Training Log: Entry 2359

DEEP WATER ADVANCED WORKOUT 10 (WEEK 3, WORKOUT 2)

PM WORKOUT

Chins
1x25 double overhand
1x19 NG
1x14 DOH

Push press
10xAxle
10x66
10x116
10x136
10x156
10x176
10x186
4x196

Superset w/matching band pull aparts

Axle curls 108
5x10

Notes:3:50 between chins and curls.  Push presses were ok.  Legs were shot from squatting, so not a lot of leg drive.  Been getting in a lot of PM workouts these past few weeks since work has been light and I've been doing half days.  Mrs and  have been sleeping in a bunch.  My nutrition has gone to crap; I've been feeling too sorry for myself with some remaining nausea and living off supplements, and it's starting to show.  I'm a lot more bloated than I've been, which probably just self perpetuates.  Trying to make a concentrated effort to get back to more solid foods.

Woke up at 200.8.

Training Log: Entry 2358

DEEP WATER ADVANCED WORKOUT 9 (WEEK 3, WORKOUT 1)

PM WORKOUT

Axle deadlifts 276
3x10

SSB Squats
5xBar
5x115
5x155
5x205
5x245
5x295
5x335
5x385
5x425
21x275
24x215

https://youtu.be/_sjxrz1UI2s

Notes: 3:50 between sets of the heavy squats, 5 minutes between backoff sets.  Trying to focus on not rounding, but don't care if it does happen: effort s the focus.  This bar is perfect for this sort of workout, because I can just keep gutting reps out no matter how much the form is falling apart.  Definitely where I wanted the effort to be.

Left hamstring has been killing me past 2 days.  Mrs. point out that's the hamstring they harvested for my ACL, so maybe I tweaked it a touch with the power cleans.

No weigh in this morning.  Slept for 11 hours last night.  Got a small cold, and Mrs and I have just been sleeping in all week.   I think I've been paying off a big sleep debt.

Training Log: Entry 2357

DEEP WATER ADVANCED WORKOUT 8 (WEEK 2, WORKOUT 4)

PM WORKOUT

Clean pulls 205
3x10

Power clean
5x95
5x115
5x135
5x158
5x185
5x205
5x215
30x140
41x105

Notes: First off, hell yeah.  3:50 between sets of 5, 4:50 between the back off sets.  I MAY have been able to push one more set of 5, but on the final rep I mistimed something, the bar slipped out of my left hand, crashed on my chest, and tore a small chunk out of the web of my hand.  Put some chalk in the hole for the back off sets, but still got a nice circle of blood on my shiny new bar.

Those backoff sets were finally acceptable to me.  Really felt like I "got" what this was all about.  Kept hitting second and third gears through it and finding more and more in me, only stopping when I finally had nothing left to give.  Total lung breakers.  Form fell apart and I got to rely on pure brute force at the end.

That said, on the topic of form, it's honestly come a long way.  Feeling much more explosive.  Still have a long way to go, but it's progress.

Woke up at 200.2.  Appetite is coming back thankfully. 

Training Log: Entry 2356

DEEP WATER ADVANCED PROGRAM WORKOUT 7 (WEEK 2, WORKOUT 3)

PM WORKOUT

Axle bench press 291
3x7

Close grip axle bench 246
3x10

Swiss bar incline bench 205
1x10
1x9
1x8

Dips
1x28
1x24
1x22

Notes: 3:50 between sets.  Was just amateur hour on the bench press: kept hitting the the j-hooks on the right side.  Figured out I had my bench slid a little too far to one side.   I'm still not quite 100% as it is, so chalked it up and kept going.  Rest of workout was solid.  Zero appetite for most of the day but finally seems to be coming back.

Woke up at 199.8.  Just salvaging at this point.

Training Log: Entry 2355

PM WORKOUT

Pull ups
1x24
1x19
1x17

Notes: Finishing up yesterday's workout.  4:00 between sets.  Got some figure 8 straps for christmas, so tried them out.  Second set worked out the best.  They need a little twist in them to get the most out of them it seems.  Also got a rehband back support which, when combined with my spud deadlift belt, SHOULD make it so that I don't get pinched to hell on the log and will have fewer scars on my stomach.

Woke up at 201.0.  Still recovering from illness.  Ate well today, but not big enough.  Just going to keep a focus on calories for the next few days.

Training Log: Entry 2354

DEEP WATER WORKOUT 6 (WEEK 2, WORKOUT 2)

PM WORKOUT

Axle strict press
10xAxle
10x66
10x83
10x103
10x116
10x136
10x153
10x163
6x166

Axle curls 103
5x10

Notes: Pulled something in my left tricep on the first or second warm up set, so took it easy from there.  I imagine it's from dehydration from yesterday.  I'm really going off memory for the press sets, but I was basically going for super small jumps using my bizarre combination of pound and kilo plates.  Just wanted to slowly work up to a topset of 10.  Wound down the curl weights because form was just getting silly on them.

I owe some chins.  I'll do them tomorrow.  I think I'm going to count the vomiting as my ab work. 

Training Log: Entry 2353

PM WORKOUT

Stone of Steel over bar (20)
Singles EMOM for 10 minutes

Notes: Loaded 25lbs and a bunch of spacers into the stone.  Finished this workout, then promptly came into the house and threw up.  Did it again recently.  Coming out the other end too.  I always seem to come down with something nasty around this time.  On the plus side, once I ride this out, I can eat whatever I want for the holidays.

I've brought the SoS back in, because I think it's going to bring up some lagging back strength.  I've been hammering the prowler because I figured it was going to start snowing too and making that non-viable, but it's almost January and there is still no snow.  I've gotten the most out of it.

Training Log: Entry 2352

DEEP WATER ADVANCED WORKOUT 5 (WEEK 2, WORKOUT 1)

PM WORKOUT

Buffalo bar squats 240
3x10

Texas deadlift bar touch and go deadlifts
5x135
5x225
5x315
5x405
5x455
5x495
5x545
19x355
24x275

Notes: 5 minutes rest between the heaviest set and the 2 dropsets.  I'm definitely deconditioned from heavy work, as 545 felt like a ton, but my ability to grind is solid.  Once I got to 495 it felt like things were way too damn heavy, and the first rep of 545 sucked, but I knocked out 4 more.  Time will tell at the end of the program how I feel about this whole experiment here.  My conditioning is clearly through the roof, as honestly the 19x355 was still a pretty weak effort.  PM workout as a Christmas gift to the self and mrs, but it meant I came in with a gut full of food and I was feeling it on those amraps.  The 275 REALLY sucked because some acid reflux started to show, and everytime I was at the bottom of a rep my esophagus would start to burn.  Hit the floor on rep 21, regathered myself and knocked out 3 more.  That's more of what I want to see.

Late weigh in of 204.0 this morning.  Need to remember to do my ab work in the evenings.  Life's been getting busy and I've been forgetting.

Training Log: Entry 2351

DEEP WATER ADVANCED PROGRAM WORKOUT 4 (WEEK 1, WORKOUT 4)

PM WORKOUT

Axle push press
5xAxle
5x103
5x136
5x156
5x176
5x186
5x206
5x226
5x246
5x251
3x256
21x166
22x126

https://youtu.be/PYYkgSY3T-Y

Notes: Did an equal amount of band pull aparts between sets of push presses.  Took 5 minutes between the heaviest set and the backoff, then 5 minutes before the next backoff.  The first backoff was the intensity I need to bring to the rest of the program.  Racked it, went to walk away, said "f**k it", came back and knocked out 2 more.  Ashamed I didn't do it again for the final set, but I know I got it in me now.

These are the best push presses I've done in a LONG time.  Program really helped me drill in my technique.  I think, absent all the sets prior, I'd have something pretty fierce in me for a topset.  I may go for a single at the end of the program just to see what I can do.

No weigh in this morning.   

Training Log: Entry 2350

DEEP WATER ADVANCED PROGRAM WORKOUT 3 (WEEK 1, WORKOUT 3)

AM WORKOUT

Axle bench press 286
3x10

Close grip axle bench 241
3x10

Dips
1x28
1x24
1x22

1 minute plank/20 sit ups
3 rounds, no rest

Notes: 3:50 rest between sets.  This continues to be a solid approach for benching.  Keep cutting the rests and move as much as I can, then up the rest and start over.  Clearing some big former plateaus here.  I always like to look back and remember the first time I ever maxed my bench was a college freshmen, and I hit a 275 and thought that was pretty cool.  Since that time, I really haven't felt like my bench has gotten much stronger, and then I see me hitting 3x10 with 10lbs more than that and I realize I'm doing ok.

The program cuts out 1 exercise at this point, and I'm thinking it's a good move, because my elbows and shoulders are pissed.  A break might be just what I need, and I may actually end up recovering more and super compensating. 

On that note, woke up at 204.8.  Talking about other milestones, this is the bodyweight I was at in 2011 when I decided I was tired of being fat and dropped 20lbs.  Body comp is a lot better this time around. 

Training Log: Entry 2349

DEEP WATER ADVANCED PROGRAM WORKOUT 2 (WEEK 1, WORKOUT 2)

AM WORKOUT

Barbell rows

10x135
10x205
10x225
10x245
10x265
10x285

Axle curls 108lbs
5x10

Chins (various grips)
50 reps in 5ish minutes

Notes: 3:50 rest between sets.  Supposed to do 3 sets of chins, but ran out of time, so just rest paused through 50 with a bunch of different grips.  Nice to get back to a more traditional back workout.  I'm thinking I may see some growth on this program just from the greater opportunities to recover.

