I was always fed the information that u need to lift heavy to get stronger. Now I know what’s true and what’s not.
You need to lift heavy to get bigger too. But heavy doesn’t necessarily mean really close to your 1rm.
Here is a Justin Harris squatting to get bigger muscles
That’s 500lbs for 16 reps.
Justin has squatted 876lbs in competition. This isn’t that close to his 1rm: it’s still heavy.
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Hey Pwn. I have a question about food. If you have the time please answer this for me. What is considered healthy and unhealthy. If I eat a lot of clean food to support my training, is it unhealthy because it’s a lot of food. Is it unhealthy to eat beef everyday?
There is so much contradiction about food on the internet. I often hear tuna has mercury, beef can cause heart disease, who knows maybe too much water can cause cancer lol.
I don’t need to be second guessing myself over food or fearing it.
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“Healthy” and “unhealthy” are such nebulous terms in and of themselves that it’s an impossible question to answer. I like the phrase “often the poison is the dosage”. An avocado can be healthy. It’s got monounsaturaed fats, which are “heart healthy” and help with hormone regulation. Additionally, it has essential fatty acids. They are essential because, if you don’t eat them, you will die. Your body can’t produce them.
But if you eat 400 avocados in one sitting, you will die.
Meat can be tricky too. You say “beef”. What do we mean by beef? If I eat the liver of a cow, I can get in a lot of great vitamins and minerals along with protein. If I eat the ribs, I get a lot of saturated fat and even some transfat. But is the saturated fat necessarily bad? Even THAT is essential for life. But was that cow fed a natural diet of grass, or was it grainfed? To say nothing of, am I going to eat some processed beef and deal with THAT nonsense?
And then we have to talk underlying health conditions and concerns. If you have hypertension, you probably shouldn’t add a bunch of salt to your food. I have a very bland palette, I don’t naturally salt my food, and one day I went to go for an overhead press and I ended up blacking out and convulsing. I checked my blood pressure and it was dangerously low. So now I have to make an effort to add salt to EVERYTHING I eat.
There’s no clear cut answer. Consistently though, what we find is moderation, vegetables, non-processed food and minimal (if any) alcohol go a LONG way. As you read in the book, Jon is big on organic food, and I think that’s a good call as well.
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Welp that concludes my internship.
Got back to my home state last night. Well anyway I’m gonna start deepwater intermediate tomorrow. There’s a ton of turkey burgers at my house. Couple of beef burgers leftover from the apartment.
Got like 5 days before I go back to college. Time to get bigger and stronger like a bear.
What’s funny is that’s my school’s mascot.
LETS GOOOOOOOOOO
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Deep Water Intermediate
Week One
Day One (Yesterday)
Light Squat
245 lbs x 10
245 lbs x 10
245 lbs x 10
Deadlift
265 lbs x 10
265 lbs x 10
265 lbs x 10
265 lbs x 10
265 lbs x 10
265 lbs x 10
265 lbs x 10
265 lbs x 10
265 lbs x 10
265 lbs x 10
Box Jumps
5 x 10
I didn’t have a box so I just hopped onto these thick concrete steps on my back porch. I hopper onto the second step. There’s three in total
60 sec plank with 20 sit ups - 3 sets no rest
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What is your deadlitft 1-5 rm? You seem to be moving pretty good weight from just a year and a half ago!
Deep Water Intermediate
Week One
Day Two (Today)
Push Press
95 lbs x 10
95 lbs x 10
95 lbs x 10
95 lbs x 10
95 lbs x 10
95 lbs x 10
95 lbs x 10
95 lbs x 10
95 lbs x 10
95 lbs x 10
Barbell Curl
65 lbs x 10
65 lbs x 10
65 lbs x 10
65 lbs x 10
65 lbs x 10
60-second plank with 20 sit-ups - 3 sets no rest
Yk I remember failing 10x10 with 95 lbs on the first week of the beginner program. Also, with the deadlifts yesterday that’s 20 lbs more than what I used during the beginner program. Somehow I forgot that counts as solid progress.
Yep just gotta trust the process or in this case, trust the Pwncess lol.
