The secret is they suck and I hate them.
That’s about it.
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Can I ask a quick question?
Concerning training methods for Deep Water, there’s a few movements I feel I might need to substitute (Bench press variations being the main one.) Apologies if what I’m asking sounds dumb or what have you, but I’d rather just cut out the narrow grip bench, and keep the flat bench, and both standing pressing variations, along with the power cleans, but substitute rows in place of what I took out.
From what I understand there’s room for tweaking, (I’m assuming?), versus comparing the training methods of like DC, where veering off from the training protocols isn’t recommended. I just used DC as an example though. I just figured some movements can be tailored to specific individual goals.
I wouldn’t do it. The close grip bench tends to be pretty beneficial to both the benching and the pressing. Are you saying you want to also remove the standing presses and the cleans and substitute rows for all of those movements, or am I misreading?
Oh no I was trying to say I’d keep those movements. Just move out that one narrow grip movement.
Would it just be best to suck it up and keep that movement?
100%.
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Say no more! Lol
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PM WORKOUT
Swiss bar incline bench 250
3x10
Axle bench press 281
1x10
1x8
1x6
Close grip axle bench 241
1x10
2x8
Dips
1x36
2x25
Standing ab wheel between sets of benching: 3x8, 5x7
Notes: 3:05 between benching, 2:00 between dips. I barely managed that 10th rep on the incline bench final set, but it took a part of my soul with me. Finally finding my limit there. Been good getting strong on those. Didn’t have much left in me after that for the flat bench, but still got in some good training.
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MAX EFFORT
(5) Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x600
1x650
5x585
GIANT SETS (dead-hyper-squat)
(3) Axle deficit deadlifts (deadstop) 346
3x10
Reverse hyper 360
3x10
SSB Front squat 210
3x10
Notes: 3:45 between heavy sets, 2:00 between first 2 giant sets, 4:00 between final. My legs were STILL sore from the squat workout on Tuesday and getting into position on deads was getting to be difficult. 650 was a grinder, so went for a rep PR at 585. I actually think 6 may have been possible, but the bar drifted out in front on the 5th rep and I had to fight to bring it back. My conditioning is coming back, but these giant sets are still killing me harder than they should be.
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DELOAD
GIANT SETS (press-dip-raise-pull apart: Sets 1 and 4: axle, sets 2 and 5: trap bar, sets 3 and 6: log)
Axle strict press 181
2x10
Trap bar 130
2x10
Log clean and press away 165
2x10
Dips
6xFailure
DB lateral raise 25s
6x15
Band pull aparts
6x12
Poundstone curls
107xAxle
Notes: 2:00 between rounds. Right shoulder still isn’t happy much, but it’s strong, so I’ll take it. My feet are going all over the place on the log: strict pressing is a whole different animal than viper. Made it to 95 reps on the curls before I had to stop. Once I get past rep 50 or so, the lactic acid seems to go away.
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Hey man I know you said you never calorie counted, but how do you gauge if you are honestly eating enough?
I’m starting to go the route where I am eating less starchy carbs and just upping the meat/fat intake.
If I remember correctly you basically eat 2lbs a meat a day correct? That’s a good chunk of calories no doubt.
@isdatnutty I just rely on other markers. If I’m recovering from training, I’m eating enough. And if my goal is to eat to get bigger, I check to see if I’m gaining weight. If I’m crashing from training, I eat more.
2lbs of meat is about right. Sometimes less, sometimes more, just depends on the day and how my schedule shakes out.
PM WORKOUT
GIANT SETS (squat-keg-hyper)
SSB front squats
9xBar
9x135
9x185
9x225
9x295
Keg cleans
3x150
3x160
3x170
3x180
3x190
3x200
Reverse hyper 360
6x16
SSB front squat to SSB squat 225lbs
1x8/1x8
Notes: 3:45 between giant sets. Played it more legit and used my rest time to set up for the weight changes in the keg and the SSB, so by the time I was done it was more like 1:30 rest. I had been dreading my squat workout for about a week, as I’m just getting burnt out on it, so these changes went a long way. I like this ramping up the weight approach with the keg, and it’s more viable compared to the stone, so I think I’m going to use it. Re-discovered the technique of rolling it the opposite direction on the pick so that I have more room to roll it up my body on the opposite direction: kinda like dipping down on a hang clean to get a little more momentum. Honestly just sick of loading up so much weight on the reverse hyper so I’m just going to push the reps stupidly. Back was crazy pumped, so I’d call it a win.