Woke up at 204.2.  Sore in all sorts of weird spots from the SSB.

Training Log: Entry 2348

DEEP WATER ADVANCED PROGRAM WORKOUT 1 (WEEK 1, WORKOUT 1)

AM WORKOUT

Axle deadlift 276
3x10

Titan SSB Squat
5xBar
5x115
5x155
5x205
5x245
5x295
5x325
5x385
5x405
17x266
21x206

Notes: Alternated sets of warm-ups with the deads and squats, and then work sets of deads with warm ups of squats.  2:50 rest between sets on deads and the heavier work up sets of squats.  Once I got to 385, I rested 5 minutes before the set of 405, then 5 minutes between the next 2 sets.  I used the SSB because I felt it would be a better choice for the Deep Water aspect, since it allows for greater form deviation.  Theory proved true, because I was folding over like mad on the final set of the day.  Because of that, I'm curious on if it's the right call, as I'm achieving a different effect compared to if I was just doing squats, but as long as I'm working hard it won't be a loss.

The Titan SSB makes it that I am less prone to folding over, but those are still my instincts and it happens when things get really tough.  I might try the next Deep Water workout with the buffalo bar, but I'm still undecided.  If nothing else, this will help my buggy shoulder.

This was a solid push, but I've got to dig deeper to really make the most of this program.  Definitely going to make this the focus.

Woke up at 203.0.  Carbed up with some fried rice last night.

Training Log: Entry 2347

DEEP WATER INTERMEDIATE BRIDGE WORKOUT 24 (WEEK 6, WORKOUT 4, FINAL WORKOUT)

AM WORKOUT

Axle bench press 286
2x10
1x7

Close grip axle bench 241
1x10
1x9
1x7

Swiss bar incline bench 205
1x10
1x9
1x6

Dips
1x25
2x20

Notes: 1:50 between rounds.  Left shoulder and elbow are really feeling trashed.  Caught myself abusing the left shoulder on the incline bench: I'm relaxing too much at the bottom of the eccentric to sorta springboard the weight back up.  Explains a lot.  Saw a little bit of progress on the benching, and that's all I was focused on.  Made it through the program and starting the advanced tomorrow.  Good place to be.

Woke up at 202.6.  Work was long yesterday and meals didn't happen as well as I woulda liked.

Training Log: Entry 2436

DEEP WATER INTERMEDIATE BRIDGE WORKOUT 23 (WEEK 6, WORKOUT 3)

AM WORKOUT

Power cleans 148
4x13
4x12

NG chins
1x20

Notes: 3:50 between sets.  Alarm didn't go off this morning, but I thankfully got up just 15 minutes after it was supposed to.  Put a small crimp in the workout, but I got the important stuff done.  It's my last clean workout, and really last 100 rep workout of the program.  Cleans got better, but were still pretty awful.  Had to run back to back workouts due to work conflicts.

Woke up at 203.6.

Training Log: Entry 2435

DEEP WATER INTERMEDIATE BRIDGE WORKOUT 22 (WEEK 6, WORKOUT 2)

AM WORKOUT

Axle strict press 146
4x13
4x12

SUPERSET w/

Band pull aparts
4x13
4x12

Axle curls 113
3x10

Notes: 4:50 between sets.  My left shoulder was pissed during warm ups, but seemed to figure it out come workset time.  This was a pretty solid workout, because there's no real cheating with the strict presses, so going from 100 in 10 sets to 100 in 8 was significant.  Time ran low, got some hard sets of curls in and called it.  Only real negative with the intermediate program is I don't gain more time with reduced rests like I did with the beginner program.

Woke up at 203.6.  Managed a 20 minute incline treadmill walk while wearing the weight vest yesterday as well.

Training Log: Entry 2434

DEEP WATER INTERMEDIATE BRIDGE WORKOUT 21 (WEEK 6, WORKOUT 1)

PM WORKOUT

Texas deadlift bar touch and go deadlifts 368lbs
4x13
4x12

Box jumps
5x10

SSB squats 220
2x15

Notes: 4:50 between sets, with time to feel sorry for myself as needed.  Treated myself to sleeping in on a Saturday for the first time in a LONG time, something of a reward for getting through the squats last week.  This workout is still awful in it's own unique way.  With the squats, I can tell you that my legs are dying and my lungs are broken.  With the deads, I'll finish the set and just feel my whole self crushed, but couldn't tell you what specifically is hurting.  Like I wrote before: the squats break your body, the deads break your soul.

Tested out my new TItan SSB.  With the angle of the handles/camber, it's different than my previous one, and I have to fight my instincts to pull it down and round my back.  I CAN do that, but I can also NOT do it, whereas it wasn't really an option before.  I might make use of it for my next training cycle.

No weigh in this morning, but I've been eating well, to the point that I went a little too greasy on my pre-training meal and made a concentrated effort not to vomit from set 4 onward.

Training Log: Entry 2433

DEEP WATER INTERMEDIATE BRIDGE WORKOUT 20 (WEEK 5, WORKOUT 4)

AM WORKOUT

Axle bench press 286
2x10
1x6

Close grip axle bench 241
1x10
1x9
1x7

Swiss bar incline press 205
1x10
1x9
1x7

Dips
1x29
1x27
1x19

1 minute plank/20 sit ups for 3 rounds with no rest.

Notes: 1:50 between sets.  Definitely in the "strap in and hold on" portion of this workout.  Just gotta keep gutting it out until I can increase the rest periods again, and then I'll see the growth, but these are still solid attempts.  Also, with the short rest periods, I'm able to get the ab work done at the end of the workout instead of later in the day.

Left shoulder has been bugging me a touch. Cleans seem to be the primary source of pain with it, but the benching pisses it off some. 

Woke up at 204.4.

Training Log: Entry 2432

DEEP WATER INTERMEDIATE BRIDGE WORKOUT 19 (WEEK 5, WORKOUT 3)

LATE AM WORKOUT

Clean pulls 205
3x10

Power cleans 148
4x13
4x12

Chins (various grips)
1x21 double overhand
1x18 NG
1x13 double underhand

Notes: Got the day off work, so wife and I slept in a little, dropped the kid off, got breakfast and trained.  Was a blessing, because I'm still walking around like a wind-up toy, so this gave me a little bit to loosen up before cleans, which meant no pulled hamstrings.  First time I've managed the whole workout in a while.  Tore a very small callus on my left ring finger, which should heal by deadlift day.

Woke up at 204.0.

Training Log: Entry 2431


DEEP WATER INTERMEDIATE BRIDGE WORKOUT 18 (WEEK 5, WORKOUT 2)

AM WORKOUT

Axle push press 161
4x13
4x12

Axle curls 108
3x10

DB lateral raise stripset
10x30lbs
10x25
10x20

Notes: 3:50 between sets.  Once again, the significant degree of fatigue forces me to learn how to get better at push presses.  Figured out how to extend my ankle and come up on my toes to really get that last little "oomph" out of the press on the final sets.  As a result, probably one of the most solid push press workouts I've ever had.  Time was running low, so had to cut off some of the assistance work.

Woke up at 205.6.  Big jump, but I attribute a good amount of that just due to glycogen and water after carbing up from 11 weeks of lower carb living.  We'll see if any of it sticks around.

Training Log: Entry 2430

PM WORKOUT

Prowler

Notes: Been snowing a little, so traction was impossible.  Loaded the prowler with 100lbs and wore the 45lb vest.  Low handle push 50' immediate turn around and reverse drag, 3 rounds no rest, then strip off 50lbs and repeat twice.  Total ballbuster, especially the day after that squat workout.

No weigh in this morning.

Training Log: Entry 2429

DEEP WATER INTERMEDIATE BRIDGE WORKOUT 17 (WEEK 5, WORKOUT 1)

AM WORKOUT

Buffalo Bar Squats 290
1x16
7x12

Axle deadlifts 136 (double overhand, no straps)
1x20
1x10


Notes: 4:50 between sets on the first 6, 5:50 on the final 2.  That said, that's more the amount of time I waited until I even THOUGHT about doing the next set.  Program says to rest as long as you need, and I took advantage of that.  Spent much time looking at the bar saying "f**k this" and then eventually willing myself into squatting.  In truth, my legs felt fine, but my spirit was breaking pretty hard.

TMI time, but I came into this hurting.  I had about 10 bowel movements yesterday and was bleeding for a good amount of it.  Just had something bad in my system, not sure what.  But I had been ready for this workout for a while now, and felt like nothing could stop it.

This program really is about transformation.  It's very good at at.

Playing Clutch's "Book of Bad Decisions" for the final set, because it seemed incredibly fitting.

After the squats, I had spent enough time in the garage I just wanted out.  Made the deads light and focused on grip on it.  I still owe some reverse hypers: plan to just hit the garage later and do a set of 50 and call it good.

Woke up at 204.6.  Carbed up yesterday with 5 slices of stuffed crust pizza, and it paid off considering how much weight I was losing through the colon.

