Training Log: Entry 2375
Pre-corrective vision surgery training
PM WORKOUT
5 minutes jump rope
100 walking lunges (100 per leg)
5 minutes jump rope
50 walking lunges
5 minutes jump rope
25 walking lunges
Notes: Few minutes of rest between exercises. I'm meeting with my surgeon tomorrow to get my pre-surgical brief, and then surgery the next day. I'm sure activity is going to be restricted, so I wanted to do something intense to have something to recovery from. I've also been training the upper body every morning with bands. Finding all sorts of ways to make training happen with restrictions. I tend to function better in these environments.
No weigh in. I'm definitely dropping some weight on this trip. Traveling is always a good opportunity for that.
Tuesday, January 29, 2019
Thursday, January 24, 2019
Training Log: Entry 2374
DEEP WATER ADVANCED PROGRAM WORKOUT 24 (WEEK 6, WORKOUT 4)
PM WORKOUT
Axle continental and press (each rep from floor)
5x136
5x186
2x206
Barbell clean and press
1x225
0x145
No mas
Notes: I just ran out of juice. My forearms have been torqued for a week, and I'm thinking that I can't get my grip strong enough to give my body the feedback loop to move fast on the clean. Just had nothing in me for this workout. Not how I'd want to end it, but if nothing else, a solid sign I gave it my all for 18 weeks.
Woke up at 204.4. Got in some intense snow shoveling today after a freak blizzard, which may have sapped a little bit of my energy.
DEEP WATER ADVANCED PROGRAM WORKOUT 24 (WEEK 6, WORKOUT 4)
PM WORKOUT
Axle continental and press (each rep from floor)
5x136
5x186
2x206
Barbell clean and press
1x225
0x145
No mas
Notes: I just ran out of juice. My forearms have been torqued for a week, and I'm thinking that I can't get my grip strong enough to give my body the feedback loop to move fast on the clean. Just had nothing in me for this workout. Not how I'd want to end it, but if nothing else, a solid sign I gave it my all for 18 weeks.
Woke up at 204.4. Got in some intense snow shoveling today after a freak blizzard, which may have sapped a little bit of my energy.
Wednesday, January 23, 2019
Training Log: Entry 2373
DEEP WATER ADVANCED PROGRAM WORKOUT 23 (WEEK 6, DAY 3)
PM WORKOUT
Clean pulls 205
3x10
Power cleans
10x135
10x185
10x210 (PR)
Box jumps
5x10
Notes: 3:50 between pulls, 1:50 between jumps. Power cleans are ugly, but they're getting stronger. Definitely seen progress on it. The jumps were really on point tonight. Feel like I'm hitting my stride on these. Definitely need to keep them going.
Woke up at 203.2 this morning. Tomorrow is the last day of the entire program.
DEEP WATER ADVANCED PROGRAM WORKOUT 23 (WEEK 6, DAY 3)
PM WORKOUT
Clean pulls 205
3x10
Power cleans
10x135
10x185
10x210 (PR)
Box jumps
5x10
Notes: 3:50 between pulls, 1:50 between jumps. Power cleans are ugly, but they're getting stronger. Definitely seen progress on it. The jumps were really on point tonight. Feel like I'm hitting my stride on these. Definitely need to keep them going.
Woke up at 203.2 this morning. Tomorrow is the last day of the entire program.
Monday, January 21, 2019
Training Log: Entry 2372
DEEP WATER WORKOUT 22 (WEEK 6, WORKOUT 2)
PM WORKOUT
Chins
1x25 double overhand
1x20 NG
1x15 double overhand
Axle strict press
10xAxle
10x108
10x136
10x146
10x156
10x166
10x181 (program PR)
superset all of the press with 10 band pull aparts
Axle curls 108
5x10
30 minutes of shoveling snow
Notes: 3:45 between all sets. The topset of 181 on the axle press is a PR for the program, and a pretty significant milestone. I started 5/3/1 pressing quite a while back, and that was where my baseline was established. To be able to hit it after multiple sets of 10 vs working up with light sets of 5 is a solid show.
Curls absolutely murdered my forearms. They were fried from the vipers, and then from the boxing, and then this put the cherry on top. I'd finish a set of curls, rack the bar, and then have to pry my fingers off the bar, as they'd have locked on.
No weigh in this morning.
