It was honestly his backflip video with Juji that did it. When he said “Look, if I’m already going to the hospital, I may as well get in a backflip”, I TOTALLY got where he was coming from, and my wife saw that and said “You two aren’t allowed to hang out together”.
Although my wife and I are also similar in that regard: two stubborn psycho athletes. She’ll go “It seems to hurt all the time EXCEPT when I run. Do you think I should keep running?” And I’ll say “Yeah, it’s probably fine”, haha.
This is exactly why “person is serious about working out” is one of my top criteria for liking someone
Having someone that “gets you” in any capacity is severely underrated. It’s why I say it’s easy to fall in love but liking someone is hard, and why I’m happy my wife was my best friend first.
This is awesome. I love my wife so much, but that’s not the reason we will be together forever. It’s because she is my best friend and I could not imagine having anyone else by my side through the chaos that is life. We thrive and struggle together.
Hell yeah dude. We seem to be more and more alike as we dig into things, and that means I’m in good company, haha.
AM WORKOUT (0640) FASTED
Fran
Time: 5:38
Notes: Using kipping pull ups, and actually found it more taxing. Far more full body. Ultimately did this to get blood flowing into my legs, as they were feeling pretty dead from squats. Got back work later today.
PM WORKOUT (1400)
Chins (various grips)
4xFailure
Bent over rows 205
4x10
Clean pulls 205
3x10
Axle shrugs against light bands
1x85
Kroc rows 115
1x20
40 Reverse hypers
50 band pull aparts
20 standing ab wheel
50 dips
25 pushdowns
CONDITIONING
Tabata intervals
Odd minute: barbell front squat
Even minute: alternating KB snatch
Notes: 2:50 between sets. Solid back pump. The rows are becoming a bit more intuitive, and I’m figuring out technique and hand spacing for the clean pulls. Conditioning was solid enough: just trying to keep blood flowing into the legs. Prowler would have been ideal, but timing is an issue. It’s getting hot again, which is pretty awesome: garage is like a blast furnace.
DEEP WATER BEGINNER Week 3, Workout 3
AM WORKOUT (0310 wake up via alarm)
25 NG chins
Axle clean and push press away 156
10x10 (2:45 between sets)
10 pull aparts between odd sets/5 chins between even
After final set of presses, 50 dips, followed by 25 pushdowns
Lateral raise dropset (no rest)
20x20lbs
20x10
20x5
20x2.5
20xEmpty hands
20 standing ab wheel
Poundstone curls
105xAxle w/2.5lb plates per side
40 reverse hypers
30 GHRs
CONDITIONING
Tabata intervals. First 3 rounds 20lb DB thrusters, next 3 air squats, final 2 20lb DB thrusters
Notes: Happy with this: getting the work in. I’m feeling the Deep Water now: legs are shot and I’m toy soldier walking everywhere. I actually about bit it before the workout even started. My alarm went off, I grabbed my 14 year old dog off the bed and carried him downstairs for breakfast like I do every morning because I’m just that kinda guy, was hobbling down them step by step and ended up stepping on a pair of my kid’s swim goggles that got left on the steps for god knows what reason. Exciting way to start the morning.
Getting into position on the push presses was a little tough with the soreness/stiffness, especially since I’ve quit warming up for them and just start with the workset, but after that things moved pretty smooth. Final 3 reps of the last set were a challenge, but got them knocked out. I may have gone about 5lbs too light on the press weights, but it’s just THAT close to right that I’m ok with it. The rest time manipulation creeps up on you. After that, combination of getting in daily work and prescribed assistance. Right patella is acting up again, but it also felt awesome after a week off, which leads me to believe it’s nothing major.
Conditioning is all focused on keeping my legs moving. I’m trying to learn from previous experiences here and just keep the blood flowing. Like a shark: keep moving or you’ll die.
On the nutrition front: Mrs wanted to hit up our favorite local pizza place for dinner last night, and amazingly I just wasn’t feeling the keto pizza, so I got some wings. Feeling more of that “no room for junk” kinda thing as I’m in this state of constant recovery. And on that note, unbreaded, bone in chicken wings remain amazing. Actually found myself chewing off most of the bone/connective tissue and going for the marrow once the meat was gone.
I’m on a 12 hour shift now. Packed well. Made a turkey breast stir fry with some coconut amminos among other yuppie cuisine.
This isn’t normal?
Nope.
I’ve always found the cartilage to be the tastiest part
You continue to have a very unique perspective on taste 
Awesome stuff man. Very motivating.
I think I bit off more than I could chew when it came to the press during DW. I know I was going to fail almost every day and it really screwed with my mentality coming in. Looks like you’re spot on with your weights so far on everything… as expected haha.
One of the benefits of knowing your limits and having experienced the program, I suppose?
@bigdaddi Thanks dude!