Training Log: Entry 2428

DEEP WATER INTERMEDIATE BRIDGE WORKOUT 16 (WEEK 4, WORKOUT 4)


AM WORKOUT
Axle bench press 281
2x10
1x9

CG axle bench press 236
2x10
1x9

Swiss bar incline bench 200
3x10

Dips
1x27
2x20

Notes: 2:20 between sets.  This was a fantastic workout.  It's a shame to finally reach a snag on the flat bench, but the other two movements saw some serious progress, and in general I was feeling strong.  Plan for next week is to still increase weight across all movements.  29 out of 30 reps is close enough, and I run the risk of regression keeping the weight the same and trying to eek out the final rep.  As the rest times get shorter, it's a question of holding on until I can increase them again. Left elbow still hit or miss: felt myself straining it a little on the final set of dips.

Woke up at 202.6.  Stomach is upset, don't know why.  Cheat meal tonight will be stuffed crust pizza and maybe a dessert, in prep for the squatpocolypse Saturday morning.  Been thinking more, and I think I'm going to go 16 on the first set and then 7x12.  That seems to be settling better with me psychologically.

Training Log: Entry 2427

DEEP WATER INTERMEDIATE BRIDGE WORKOUT 14 (WEEK 4, WORKOUT 2)

AM WORKOUT

Axle strict press 146
1x12
8x11*

SUPERSET W/

Band pull aparts
9x10

Axle curls 108
3x10
2x8

Notes: 3:50 between sets.  Put an asterisk on it because I had to rack the axle on the 9th rep of the final set, take a few breaths, then finish it.  Biggest x-factor was hitting the bench workout yesterday.  Woke up and the front delts were pretty pissed off.  I think coming into this fresh it woulda been no problem, but it was still a solid challenge.  Really letting the slop creep in on the curls, but it seems to be paying off.  Ran out of time for the lateral raises, might get them in later.

Woke up at 201.8.

Training Log: Entry 2426

DEEP WATER WORKOUT 13* (WEEK 4, WORKOUT 1)

AM WORKOUT

Axle bench press 276
3x10

Close grip axle bench press 236
1x10
1x9
1x7

Incline swiss bar bench 200
1x10
1x9
1x7

Dips
1x25
1x22
1x21

Notes: 2:50 between sets.  Workout rotation still a little jacked up for the holidays, but I got it all in in some way.  This is now 50lbs up on my bench since starting the program, it's getting pretty nuts.


No weigh in this morning.

Training Log: Entry 2425

DEEP WATER INTERMEDIATE BRIDGE WORKOUT 12* (WEEK 3, WORKOUT 4)

LUNCHTIME WORKOUT

Texas Deadlift Bar touch and go deadlifts 368
1x12
8x11

Box jumps
5x10

Buffalo bar squats 225
1x20
1x10

Notes: 3:45 between sets.  Put an asterisk up because this was supposed to be the bench workout, but a slight audible called today.  Wife has company in town and schedule is getting a little adjusted, and I found myself with a large window of freetime so I decided to take it.  Kept the rest consistent between rounds: no struggling at the end.  I imagine a lunch time workout the day after Thanksgiving was a big part of it.  I've had zero high carb meals since starting the beginner program, so a day of moderate carbs with some dessert felt like rocket fuel.

I must admit I am a coward when it comes to box jumps.  Set up the plyo box again and found my mind's internal govenor preventend me from landing.  Just didn't have the confidence in it.  I have a plan though: I'm going to start from the horse stall mat next time to reduce the height slightly, and use a ROM progression approach to work up to the real height.  Focused on going for max height today with the jumps I did.

Squats looked awful, even for me. Feet were all jacked up.

Woke up at 201.0.  Need to focus on getting in more calories, as I'm soon approaching the hardest workout of the program.

Training Log: Entry 2424

PM WORKOUT

Prowler

Notes: Just going to describe this.  Wore my 45lb vest.  Low handle push 50'/reverse drag 50' twice w/150lbs loaded and zero rest, strip 50lbs off, repeat for 2 rounds, strip 50lbs off, 1 more round.  Pointing my toes forward really seemed to pay off.

Woke up at 201.6.

Training Log: Entry 2423

DEEP WATER WORKOUT  11 (WEEK 3, WORKOUT 3)

LUNCHTIME WORKOUT

Power cleans 148lbs
1x12
8x11

Chins
1x18

Notes: 3:50 between sets. First few sets of cleans were rough, but after that I found my groove.  I have "double extension" rather than triple, in that it's either my ankles and hips, hips and traps, or ankles and traps that extend, but never all 3 at the same time.  Still some manner of progress.  I owe 2 sets of clean pulls, but those are just going to be a wash.

Went for the AM workout today.  Made it through 2 sets of chins (22 and 21 reps respectively), 1 set of clean pulls and 1 set of cleans before work called me in early.  At least I wasn't halfway through the workout, as then I woulda been pissed.  I'll get it done at lunch.

That said, I think I'm going to need to move the clean pulls to the end of the workout on the weeks I do squats.  My hamstrings were feeling fine this morning, and then after 1 set of pulls they tightened right up again.  Same thing happened last time.  Puts me in a bad place for cleans.

Woke up at 200.8.  Had some bad GI issues.  Think a batch of pork ribs I made was ultimately a failure.

Training Log: Entry 2422

DEEP WATER INTERMEDIATE BRIDGE WORKOUT 10 (WEEK 3, WORKOUT 2)

Axle push press 161
1x12
8x11

superset w/

Band pull aparts
1x12
8x11

DB lateral raise
10x35
2x10x30

Axle curls
1x50

Notes: 3:50 between sets.  Probably my best day of push presses.  Legs were absolutely shot from the squats, could barely bend them at the start, which meant I got a lot of my hips into it.  No re-racks.  Right elbow is still a little tender from my time with the tire iron yesterday, so I cut the weight off the curls and just did some reps to get blood flowing.

Woke up at 203.4.  Been a long time since I was this heavy.

Training Log: Entry 2421

Incline treadmill walking w/45lb weightvest

20 minutes
Incline 3

Notes: Started at 3.1 mph, and went up .1 every 5 minutes.  Just wanted to get in something active.  Helped my wife put on her snow tires this afternoon, and I was just feeling fried after that, so something a little low intensity sounded right.

No weigh in this morning.

Training Log: Entry 2420

DEEP WATER INTERMEDIATE BRIDGE WORKOUT 9 (WEEK 3, WORKOUT 1)

AM WORKOUT

Buffalo bar squat 290lbs
1x12
8x11

Axle deadlift 256
3x10

SUPERSET w/

Reverse hyper 290
5x10

Notes: 3:50 between sets for the first 7 sets of squats.  For sets 8 and 9, it was resting until recovered.  I totally didn't want to do this workout.  I spent 3 hours yesterday driving through a blizzard and missed a bunch of meals, came in dehydrated, just not feeling it.  Only thing that got me through was knowing that today marks 3 years since my ACL reconstruction and I felt like I had something to prove.  I ended up failing on the final rep of the final set, but I felt like unloading the bar, re-racking it, reloading it and hitting the final squat was just as much a test of my abilities. 

Words really can't described how much this workotu sucks.

Woke up at 200.8.

Training Log: Entry 2419

DEEP WATER INTERMEIDATE BRIDGE WORKOUT 8 (WEEK 2, WORKOUT 4)

AM WORKOUT

Axle bench press 271
3x10

Axle close grip bench 231
3x10

Swiss bar incline press 200
2x10
1x8

Dips
1x31
1x26
1x22

Notes: 3:20 between sets. It’s pretty amazing how well my bench has responded to this program, as it’s very much NOT the “Deep Water” part of Deep Water. I’m up 45lbs on the bench with no real sign of slowing down. I’m definitely stealing this when time comes to break from the program.

Woke up at 201.6.

Training Log: Entry 2418

DEEP WATER WORKOUT 7 (WEEK 2, WORKOUT 3)

AM WORKOUT

Clean pulls 205
3x10

Power cleans 148
10x10

Chins
1x21 double overhand
1x20 NG

Notes: 2:50 between sets.  Opened up a cut on my knee on the 6th set

Was more annoying than anything else, but it's funny how, because of years of deadlifts, log and stones, I have no hair on my shins, and therefore the blood just flowed straight into the knee sleeve.
Cleans were MUCH better this week compared to last.  Helps that my hamstrings didn't lock up.  Focused on getting my heels off the floor and just trying to be explosive in general.  Added a little weight and shaved a minute off the rest times compared to last week.
I owe 1 more set of chins.  Will get it done on my lunch break.

Woke up at 202.6.  Been a long time since I was this heavy.

Training Log: Entry 2417


DEEP WATER WORKOUT 6 (WEEK 2, WORKOUT 2)

PM WORKOUT

Axle strict press 146lbs
10x10

superset w/

Band pull aparts
10x10


Axle curls 103
5x10

DB laterals 35
3x10

Notes: 3:45 between sets.  This was an awesome workout.  Had the day off work, had a big lunch beforehand, and really got to let out the throttle and see what I could do.  Actually upped the weight on the axle presses more than I should have based on percentages, but I went with 5/3/1 rules in that, it had been 6 weeks so I upped the max by 10lbs.  Seems to have worked out.  The curls are just plain awesome, and far more "full body", which is fine for me.  My forearms were screaming.  DB laterals just had me feeling strong.  I'm definitely slinging weight these days vs focusing on the pump, but it seems like the right move at the right time.  I'm feeling ridiculously strong, and I imagine the weight gain is a big part of that.

