So how much did you use? 365 or 405?
Oh dammit, looks like keyboard lag. Was 340. Will update.
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Ahh I missed the giant set part there. Jeez that looks brutal haha
Itās VERY effective. Itās an idea I stole from Jon Andersen. Instead of giant sets that use contrasting muscles (trying to force the blood to rush away from the previously worked area), you pick ones that still hammer the same area but to a lesser degree. Like, if I did a max rep set of dips and then went to press overhead, Iād most likely have nothing in me, but after a max set of overhead presses, thereās always room for a handful of dips. And after those dips, my front delts and triceps are fried, but the middle and rear delts still have a little give in them, so there we go.
Iāve really enjoyed itās effectiveness. Should be able to map on to just about anything.
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I think I know your answer, but how do you feel about the whole push:pull ratios for shoulder health. Definitely in your training it looks like youāve got twice as much pushing as pulling
I used to be big into caring about it. I even would aim for double the pulling. After Deep Water, I stopped caring and decided to just see what happens.
Honestly, the idea of ratios are stupid. How are we figuring these ratios? Does a push up map on 1 for 1 to an inverted row? How many chin ups equal a bodyweight overhead press? Are band pull aparts only for balancing flyes? Itās one of those ideas that makes sense up until the point you start to think about it, and then it doesnāt make any sense at all.
Pulling doesnāt need any more convincing other than the fact it makes your back big and strong. Thatās a worthwhile reason to do it in my book. And, in that regard, my pulling volume is hard to figure out. I cut out a lot of direct back work because my back was getting hammered between the reverse hypers, stone, carry medleys, etc. Absent those, I tend to do a lot of rows, chins and pulldowns, but something has to give when you start pushing the events.
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Does he have any good reading material/sources outside the deep water book? Iāve spent a small amount of time on his YouTube channel and Iāve gotten more laughs than little nuggets like this, not sure if I just need to look harder.
I had success by searching youtube for podcasts heās been part of, but for a lot of it he talks about nutrition. Seems to be his game. If you search within his own youtube channel and look for him talking about Deep Water training (rather than the daily motivation), he goes into a little more detail too. Jon has a tendency to take 5 minutes to make a 30 second point, so itās a bit of a drain, but if you leave it on in the background and know to perk up when it starts getting good, it might work out well.
Lol, I have listened to a couple of podcasts he did with Mark Bell and he does talk a lot. He is a funny and interesting guy though and has a interesting voice to listen to.
Jeez Pwn has been absent here for about 10 days or so. That would be just before your comp, and the replies just stacked up, so I avoided your log for a while.
Great comp, great update and I love the support and cheers from your family. They really do love you.
Iām looking forward to read about your struggles and agony on the run this weekend.
And as always youāre really inspirational and always takes time to answer questions properly to everybody asking questions in here.
But you need to man the f*ck up, you only tossed that little stone over the bar once 
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Right on, thanks dude!
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@simo74 He has a fantastic narrating voice! Just have to edit out all the sniffing and blowing his nose. At least thereās a cool story there about getting lit up in the cage because his lats and pecs got in the way of keeping his guard up, haha.
@mortdk Always appreciate the positivity dude. And considering I time traveled during that stone, Iām pretty sure I get to count it for 2 reps, haha.
AM WORKOUT
TREADMILL RUN
Incline: 2
Speed: 6.3 (9:30 mile)
Distance: 6.55 miles
Time: 1hr 2 minutes
Notes: Final run before the race. Schedule got a little compromised today, so instead of one of my longer runs, I stuck with my half distance approach and doubled the incline. One of the things I dig about a treadmill: very easy to change resistance. Yet again, different kind of misery, and made a slower speed still suck immensely. Told myself a lot of little lies as I was running, like how much further I was going to run, or that I was going to turn down the incline at one point. I feel like distance running is a lot of self-deception.
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Distance running is just a different world of pain. Nothing like attempting to PR on a 3km run. Maybe Iām not training hard enough, but nothing in weightlifting has ever come close to being that painful.
Different kinds of misery for sure. The worst part about the running is that you can quit at any time. You have to make a choice with every single step to continue. Itās borderline masochism.
With lifting, you can reach points of no return, wherein the consequence of stopping outweighs the consequence of not. You get to the bottom of a squat and itās FAR better for you to complete the rep than to fail it. Same with a bench. But on a run, you can just stopā¦and thatās it. At least on a treadmill. Outdoor run, you do ensure you have a longer trip home, and if youāre out in the cold, itās possible you can die, so thatās motivation, but stillā¦
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Agreed. You know what now that I think about it there was some 20000lb deadlift challenge awhile back and I think if I really gave it 100% that would be a close replication of the kind of misery I felt during long distance running
That challenge sucked, haha. The thread was a trainwreck, but the idea wasnāt bad. You raise a good point too: after the first volley of deads, you have a choice to keep going or just say āthis is stupidā and hang it up. The second choice is tempting, haha.
