull pulldown 110
6x12
GIANT SETS (Press-dip-raise-pull apart. Sets 1 and 4: Strict. Sets 2 and 5: Trap Bar. Sets 3 and 6: Keg)
Axle strict press 166
2x10
Trap bar press 100
2x10
Keg clean and press away 100
2x10
Dips
6xFailure
DB raise 30
3x12
3x11
Pull aparts
6x12
Poundstone curls
100xAxle
Notes: 3:45 between heavy presses. 2:00 between giant sets. Got the headspins super fierce on the topset of axle presses and decided to just ride it out and see what happens. It didnāt get any better as the set went on, but I was able to hold on and hit my goal of 10. Once the half marathon is over, if this keeps up, I may get the blood pressure evaluated, but considering this was after working back to back 12s this weekend and coming home to grab a 4 hour nap before starting this up, I figure thereās some other externals at play. Backoff set was solid as well.
Those trap bar presses sneak up on you! First 3 reps I thought I was using way too light of weight, and then rep 8 hit and it was getting interesting. The ROM is super long without placing a lot of strain on the shoulders, and thereās no rack position to rest the bar on and get a break, so the shoulders are always soaking up tension without being in pain. All in all I like it, and can easily see this being a mainstay in a general purpose pressing program.
Keg presses are on the lighter side. Alternating which hand was the underhand to get work from both angles, but come comp day I only plan to press from one side.
Stomach was super bloated today. Belt was very snug. Figure my weird eating habits over the shift work are at play there.
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Strong workout man. How long are your rest periods for accessory sets like dips and db raises generally?
He doesnāt rest, heās a cyborg !! 
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With them being giant sets, I am only rest as long as it takes for me to walk to the implement from the last exercise. I go straight from the presses to the dips to the raises to the pull aparts and then rest 2 minutes before I do it all again.
AM WORKOUT
GIANT SETS (squat-pull-hyper)
SSB front squats
6xBar
6x135
6x225
6x315
3+2+1x340
6x275
Clean pulls 165
6x3
Reverse hyper 450
6x12
Notes: 3:45 between sets. Was feeling solid today, and 315 for the penultimate set didnāt feel too eyeball melting, so went for something great. I think I wouldāve had a 4th if I wanted to risk everything on it, but with the race this weekend I played it safe and rest paused it out. Made the backoff a little lighter to compensate for the intensity.
Brought the clean pulls back. Kept the weight light so I could focus on the explosiveness. Using a stone every week was beating up my bicep real bad, and being this far out from a comp, I can get a little more general with the training.
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