You must be a masochist. Even the “girl” WOD looks way to painful.
I always like to point out that a masochist ENJOYS pain, haha. I hate it. If I were a masochist, the best thing I could do for myself would be to NOT do these things.
And the girl WODs tend to be among the most brutal. They’re not FOR girls: just named after them.
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This is probably a silly question but I will ask it anyway. With these wods, do you alternate or complete all of one movement. For example with the hotel workout 3 - do you complete all the push ups 50-40-30…… and then the squats 100 - 80 - 60 ….
Or do you alternate between the two
Push ups 50 squats 100 - push ups 40 squats 80…
In that workout, you would do 50 push ups, 100 squats, 40 push ups, etc. Otherwise, it would just be 150 straight push ups, and however many squats, which is brutal in it’s own regard but different.
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Thanks mate. I was thinking all one then the other would need some rest between sets and as you put it, it would be brutal.
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DEEP WATER BEGINNER, Week 5, Workout 2
AM WORKOUT (0650 after 8hr night shift)
Chins (various grips)
4xFailure
Bent over rows 225
4x10
Clean pulls 225
3x10
Axle shrugs against light bands
1x95
Kroc row dropset
15x130
6x95
Band pull aparts
1x50
SUPERSET (hyper-ab) no rest
Reverse hyper 230
3x20
Standing ab wheel
3x7
Notes: 2:10 between sets for majority of workout. The bent over rows are getting brutal as the weight gets heavy, but I’m allowing myself to just Conan it up and focus on being tight. Made last 2 reps of each set into Pendlay rows and honestly dug it. Might become a more regular thing. Clean pulls keep getting better: had the bright idea of just approaching it like a clean and not completing it, and that got me into a better position. Shrugs really lit me up, as did the kroc rows. Just feeling very “on”. Thrusters on the menu for later: gotta keep blood flowing through the legs. Can feel the soreness looming, but I’m not in toy soldier mode yet.
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PM WORKOUT (1530) done upon waking
30 thrusters w/135lbs
Time: 3:54
PM WORKOUT II (2100)
This guy
Time: 9:54
Notes: Thrusters were there to be my legs bending, and I’ve had Black and Blue on the list for a while now. Figured “back day” was the right day for it. “Cleans” is a generous word for what I was doing, but I managed to get the bar to my shoulders 50 times and do 50 burpees, and it definitely got my heart rate up. I actually about lost my lunch on the thrusters: it’s rough adjusting to the swinging nutrition with the shift work, but ended up setting a good time for it.
Tomorrow is going to be the hottest day we’ve had in a LONG time. Garage is definitely becoming an interesting place to train.
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More great stuff from Berardi.
- From what I’ve seen, the following always holds true. If you’re honestly overeating large amounts of good foods on a regular basis, you’ll certainly be getting all the good calories you need to grow. And you won’t be hungry for crappy food. In fact, one way I assess whether my clients are eating enough good bodybuilding food each week is whether they are craving cheat foods. If so, they need more calories through the week. Scientifically, this makes sense since chronic overfeeding causes the brain to realease satiety hormones and these hormones signals tell the brain’s hunger centers to “shut up and sit down.”
Definitely been experiencing this. Actually wrote about exactly this in a write-up I’m drafting for my Deep Water experience. I feel like it’d be a good idea for me to get in a carb up at some point, as I’m seeing the flatness in my physique, but I genuinely just don’t even care to have anything like that. We keep going out for a cheat meal and I keep getting wings. I’m satisfied: I don’t feel a need to cheat. That said, I imagine my upcoming work trip will force my hand at some point, so I can make the most of that.
But seriously, there’s so much gold in the Berardi articles. He’s still active on facebook too.
On that note, shift is just about finishing up. Been eating for like 8 hours, and then I can go crush my Deep Water push press workout, sleep, wake up, hit Grace-ace (possibly even Grace-ace-e), keep eating, keep training, and just keep doing this. 1 more night shift at least.
I think the 500 burpee gauntlet @Chonglorduno threw down will get answered on this trip. Seems like something worth doing on day 1 so I can spend the week recovering and eating. Thinking of doing it EMOM, aiming for 10 per minute, similar to my 1000 push up workout. See how it flies.
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That Berardi quote 100% jives with my own experiences. If i’m eating enough decent food, I’m more than happy to skip cheat meals.
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@dagill2 For sure. I’d obsess about cheat meals back in the day, and now that I’m eating with a purpose, cheating means SKIPPING meals, haha.
