Training Log: Entry 2468

DEEP WATER BEGINNER, Week 6 Workout 5 (FINAL)

AM WORKOUT (0307 natural wake up)

Juarez Valley Front Squats 225 (100kg) w/six count burpees between sets

15 (lifetime rep PR)

1

13

2

11*

3

9*

4

7

5

6

Time: 24:28

Transition immediately to

Daily Work EMOM w/4 KB swings w/40kg bell for buy in each round

15 rounds

Belt squat stripset (no rest/lockout)

31x150

5x125

4x100

5x75

4x50

7x25

5xAxle

Notes: Starting the workout off with a lifetime PR was pretty clutch, especially since I had at least 1 more in the tank.  Cut it short simply because, with the Juarez Valley workout, every extra rep is another set, and I knew I was already signing myself up for a long one at 15.  This means I've doubled the reps and added 40lbs since starting this protocol: pretty nuts.  This is where I really see myself shinning.  Amazingly, this felt rough from the start, but I just kept digging and finding more reps.  Whole workout was a total lung breaker. 

Once I got to the EMOM stuff, I really started overheating.  Garage temps are getting high.

Got Tang Soo Do later tonight, and I think I may call that my additional workout for today, although there's always room for a little 4 minute dude, so we'll see.

DW Beginner is done.  Thinking of jumping straight to intermediate tomorrow.  Got family coming into town soon, so schedule continues to be compressed.

 Training Log: Entry 2467

AM WORKOUT (0525 wake up via spouse's alarm) FASTED

100 kb swings w/40kg bell

DEEP WATER BEGINNER Week 6, Workout 4

Axle bench press 251

1x10

1x9

1x8

Axle close grip bench 216

1x10

1x7

1x8

(3) Incline DB bench 95s

1x10

1x8

1x7+burnout set of dips

Dips

1xFailure

1xFailure+burnout set of push ups

Push ups

1xFailure

1xFailure+burnout set w/slingshot+burnout set w/catapult+25 push downs

50 kb swings w/80kg bell

Notes: 2:00 between sets of everything.  I was feeling pretty beat up and a little on the weak side coming in, but the 2:00 workouts are the ones where you just hold on and see where it takes you, which is exactly what I did.  Good showing.  Very pleased with the incline benching.

I am loving swings with the 40kg bell: totally different than light bell swings.  Definitely going to be a regular feature.  I've got a plan for later today's conditioning session I'm gonna call "Cannibal Meat Eater", blending together Meat Eater II from Tactical Barbell with my own brand of Insanity.   10 rounds of 10 swings and 10 Devil's presses.  Should be a blast.

Mowed the lawn for an hour, then did

AM WORKOUT II (1000)

Cannibal Meat Eater

10 rounds of

10 KB swings w/40kg bell

10 devil's presses w/20lb DBs

1 minute rest between rounds

Time: 23:20

Notes: Like a lot of TB work, this one is sneaky.  I thought about running it without rest, but decided to go RX first and see how it went.  Fatiguing, but not lung breaking, which I imagine was the goal.  Gonna up the weight and maybe do 45 second rests next time, but this is another keeper.  

Gonna get in a run with the Mrs in the evening, then Juarez Valley before my early shift tomorrow.

PM WORKOUT (1730)

3 mile run with the Mrs

Good way to wrap up the day

 Training Log: Entry 2466

DEEP WATER, Week 6, Workout 3

AM WORKOUT (0300 natural wake up)

20 chins

Axle clean and press away

10x10x136 (1:50 betwen sets)

Immediately after last set

50 dips

25 pushdowns

10 band pull aparts performed between odd sets

5 chins between evens

Lateral raise dropset (no rest between sets)

22x20lbs

22x10

22x5

22x2.5

22xEmpty hands

20 standing ab wheel

40 reverse hyper

Poundstone Curls

108xAxle+2.5s

20 Devil’s Presses w/20lb DBs

Notes: I genuinely don’t remember the last time I’ve been this sore. My whole body just aches to the touch. The 10x10 deads are shinning through that post night shift fatigue, and it made the first set of presses tough, especially since I’ve quit warming up on them, but we still made it through. Last 3 sets were tough, and I definitely did some “bow and arrow” presses for the 10th rep of the 9th and 10th set. Once again: MAY have been the right call to go for 141 on this at the start, but given how much my schedule changes and I have to be ready to press at my worst, this worked well enough. The Devil’s presses were a new add on, but I figured I had time to get in a bit of micro conditioning.

With that, the last of the Deep Water workouts are done. Still gotta get in benching and conditioning to finish out the program, but I’ve conquered beginner. Not near what it was the first time, but that’s to be expected. Absolutely grew from this.