On that note, I weighed in at 202lbs this morning.  Significant in 2 regards.  That's 10lbs up from the start, and this is also typically where I read the "Holy crap" moment physique wise, and not in a good way.  Usually 202lbs is when I realize I've gotten too fat and need to start slimming down.  Right now, I'm certainly fatter than when I started, but still not approaching "fat" for me.  I'm seeing the telltale signs that I am creeping up in weight, but that typically happens more towards the mid to late 190s.  Means to me I still have a little room to ride this out, so I'm gonna do it and see what happens.   

---

In memory of Stan Lee, a scan from the Punisher Back to School Special #2 story "No Pain", wherein Frank ALSO overhead pressed for 100 reps before kicking the crap out of someone

Marvel comics were, and still are, a big part of my life.  It's a significant blow, but not unexpected.  Stan was 95, that's a helluva run.

Training Log: Entry 2416

DEEP WATER INTERMEDIATE BRIDGE WORKOUT 5 (WEEK 2, WORKOUT 1)

AM WORKOUT

Texas Deadlift Bar touch and go deadlifts 368
10x10

Box jumps
5x10

Buffalo bar squats 210
2x15

Notes: 3:45 between sets.  As usual, sets 9 and 10 are where things got interesting.  Doubled rest times between sets 9 and 10, still failed on the 10th rep of the 10th set.  I am apparently in the middle of a 90s action movie, because the phrase "I ain't going down like that" came out of my mouth before I set up to finish the 100th rep.

These were the first box jumps I had done since like 2005.  I DO have a plyo box (that is actually my wife's), but it honestly seemed a bridge too far, so I jumped on all of my rubber patio tiles stacked on top of themselves.  Gained confidence as I went.  I'll give the box a try next time.

Technically supposed to be 3x10 for squats, but I had been in the gym forever at that point, and just wanted to get out.

No weigh in this morning.

Training Log: Entry 2415

DEEP WATER INTERMEDIATE BRIDGE WORKOUT 4 (WEEK 1, WORKOUT 4)

AM WORKOUT

Axle bench press 265
3x10

Close grip axle bench press 225
3x10

Swiss bar incline bench 195
3x10

Dips
1x31
1x25
1x23

Notes: 3:50 between sets.  With the extra rest time, I passed the previous plateaus I had.  Think this might be a viable general construct for progression.  Push the weight while reducing the rest time until the weight no longer moves, hold it there, then increase the rest and keep pushing the weights.  Might be onto something.  In either case, the bench keeps moving.  I set my all time highest bench in a meet while following DoggCrapp, and could never recapture that magic, which makes me wonder if I just need to train chest like a bodybuilder to see my best growth.

Woke up at 201.0.  I'm getting fluffier, but still looking the best I ever had at this bodyweight.  Normally this is when the lovehandles really start to spill over, but they're staying pretty tight to my midsection.  I'm more just becoming thicker around the middle in general, which seems better.

Training Log: Entry 2414

DEEP WATER INTERMEDIATE BRIDGE WORKOUT 3 (WEEK 1, WORKOUT 3)

AM WORKOUT

Power cleans 140lbs
10x10

NG chins
1x22

Notes: 3:50 between sets.  This was a ROUGH workout.  Yesterday, I somehow pulled something on the left side of my groin.  I have a few operating theories.  My legs are still sore from the squats on Sat, and it's possible I bizarrely compensated in an attempt to move around the soreness and pulled a muscle.  In addition, it snowed yesterday, and it's possible I slipped slightly on the ice and strained something.  Whatever the reason, it was there.  However, what really made it tough as that, when I set up to do some clean pulls at the start of the workout, both hamstrings cramped up and refused to unlock. 

I called an audible, ditched the clean pulls and jumped straight into the cleans.  I knew the weight was light enough that I could just muscle my way through the workout.  I basically had to use the barbell to pull myself down into the clean position for the first rep, which was in turn like a deadlift and jump shrug.  Once I got through the first rep, I had an eccentric phase I could use to get back into a better position, and from there the rest of the set was manageable.

These were ugly, brutal cleans, but I got through it.  Glad I got the echo bar, because my hands and shins woulda been chewed to hell on the power bar.

I still owe 2 more sets of chins.  I'll get those done today.  I also owe 3 sets of clean pulls, but I think I'm willing to call that a wash for now.

Woke up at 201.4.  I've been throttling back on the force feeding and just letting things happen.  It seems I'm pretty primed for growth right now.

Training Log: Entry 2413

DEEP WATER INTERMEDIATE BRIDGE WORKOUT 2 (WEEK 1, WORKOUT 2)

AM WORKOUT

Axle Push Press 161
10x10
superset w/


Band pull aparts
10x10


Axle cleans 88lbs
3x10

Superset in a circuit w/

DB lateral raise
10x25lbs
10x20
10x15 

Notes: 3:50 between sets.  Weight was just about perfect.  Had to re-rack after the 99th rep because my lungs ran out of air.  Closing the gap on this will be a solid challenge over the course of the program.  Time ran low, so I cut 2 sets out of the curls and just ran a circuit.

Woke up at 200.2.

Training Log: Entry 2412

PM WORKOUT

Prowler

Notes: Wore the 45lb vest, pushed on the low handles loaded w/140lbs 50', backwards dragged to start, repeat no rest, strip 50lbs and repeat.  Street was rough, I snagged on everything, it was a struggle.  Good for my soul.

Woke up at 199.6. 

Training Log: Entry 2411

DEEP WATER INTERMEDIATE BRIDGE WORKOUT 1 (WEEK 1, WORKOUT 1)

AM WORKOUT

Buffalo Bar Squat 290
10x10

Axle deadlift 256
3x10

SUPERSET w/

Reverse hyper 270
5x10


Notes: 3:50 between sets.  In full disclosure, I failed the 10th rep of the 9th set, but I went by viking rules in that, since I failed it on the concentric rather than just racking and quitting I gave it to myself.  As a consequence though, one the buffalo bar crashed onto the pins, I immediately fell backwards into a state of torpor while quietly contemplating which seat I would take at the table in Valhalla.  As the Valkyries began to descend upon me to carry me home, it dawned on me that I still had one more set.  I have no idea how much time passed between when I hit the floor and when I got back up to strip the plates, re-rack the bar, reload the plates and then hit the final set, but I imagine it was more than 4 minutes.

Superset the deads and reverse hypers for now.  I'm fairly certain I bent one of my 105lb dumbbells I was using to anchor the reverse hyper for heavier loads, so I'll need to come up with a new solution for heavier loads.

Woke up at 199.6.  Had my weekly cheat meal yesterday, which these days is really more just eating out, as I'm still keeping the carbs super low.

Training Log: Entry 2410

DEEP WATER WORKOUT 24 (WEEK 6, WORKOUT 4, FINAL WORKOUT OF BEGINNER PROGRAM)

AM WORKOUT

Axle Bench Press 261
3x10

Close grip axle bench press 226
1x10
2x8

Swiss bar incline bench 190
1x10
1x9
1x7

Dips
1x25
2x20

Push ups
3x20

Notes: 1:50 between sets.  As long as SOMETHING improves on this workout, I'm good with it.  My bench has increased 35lbs since the start, so I'd say that's a victory.  CG and swiss are still rough after that, but it all seems to be paying off.

Woke up at 199.6 this morning.  I've been bad about getting in veggies this week. Focus has just been on meat.  I think the intermediate program should do a good job of re-kicking my ass and getting the fork back to my mouth.

Training Log: Entry 2409

DEEP WATER WORKOUT 23 (WEEK 6, WORKOUT 3)

Axle strict press 136
10x10

Superset w/

Band pull apart
10x10

Axle curls 98lbs
5x10

DB lateral raise
10x35lbs
2x10x30

Notes: 1:50 between sets.  Had to rack the bar between rep 9 and 10 on th last set, just because my lungs were getting crushed.  A solid grind from sets 6 and on.  This is the least satisfying 10x10 day on the program, as strict pressing is just not as full body as push pressing, but I still think it does some good.  The curls definitely got more full body as sets went on, but I think some cheating on them will do me good.

Woke up at 200.0.  I've been throttling back on the diet now, as I seem to be in a good place weight gain wise.  Eliminated the 2 tablespoons of honey in the morning.

Training Log: Entry 2408

DEEP WATER WORKOUT 22 (WEEK 6, WORKOUT 2)

AM WORKOUT

Chins
1x21 double overhand
1x12 NG
1x11 chins
1x10 NG

Shrugs 425
4x10

Clean pulls 205
3x10

Reverse hyper 270
3x20

1 minute plank/20 sit ups circuit
3 rounds, no rest

Notes: With the 1:50 rest times, I'm able to get the ab work in at the end of the workout, rather than on a separate one.  I managed last week too, just forgot to log it.  I took the weight down on the clean pulls to focus on technique.  I set a 1rm in the clean yesterday of 240lbs for the next bit of the programming, took video, and it's clear I still have no idea what I'm doing.  It won't stop me from running the program, and the weight will be light enough that I should be able to fix some issues, but still I'm seeing the value in being fast rather than moving the heaviest weight possible. 

Woke up at 200.4.  Celebrated a birthday yesterday. Went off diet a little with some onion rings with my meal and a slice of pumpkin cheesecake.  Feeling a little bloat.

Training Log: Entry 2407

DEEP WATER WORKOUT 21 (WEEK 6, WORKOUT 1)

AM WORKOUT

Texas deadlift bar touch and go deadlifts 345lbs
10x10

Buffalo bar squats 225
3x10

Walking DB lunges 20lbs
3x10

Notes: 1:50 between sets.  Between set 9 and 10, gave myself 4 minutes, just to ensure success.  Very first set was absolute garbage form, and last time I did this I woke up in the middle of the night with a lot of back pain, so I focused on making sure I had better positioning for the rest of it.  On the 7th rep of the last set, I felt a slight tweak in my right pec and it kept happening for the rest of the set, but it seems to have gone away. 

