@rroo I’m the Simpsons of training, haha. It’s what happens when you write 1000 words a week for nearly a decade.
Interesting aside, but I recently stopped eating my Costco protein bars in favor of ahi tuna packets. I reasoned that the latter was less processed, had fewer carbs, good fats, etc, while the former was really just a treat and for some reason I was just growing averse of them. Well I actually looked at the label of the bars and, at some point, Costco had doubled the net carbs on them and cut out 5 grams of fiber while adding some sugar, so I wonder if some unconscious part of me had registered the change. It’s been a good swap: tuna is awesome.
I’ve noticed this too; however, I don’t think they actually changed anything about the bars themselves- just reporting more accurately. Tbh the old macros sounded outlandish and I doubted them from the start
I’ve been eating one a day for the past year and a half and haven’t noticed any difference in taste or gut reaction. I’m very sensitive to these things btw
I also ran into this, or my 1RM was way off. I think when I first plugged my squat numbers in it wanted me to use 200lbs, and something like 245lbs on DL. I think running a 5x10 program BEFORE DW is the way to go. Either that or knowing your limits very, very well.
Definitely man. That’s why I’m happy I ramped up the first couple weeks, playing with the first few sets to get into the brutal “sweet spot”. If I stuck with that 200lb squat number or the low DL number I’d be pissed at myself after all was said and done.
Really enjoying watching you run DW man. You’re cruising right through. Forgive me if you’ve written this, but have you added much to your diet since starting? Minus your week off of course.
@boilerman Not much added. It’s been a slow trickle of upping portion sizes, sneaking in more food where possible. Been keeping it close to Deep Water since the start, with a few Mountain Dog inspired choices. Ended up dropping the blueberries, as much as I wanted to get the diversity into my diet. They were just wrecking my guts.
DEEP WATER BEGINNER, Week 3, Day 4
AM WORKOUT (0550 workout via alarm)
Axle bench press 236
3x10
Close grip axle bench press 211
3x10
(3) Incline dumbbell press 90
3x10
Dips
1x25
2x20
Push-ups
2xFailure
1xfailure+failure set w/slingshot+failure set w/Catapult+25 pushdowns
SUPERSET (hyper-ab) no rest
Reverse hyper 230
3x20
Standing ab wheel
3x7
CONDITIONING
Tabata rounds on the BAS with 16oz gloves
Notes: 2:40 between sets of benching, 2:00 between sets of dips/push ups. On the final set of dips, I transitioned immediately to the next set of push ups, and then on that final set of push ups I went straight into sets with the slingshot, catapult and pushdowns. Honestly upset I hadn’t come up with that beforehand: great way to make it more intense. Switching to the dumbbells on the incline press is the right call, and my Ironmaster extensions should get here tomorrow, so that’s cool.
Whole body is aching. This is the Deep Water I remember. Good to have it again. Food continues to scale up.
I got a nasty little conditioning workout planned for later today, but the BAS was good to get back to. I remember the last time I ran Deep Water my aggression ticked up toward the end and I really tore into the heavy bag work again.
95lb thrusters
45lb KB snatches (alternate each rep)
10x5
5x3
5x1
Time: 19:50
Notes: This was really slick. Hit a set of 5 thrusters, then 5 snatches per arm, repeat until 10 sets done, then drop to triples for 5 sets, then singles. I discovered earlier how thrusters and snatches played nice together and this really sealed it. I was huffing good at the end. Helps that my garage is a million degrees. Tore a bit off both thumbs from the cleans, which is going to make deadlifts suck a lot tomorrow, especially as it’s supposed to be a conditioning day but deads work better with the schedule. Shoulders feel like they’re going to fall off, and everything is in pain: Deep Water.
This approach to nutrition is the one I am working on too. Only thing I have to be careful of is I tend to “graze” throughout the day eating every hour so. Need to space it out more to keep my blood glucose down.
@cyclonengineer I’m a grazer as well, so I totally get it. Definitely my preferred approach. Glad you appreciated the article! I really like digging through the archives here. Berardi had some great stuff.
DEEP WATER BEGINNER Week 4, Workout 1 (out of order: should be Week 3 Workout 5)
AM WORKOUT (0520 wake up via alarm, 0640 workout)
Texas Deadlift Bar TnG Deadlifts 385
10x10 (3:00 between sets)
SSB alternating lunges 130
3x10 (2:00 between sets)
20 standing ab wheels
40 reverse hypers
Notes: Schedule is crazy, I had today off and have to work an early tomorrow, so rather than wake the house up at 0330 with 100 deadlifts I moved things around and will do conditioning tomorrow. This means I did 10x10 squats on Friday and 10x10 deads on Tues. Still stiff walking today but not as bad as previous days, and thankfully my deadlift is more back than legs, so it all panned out. This was a struggle but I made it. Used some of my old “cheats” by taking a legit 3 between sets vs 2:45, but it’s still in the letter of the law. Got lawn mowing, conditioning and possibly a run with the Mrs in my fuutre.