Haven't done any check ins, but took one today.  Still lean after a 2lb ribeye

PM WORKOUT (1430)

Axle Grace Echo

30 reps in 3:08

15 reps in 1:46

7 reps in :38

Notes: Lots of technical issues on the first round.  Plates kept landing off the mats and I was pressing into the garage door motor a bunch.  Must not have had things in the right spot in the garage.  Got the conditioning effect I was looking for, and that's what matters.

 Training Log: Entry 2465

AM WORKOUT (0630) After coming home from nightshift

Devil's Press 50s
30 reps

30 burpees

30 alternating KB snatches w/45lb bell

Time: 9:56

PM WORKOUT (1300)

Chins (various grips)
4xFailure

Bent over rows 230
4x10

Clean pulls 230
3x10

Axle shrugs against light bands
1x100

Kroc rows dropset
17x135
7x95

50 band pull aparts

CIRCUIT (hyper-abs)

Reverse hypers 230
3x20

Standing ab wheel
3x7

Notes: 2:00 between sets of everything.  Clean pulls were really on point today: totally explosive.  Really finding my groove.  That morning session was clutch as well.  

Ribeye turned out amazing

This is what anabolism looks like.  Great way to conclude the program.

 Training Log: Entry 2464

FRIDAY

DEEP WATER WEEK 6, WORKOUT 1

AM WORKOUT (0530 wake up via dog)

Texas Deadlift Bar TnG deadlifts

10x10x385 (2:00 between sets)

Notes: Took another dead stop on the final rep of the final set. Coming into this first thing in the morning, after a day of traveling, a day after 500 burpees, after a week away from weights, was absolutely what I needed. I have conquered the beginner program. Day was crazy so I split things up, as demonstrated below.

LUNCHTIME WORKOUT

SSB lunges 140

3x10

Tang Soo Do belt test (1300-1400)

Very limited physical training component, followed by extensive drilling of basics, then forms, then one steps, and followed up with board breaks. Broke my first board in 18 years. Like riding a bike.

PM WORKOUT (1700)

Buffalo Bar Squat 280-chin-dips

10

5

15

Time: 5:28

Notes: Did this WOD to get in the required squat technique reps and some extra work. Daily work has slipped the past 2 days, but I get in what I can where I can when I can. Did this bare shirted, and given that I did my 500 burpees while a documentary on Berserkers played in the background, it seems fitting.

My headspace is the best it’s been in a LONG while, and this is the second time that’s happened on Deep Water. There’s gotta be something to crushing workouts and a meat heavy diet causing a spike in anabolism, but whatever the case, this has been a stellar “cure” for what ails me. I gotta finish out this week, then roll straight into intermediate.

 Training Log: Entry 2463

AM WORKOUT (0445 wake up via alarm) FASTED

50 burpees

90 second rest

Repeat for total of 10 rounds

Notes: Another 500 burpees to end the trip.  First 50 were done in right around 3 minutes, last 50 done at 4:10.  This took longer than EMOM but was more brutal, so I feel like it was a better training effect.

Travel today.

 Training Log: Entry 2462

AM WORKOUT (0350 wake up via alarm) FASTED

“Boxing Match”

12 three minute rounds of burpees with 1 min rest between rounds

1 “sudden death” round of 1 min of unbroken burpees at end

Notes: This was clutch. Recreated some feelings from my martial arts days. Pushed the pace as hard as I could for every round and then went all out for the sudden death. Definitely a keeper.

Traveling home tomorrow. Few more travel workouts and then back to Deep Water

PM WORKOUT (1700)

Tabata Devil's press w/50s

50 chins

Tabata Devil's press w/50s

Notes: Got this in again.  Just a great quick workout.

 Training Log: Entry 2461

AM WORKOUT (0430 wake up via alarm) FASTED

51 round EMOM

First 17 rounds: 1 burpee and 8 thrusters w/end table
Next 17 rounds: 2 burpees and 8 thrusters
Last 17 rounds: 3 burpees and 8 thrusters

Notes: 400 thrusters in total.  I liked how this built up.  I originally started with 4 burpees and 8 thrusters as a test and was finishing each round with about 10 seconds left, and knew it wouldn't be sustainable over a long haul, so I scaled it back and ramped up as fatigue built.  End result was a solid challenge.  Should have an opportunity to sneak away again today, but we'll see ho wit pans out.  May actually grab a meal out while I'm away.

 Training Log: Entry 2460

AM WORKOUT (0420 wake up via alarm) FASTED

62 rounds of bear crawls with a pull-up in 50 minutes

Notes: Still hotel room workouts.  There is a beam above my bathroom door that is used for a sliding door that I can do pull-ups off of, so I would bear crawl from that beam to the far end of my room, turn and bear crawl back, hit a pull-up and then repeat.  Around the 30 minute mark it was getting tough, and minute 46 on was pretty agonizing.  Didn't get the heart rate up much, but suck factor was high.  May do something short and intense later today to compensate.