Still not taking deads as serious as squats on the program, and that's going to bite me one day.

Woke up at 199.6.  Work has been high stress these past 2 weeks and will continue for about 1-2 more weeks, so I'm doing my best to try to keep my nutrition solid.  Hydration has been poor the past 2 days, and I've been trying to compensate with some zero carb sports drinks.

Training Log: Entry 2406

DEEP WATER WORKOUT 20 (WEEK 5, WORKOUT 4)

AM WORKOUT

Axle bench press 256
3x10

Axle close grip bench 226
2x9
1x8

Swiss bar incline bench 190
1x10
2x9

Dips
1x23
1x19
1x20

Push ups
1x17
1x21
1x20

Notes: 1:50 between sets. Going to keep the weight the same for those parts that I didn’t get all the way through. Still pleased with how this training day is going.

Woke up at 198.4

Training Log: Entry 2405

DEEP WATER WORKOUT 19 (WEEK 5, WORKOUT 3)

AM WORKOUT

Axle Push Press 151
10x10

Axle curls
3x10x98lbs
2x10x93lbs

DB lateral raise 30
3x10

Notes: 1:50 between sets on push press.  My legs are still screaming from squats, so had to really focus on what I was doing.  To this program's credit, my push press has gotten a lot better.  "Leg drive" really sells it short: it's about getting the whole body into it.  Specifically, I learned I was leaking a lot of strength by only pushing with my legs and keeping my hips back.  I've started snapping my whole body into a straight line and it's been a night and day difference.

The curls are becoming effective.  I'm allowing myself some body English and really pushing the weight on it, and I seem to be responding well.

Woke up at 199.8

Training Log: Entry 2404

DEEP WATER WORKOUT 18 (WEEK 5, WORKOUT 2)

AM WORKOUT

Chins
1x21 double overhand
1x12 NG
1x9 double underhand
1x9 NG

Shrugs 405
4x10

Clean pulls 235
3x10

Reverse hyper 270
2x20
1x15

Airdyne
5 minutes

Notes: 1:55 between sets.  Chins are getting worse with the lower rest time and weight gain, but that's to be expected.  First set of shrugs was gnarly, but after that I found my grove.  Clean pulls would be good until about rep 7 or so, which is a victory for me.  Starting to hit my stride on those.  Took the weight down and upped the reps on the hyper, and threw in the airdyne to try to get the soreness out of my legs.

Woke up at 199.4.

Training Log: Entry 2403

PM WORKOUT

Prolwer

Airdyne for 5 minutes

Notes: For the prowler, I wore my 45lb vest and loaded 140lbs on the prowler.  Pushed on the low handles for 50', then immediately backwards dragged the prowler back to start, then immediately started over, for total of 4 rounds (or 400').  Then hopped on the airdyne for 5 minutes.  I'm breaking my own protocol here, but I'm trying to get ahead of the soreness this week.  Last time, I limped until Friday, and I can only assume it'll be even worse this time.  Might make the Airdyne a regular feature this week, if I can manage.

Woke up at 198.8.  Been eating my face off, but hard to get in front of the program.  Getting more meat and eggs to finish out these 2 weeks.

Training Log: Entry 2402

DEEP WATER WORKOUT 16 (WEEK 5, WORKOUT 1)

PM WORKOUT

Buffalo Bar Squats 270
10x10

Axle touch and go deadlifts 256
3x10

Bodyweight lunges
3x10

Notes: 1:55 between sets for the first 7 sets, 2:00 for the next 2 with time spent feeling sorry for myself at the bar, and 4:00 for the final set.  Still marked progress compared to where I started, and I've come through on the other end something different...keeping in mind this is ONLY the beginner program.  This is like Building the Monolith on bathsalts.  I legit had an out of body experience on set 9, where I kept telling myself to get under the bar and I noticed that my body wasn't actually doing it.  I had to actually will myself to set up under the bar.  It was surreal to say the least.  Once it was all done, I spent 10 minute laying down on the floor and then another 10 minutes very slowly setting up the deadlifts, which goes to show that, no matter what, the program will get it's 40 minutes of rest out of you.

Ate a moderate sized lunch beforehand, and in turn spent much of the workout trying to keep it in.  The book says to not eat before training, and it's for a good reason.  Had a very decent exertion headache after the 10th set of squats as well, and by the time lunges rolled around, I just had to gut it out.

No weigh in this morning, due to work  shenanigans, but been doing my best to eat big.

Training Log: Entry 2401

DEEP WATER WORKOUT 16 (WEEK 4, WORKOUT 4)

AM WORKOUT

Axle bench press 251
3x10

Close grip axle bench press 221
3x10

Swiss bar incline bench 185
3x10

Dips
1x23
1x18
1x19

Push ups
2x20
1x21

Notes: 2:20 between sets.  This workout keeps getting tougher and tougher, which is good.  Weights really seem to be dialed in, and I'm getting a pretty decent pump when it's over, especially as the rest periods get shorter. 

Played another game of flag football yesterday.  Only stood on o-line and blocked.  Still happy I didn't blow anything out.

Woke up at 197.6.  I'm struggling eating enough for the demands of the training.  Going to have to start getting creative.

Training Log: Entry 2400

DEEP WATER WORKOUT 15 (WEEK 4, WORKOUT 3)

AM WORKOUT

Axle strict press 135
10x10

Superset w/

Band pull aparts
10x10

Axle curls 88lbs
5x10

DB lateral raises 25lbs
2x10
1x20

Notes: 2:50 between sets.  Last rep of last set on the presses was the only real struggle.  I'll see how next time goes, and if it's the same, I may adjust the training max on this one to be a little higher.  Curls are really feeling effective.  First time in a while I've really felt like I've trained my biceps decent.  Trying to find the balance on weight in the lateral raises.  Too heavy is ineffective, too light the same.

Woke up at 198.6. 

Training Log: Entry 2399

DEEP WATER WORKOUT 14 (WEEK 4, WORKOUT 2)

AM WORKOUT

Chins (various grips)
1x20 overhand
1x14 NG
1x10 chins
1x11 NG

Bent over rows 225
4x10

Clean pulls 225
3x10

Reverse hyper 380
3x10

Notes: Set the time to 2:20 between sets.  For the first set of chins, I focused more on lat contraction vs full ROM and they were honestly much harder.  Chin was tapping the bar, but lats were burning.  For the NG chins, I went with a more ROM based approach.  I might just keep playing around set to set.  The BORs are getting stronger.  I'm considering them less a lat/back builder and more a clean builder.  Goal is to maintain posture and focus on back contraction.  ROM is pretty low on them because of torso angle, but effect is maintained.  Clean pulls are getting better.  Still going with my "think less" approach, now I'm just trying to jump with the barbell in my hands.  I may treat myself to a new bar soon, as the Texas Power Bar is tearing me up, and when I move onto 10x10 I know it's going to be a bad scene.  Workout as fast with the shorter rest times, and the clean pulls were pretty fatiguing.

Woke up at 197.2.  Going to keep pushing forward with the food.

Training Log: Entry 2398

PM WORKOUT

Notes: Just going to explain this workout.  Loaded the prowler with 90lbs and wore a 45lb weight vest.  Push the prowler low handles 50', then immediately reverse sled drag it back to start before starting the whole thing over again.  Zero rest.  Did it 6 times.  Zero focus on footspeed: just plodding along and getting from A to B.  I think the weighted vest makes me stop less on the low handles, since now I have more bodyweight to move the prowler, but it forces me to have to keep my core position tight or risk a power loss.  In general, it was different enough that I appreciated it.

No weigh in this morning, but ramping up the calories.

Training Log: Entry 2397

DEEP WATER WORKOUT 13 (WEEK 4, WORKOUT 1)

AM WORKOUT

Texas Deadlift bar touch and go deadlifts 345
10x10

Buffalo Bar squat 240
3x10

DB walking lunges w/15lbs
3x10

Notes: 2:40 on the clock for sub 3 minute rests.  I was taking deadlifts for granted, and today I found out I was wrong.  Yeah, these still suck less than squats, but they also still suck in general.  Laid down after set 7.  Kept to the rest times though: no super long rest between set 9 and 10 like I've been doing with squats.  My technique feels like garbage on these for the first rep, but it might be that it's just not heavy enough to require a solid position.  Squats were just about a perfect as far as weight selection goes.  Lunges coulda gone heavier.  Gotta remember I'll have more room in me on non-squat days.

Woke up at 198.2.  Need to start pushing the nutrition coming into the home stretch.  I think it's within me, but I gotta eat to support it.

Was telling the Mrs a bit about the program, because she wanted to know why this week was fine compared to last.  When I explained how it alternated between squats and deads and it was the rest times that get reduced so said "Oh wow, that sounds awful".  I'm glad she gets it, haha.

Training Log: Entry 2396

DEEP WATER WORKOUT 12 (WEEK 3, WORKOUT 4)

PM WORKOUT

Axle Bench Press 246
3x10

Close Grip Axle bench 215
3x10

Swiss bar incline bench 180
3x10

Dips
1x27
1x21
1x18

Push ups
2x18
1x20

Notes: 2:45 on the watch for sub 3 between sets.  First one of these chest workouts where I really felt like I was pushing myself.  Weight is dialed in right where I need it, and rest times kept me pumped.