AM WORKOUT
Swiss bar incline bench 255
3x10
Axle bench press 281
1x10
1x7
1x5
Close grip axle bench 246
1x10
1x7
1x8
Dips
1x34
1x29
1x25
Standing ab wheel between sets of benching (4x8, sets of 7 for the rest)
Notes: 2:45 between benching, 2:00 between dips. My abs are going from “blurry” to “please send a search party”, but just when I think about dialing back the food I have a day like this and it reminds me of the positive effects of all the eating. I barely made it out alive last week swiss bar benching 250 for 3x10 with an extra 20 seconds of rest per set, and today I felt even stronger. The weight feels heavier and heavier each week, but I rise to the occasion. The flat bench continues to suffer as a result, but I’m at peace with that. In truth, if the incline eclipses my flat bench, that’d be just dandy.
I shoulda gotten 8 on the second set of close grip, but the bar drifted too far away and I had to fight to get it back into place.
My right shoulder is basically useless for anything outside of lifting weights. Just keeps snagging and sending nerve pain through my body. Once again, upsetting since it’s a result of taking off a jacket. I may take more drastic measures soon to force to play nice. It may be time to throw in some more back work to get it some more stability.
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I found your post on the -60F experience fascinating. Found this tidbit on the coldest place on earth (note the temperature at which schools close there LOL):
Oymyakon, Siberia (-96.16 Fahrenheit/-71.2 Celsius)
Oymyakon, in Siberia, holds the record for being the coldest permanently inhabited place on earth.
The village, which sits 217 miles (350 km) below the Arctic Circle, is home to more than 210,000 people, despite its ground being in a constant state of permafrost. Oymyakon’s school shuts only when temperatures fall below minus 61 degrees F (minus degrees 52 C), and residents reportedly leave their vehicles running all day to keep them drivable, according to a report from the BBC.
I read about that place for ideas to deal with the cold when we had an unusually cold year. Having nimble gloves inside of your “stop the weather from making me lose my hands gloves” gloves was one takeaway I’ve continued using even during more “mellow” years.
@punnyguy Always happy to share in the misery of that cold. Amazingly, I wasn’t there for the coldest it ever got. A few years ago, it got to -72. Granted, once you get to about -35, your body runs out of ways to convey to your brain how cold it is, so it’s just all “cold”. That place sounds pretty nuts though. We definitely left our cars running all the time in the winter, but not all night. Gotta be crazy on fuel.
@Voxel I definitely never needed to double glove it before, but maybe I should have, haha. Fingers and ears are always the worse.
LUNCHTIME WORKOUT
Mad Effort Lower
High handle trap bar lift
5x135
5x225
3x315
1x405
1x495
1x585
1x675
0x655
1x655
50x405
Notes: Had a compressed schedule so went with something that was easy to set up, rather than the chain suspended good mornings. I just got nothing left in me as far as heavy singles go on the trap bar. It’s crazy: 700 was moving easy a few months back. I’m gonna guess I’ve just burnt out on the movement. I’m at least setting PRs on the rep stuff. That 50 reper served as redemption, and it’s 10 reps over my last best effort at that weight. My quads were actually starting to fail at the end, which is new for me.
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You really are sick mate and I love it. Quality
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That’s disgusting. The good kind obviously.
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@simo74 Always happy to have you along for it.
@Koestrizer Much appreciated dude!
@isdatnutty and others, figured I would share “meal prep” as I packed for work.
This is what 2lbs of beef ribs looks like
And then I dump a can of green beans on it for veggies
Really doesn’t seem like much when presented like that.
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So on a typical day what do you eat besides those 2 containers there?
Can’t beat green beans and beef ribs though, good combo!
Thought you might get a kick out of this comment left on Stevie Cohen’s page. Had my ass cracking up since A) Jon’s method is getting more recognized by people and B) people still aren’t fully reading the book.
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