I’m the same with the shakes. I figure I’ll mirror the nutrition the best I can. Definitely try to keep the higher carb meals pre and post workout.
Day 13
Bench 3x8@245,255,255 ss with:
Bent over rows 3x6@205
Subbed trap bar pin press for weighted dips 3x10 @ 205 ss with
T-bar rows 3x10
jm press 3x8@135 ss with
close grip bench 135
Amrap in 12 minutes
push press 10 reps @135
box jumps 10
Only 4 rounds. Push press got me
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Day 14
Working out at work and got cut short.
Squats 3x6 255,275,295 (ugly) as with
Ab rollers 3x12 (skipped deadlifts sore back)
Front rack lunges 60lb sandbag 3x16 ss with
Airdyne bike 3x10 calories
Had to stop there
Today did 10x 60 yard sprints with the prowler
Need to rest up for the challenge and new program starting Sunday I believe. For the record I like the current program and can definitely see myself going back after the 1st of the year. @Frank_C @kleinhound
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Day 15. Cut short again. Trying to workout on duty at work. I usually can get it in but unlucky the last 2 days.
Deadlifts 3x3@325,345,345 (I skipped these last day)
Strict press 3x8@145 ss with
Weighted pull ups 3x6+20lbs
Incline dumbells 3x30,20,20 @70lbs ss with
Ring rows 3x12. Then caught a call. Gonna finish later.
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Day 16-mini deload before starting the new program
Ssb squats. Worked up to a 310lb single ss with
5 box jumps each set
Front pause squats 3x6@150 ss with
Ab complex 30 reps x 3 rounds
Nordic curls I think it’s called 3x8 ss with
Hip thrusts 3x10 with one plate and a 71.5 dumbell on my lap
Liss-21 minutes on the treadmill increasing pace and incline
@T3hPwnisher. Last question I promise. I read through the deep water book and your log when you ran it but I never really saw it written about weight choices or recommendations for the bench day or back day? Thanks for all the help
Ask as many questions as you want dude. Happy to answer.
I just picked weights that I could manage for those workouts. Give yourself room to progress, because you need to be able to stay with it for 6 weeks while reducing rest times. Ideally, you want to be able to add weight or reps each training session. If you kill yourself on week 1, you’l have nowhere to go for week 2.
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Really appreciate it!
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To build on this, I figured out my loads for SGSS by looking at the final week. I just worked the math backwards from there. My goal was to get close to my PRs, call it 85-90% of my 1RM.
@T3hPwnisher can probably give you an idea of where you can be in terms of 1RM % based on his experiences. I’d look at week six and pick a load that’s going to push me but not crush me.
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I would have to know my 1rm first, haha. I tend to just use whatever increment of 45s or 25s that seems good and go from there.
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Good idea. For the 10x10 days I plan to do 70% of my estimated 10rm which sounds very light (although im sure wont be after 6,7,8+ sets). I wasnt sure about the “non deep water” days as far as choosing a weight for bench, incline, bent rows etc… I dont think its rx’d but im pretty sure I can pick a good starting point that leaves room for progression and doesnt burn me out. You guys are great! Thanks so much. Workout #1 in a few hours!
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Eating 9 whole eggs and 1/2 an avocado as I type this lol. @T3hPwnisher @Frank_C
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Just copy @T3hPwnisher’s pressing days. I think he’s still doing the same setup and hitting 311 for close to 3x10 on bench. It seems to be working.
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Yea I read through his log to try and pick up what I could. I think I can mirror his setup just use much smaller weights lol
Deep Water day 1 Also day 1 of ADD challenge
Starting weight 232
Deadlifts 225
3x10
SSB squats 201
10x10
SSB bar reverse lunges 81
3x10
Good mornings 81 ss with
Sit ups 3x20 each
I wish I was a better writer. This workout was tough to say the least. Even at 201 lbs the squats were brutal after about set 5 and I wondered several times what I had gotten myself into. I finished the workout as written from start to finish in about 1.5 hours. 4 minutes rest in between squat sets and 2 minutes for other movements. Ill add more later. Really enjoyed it actually (after I finished)
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Definitely sounds like you had the weights dialed in right. Set 5 and 6 is right about where the dread sets in, haha. Every workout is a journey.
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@T3hPwnisher Yea man, the weights for all movements were about right. I didnt get hurt and I think/hope I can make progress through the workouts. Although I guess just keeping up with the reduced rest will be progress. 4 minutes was much longer than I’m used to but I definitely needed it. Did you do the active recovery on the 2nd day to try and work through some of the DOMS? Im really considering it for today instead of later in the week. Im pretty sure bent rows are gonna light my sore back up If i do them today.
It definitely is. It’s what I really dug about the program: being able to progress without having to up the weight all the time. My connective tissues felt awesome after 18 weeks like that.
I honestly couldn’t ever get out in front of the DOMS on the program, and I just kinda gave up on trying. I did some feeder workouts, I’d use the prowler on my active recovery day, I’d hit the pool sometimes, but I just kinda had to be at peace that, after the 10x10 squat day, I was gonna be walking around like a wind-up toy soldier for 6 days. The pain would always go away JUST in time for the deads. Thankfully, the deadlifts didn’t cause quite as much soreness. They more just kinda made me feel like I had the flu: just a persistent full body fatigue/ache.
I would sum it up that the squats killed the body, while the deadlifts killed the soul.
And dude: you’re in the ADD program challenge: no modifications! Haha.
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Thanks for the call out. Your right!! Sticking to the plan. I dont feel too awfully bad today but tomorrow may be a different story lol. @T3hPwnisher
Hi there. Will be following this with interest. Damn 10x10 looks BRUTAL. These squats are my worst variation, I would dread this.
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