I would bump your starting weight up a tad higher than the 70% of 10rm. 4 minutes is a long rest but I’m glad I had it. I can tell already its going to be crazy when I get down to 2 minutes rest. Especially on squat days.
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Yeah I thought that, but my current conventional 1RM is 200kg. So when I follow the instructions and multiple by 0.77 to get esitmated 10RM and then start with 70% I get to just under 110kg, which is what I did 10reps EMOM for 10 min with
It was very hard don’t get me wrong
I think I need to just do less thinking and more doing.
I’ll do it as written
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Find you true 10rm on the deadlift, that could be somewhat higher than 77 percent.
Are deepwater a free program? or do I have to bust out some bucks for it?
@mortdk I bought the book for 10$ on amazon but I’ve heard the info can be found elsewhere but I’m not sure where??
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If you google “free deep water ebook”, you can find Jon’s site where you submit your email for the book.
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Yeah like pwn says, it’s free. I got this probably three or four years ago from a link on Jons Instagram
I actually found out about him by watching pro wrestling on YouTube haha
I got that one, I browsed through it, but didn’t find the program.
Oh well if I’ll be doing the program I’ll just pay the man, or look a little deeper in the book 
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It’s just way further down the book my friend, after his story and the methodology and diet
Thanks man, went back and read it helped that I opened my eyes.
I think it’ll be something I’ll do for the start of next year. I’ve just started a powerbuilding program I really enjoy.
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Hotel workout
10x10
Chest press machine ss face pulls
Then
4x chins to failure
Then
3x curls/extensions to failure
Then
Heaps of abs
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No shit. I started following Jon Anderson on Instagram this morning and he’s chatting with me now. Amazing
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Did the same thing to me this weekend. Prepare to be buttered up and then asked if you’ve thought about personal training.
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Nothing about personal training for me yet, just chatted a bit about Australia and some random shit
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Not a bad marketing strategy if that’s the route he goes down I suppose
To me yes and no. We talked for a while and it was really cool. Then he had “cam” text me. Asked about pricing and it’s very confusing. I think for now I’ll just do my own thing. My inner ego likes to think he sees potential in me and wants to help, the realistic side of me knows he’s running a business and if you tell people you’re fat and probably never gonna have the body you want, he’s likely to not get much business.
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Lol I think that sounds like a superb business model
Hey, i definitely can’t fault a business owner for trying to make money! Personally reaching out does add that bit of personal touch.
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Great little workout today
I say little…I mean short…
Took out the cardio piece as I’m short on time
10 rounds
10x Press (seated shoulder machine)
10x DB high clean pull (normally use a BB)
Rest about 45 seconds
4 rounds
Cable lateral raise
Cable rear delt fly
30 seconds rest
Either the scales at the gym are off (my bet tbh)
Or my body is deciding to grow again from all the volume and protein (I’ve been getting at least one g per lb for the last month) because the scale said
85kg this morning.
I’d have to look back but I think the closest I ever got was around 83.5ish
I think the scale is broken because normally I’d be
Much more watery at this ‘weight’
Definitely broken
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I’m excited to get home and back to my gym so I can properly finish off HIIB 100.
I want to beat all my numbers from last time.
Not going to think about another program untill I finish the last workout, too distracting
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