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.