That’s a hell of a start! How often do you squat during the six week beginner program? Do you do the 10x10 every week?
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@aldebaran. It was tough for sure. The recommended starting weight is 70% of your 10rm which makes it doable with the longer rest periods. Its definitely going to be on another level when the rest drops to 2 minutes. Glad to have you following!
@Frank_C You squat 2 times a week but the 10x10 is every other week. The odd week is just three sets of ten technique work. It was a tough start!!
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That’s good news! Only two more horrible squat workouts in the beginner phase. You got this!
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Ha thanks. Really can relate to @T3hPwnisher when he talks about dreading a workout that’s almost 2 weeks away.
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Deep Water ADD challenge day 2
Pull ups
4x15,13,11,9
Bent over row 185
4x10
Clean pulls 135
3x10
Plank 1min ss with
20 sit ups. 3 rounds
Good workout. Quite a bit less demanding than yesterdays. I’m so used to super setting that it’s nice to go into a set fresh and really nail it. So often I’m winded on the second portion of a superset and the lift struggles. Anyway back to 10x10’s tomorrow, hopefully I’m not too sore. Also I videoed one of my sets yesterday but have no clue how to post it. Do I have to put it on youtube then copy the link?
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Yes that’s what I do but I read somewhere that you can do it via Insta.
Clean pulls? Interesting! How high?
@aldebaran I’m no expert by any means but I pull up to about my belly button I’d say. I’m learning the move. Feel it in my traps for sure
Well there’s the low pull (around belly button) and the high pull (at least nipple height). I love both and yeah these will definitely build your traps!
And thanks for the video advice! @aldebaran
I’m going with low pull. I believe that’s the movement. Maybe @T3hPwnisher will straighten me out.
You can’t go wrong with low pulls. If I recall the goal is to prepare you to do power cleans so if you do them right that’s great. Anyway on very heavy cleans there’s no way you can go as high as nipples
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This was the video I used for the movement
I had a similar experience you did, with being used to supersetting and then getting to this back workout with the 4 minutes of rest. It’s taxing on the mind, but definitely sets you up to work hard for every single set.
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Ha I watched the same guy. And I still love super setting but I think this will be a good way to change things up. One of many new approaches with this program.
Yea I started pretty light. I’m beat up and its something i have really never done.
Deep Water ADD Challenge Day3
Push Press 145
10x10
Side laterals 22
3x10
Barbell Curl 65
5x10
Sit ups 3x20 ss with
Good Mornings 65 3x20
4 minutes rest between sets of push press. Pretty good weight selection but still got tough after set 6 or so. Also didnt even think about getting as many reps as possible with one breath until about set 6 and it helped me finish pretty strong. I havent push pressed much and Im sure my form was crappy. Everything else was pretty straight forward. Good workout/pump. Went real light on the good mornings due to moderate SI joint pain which I need gone by Monday (10x10 deadlifts)!!!
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Day 4 Deep Water ADD Challenge
Almost didnt workout due to some weird shoulder pain that started out of nowhere today. After a few test sets it actually got better and workout went pretty well.
Bench Press 245,245,225
3x10
Close Grip 185
3x10
Incline Bench 205
3x10
Trap Bar Floor Press 153
3x12,11,10
Push ups
17,18,17
1 minute planks and 20 sit ups 3 rounds no rest
Really glad I got it in. I was honestly worried about my shoulder but stupid enough to workout anyway. Turned out it seems to have helped 
. Definitely didn’t feel strong after the 10x10 push press yesterday and 245 was a grind so I dropped back to 225 for the 3rd set of flat bench. Still way heavier than the prescribed 70% of 10rm which I think would be way too light even when rest periods shrink. I actually did 3 minutes or less today with no trouble. And my goal was to do the program exactly as written but I worked out at home and dont have a dip bar so I subbed the trap bar floor press. Been really strict otherwise and following the diet almost exactly as written. Pretty much survived the first week (other than back and shoulder pain lol) and will do active recovery tomorrow.
Do you have 2 barbells and a power rack? If so, you can rig up dips this way
Could do it with some plumping pipe too, for pretty cheap.
Good job making it through the week. Heal up!
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I have a trap bar, straight bar, and ssb bar. I tried to put the trap bar in the J hooks and dip on that but it was too unstable I think. Felt like it would roll. I need to get the dip attachment but its 60 bucks and I just upgraded my ssb from Titan V1 to V2 and spent a bit of money. Soon though (if the boss let’s me). Ill look into the plumbing pipe. Good idea. And thanks again for everything I’m really glad to have found this site. Great group of guys and gals. Wish I would have known 10 years ago.
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Do you have the safety bars like the picture? If so, did you try to put the trap bar on those? You might still have to work a bit to balance it, but it’ll just make you that much better at dips on solid handles.
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I do but didnt try it. I might have some extra piping from a batting cage I built my kid. I thought about making a few notches to stabilize them? And I thought the trap bar would work with my weight and a few plates on but it still felt sketchy. I might have been overly careful because my shoulder wasnt right.
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