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The most I ever deadlifted was 425 lbs x 3
that was a while ago. That was probably during my second run of coffinworm.
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Still that is awesome and now you are squatting 245 x10 for a light day. Way to go!
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Deep Water Intermediate
Week One
Day Three
Clean Pulls(Light)
65 lbs x 10
65 lbs x 10
65 lbs x 10
Power Cleans
115 lbs x 10
115 lbs x 10
115 lbs x 10
115 lbs x 10
115 lbs x 10
115 lbs x 10
115 lbs x 10
115 lbs x 10
115 lbs x 10
115 lbs x 10
Pullups
1 x 10
1 x 3
1 x 3
60 sec plank - 20 sit ups - 3 sets no rest
Yoooo I muscled through these power cleans.
I felt great after doing them. I mean they still felt awkward cause I still can’t really get a good front rack position ,but besides that I am proud of myself
Super secret random dagill tag: @dagill2
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Life Update:
I am doing some virtual interview for another internship. It’s during the school year and honestly I’m not sure I can handle it. Errr I’m president of a student org and I want to be a very good president cause I was elected my freshman year. I am just leery over trying to balance an internship, deepwater,classes, and being a leader at a student org. I’m still gonna interview. Maybe this place is super super flexible. Idk. I guess I’ll find out.
I’m pretty confident I can land an internship at a big general contractor in the future but, I’m still gonna go overboard in order to secure any future internships and a job after I graduate. I mean that is the end goal: A job after I graduate.
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I think I did very well in my interview. Only time will tell now.
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I really do not appreciate spiders making their home on my equipment.
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Deep Water Intermediate
Week One
Day Four(Yesterday)
Bench
170 lbs x 10
170 lbs x 10
170 lbs x 10
Close-Grip Bench
135 lbs x 10
135 lbs x 10
135 lbs x 10
Incline Bench
135 lbs x 10
155 lbs x 7 (another day but not today lol)
145 lbs x 7 (another day but not today lol)
Pushups (I do not have a dip bar at home)
1 x 22
1 x 3
1 x 12
60 sec plank - 20 sit-ups- 3 sets no rest
This session was awesome. I was surprised with what I could handle on bench
I’m gonna set a goal for myself.
After I run intermediate i’m gonna run beginner again. Maybe just maybe i’ll be able to bench 200 lbs for 3 sets of 10. If not I’ll hit it eventually. This program is working lol.
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Re-running the programs is a fantastic idea. I wish I had discovered this method of training in college. It woulda been even nuttier, as Jon and I went to the same university. Great work making the most of this.
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I can’t believe i’m moving into my dorm tomorrow morning. I drove to Maryland in my car while my parents drove in another car. I’m kinda excited, kinda nonchalant, and kinda nervous?
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Excited to try and be the best president in my student org
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Not so excited about classes. I’m expecting them to be a chore but maybe my professors will be enjoyable
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New friends would be nice. I can function with or without new friends. I still have a nice circle of close friends from high school. They are real friends not the fake kind. I also networked with a lot of people involved in my career field this past summer up until now. We ain’t all buddy buddy but I know they have my back and that’s enough for me.
More gym buddies would be nice tho. I can probably make friends at the school gym.
Maybe I’ll join that anime club if I have time lol
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Pretty sure the world would’ve imploded if you two trained together. I honestly want to meet him. Not just to see how massive he is in person, but to thank him. He seems like an awesome and funny guy.
Awesome! That’s one thing I wish I had experienced at your age. I’m sure you’re going to have a blast dude.
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I legit got schoolgirl giddy when I read that he was an alum at my school and was Captain of the rugby team that had tried to recruit me the entire time I was there (it had since become a rugby club, and was in truth a drinking club with a rugby problem). Knowing we had lifted the same weights in the same crappy gym on campus was just a crazy thought.
@tlgains This is an outstanding time in your life to really develop some amazing skills. You’re there to get an education, so don’t consider the classes a chore. This is like training wheels for adulthood. You get to learn how to manage responsibilities and recreation with your own schedule. Make the most of it.
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