Woke up at 198.6.

Training Log: Entry 2395

DEEP WATER WORKOUT 11 (WEEK 3, WORKOUT 3)

AM WORKOUT

Axle push press 151
10x10

superset w/

Band pull aparts
10x10

Axle curls 83lbs
5x10

supserset w/

DB lateral raises
10x30lbs
2x10x25

Notes: 2:45 rest between sets for sub 3 minute rest periods.  As much as I hate push pressing, this has been good for it.  I'm relearning some tricks.  Found a lot of value in getting my hips forward at the end of the press to maximize drive vs just pushing with the legs.  Focused on letting the eccentric crash so I wasn't wasting energy on it.  No re-racks this workout, and only whiffed on the final rep.  Went with 2 minute rests on the curls and raises, again for the sake of time.  My biceps seem to be responding pretty well.  It's been good to actually spend time chasing heavier weight on this, despite the fact it's still light.  Axle feels pretty comfortable.

Woke up at 198.8.  Weight gain has been good so far.  Definitely the best body comp I've had at this bodyweight in a while.  Starting to see some lower back fat coming in, which is usually the first place I'll observe fat gain, but typically by this point the love handles are back and all I can see are my top 2 abs.  Just going to keep chasing this.  Still sticking with foods from the diet and no real cheating to speak of. 

Training Log: Entry 2394

DEEP WATER WORKOUT 10 (WEEK 3, WORKOUT 2)

PM WORKOUT

Chins (various grips)
1x23 overhand
1x14 NG
1x10 chins
1x12 NG

Bent over rows 218lbs
4x10

Clean pulls 218
3x10

Reverse hyper 360
3x10

Notes: 2:50 on the alarm for sub 3 between sets.  Really drove focus on the rows to contract the back, and then went opposite on the clean pulls, quit trying to be so technical and just focused on being explosive.  That seemed to do the trick.  This was a solid back workout.  Came out pumped and sweating.  Starting to really dig into the tough spots here

Woke up at 197.6.  Had the day off from work, so treated myself to sleeping in and a PM workout.  Had a nice lunch out too.

Training Log: Entry 2393

PM WORKOUT

Stone of Steel over bar (20) loaded w/50lbs
15 reps in 8:28

Notes: I KNOW I've done this workout before, but for the life of me I can't find it anywhere on my log to compare previous times.  Pretty sure it was around 9:15, so I will go with that.  Pinched the hell out of my chest on rep 5, which made this awesome.  Still a solid ballbuster.

Woke up at 198.0.

Training Log: Entry 2392


DEEP WATER WORKOUT 9 (WEEK 3, DAY 1)

AM WORKOUT

Buffalo Bar Squats 270
10x10

Axle touch and go deadlifts 236
3x10

Superset with

Walking lunges  w/10lbs per hand
3x10

Notes:

https://youtu.be/ybez4dSe0zU

> I wake up/on the floor/start it up again/like it matters anymore
> I don't know/if it does/is this really all/that there ever was?

That sums up the last 4 sets of the squats. Set the alarm to 2:90 between sets for sub 3 rests. Laid on the floor post set 6 on. Between sets 9 and 10 it was much longer, but otherwise full program compliance. Getting up off the floor was one of the hardest parts. Left knee was feeling like trash today: leaned a lot to the right.

Finally loaded up on the lunges. I have definitely needed to do unilateral work. It is like my left knee is waking up again.


Woke up at 196.6.  Stomach bug going around in the family: got a touch of it. Cheat meal was Hawai'in BBQ yesterday put on by a co-worker.  Lots of meat, no carbs. Going to give this a run for as long as I can.

Training Log: Entry 2391

DEEP WATER WORKOUTS 8 (WEEK 2, WORKOUT 4)

AM WORKOUT

Axle bench press 231
3x10

Axle close grip bench press 206
3x10

Swiss bar incline bench press 175
3x10

Dips
1x26
1x21
1x19

Push ups
1x15
1x16
1x21

Notes: 3:20 between sets for effectively 3:30 between exercises including set-up. Weights are much closer to where I need them to be.  Going to make slow increases while reducing the time from here out.  On push ups, cut rest times shorter, just because I was running low on time.  Incline with the swiss continues to feel great.  Pretty much the only time I can tolerate either part of that movement.

Woke up at 197.8.  Both feet have developed planter's warts for some reason.  One is on my right heel, so I'm going to wait until after my squat day tomorrow to start treating it.  Damndest thing. 

Training Log: Entry 2390

DEEP WATER WORKOUT 7 (WEEK 2, WORKOUT 3)

AM WORKOUT

Axle strict press 136
10x10

superset w/

Band pull aparts
10x10

Axle curls 73lbs
5x10

superset in a circuit (no rest) w/

DB lateral raises
10x30lbs
10x25
10x20

Notes: This day went much better than I anticipated.  Only really struggled on the last 2 sets, with a need to rack and take a few breaths on rep 8 of the final set before knocking out the rest.  Brought back in the pull aparts because I think I can manage the volume on them in this program without issue, and they tend to make my shoulders feel better between sets of pressing.  Set the alarm for 3:45 between sets to keep it at sub 4 minutes by the time I was set up to press.  With short time after that, hammered out the curls and raises as fast as I could.

Woke up at 197.8.  Weight gain continues pretty easily.  No huge dietary changes.

Training Log: Entry 2389

AM WORKOUT

DEEP WATER WORKOUT 6 (WEEK 2, WORKOUT 2)

Chins (various grips)
1x21
1x12
1x10
1x11

BB rows 218
4x10

Clean pulls 218
3x10

Reverse hyper 340
3x10

Notes: Set the timer to 3:20 between sets.  For the chins, did the first set traditional pull up (overhand grip), then NG, then chin, then NG again.  Wanted to get in some variety.  Didn't realize how much the deads hammered my back until I went for the rows.  Took around set 3 before I finally got in a good way with them.  Clean pulls took a while to re-remember as well, but once I did I felt better about them.  I'm getting better at this approach, but it's still a little different for me.

Woke up at 195.8. 

Training Log: Entry 2388

PM WORKOUT

Prowler w/90lbs loaded

2x50' low handle/50' high handle (no rest)

Backwards drag to the end of the block, high handle forward push back

Notes: Road just wasn't playing nice on the low handle pushes, and I wanted something to really dig in deep on, so went with my "drag it all the way down, push it all the way back" approach.  Set the goal of no stopping on the backwards drag, and then pushed it halfway back before taking a quick breather on the way back to the house.  First snow of the year today, so I'll see what I come up with for the future.

No weigh in this morning.

Training Log: Entry 2387

DEEP WATER WORKOUT 5 (WEEK 2, WORKOUT 1)

AM WORKOUT

Texas deadlift bar touch and go deadlifts 345
10x10

Buffalo bar squat 230 superset w/walking lunges
3x10/10

Notes: Set the timer to 3:35 between sets of deads to ensure that, by the time set up was done, I was still under 4 minutes of rest.  This was just about the right weight, maybe just slightly under what was needed, but sets 8-10 definitely sucked.  Decided to stick with buffalo bar squats rather than SSB before the former tend to beat my legs up while the latter hammers my upper back, and I wanna keep my legs conditioned for the 10x10 squats next week.  Still owe the ab work.  I wanna document that I AM doing it, just usually not within the workout due to time constraints.  I tend to find a time later in the day to get it knocked out.

Woke up at 195.0.  Going a different angle with cheat meals and focusing on larger portions rather than carbing up. Did 3 entrée at Panda Express, double teriyaki chicken and Beijing beef, with steamed veggies instead of rice.  Been liberally applying PB2 powder in protein shakes and mixed with cottage cheese as well as a source of supplemental protein.  Really trying to embrace the nutrition side of the program.

Training Log: Entry 2386

DEEP WATER WORKOUT 4 (END OF TRAINING WEEK 1)

PM WORKOUT

Axle bench press 226
2x10
1x11

Axle close grip bench 186
2x10
1x17

Swiss bar incline bench 175
3x10

Dips
1x21
1x15
1x18

Push ups
1x21
1x20
1x21

3 rounds of 1 minute plank/20 sit ups (no rest)

Notes: Figuring out the weights here.  Bench is just about dialed in right, close grip is too light, incline might be slightly too heavy.  Went max reps on final set to make the most of each set up. 

Used my Ironmind bench for the first time to actually bench, and used it for the close grip as well.  Allowed me to have a separate station set up for incline, to keep rest times lower between workouts.  The Ironmind bench lives up to the rest of the company: no frills, little padding solid as a rock.  Felt stable to drive off of, but a little lower than I'm used to.  Also, incline is awful, swiss bar is awful and, for some reason, when you combine them it feels great.  Much better on my shoulders. 

I need to focus on output next training session.  This was more of a feeler. 

No weigh in this morning.

Training Log: Entry 2385

DEEP WATER DAY 3

AM WORKOUT

Axle push press 151lbs
10x10

Axle curl 66lbs superset w/ DB lateral raises (non-stop circuit)
10/10x25lbs
10/10x20lbs
10/10x15lbs
2x10

Notes: 4 mins rest between sets on the push presses, then had to make up time on the curls and raises.  Still a good training effect.  I'm wasting too much energy controlling the eccentic on the push presses, and that's really only something I can get away with since the weight is light.  Have to train away from that.  My triceps were absolutely fried at the end, which shows me where my weaknesses are.  Controlling the eccentric played in that too.  I'm still awful/inconsitent with push presses, because I'd get to like rep 8 on one of the later sets and knock out a rep that flew from chest to lockout with no press in between, whereas earlier reps would be grinders.  My hope is that putting me under fatigue will force me to find technique. 