DEEP WATER WORKOUT 22 (WEEK 6, WORKOUT 2)
PM WORKOUT
Chins
1x25 double overhand
1x20 NG
1x15 double overhand
Axle strict press
10xAxle
10x108
10x136
10x146
10x156
10x166
10x181 (program PR)
superset all of the press with 10 band pull aparts
Axle curls 108
5x10
30 minutes of shoveling snow
Notes: 3:45 between all sets. The topset of 181 on the axle press is a PR for the program, and a pretty significant milestone. I started 5/3/1 pressing quite a while back, and that was where my baseline was established. To be able to hit it after multiple sets of 10 vs working up with light sets of 5 is a solid show.
Curls absolutely murdered my forearms. They were fried from the vipers, and then from the boxing, and then this put the cherry on top. I'd finish a set of curls, rack the bar, and then have to pry my fingers off the bar, as they'd have locked on.
No weigh in this morning.
Sunday, January 20, 2019
Training Log: Entry 2371
PM WORKOUT
Heavy bag boxing 9 rounds
2 minutes on, 30 seconds rest
https://www.youtube.com/watch?v=_AYQeJxlDVs
Notes: Tried to make the straights a little faster. Not much, but it's there. Doubled up on jabs, threw the right hand a little more. Tried 2 body-1 head with hooks, but there's nothing behind that second hook based on the video. Gotta commit more. Need to come in at angles too. Telegraphing the hell out of the left too. If I'm gonna use peek-a-book, then the gloves need to stay on my face until they don't.
Last round was same as before: just 2 minutes of head-head-head-head-body-body-body-body. Solid burnout. My forearms are destroyed from leg yesterday. Tomorrow will be fun.
PM WORKOUT
Heavy bag boxing 9 rounds
2 minutes on, 30 seconds rest
https://www.youtube.com/watch?v=_AYQeJxlDVs
Notes: Tried to make the straights a little faster. Not much, but it's there. Doubled up on jabs, threw the right hand a little more. Tried 2 body-1 head with hooks, but there's nothing behind that second hook based on the video. Gotta commit more. Need to come in at angles too. Telegraphing the hell out of the left too. If I'm gonna use peek-a-book, then the gloves need to stay on my face until they don't.
Last round was same as before: just 2 minutes of head-head-head-head-body-body-body-body. Solid burnout. My forearms are destroyed from leg yesterday. Tomorrow will be fun.
Friday, January 18, 2019
Training Log: Entry 2370
DEEP WATER ADVANCED WORKOUT 20 (WEEK 5, WORKOUT 4)
PM WORKOUT
Axle bench press 291
2x10
1x7
Axle close grip bench 251
1x10
1x9
1x8
Swiss bar incline press 205
3x10
Dips
1x30
Push ups
1x42
Notes: Slept in this morning and got this done after dinner. Really pushed hard, since this is my last bench workout on the program. Ultimately satisfied. Had to cut it a little short to get my kid to bed on time.
Woke up at 202.6.
DEEP WATER ADVANCED WORKOUT 20 (WEEK 5, WORKOUT 4)
PM WORKOUT
Axle bench press 291
2x10
1x7
Axle close grip bench 251
1x10
1x9
1x8
Swiss bar incline press 205
3x10
Dips
1x30
Push ups
1x42
Notes: Slept in this morning and got this done after dinner. Really pushed hard, since this is my last bench workout on the program. Ultimately satisfied. Had to cut it a little short to get my kid to bed on time.
Woke up at 202.6.
Wednesday, January 16, 2019
Training Log: Entry 2369
DEEP WATER ADVANCED WORKOUT 18 (WEEK 5, WORKOUT 2)
AM WORKOUT
Power cleans
10x115
10x135
10x155
10x175
10x195
10x205 (pr)
Box jumps
3x20
Notes: 3:50 between sets. I totally did not want to do this workout. These clean days just beat me up mentally. That said, hit a topset of bodyweight for 10, so that's something. Definitely noticing that I'm getting more explosive and a little more mobile, although my left elbow feels like it's going to explode at any second.
Second set of box jumps was the best set. I got angry beforehand for some reason, and it shined through. I think I've just been going through the motions on the jump, not really thinking about actually accelerating fast. It's the same issue I was having with my straights on the heavybag. I threw some straights as part of some basic shadowboxing and could get them to move fast if I focused on it, but going into autopilot, I move slow.
Taking MORE lessons from previous experience, the yoke is the exact same way. My feet will plod unless I consciously think "quick feet quick feet quick feet". Just something I have to be aware of for me.
Woke up at 204.0.