PM WORKOUT (1800)

Tabata Devil's press w/50s

30 second rest

Tabata Devil's press w/25s

30 second rest

Tabata Devil's press w/10s

Notes: Finally snuck away to the hotel fitness center and made use of the limited selection of dumbbells.  Definitely really digging this movement.  Lots of room for play with it.  

 Training Log: Entry 2459

AM WORKOUT (0429 natural wake up) FASTED

2 rotations of Tabata rounds of the following

Prisoner squats

Burpees

Odd object thruster (using the standing side table in my hotel room)

Mountain climbers

Jumping jacks

1 tabata workout of 

Round 1: Prisoner squat

Round 2: Burpee

Round 3: Thruster

Round 4: Mountain climber

Repeat

Notes: In case it's confusing, I did a full tabata workout (4 minutes) of prisoner squats, then did it for burpees, etc, for 10 tabata workouts, then did 1 final workout where I varied the movement each round.  Had about 30 seconds between workouts. Still not quite the intensity of the 500 burpees, but got my heart rate up this morning.  The thrusters were the most challenging, just with the weird object, but I tried to structure it such that muscles got to "rest" a little by movement.

 Training Log: Entry 2458

AM WORKOUT (0430 Wake up via alarm) FASTED

WOD as follows

1 push up
2 burpees
3 prisoner squats

Add 1 rep per round

Finished in 50 minutes at

21 push ups
22 burpees
23 squats

Notes: This was done non-stop.  Just roll from one to the next.  Not quite as intense as the 500 burpees, but still a helluva training effort, and got in a ton of volume.  

 Training Log: Entry 2457

AM WORKOUT (0355 natural wake up) FASTED

504 six-count burpees in 51 minutes

Notes: Did these EMOM, 10 every minute. Once I hit 500, I kept going until the minute was up. Right around the 370 mark I started to feel these, and the last 40 were tough on my legs, but I managed to do all sets of 10 unbroken through out.

 Training Log: Entry 2456

PM WORKOUT (1900)

Chase the Dragon WOD

Followed immediately with

Tabata mountain climbers
Tabata shadow boxing
Tabata jumping jacks
Tabata burpees
Tabata prisoner squats

Notes: Hotel room workout time.  For those tabata ones, it was a full 8 rounds of each, so 20 minutes of Tabata work.  Chase the Dragon looked cool, but 1 minute rest was a bit much.  Next time, I'd cut it down.  Plan is to knock out 500 burpees upon waking up tomorrow: we'll see how that goes.  Travel and nutrition is on point: whipped up some baller hotel room chicken tacos

* 1 carb tortillas

* Canned Costco chicken

* Fat free cheese

* Avocado

* Fire roasted tomatos

* Greek yogurt

All cooked up with a 4" skillet.

 Training Log: Entry 2455

DEEP WATER BEGINNER Week 5, Workout 4

AM WORKOUT (0700) Post Night Shift

Axle bench press 246
3x10

Close grip axle bench press 216
3x10

(3) Incline DB bench 95s
1x9
1x8
1x7+3 w/rest pause

Dips
3xFailure

Push ups
3xFailure w/slingshot and catapult dropset on final set+25 pushdowns

20 standing ab wheel
40 reverse hypers

Notes: 2:20 between sets of benching, 2:00 between dips and push ups.  Still seeing some solid growth out of this.  Today is the day I stay up all day to reset my internal clock.  Wanna get in some more conditioning but not beat up my back too much before my deadlift day.

LUNCHTIME WORKOUT

30 Devil presses w/50lb DBs
50 burpees
15 devil presses
25 burpees
7 devil presses
12 burpees

Notes: That was awesome.  New movement to add in.  It's about 116 in the garage at this point too, so broke a serious sweat.  This got my internal clock reset pretty good.

 Training Log: Entry 2454

DEEP WATER BEGINNER Week 5, Workout 3

AM WORKOUT (0700) Post night shift

Axle clean and push press away 156
10x10 w/1:50 between sets

50 dips and 25 pushdowns immediately after final rep of final set

Lateral raise dropset (no rest)
21x20lbs
21x10
21x5
21x2.5
21xEmpty hands

20 standing ab wheels
40 reverse hypers

Poundstone curls
169xAxle

Notes: Final reps of all sets of the push presses were tough, but nothing world ending.  I'm feeling speedy these days.  Think all the WODs have helped there.  Feeling a little sluggish from nightshift eating, but otherwise this was a great workout.  Right shoulder is being a little pissy.  Gonna do Grace-ace-e after I wake up from my nap, got Tang Soo Do tonight, and maybe a quickie workout before work as well.  Final night shift of the rotation, then a day off, then off for my trip.