Did have to rack the axle and take a breather to finish out some of the later sets, but to a significant degree.  Biggest issue was maintaining rack position for so long.

Still owe the ab work for today; plan to knock that out soon.

Woke up at 195.2.  Been putting away food like it's my job.

Training Log: Entry 2384

DEEP WATER DAY 2

AM WORKOUT

NG chins
1x21
2x12
1x10

Bent over rows 205
4x10

Clean pulls 205
3x10

Reverse hyper 320
3x10

Notes: 4 minutes rest between sets for everything except the reverse hypers, where were about 2 minutes due to time.  This is very different from how I'm used to training, but it's also forcing me out of my comfort zone with movements, as I hate bent over rows and never do any type of clean or pull.  Still getting a feel for the movements and appropriate weights. First 2 sets of clean pulls were pretty awful, but got a better idea of what I was doing by the end.  Slipped my knee sleeves down over my shin to stop the bleeding from hitting the bar so much.

Did chins in a very strict full ROM style.  Chest to bar for as many reps as possible, then chin over bar after that.

Still owe the ab work.  Will get it in later today.  Once the rest times are shorter, it'll be easier.
Woke up at 193.4.

Training Log: Entry 2383

DAY 1 OF DEEP WATER

AM WORKOUT

Buffalo Bar Squats 270
10x10

Axle deadlifts 226lbs superset w/bodyweight lunges
3x10/10

Notes: 4 minutes rest between sets on squats, 2 minutes on the deads and lunges.  The last set of squats was more like a 10 minute rest, as I was hammered.  Exertion headache and trying to hold in my chow.  Usually eat something like an apple fritter before training on these days just to get in a lot of calories quickly, but it's a no-sale, as it kept wanting to come back around set 8.  The deads are supposed to be light, and doing them after squats sure makes that happen.  I still owe the ab work, but I'll get that done latter today.  This was the challenge I wanted, and I think, once the calories go up, it'll become a little better.

Woke up at 192.2.  Good place to start gaining.

Oh yeah, also, usually listen to the Downward Spiral when I start a new program, but today I just listened to this on a loop for 2 hours

https://m.youtube.com/watch?v=Bg76mSSzErs

It seemed to fit.

PM ABWORK

1 minute plank followed by 20 sit-ups

3 rounds with no rest (just continuous circuit)

Notes: Everything in the program looks ok on paper, and then the rubber hits the road and reality happens.  The final round of sit-ups on this sucked.  I think this ab work every time I train thing will be good for me.

Training Log: Entry 2382

AM WORKOUT (Fasted)

1000 push ups in under an hour

Notes: I sure know how to deload/vacation.  Did this within 5 minutes of waking up, because I wanted to see if I could.  Was ambitious and tried to get it done in 45 EMOM sets, but I petered out on the last 5.  Shook out to

10 sets of 23
30 sets of 22
1 set of 10
1 set of 20
4 sets of 10
2-3 minute break
1 set of 20
2-3 minute break
1 set of 30

Unreal chest and tricep pump like before.  This should give me something to recover from for the rest of the week.

Training Log: Entry 2381

PM WORKOUT

Texas deadlift bar touch and go deadlifts 330
10x10

Standing ab wheel
3x8

SSB squats 225
3x10

SSB walking lunges
3x10

Notes: Set the watch to 1:50 so that I'd have 2 minutes rest between sets.  5lbs higher and shorter rests than last week.  I'm adapting to the load, which is cool.  Still not on RX poundages, but this has been a good prep cycle for the real work.  Tried lunging in place and it was awful, but walking lunges I can do, so I'll be doing that.  Garage is small enough that I have to take 2-3 lunges before turning around, but it'll work.  Just had the bar unloaded there, because after the deads and squats I was fried.  Really focusing in forcing the left side to start working hard.  I think, if I can bring it up to snuff, I can really start getting pretty scary.

Woke up at 194.4.  I leave on a few day business trip tomorrow, I'l most likely drop a little weight from travel, and then come back and try to put on some quality mass.

Training Log: Entry 2380

AM WORKOUT

GIANT SETS

Axle bench press
5xAxle
5x136
5x186
5x226
5x256
3x286
4x321
14x256

Lat pulldowns 90
7x12

Band pull aparts
7x20

GIANT SETS

Axle incline bench 173
5x9

Lat pulldowns 90
4x12
1x20

DB lateral raise 20
5x12

Notes: Head really wasn't in the game for benching.  Not much leg drive to speak.  Think knowing it was my last heavy bench for a while kept me from wanting to really go for anything great.  The incline benching went well, although left shoulder is still pretty pissed off. Think the upcoming week off will be good.

Woke up at 196.0   

Training Log: Entry 2379

AM WORKOUT

Buffalo Bar Squats 245
10x10

Bodyweight lunges
3x10

Notes: True 2 minutes rest between sets.  Set my alarm for 1 minute 50 seconds so that, by the time I set up under the bar, I'd be at 2 minutes of actual rest.  The first set is always the hardest, but after that things were smooth until about set 6, where the initial struggle began, and then sets 8-10 where it was a real ball buster.  Got it done, laid down for 5 minutes, looked at the time and realized I had enough time left to do the lunges.  I'm getting closer and closer to running the program in full, and once I get back from a business trip next week, I plan to run the full Deep Water program and see what it can do.

Woke up at 196.4.  Stomach has been bothering me past few days.

Training Log: Entry 2378

YESTERDAY ADDITIONAL PM WORKOUT

Prowler high handle/low handle circuit 50' (no rest between rounds)
3 rounds w/115ish loaded

Notes: Rigged up the prowler with a 35lb bumper per side and then had my kid ride on it while holding the low handles.  Kiddo had a blast, and it was fun to get them out training with me.  Was hoping it'd help with my leg soreness too.


TODAY AM WORKOUT

GIANT SETS

Axle strict press
5xAxle
5x103
5x136
5x171
3x196
4x216
10x171

NG chins
7x10

Band pull aparts
7x20

GIANT SETS

Weighted dips 130lbs
2x8
2x7
1x6

Weighted NG chins 75
5x5

DB curls 35
5x10


Notes: Last heavy 5/3/1 press day for a while.  Happy with the 4x215.  Consistent numbers on at that weight, but today I just about blacked out at rep 1 and had to regain myself for the rest of the set.  Good fight.  Dips were difficult and good for overcoming. 

Woke up at 196.2.

Training Log: Entry 2377

PM WORKOUT

Standing ab wheel
3x8

Texas deadlift bar touch and go deadlifts 325lbs
10x10

Notes: PM workout because I woke up at 0440 and my legs felt like they were made of lead.  Thought it'd get better by the afternoon but it didn't, so called an audible and did a dry run of what the deadlift day will be like for Deep Water.  I'm 20lbs shy of the RX weight, but kept the rest periods short.  For 6 sets were 2 minutes, last 4 were 2.5.  My left hamstring felt like piano wire, and my right quad buckled whenever I bent my leg, so these were all pretty much straight legged, with the hardest part of each set simply reaching down to grab the bar at the start.  Figured out why my right glute always hurts with deads: it's not the eccentric or the concentric, but where I hold the weigh at the top when I rest.  It's all on my right side.  Knowing that, I can work to start addressing that.

Woke up at 194.8 this morning.  Usual Panda Express cheat meal yesterday.  Helped spot/load at a local powerlifting meet yesterday as well.  Lasted about 2 hours, decent activity.

Training Log: Entry 2376

AM WORKOUT

GIANT SETS

Axle bench press
5xAxle
5x136
5x186
3x236
3x276
8x301
16x236

DB handle rows 132
7x8

Band pull aparts
5x20


GIANT SETS

Axle incline press 173
3x9
2x8

DB handle rows 132
5x6

Lateral raises 20
5x10

Notes: Broke out the DB row handle after a long while in retirement.  Loaded it with 2 25s and a 10 per side.  Gives me a decent amount of ROM and a heavier load. Handle is a touch too thin and bothers my elbows some, may use straps in the future.  Otherwise though, it was nice to get a little heavier on the DB rows again.

Benching was adequate.  Incline is feeling more natural, although I think I'm jacking something up in my left shoulder.  Gonna ride it out and see what happens.

Woke up at 194.8.

Training Log: Entry 2375

PM WORKOUT

Buffalo Bar Squats 240
10x10

Notes: Kept the rest times super strict at sub 2 minutes.  Actually broke out the timer and everything.  The first 5 sets, I was feeling cocky and thought I'd need to push for max reps on set 10, the last 2 sets, I was just trying to survive.  It sneaks up on you, and is a different kind of suck.  Still got the exertion headache at the end, so glad that's not changing.  Squats felt awesome: deep and fast.  Byproduct of lighter weight and time away I'm sure.

Woke up at 194.4.

Training Log: Entry 2374


PM WORKOUT

SUPERSET

Axle strict press
5xAxle
5x103
3x161
3x181
6x206
12x161

Band pull aparts
6x20

SUPERSET circuit (no rest between sets)

Dips
5x155
5x130
5x105
5x80
5x55
5x30
5xBW

NG chins
8x65
8x55
8x45
8x35
8x25
8x15
8xBW

Notes: Wanted to get in a quick one as I return from vacation.  Really pleased with this.  I had a 7th rep for that topset of press, but hit the supports of the rack twice with the bumper plate and it threw off my game.  Not too far from my all time PR.