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The best part about that was the no TNG, yes straps, no sumo, yes belt, which oddly enough seemed optimized for op himself 
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Damndest thing really, haha. Anyone that wants to say TnG is cheating but is good with sumo has weird priorities. But I expect nothing less from those types.
Kicking around ideas for my next training cycle. My work schedule is honestly pretty awesome, as far as training goes. Family time isnāt as much as Iād like, but with it being shift work and me having a home gym I end up with a lot of guilt free hours by myself. When I COULD be with the family, I donāt like to spend more than an hour training, but if Iām working nights and have the day alone to myself, Iāve got no issue with longer training sessions.
So that being said, Iād really like to try Deep Water Badass. Anyone that put down the money for the program knows itās a beast, even compared to the original Deep Water program. Like, one of the leg workouts has 5x50 bodyweight squats on TOP of the rest of the workout. For some workouts, Iād need machines, but I can get access to those.
However, right now, itād be less than ideal leading up to my competition. And though itās a 12 week program and thatād leave me with 3 months to start training for the comp, with a 275lb keg press looming, I really need to be dialed in.
So, instead, DWBA will be tabled for now and Iām going to bring back some classic staples from my other hypertrophy block I ran leading up to my Jul comp. Specifically, Iām thinking about bringing back daily dips and chins and throwing in an extra lifting workout on top of my current 4. Right now, Iām thinking of making it a for real back day, as back work has been on the decline recently. That said, Iām also considering just throwing back work into my training too, since I can make my current workouts longer.
What I did in the previous training cycle was a front squat dropset workout, and Iād be up for bringing that back, especially with the SSB in my arsenal.
Essentially, Iām going to want to find something that works some big muscles and triggers a growth stimulus. I need to watch my elbows though. Those tend to be the first things that burn out on me once I start chasing the volume.
I still have my GHR in the basement too, so I may start visiting that with regularity. Could be something I do on top of the daily dips and chins.
Iām going to continue to eat as though Iām following Deep Water. Iām filling out my frame and my strength keeps climbing, while the little aches and pains are going away. A little fluff always seems to help there.
As much as ROM progression has always been a good choice for deadlift training, I think Iām going to keep up the max effort work Iāve been doing. In complete and total full disclosure, I feel like Iām nipping at the heels of 700 again, and itās just going to take some more intensification to get there. I also find the style of training rewarding. I just need to be smart about the supplemental work.
And writing that out reminds me that I could also do car deadlift simulator for my additional workout. That might actually be a smart play. Glad I did the stream of consciousness to get there, haha.
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PM WORKOUT
Swiss bar incline bench 215
3x10
Axle bench press 276
3x10
Close grip axle bench 226
3x10
Dips
1x35
1x30
1x26
Standing ab wheel between sets of benching (4x7, sets of 6 for the rest)
Notes: 3:25 between sets. First day of the restructured bench press workout, and itās working as intended. 276 felt much heavier than it has before. This should give me some room to grow and progress. Especially since I think Iām tackling another issue. More on that below.
TMI for those squeemish on matters of digestion, but effectively, for the past 2 weeks, if I wasnāt working or training, I was pretty much on the toilet. Guts have been a wreck. This coincides with the timing of me adding the Kodiak brand āprotein oatmealā to my post workout meal, for more carbs and protein. Finally decided to look at the ingrediants, and the first thing I saw after oats was pea protein. I also remembered the first time I fed my kid peas and they emitted a scream that sounded like mortar fire. Stands to reason that we may have similar genetics that donāt digest peas properly. Also a host of a whole lot of other stuff I havenāt done well with in the past. I dumped what I had left of the stuff and went back to what has worked in the past. May just buy some plain old oatmeal next go round and quit tying to get so fancy. Still, Iām reasonably certain this is the culprit, so hereās to getting past that. And also a lesson that I STILL need to read ingredients on products. Iām so used to just eating meat and veggies that I forget that companies put a whole lotta stuff in their products.
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Kodiak brand power cakes pancake mix doesnāt have any pea ingredients and they are pretty good. At least the dark chocolate ones. For oatmeal, I always just keep it simple with a half a cup of organic rolled oats with two tablespoons of flax seed and a tablespoon of peanut butter or almond butter for added fat and a little protien.