DEEP WATER BEGINNER Week 5, Workout 3
AM WORKOUT (0700) Post night shift
Axle clean and push press away 156
10x10 w/1:50 between sets
50 dips and 25 pushdowns immediately after final rep of final set
Lateral raise dropset (no rest)
21x20lbs
21x10
21x5
21x2.5
21xEmpty hands
20 standing ab wheels
40 reverse hypers
Poundstone curls
169xAxle
Notes: Final reps of all sets of the push presses were tough, but nothing world ending. I’m feeling speedy these days. Think all the WODs have helped there. Feeling a little sluggish from nightshift eating, but otherwise this was a great workout. Right shoulder is being a little pissy. Gonna do Grace-ace-e after I wake up from my nap, got Tang Soo Do tonight, and maybe a quickie workout before work as well. Final night shift of the rotation, then a day off, then off for my trip.
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Hey I too have a comp in September with an axle squat, viking press and max distance hussafell carry! You should definitely do it man, if for nothing else, than at least to compare approaches, haha.
I put in for the vacation time, so I at least have the time cleared off my schedule for now. Current plan for approach is change nothing and just show up, haha.
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I will likely chose a different approach but you’re more suited to those events to begin with, I think, haha. Do you know event weights?
Not presently, no. I don’t really care about winning enough to change how I train; this would be just for the sake of fun.
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Jesus man, how will the hotel room floor cope with Pwn levels of intensity
I know you will crush it my man
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@ChongLordUno Between the bodyweight work and all the cooking I do on a 4" skillet, the room tends to be pretty intense, haha. Always appreciate the vote of confidence.
PM WORKOUT 1 (1520) Upon waking
GRACE Echo WOD
30x135 (3:15)
90 second rest
15x135 (1:47)
90 Second rest
7x135 (0:47)
1915 Tang Soo Do Class
1 step defense week. We drilled the hand, kick and break away techniques a TON this class. I was actually getting pretty fatigued from it. Warm up was a little intense as well, and coming off 3 nights and all the training puts me in a pretty fatigued state as it is.
Getting real with myself, my kicks are absolute garbage and I’ve been sleep walking through them. Need to take some time to drill. I’m not a fan of how TSD approaches the sidekick, and it’s most likely my Tae Kwon Do background coming through there. In TKD, we chambered the kick by pulling it all the way back and having the shin parallel to the floor, but TSD raises the knee and leaves the shin perpendicular to the floor, extending the kick from there. Feels like it’s lacking in power. But, again, I’m here to learn.
PM WORKOUT 2 (2100)
Tabata KB snatches w/1 arm alternating swings during the 10 second down time
Notes: Worst performance I’ve had on the Grace WOD in a while, but given that was a legit “roll out of bed and go do the Grace WOD” time, I’m happy with it. I came in hurting from the back workout the previous day and the 100 push presses performed about 7 hours prior. I really dig what I’ve come up with to make it suck more. 90 seconds rest is just about right. I have an idea of basically resting half as long as it took to complete the reps in order to, in turn, get half the reps done, but that was too much math for a dude 3 night shifts deep.
Notes as above for TSD.
Final workout was me running a little late and just wanting to get the blood pumping before I went. One of the benefits of having done so many crazy conditioning workouts is I have a broad base to pick from for “greatest hits” sorta stuff.
Got some excellent news today. Without giving too much away, I got informed that my oak leaf will be changing colors in the near future. Those that get it will get it, but the big takeaway from that is, once I get back from my work trip, I’m gonna thaw out that 2lb grassfed piedmontese tomahawk and have my first drink. Fun times ahead. Perhaps I’ll treat myself to a new gym toy too.
My body is absolutely hammered. Food remains the solution, since sleep isn’t a given. The time in the hotel will probably be restorative.
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Sounds like good news mate. Congrats
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@simo74 Thanks dude! Definitely some big news I’ve been waiting on.
Alrighty, I’ve run the numbers and I think my plan is to hit the week 6 deadlift workout Friday morning before I leave for my trip. I don’t seem to be toy soldier walking after that squat workout, which is most likely a product of me running the training so close together, and my wife will be in the office that morning so I won’t be missing out on any time with her before my trip. That’ll have it such that I get the most difficult workout of the beginner program over and done with, and then I can spend a week blowing my brains out with hotel WODs before coming back and finishing up the beginner program. This seems more ideal compared to having a 1 week break and then coming back and hitting the deads cold. I’ll be running things out of order by doing that (again), but this has been a run dominated primarily by chaos anyway.
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Any effects from all that deadlifting and then having to drive long distance or fly ? I am a bit older than you and I know my back would hate me.
It definitely feels significantly awful, haha. Done it many times.
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