DEEP WATER ADVANCED WORKOUT 18 (WEEK 5, WORKOUT 2)
AM WORKOUT
Power cleans
10x115
10x135
10x155
10x175
10x195
10x205 (pr)
Box jumps
3x20
Notes: 3:50 between sets. I totally did not want to do this workout. These clean days just beat me up mentally. That said, hit a topset of bodyweight for 10, so that's something. Definitely noticing that I'm getting more explosive and a little more mobile, although my left elbow feels like it's going to explode at any second.
Second set of box jumps was the best set. I got angry beforehand for some reason, and it shined through. I think I've just been going through the motions on the jump, not really thinking about actually accelerating fast. It's the same issue I was having with my straights on the heavybag. I threw some straights as part of some basic shadowboxing and could get them to move fast if I focused on it, but going into autopilot, I move slow.
Taking MORE lessons from previous experience, the yoke is the exact same way. My feet will plod unless I consciously think "quick feet quick feet quick feet". Just something I have to be aware of for me.
Woke up at 204.0.
Monday, January 14, 2019
Training Log: Entry 2368
DEEP WATER ADVANCED WORKOUT 18 (WEEK 5, WORKOUT 2)
AM WORKOUT
Chins
1x25 double overhand
1x20 NG
1x18 Close grip NG
Axle strict press
10xAxle
10x116
10x136
10x146
10x156
10x171 (pr)
Band pull aparts
5x20
Axle curls 103
5x10
Notes: 3:50 between sets. Happy with how the press turned out. There's a decline a curl performance that directly correlates with if I hit the bag the day before. Just something I've learned to factor in.
Woke up at 203.4.
DEEP WATER ADVANCED WORKOUT 18 (WEEK 5, WORKOUT 2)
AM WORKOUT
Chins
1x25 double overhand
1x20 NG
1x18 Close grip NG
Axle strict press
10xAxle
10x116
10x136
10x146
10x156
10x171 (pr)
Band pull aparts
5x20
Axle curls 103
5x10
Notes: 3:50 between sets. Happy with how the press turned out. There's a decline a curl performance that directly correlates with if I hit the bag the day before. Just something I've learned to factor in.
Woke up at 203.4.
Sunday, January 13, 2019
Training Log: Entry 2367
PM WORKOUT
Heavy bag boxing (8 rounds)
2 minutes on, 30 seconds off
https://www.youtube.com/watch?v=a3AhcFAIyKM
Notes: Holy hell, I had no idea how bad my staights had gotten until I saw them on video. No sense of range, zero speed/pop, can see them from a mile away. Still a little something left in that left hook/shovel hook. I need to throw the right more in general; always been gunshy since the shoulder dislocations. Also need to move away at an angle: always moving straight back. I remember all my old bad habits, now I just need to remember how to fix them.
These were the first 2 rounds. As rounds got later, I tried to focus on finding my range for the straights, throwing double lefts and double rights, 2 body, 1 head, etc. Been watching a lot of Bas Rutten footage and paying attention to what he says.
On round 8, I just hit the bag the whole time through the round. Left straight-right straight-left straight-right straight-left hook-right-hook-left hook-right hook-repeat. Was a solid burn out.
No weigh in this morning.
PM WORKOUT
Heavy bag boxing (8 rounds)
2 minutes on, 30 seconds off
https://www.youtube.com/watch?v=a3AhcFAIyKM
Notes: Holy hell, I had no idea how bad my staights had gotten until I saw them on video. No sense of range, zero speed/pop, can see them from a mile away. Still a little something left in that left hook/shovel hook. I need to throw the right more in general; always been gunshy since the shoulder dislocations. Also need to move away at an angle: always moving straight back. I remember all my old bad habits, now I just need to remember how to fix them.
These were the first 2 rounds. As rounds got later, I tried to focus on finding my range for the straights, throwing double lefts and double rights, 2 body, 1 head, etc. Been watching a lot of Bas Rutten footage and paying attention to what he says.
On round 8, I just hit the bag the whole time through the round. Left straight-right straight-left straight-right straight-left hook-right-hook-left hook-right hook-repeat. Was a solid burn out.
No weigh in this morning.
Saturday, January 12, 2019
Training Log: Entry 2366
DEEP WATER WORKOUT 17 (WEEK 5, WORKOUT 1)
PM WORKOUT
Axle deadlift (double overhand, no straps) 226
3x10
SSB Squats
5xBar
5x115
5x155
5x205
5x245
5x295
5x335
5x385
5x435 (lifetime SSB squat PR)
20x285
26x220
https://www.youtube.com/watch?v=MPv3ClfNljs
Notes: 3:50 between sets of 5, 7:50 between big sets. Took the axle deadlifts without straps to keep the weight light and make the stimulus tough. SSB squats were right about the right level of intensity. I notice a complete absence of fear of heavy sets with this current program, as this is the most I've ever squatted with an SSB and it went pretty well.