@boilerman Experience for sure plays a role, but it really helped coming into this off of BBB Beefcake, as I had some semblance of understand what a hard set of 5x10 weight was, and could extraplate a bit from there. What’s interesting is, the first time I ran Deep Water, the 1rm to 10rm calculator was spot on, and put me exactly where I needed to be. This time around, I’m SO much more proficient at reps that, were I to attempt to use it, it would put my work weights WAY too low. Meanwhile, my squat 1rm, using the Deep Water calculator, would be 585lbs based off my current work weights, which is quite a bit off, haha. The program is always a mindf**k though: you look at the weight numbers and think “that’s way too low”, and you even do weeks 1 and 2 and think “I’m using too light of weights”, and then week 3 and 4 hit and you realize “crap, I need to shave a minute off next week”…
Found this pretty cool article digging around in the archives. Looks like I’m not terribly original.
@ChongLordUno totally what we’re talking about
Some relevant parts
Physiologically, it’s better to exercise as much as you can while eating as much as possible – as long as you’re gaining muscle and losing fat – than the reverse.
Why? Well, on the exercise end, increased exercise volume and frequency means improved nutrient partitioning – more calories go toward muscle growth and/or energy provision and fewer to fat cells. It means better insulin sensitivity. It also means additional opportunity to stimulate protein turnover, tissue remodeling, and positive adaptation.
And on the food end, more calories mean sustained sympathetic nervous system activity, maintained metabolic rates, and, perhaps most important to the entire process, better vitamin, mineral, and antioxidant status.
When we don’t exercise enough, our energy intakes necessarily have to be lower so we don’t OD on calories. And when we don’t eat enough high-quality food, we end up with deficiencies in vitamins, minerals, and phytonutrients.
The real key here is to make sure you’re training a mixture of muscle qualities. I’m not talking about five-plus hours per week of strictly bodybuilding-style training, strictly strength sessions, or strictly conditioning sessions.
Instead, I’m talking about training in a very similar way to my Olympic-level athletes, albeit lower in volume and without the sport-specific training and practice. This means some weight training for strength, some weight training for power, some sprints and/or conditioning work, and some low-intensity recovery work.
However, when we talk mass gain or body recomposition in general, the interesting thing is that when G-Flux is high, it’s actually way harder to overeat to the point of fat gain. So the body is much more forgiving of dietary indiscretion.
Of course, that doesn’t mean you’ve got carte blanche at Mickey D’s. But it does mean that you don’t have to obsess about every food selection or calorie count.
Here, following the “10 Habits” outlined in my Precision Nutrition System is a perfect start. In summary, they are:
Eat every 2 to 4 hours Eat lean, complete protein with each feeding Eat fruits and/or veggies with each feeding, for a total of around 10 servings per day Based on your body type and goals, use appropriate carbohydrate timing Eat a healthy balance of fats, about one-third of each type (saturates, monos, and polys) Ditch most calorie-containing drinks like soda and fruit juices Focus on whole, unprocessed foods first Eat whatever else you want 10 percent of the time In most cases, prepare/pack your food in advance Incorporate lots of variety; don’t fall into a food rut
For most people, a food log and calorie counting aren’t required. There are only two variables to control here – calorie intake and expenditure – and expenditure is the driver.
Most want to start counting calories here, but with a high level of G-Flux, you probably don’t need to count to be lean and muscular. Instead, spend your time on figuring out how to implement the 10 habits.
Now that it what I am talking about
When I first started paying attention to your log I was blown away with the work you were putting in however what truly owned my mind was the attitude you had towards work.
You just do the fucking work.
There is no contemplation, fear or overthinking.
You just get it done and with a ferocity that can only be performed with 100% focus on the actual task at hand without any doubt ever entering your mind.
This was a wake up call for me.
‘I can do this’ I thought to myself.
The nutritional aspect made sense . It was as equally stress free as the approach to training.
Just fuel the fucking workouts.
Where did this take me?
I’ve just went for it.
There is no training anymore. There is just work.
Work that burns hard and crushes the mind and body.
Burpees? I just rack out 100 +. But I thought HIIT would eat muscle???
Now I don’t give a fuck
Because I just work.
Squats? I’ll just grab my 2 little kids and Rep the fuxk out with them. I’m burning so it MUST BE WORKING.
Why are my legs getting bigger? Because I don’t think anymore
I just work.
Food? I was obsessing over calories
Now? I just need the fuel and more of it.
Volume has increased and I put food away with wild abandon.
Result?
I am gaining hard. Like never before.
‘But you can’t out train a bad diet’
Anyone who says that doesn’t traim hard enough.
Eat to train, train to eat
Listen @T3hPwnisher mate. I apologise for hijacking your log and rambling however bothe yourself and Iron Wolf gave me the paradigm shift that I needed to get the momentum rolling again.
You guys have made 2021 the greatest year of training I’ve ever experienced. Yous gave me the freedom NOT TO THINK BUT TO WORK.
Thank you.
You remain a true warrior poet my friend. A skald. No need to apologize as well: that post really made my day and I absolutely appreciate the kind words. You’re doing awesome work, and it’s been delightful to watch your transformation occur in all elements.
Thanks @T3hPwnisher my man
Will always pay credit where it’s due and it’s due here in fucking spades
Let’s feast on meat while the gains overwhelm our mitochondria
Every time I think I have an original training idea invariably you have written an article on it.