Notes: Quite a full day of training. It’s hot as hell right now, and the lawn care was good low impact work. That squat workout is sneaky, but once I racked after the 15 I was hurting real good. Walk was restorative. Definitely feeling cramming all this training together, but I’m eating well and making it work. Conditioning in the early AM tomorrow and Tang Soo Do class in the evening. Also, my Ironmaster additions arrived today. Got them into the garage, but not fully set up yet. Hopefully before back day: be cool to take out the 130lb bells for some rows for that.
DEEP WATER BEGINNER Week 3, Workout 5 (Out of order)
AM WORKOUT (0305 natural wake up)
Juarez Valley front squats 225 w/5 six count burpees between sets
14
1
12*
2
10*
3
8
4
6
5
Time: 23:35
Transition immediately to EMOM daily work w/4 single arm KB swing buy in
12 rounds
Transition immediately to
Belt squat stripset (no rest)
30x150
4x125
5x100
4x75
5x50
4x25
5xAxle
Notes: Definitely feeling the effects of how hard I’ve been training. 225 felt much heavier than it had any right to, but got the 14 reps clean at the start. Asterisk indicates sets where I had to rack the bar to get in all the reps: in both cases it was the final 3 reps. Legs were there, but guts weren’t. Big contributor was the heat and humidity in the garage: was going full on tomato mode with how red my body was getting, at this is at 0330. Excellent opportunity to overcome. As a strongman competitor, I always felt like this was an advantage I had over my peers that trained in gyms with climate control. I was definitely moving slow through it all, but the heart rate was going fast, which is what matters.
Got Tang Soo Do tonight, and plan to get in some quick conditioning workout when I get off work. Going out for some Mexican food tonight.
Meant to log yesterday, but I’m really appreciating how Deep Water is making me do single leg work, because I don’t do it on my own and that’s really stupid of me. I tend to not like single side work since it takes longer than bi-lateral work, but for the legs the juice seems worth the squeeze.
Thanks dude! Mexico really figured out food, haha. I’ve been asked the “last meal” question multiple times, and my answer is always the same: nachos. Hopefully I’m never IN that situation, but were it to happen, I hope there was a good story and I hope they’re ready for just how many nachos I’m about to put away.
I’m no longer “toy soldier” walking, which is faster recovery than the last time I ran Deep Water. I’m going to say it’s all the time I’ve spent conditioning and basically FORCING myself to squat under a load during the healing process. Previously, I would baby my legs after the 10x10 squat workout and I was just sore for 6 days. Now, I’ve kept up the daily GHRs and have done a LOT of thrusters, squats, front squats, etc. It REALLY sucks, but getting blood flowing seems to be key.
The company that makes my ketobread and hamburger buns started releasing hot dog buns.
I pair these with Piedmontese hot dogs for a fantastic cookout meal. Did that last night. I use 1/4 of an avocado and spread it inside the buns, topped it with a little fat free cheese, some sugar free ketchup (just a little: I know ketchup on a hotdog is a sin) and mustard. The buns actually improve the protein to fat ratio even more, but the hot dogs themselves are already clutch.
I got DoggCrapp on my mind. With that, I’m thinking about how dualistic it is with Deep Water. The latter is incredibly high volume and low frequency, the other very low volume and highER frequency. In turn, I think they’d compliment each other VERY well in alternating cycles. Run Deep Water, accumulate like mad while keeping the intensity on the lowside, get to DC and take all that accumulated volume and “portal jumping” ability and use it with some insane widowmakers and rest pauses. Right about the time you’re going to burn out with one, switch to the other.
I think I need to add a new meal to my life just to keep up with nutritional demand.
On the DC side, I was thinking this morning that it’d be pretty easy to map 5/3/1 onto it. On bench day, use a bench variation and the specific percentages prescribed and use rest pause in the PR set. Make the assistance work all DC stuff. Do the same on press day (hitting the chest work first and the press second). Do the same with the squat and the dead. Also, if I run this, I’m just plain not doing the calf work.
I have belt testing at the end of the month. I’d honestly prefer to just stay a white belt. It’s funny how different I am with the family in that regard. I already “got” a black belt: I don’t care anymore. But the game is the game.
I pulled the trigger on a 40kg competition kettlebell from Titan. Supposed to ship 25 Jun. I’m keeping my eye out for the Ironmaster KB handle too: that’d be pretty awesome.
I am an affront to my heritage: I’ve started putting sunbutter in my breakfast burrito. I got the idea from Elitefts (peanut butter on eggs ala Henry Selkow). It’s REALLY good.
If you do run doggcrapp i want to see how that goes for you. A long time ago i messed around with it but being a teenager at that time i dont think i fully understood the whole thing. From what i remember of it, its kind of a unique split right?