No weigh in this morning. I'm going to be having corrective vision surgery at the end of the month, and intend to drop some weight during that time.
DEEP WATER WORKOUT 17 (WEEK 5, WORKOUT 1)
PM WORKOUT
Axle deadlift (double overhand, no straps) 226
3x10
SSB Squats
5xBar
5x115
5x155
5x205
5x245
5x295
5x335
5x385
5x435 (lifetime SSB squat PR)
20x285
26x220
https://www.youtube.com/watch?v=MPv3ClfNljs
Notes: 3:50 between sets of 5, 7:50 between big sets. Took the axle deadlifts without straps to keep the weight light and make the stimulus tough. SSB squats were right about the right level of intensity. I notice a complete absence of fear of heavy sets with this current program, as this is the most I've ever squatted with an SSB and it went pretty well.
No weigh in this morning. I'm going to be having corrective vision surgery at the end of the month, and intend to drop some weight during that time.
Friday, January 11, 2019
Training Log: Entry 2365
DEEP WATER ADVANCED WORKOUT 16 (WEEK 4, WORKOUT 4)
AM WORKOUT
Axle bench press 291
1x10
1x9
1x6
Close grip axle bench 251
1x10
1x9
1x7
Swiss bar incline bench 205
2x10
1x7
Push ups
1x31
2x21
Notes: 3:50 between sets. Haven't been able to treat the bench workouts like I did in previous Deep Water programs due to the training frequency, but I'm still seeing it grow. Left elbow started acting up again this week.
Woke up at 202.4.
DEEP WATER ADVANCED WORKOUT 16 (WEEK 4, WORKOUT 4)
AM WORKOUT
Axle bench press 291
1x10
1x9
1x6
Close grip axle bench 251
1x10
1x9
1x7
Swiss bar incline bench 205
2x10
1x7
Push ups
1x31
2x21
Notes: 3:50 between sets. Haven't been able to treat the bench workouts like I did in previous Deep Water programs due to the training frequency, but I'm still seeing it grow. Left elbow started acting up again this week.
Woke up at 202.4.
Thursday, January 10, 2019
Training Log: Entry 2364
DEEP WATER ADVANCED PROGRAM WORKOUT 15 (WEEK 4, WORKOUT 3)
AM WORKOUT
Power cleans
10x95
10x115
10x135
10x155
10x175
10x195
10x200
Box jumps
3x20
Notes: 3:50 rest between sets. Those last 2 sets of cleans has some small resting between reps 6-10, but they got done. The wound on my left hand is finally healed enough that I didn't need a glove on it. Cut out the clean pulls today due to time constraints. Box jumps were pretty awesome. Definitely gained a lot of ability there with this program.
Woke up at 204.0. Weight seems to have come back.
DEEP WATER ADVANCED PROGRAM WORKOUT 15 (WEEK 4, WORKOUT 3)
AM WORKOUT
Power cleans
10x95
10x115
10x135
10x155
10x175
10x195
10x200
Box jumps
3x20
Notes: 3:50 rest between sets. Those last 2 sets of cleans has some small resting between reps 6-10, but they got done. The wound on my left hand is finally healed enough that I didn't need a glove on it. Cut out the clean pulls today due to time constraints. Box jumps were pretty awesome. Definitely gained a lot of ability there with this program.
Woke up at 204.0. Weight seems to have come back.
Sunday, January 6, 2019
Training Log: Entry 2363
PM WORKOUT
Heavy punching bag boxing workout
6 rounds
2 minutes on
30 seconds rest
Notes: I've been getting the itch to fight again, and I found myself buying yet another pair of boxing gloves at the sporting goods store and doing it all over again. I haven't hit a heavybag since about 2012, but it was like riding a bike. I've missed it so much. Just a part of my identity I can't shake. I've learned from enough of these start/stop boxing binges that I couldn't go full power today, because otherwise my hands, wrists and elbows will ache for days, but still went enough to suck wind and get in a good workout. Had to go a little shorter on time than I'd like due to schedule restraints, but I'm happy. Mrs has a co-worker she might con into being a sparring partner too.
I know my footwork is a mess, I'm sure I'm slower than I was, but hell, I felt like I was home again. I also legit thing my testosterone is dailed up from all the sleep I've been getting, and maybe Deep Water is a part of that as well.
Woke up at 201.8.
