I can only speak to the one I have
Good for keeping the back warm
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PM WORKOUT (1400)
Juarez Valley Front Squats 225 w/5 six count burpees between sets
16 (lifetime PR)
1
14*
2
12*
3
10*
4
8*
5
6 Time: 27:20
Immediately transition to
Belt squat stripset (no rest or lockout)
Reps of 150, 125, 100, 75, 50, 25 and axle
Notes: Another one of those workouts where I didnāt want to do it and I ended up crushing it. Realized itās THIS very workout that is making Deep Water easier, because I was floored after this. That first set of 16 was like air. Could hit a great more, but it woulda bought me an even stupider workout, so I took the chip shot PR. No idea what I did on the belt squats, but it sucked.
I actually couldāve hit the 8 set without a re rack but I clanged the weight into my circus dumbbell on the eccentric and had to adjust. Strongman problems.
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S&C topnotch. When might you compete at something?
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That Midwestās strongest man show is on 25 Sep. Assuming work doesnāt hose me, that will be the next opportunity
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Good 10mm belts are still pretty stiff, usually cheaper and will offer more than what you need. Just saying.
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Good to know, but too late now haha!
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All roads lead to time mate, itās all good.
Got in fasted daily work this morning, then
PM WORKOUT (1500)
42 unbroken burpees
Burpees broken by kid
30 seconds rest
100 unbroken burpees (6:59)
Notes: Not my best time, but given the circumstances Iāll take it. Despite my self-destructive instincts, with tomorrow being deadlifts, Iām avoiding loading my body with anything external.
Got the best sleep Iāve had in my life last night. Slept until 0257 unbroken. Typically midnight is my witching hour.
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DEEP WATER INTERMEDIATE Week 4, Workout 1
AM WORKOUT (0525 wake up via alarm, 0700 workout)
Texas Deadlift Bar deadlifts 405 w/4 minutes rest between sets
1x12
9x11
1x12
Box jumps (deadllift mats +35lb bumper)
5x10
SUPERSET circuit (no rest) hypers-abs
Reverse hypers 230
3x20
Standing ab wheel
3x7
Notes: Caution, self-indulgence ahead, but honestly, f**k everything, I did 100 deadlifts in 9 sets with 405lbs. If you even dream of beating me you better wake up and apologize. This is the first time this round of Deep Water I felt like quitting, and, once again, not the program, but just lifting in general. It was the squats that got me the first time around, now itās the deads: funny how that goes. I did as many touch and go reps as possible, but on the last 3 sets I employed dead stop on the final 1-3 reps respectively, to include pulling that extra rep at the end just to give the deadlift the ultimate āfāk youā. And yes, I DID give the bar the finger when I was done.
Didnāt do the cheat meal before this like I wanted to. Opportunity abound: I was at a pizza buffet on Sunday, but Iām just at a point where I donāt WANT to eat that stuff. And itās not like when I was dealing with health marker stressors and was DENYING myself those things and experiencing anguish over it: Iām honestly just so dialed in right now that I have zero temptation to go āoff menuā. My cheating right now is VOLUME rather than taste: I just want to eat MASSIVE quantities of the things that will make me stronger. Before it seemed like depression, and what THIS is isnāt necessarily āhealthierā, but itās put me in a much better headspace.
Mrs has been pouring on the compliments. Iām just about done with 6 solid months of gaining, and Iāve put on minimal bodyfat while hitting lifetime markers on performance. Could not have been done better. I need a break simply because living like this is unsustainable. Iām tired of āfeelingā fat all the time from all the food in my guts, and Iām tired of spending so much time getting that food OUT of my guts. Be good to return to ālighter-leaner-lethalā for 6 weeks or so before re-evaluating. Times out perfect with my comp.
Got lawn mowing and squats for later on the agenda.
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Fucking yassss mate
This was the post equivalent of arnie and Apollo clenching hands
Soaked in manliness and testosterone
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@ChongLordUno Much appreciated. Definitely feeling my 80s Action Hero these days, haha.
