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.