PM WORKOUT
Heavy punching bag boxing workout
6 rounds
2 minutes on
30 seconds rest
Notes: I've been getting the itch to fight again, and I found myself buying yet another pair of boxing gloves at the sporting goods store and doing it all over again. I haven't hit a heavybag since about 2012, but it was like riding a bike. I've missed it so much. Just a part of my identity I can't shake. I've learned from enough of these start/stop boxing binges that I couldn't go full power today, because otherwise my hands, wrists and elbows will ache for days, but still went enough to suck wind and get in a good workout. Had to go a little shorter on time than I'd like due to schedule restraints, but I'm happy. Mrs has a co-worker she might con into being a sparring partner too.
I know my footwork is a mess, I'm sure I'm slower than I was, but hell, I felt like I was home again. I also legit thing my testosterone is dailed up from all the sleep I've been getting, and maybe Deep Water is a part of that as well.
Woke up at 201.8.
Saturday, January 5, 2019
Training Log: Entry 2362
DEEP WATER WORKOUT 13 (WEEK 4, WORKOUT 1)
PM WORKOUT
Buffalo bar squats 240
3x10
Texas Deadlift bar touch and go deadlifts
5x135
5x225
5x315
5x405
5x455
5x495
5x555
24x360
26x280
https://www.youtube.com/watch?v=7K0e4jJ7FJ8
Notes: 3:50 between sets of 5, 4:50 for first backoff, 7:50 for second. Much better than last time; not eating before the workout is key. May have had a little more for that topset. Happy with the effort otherwise.
Woke up at 202.8 after massive Taco Bell binge. Just trying to get the weight back.
DEEP WATER WORKOUT 13 (WEEK 4, WORKOUT 1)
PM WORKOUT
Buffalo bar squats 240
3x10
Texas Deadlift bar touch and go deadlifts
5x135
5x225
5x315
5x405
5x455
5x495
5x555
24x360
26x280
https://www.youtube.com/watch?v=7K0e4jJ7FJ8
Notes: 3:50 between sets of 5, 4:50 for first backoff, 7:50 for second. Much better than last time; not eating before the workout is key. May have had a little more for that topset. Happy with the effort otherwise.
Woke up at 202.8 after massive Taco Bell binge. Just trying to get the weight back.
Thursday, January 3, 2019
Training Log: Entry 2361
DEEP WATER WORKOUT 12 (WEEK 3, WORKOUT 4)
PM WORKOUT
Log cleans
5xLog (100lbs)
5x120
5x140
5x160
5x180
5x200
5x200
5x210
20x135
21x105
https://youtu.be/IGKYj26B7cM
Notes: 3:50 between sets of 5, 4:50 between the backoff sets. This is a deviation from the program, as today was supposed to be full cleans, but I figured I'd be learning how to clean rather than getting any meaningful volume, so I went with something I knew how to do that would still have me in a squat at the bottom. Massive lower back pump from this.
Hands and forearms are fried from doing this today and cleans yesterday.
No weigh in this morning.
DEEP WATER WORKOUT 12 (WEEK 3, WORKOUT 4)
PM WORKOUT
Log cleans
5xLog (100lbs)
5x120
5x140
5x160
5x180
5x200
5x200
5x210
20x135
21x105
https://youtu.be/IGKYj26B7cM
Notes: 3:50 between sets of 5, 4:50 between the backoff sets. This is a deviation from the program, as today was supposed to be full cleans, but I figured I'd be learning how to clean rather than getting any meaningful volume, so I went with something I knew how to do that would still have me in a squat at the bottom. Massive lower back pump from this.
Hands and forearms are fried from doing this today and cleans yesterday.
No weigh in this morning.
Wednesday, January 2, 2019
Training Log: Entry 2360
DEEP WATER ADVANCED WORKOUT 11 (WEEK 3, WORKOUT 3)
PM WORKOUT
Clean pulls 205
3x10
Power cleans
10x95lbs
10x115
10x135
10x155
10x175
10x185
10x195
Notes: 3:50 between sets. Left hand still isn't healed, so wore 1 glove ala Michael Jackson, which went with my Iron Maiden tanktop. Felt incredibly explosive today; really seems to be paying off.
Woke up at 200.6.
DEEP WATER ADVANCED WORKOUT 11 (WEEK 3, WORKOUT 3)
PM WORKOUT
Clean pulls 205
3x10
Power cleans
10x95lbs
10x115
10x135
10x155
10x175
10x185
10x195
Notes: 3:50 between sets. Left hand still isn't healed, so wore 1 glove ala Michael Jackson, which went with my Iron Maiden tanktop. Felt incredibly explosive today; really seems to be paying off.
Woke up at 200.6.
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