Lawn mowing for 90 minutes
PM WORKOUT (1430)
Buffalo bar squat 300lbs-chins-dips
10
5
15 time: 5:30
Notes: Hips really didnāt wanna play on this one, but after the first 2 reps things got where I needed them to be. Still a solid lung breaker. Been a busy day. Good to stay active. Got 2 earlies and a late heading my way.
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Those deadlifts are just insane. If each row of your workout was one set, those are damn Impressive deadlift numbers. The fact that one of those rows just happens to be 9 sets? Just ridiculous. Your volume strength is honestly the best I have ever seen for a dude your size, I canāt really recall ever hearing of a guy lifting that much weight for so. Many. Dang. Sets.
Nice work Brother
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Thanks man! This was definitely one of the hardest sessions of my life. I have blown out just about every blood vessel in my face, shoulders, neck and traps. Mrs was noticing sitting next to me today, haha. Good things came out of this training block.
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Props to you sir that was some serious hard work.
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Is it possible to have negative body fat??? 
Insane stuff here fella, your ācheck inā photo at the end of your ā6 week lighter intakeā block might just blow up the interwebsā¦
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God damn dude. Nice.
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@simo74 Thanks man! Told myself a lot of little lies along the way, haha.
@raven78 Much appreciated dude. Iām not expecting huge changes physique-wise in the timespan, nor will it really be my goal, but just having less foodmass in my gut will go a long way.
@mr.v3lv3t Thanks dude!
DEEP WATER INTERMEDIATE Week 4, Workout 2
AM WORKOUT (0250 natural wakeup)
Axle clean and strict press away 156lbs w/3:50 rest between sets
1x12
8x11
Between sets: 5 chins w/various grips and 5x10 band pull aparts spread throughout
Immediately after final set
50 dips
25 band pushdowns
Lateral raise stripset (no rest)
20x20lbs
20x10lbs
20x5
20x2.5
20xEmpty hands
Arms held out ācrucifix holdā style for 35 seconds
20 standing ab wheel
90 second rest
Poundstone curls
110xAxle+5lbs
40 bodyweight reverse hypers
10 chins
Notes: Had a rough time sleeping last night. Wondering if I just fried myself out and was too exhausted to sleep. That said, I absolutely crushed this workout, as most likely my body has learned that it HAS to perform under these circumstances or the consequences will be dire. Only had to bow and arrow on the final rep of the final 2 sets: otherwise just blew away every set. Trick was to just move as quick as possible and get as many reps in one breath as I could. Average was 10 reps each set. Very first set was rough just because Iām skipping warm-ups, but starting off with the hardest set kinda puts me in a good place with these workouts.
Poundstones were solid. Digging that crucifix style hold at the end of lateral raises. Just a good training session, especially the day after something so rough. Right now, just my traps are showing the signs of the battle. That, and all my blown out blood vessels. I look like I have a lot of freckles, haha.
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I absolutely loved the blog post this week man. Echoed my personal opinions on the matter.
Over a decade ago I rowed at university under a young coach who was the antithesis of āscientificā or modern in his training approaches. His mantra was simply āgrip it and rip itā - 100% effort at all times. Endurance zones / easy work - the be all and end all of online advice for rowing training - were concepts I didnāt once see evidence that he was aware of, let alone employed. Periodisation seemed to be governed more by the weather and the availability of students than any consideration of recovery protocols.
Athletes would burn out, complain, and the more irritating members of the team would talk about what an old coach used to do, or what was āscientificā, yet come the end of the season the results spoke for themselves.
My coach went on to have prolific stints as the head coach at two top rowing universities and is now the director of rowing for an up and coming Olympic committee.
Sometimes itās best to just āgrip it and rip itā.
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You should do the AMRAP 315lb Conventional Deads. 61 reps in 2 minutes in 2020 was the record. This is must see TV you and @littlesleeper got this. Have to be wearing TNation shirts or it doesnāt count.
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Appreciate it man. Video competitions go against everything I stand for, haha. If I can get it in person I may just do it.
@woodt Thatās an awesome story! So much more to coaching than just knowing some studies
PM WORKOUT (14300
Axle Grace Echo
30 reps: 2:56
15: 1:36
7 : 0:36
Notes: Was the absolute last thing I wanted to do, which meant I needed to do it. Good to see a sub 3 again.
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