Woke up at 195.6.  Still going to give it a few days to stabilize.  Volunteered to help spot/load at a local powerlifting meet this Friday.  Be good to give back.

Training Log: Entry 2373

Wanted to log 3 of the workouts I managed using the limited equipment on my cruise. It was honestly pretty awesome.

Day 1:

Mechanical advantage incline bench dropset benching (no rest between sets) Going to go reps x weight and movement used
10 reps of 65lb dumbbell shoulder press
10x65 high incline press
10x65 low incline press
10x65 flat bench
6x45 shoulder press
6x45 high incline
6x45 low incline
6x45 flat
10x25 shoulder
10x25 high
10x25 low
10x25 flat
10x10 shoulder
10x10 high incline
10x10 low incline
101x10 (no typo, 101 reps) flat bench

DB rows 65lbs
100 reps

Lateral raises
10x5lbs
10x10
10x15
10x20
3x25
10x20
10x15
10x10
10x5

Cable face pulls
100 reps (dropset)

DB curls
10x5lbs curls
10x10lbs hammer
10x15 curls
10x20 hammer
10x25 curls
10x20 hammer
10x15 curl
10x10 hammer
10x5 curl

DAY 2

Blackjack workout (20 chins, then 1 push up. Then 19 chins and 2 push ups. Etc. Always totaling 21 reps per set, finish when numbers are reversed)

Took about 35 minutes

Day 3

Machine leg press (no rest between sets)
Did 10 reps per set, then moved up 2 spaces on the plate rack and repeated. Did this until I couldn’t, then worked my way back down. Topped out at 220ish pounds, started at 10, couldn’t tell you what the divisions were for the machine.

After this was done, I took a 3-5 minute break, put the max weight on the stack, and did a 25 rep set. I was done at 10 reps, completely ready to stop at 20, told myself I wanted at least 21, decided if I could get 21 I could get a few more, and finished at 25. I’ve been re-reading Jon Andersen’s “Deep Water” training stuff, and felt like this got to the root of it.

Seated DB shoulder press (no rest between sets)
10x5lbs
10x10
10x15
10x20
10x25
10x30
10x35
10x40
6x45
10x40
10x35
10x20
10x15
10x10
10x5

Chest supported machine rows
10x10lbs
10x20
10x30
10x40
10x50
10x60
10x70
10x80
10x90
10x100
10x90
10x80
10x70
10x60
10x50
10x40
10x30
10x20
10x10

Notes: So you get the picture. I had limited weight and learned how to make the most of it. I honestly enjoy being put behind the 8 ball like this and seeing what I come up with, because it’s usually something pretty evil. My whole body was lit up pretty fierce after those first 2 days. I saved lower body training for the end, since I was hiking and exploring a lot on the trip and didn’t want to be limping around for it.

I ate well. I’ll give my body a few days to stabilize and see where it wants to go weightwise.

Training Log: Entry 2372

AM WORKOUT

(3) Texas Deadlift Bar touch and go deadlifts
5x135+chains
5x225+chains
3x315+chains
1x405+chains

DROPSET
12+4+4x495+chains
10+5x405+chains

Standing ab wheel
4x8

SSB squats EMOM 245lbs
Triples for 10 minutes

Notes: Something of a mixed bag on this one.  Warm ups felt awesome.  The 405 set before the topset flew up with zero lockout issues, whereas normally it's a soft lockout since I pull it double overhand.  Goal was 13 reps for the first part of the topset, got that familiar pain in my right hip/glute and decided not to push it at the 12 mark.  DID manage 9 reps in one breath, which was pretty cool.  However, once I set up for the back off set of 405, it suddenly dawned on me that I'd rather be anywhere else in the world than right there at that instant, and every rep was a struggle.  Weird how the energy just fell out of me so quickly.

After the final part of the deadlift workout, I was just beat to hell, so I figured I'd try something I had been meaning to do with the EMOM squats.  I think this might be what I settle on for the foreseeable future.  Seemed to answer the mail pretty well.  Weight was a tough too light, but I definitely started feeling it on the last 3 sets.

Woke up at 197.6.  May try to get in a last minute conditioning workout before I leave for the cruise.  Trying my hardest not to be limping for my whole week off.

Training Log: Entry 2371

AM WORKOUT

GIANT SETS

Axle bench press
5xAxle
5x136
5x186
5x226
5x256
13x286
17x226

DB Rows 105
7x11

Band pull aparts
7x20


GIANT SETS

Axle incline bench 173
5x8

DB rows 105
5x11

Lateral raises 20
5x12

Notes: Good day for benching.  Goal was 12 on 286, so 13 was icing.  First time in a long while I really had my feet set prior to the set, and it made quite a difference.  Incline bench continues to move at a good rate.  I can make weird weight increase because the axle is 15kg, so up 8lbs from last week.

Woke up at 195.8. 

Training Log: Entry 2370

AM WORKOUT

Buffalo Bar Squats 282lbs
10x10

Notes: Finally made it through this, and rewarded myself by counting the extra 2lbs on the bar.  Exertion headache managed to set in at around set 9 rather than 7, which gave me enough leeway to make it all the way through.  Unfortunate lesson learned is that, I did not do front squats last week, and my knee felt great for the workout today.  Might just have to stick with the SSB.  That having been said, my calf felt like it was going to explode on the first warm-up set, so I'll most likely never be always good.

3 minutes rest between the first 5 sets, 4 minutes for the last 5.  Started laying down after set 5.

Woke up at 195.2.

Training Log: Entry 2369

AM WORKOUT

1 mile run at a child's pace

Notes: Wife ran a half marathon, and then there was a kids race for a mile afterwards.  Ran with the little one, and running slow hurts if you've never done it before.

PM WORKOUT

SSB Squats (No rest between sets)
10xBar
10x115
10x155
10x205
10x245
5x295
10x245
10x205
10x155
10x115
10xBar

https://youtu.be/cR1_JIbCcsM

Notes: Got this idea from a Jon Andersen video, so of course I had to try it.  You know things are getting real if I'm listening to "The Downward Spiral."  This was a special kind of suck.  I may have had 10 in me for that 295 set, but with it being my first time out in the Deep Water I left myself an opportunity to swim back.  Gives me something to shoot for next time.

SSB is the right implement for this, because form can absolutely fall apart and you can still just keep grinding it out.

No weigh in this morning. 

Training Log: Entry 2368

AM WORKOUT

(4) Texas deadlift bar touch and go mat pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains

STRIPSET
12+4+4x495+chains
5x405+chains
5x315+chains
5x225+chains
1x135+chains

Standing ab wheel
4x8


Notes: Schedule is a little jacked up.  Wife is running a race tomorromorning and I'll be doing a 1 miler with the kid afterwards, so didn't have Saturday morning available to train.  Doing the deads today, and squats tomorrow or Sunday.  My plan of increasing the ROM and the reps at the same time continues to work, but on the second round of the topset, I stained something in my right lat.  Honestly felt like I hurt something in my lung, which makes sense given it was breathing and rebracing at the top of the rep that did it, rather than any actual lifting.  Second time I've done that recently; I need to breathe more carefully.  As a result, lost the ability to brace really well, so instead of my normal higher rep dropset, I kept it at 5s and worked all the way down.

Woke up at 194.4. 

Training Log: Entry 2367

AM WORKOUT

GIANT SETS

Axle bench press
5xAxle
5x136
5x186
5x226
5x256
3x281
7x316
12x256

DB rows 105
8x11

Band pull aparts
8x20


GIANT SETS

Incline axle bench 161
5x10

DB rows 105
5x10

DB lateral raises 25
5x10

Notes: Extra warm-up set worked it's way in, which threw things off a touch, but otherwise a solid bench day.  Wanted 8 for the topset, but 7 is a good showing.  Incline is getting slightly better.  It's a weird feeling. I don't feel any real sort of pump or strain, but alluva sudden I've just got no more reps in me.  Definitely a weak link in the chain somewhere.  DB rows continue to move along well.

Woke up at 194.4.

Training Log: Entry 2366

AM WORKOUT
Buffalo Bar Squats 280
9x10

Notes: This was a real test.  Left knee was not happy this morning, and felt like bone on bone.  Rested 3 minutes between sets for the first 5.  Started laying down between sets after that, and rested 4 minutes for the next 2 sets.  That's when a real bad exertion headache set in, so then I started resting 4 minutes between sets, would then stand up and lean against the bar until my vision went from double to single, and would get the next set in, so longer than 4 minutes in total.  In turn, once I was done with set 9, I was running pretty low on time, and was feeling the distinct feeling of my soul escaping my pineal gland, so I called it a day and literally crawled up the stairs to take my shower before getting to work.
 
I've got room to hit 10x10 next week before I get on my cruise, after which point, I'll most likely apply a different approach for this workout.  I think training like this in absence of a caloric surplus is most likely not terribly viable, but the challenge has been good for me.

Woke up at 194.8.  I know I said I'm going to enjoy this off season, but last night I saw an Octoberfest competition about 7 hours away that looks pretty cool.  I might just train the way I wanna train and then show up for it, because it didn't look terribly heavy.  Something I'll consider at least.