PM WORKOUT 1 (1520) Upon waking

GRACE Echo WOD

30x135 (3:15)

90 second rest

15x135 (1:47)

90 Second rest

7x135 (0:47)

1915 Tang Soo Do Class

1 step defense week. We drilled the hand, kick and break away techniques a TON this class. I was actually getting pretty fatigued from it. Warm up was a little intense as well, and coming off 3 nights and all the training puts me in a pretty fatigued state as it is.

Getting real with myself, my kicks are absolute garbage and I’ve been sleep walking through them. Need to take some time to drill. I’m not a fan of how TSD approaches the sidekick, and it’s most likely my Tae Kwon Do background coming through there. In TKD, we chambered the kick by pulling it all the way back and having the shin parallel to the floor, but TSD raises the knee and leaves the shin perpendicular to the floor, extending the kick from there. Feels like it’s lacking in power. But, again, I’m here to learn.

PM WORKOUT 2 (2100)

Tabata KB snatches w/1 arm alternating swings during the 10 second down time

Notes: Worst performance I’ve had on the Grace WOD in a while, but given that was a legit “roll out of bed and go do the Grace WOD” time, I’m happy with it. I came in hurting from the back workout the previous day and the 100 push presses performed about 7 hours prior. I really dig what I’ve come up with to make it suck more. 90 seconds rest is just about right. I have an idea of basically resting half as long as it took to complete the reps in order to, in turn, get half the reps done, but that was too much math for a dude 3 night shifts deep.

Notes as above for TSD.

Final workout was me running a little late and just wanting to get the blood pumping before I went. One of the benefits of having done so many crazy conditioning workouts is I have a broad base to pick from for “greatest hits” sorta stuff.

My body is absolutely hammered. Food remains the solution, since sleep isn’t a given. The time in the hotel will probably be restorative.

 Training Log: Entry 2453

DEEP WATER BEGINNER, Week 5, Workout 2

AM WORKOUT (0650 after 8hr night shift)

Chins (various grips)
4xFailure

Bent over rows 225
4x10

Clean pulls 225
3x10

Axle shrugs against light bands
1x95

Kroc row dropset
15x130
6x95

Band pull aparts
1x50

SUPERSET (hyper-ab) no rest

Reverse hyper 230
3x20

Standing ab wheel
3x7

Notes: 2:10 between sets for majority of workout.  The bent over rows are getting brutal as the weight gets heavy, but I'm allowing myself to just Conan it up and focus on being tight.  Made last 2 reps of each set into Pendlay rows and honestly dug it.  Might become a more regular thing.  Clean pulls keep getting better: had the bright idea of just approaching it like a clean and not completing it, and that got me into a better position.  Shrugs really lit me up, as did the kroc rows.  Just feeling very "on".  Thrusters on the menu for later: gotta keep blood flowing through the legs.  Can feel the soreness looming, but I'm not in toy soldier mode yet.

 Training Log: Entry 2452

DEEP WATER BEGINNER, Week 5 Workout 1 (Numbering got screwed up somewhere)

AM WORKOUT (0700 workout after coming off 12 hour night shift)

Buffalo Bar Squat 325
10x10 w/1:50 rest

SSB lunges 135
3x10 w/2:00 rest

20 standing ab wheels
40 reverse hypers

Notes: I just drowned the shark here in Deep Water.  Crushed this workout, and after coming off a 12 hour night shift.  I'm just firing on all cylinders.  This is while running this whole goddamn program without any rest days with a bunch of conditioning slapped on top of it (speaking of, still got that in the docket to get in the deadlift technique work).  My skull is killing me, as is typical after these workouts.  I didn't need to lie down on the floor at any point, rest periods were tight, and squats moved strong.  I'm just over the moon on this.  

 Training Log: Entry 2451

DEEP WATER BEGINNER, Week 5, Workout 5

AM WORKOUT (0600 natural wake up) FASTED

13 rounds of daily work with a 4 snatch buy in

Notes: Just something to get the blood flowing. I’m working a 12 later today. Wanna get in that Juarez Valley workout: will most likely go heavy to make it short.

AM WORKOUT II (1030)

Juarez Valley Front Squats 275 w/5 six count burpees between sets

8

1

7*

2

6*

3

5*

4*

Time: 17:49

Transition immediately to

Belt squat stripset (no rest/lockout)

35x150

4x125

4x100

4x75

4x50

4x25

5xAxle

Notes: Felt strong today on those front squats, but it’s still a hard workout, and I had to rack the bar before the final rep of a lot of those sets at risk of otherwise losing the weight. Still got all the reps in and got in a solid workout. May do something quick before work, but have otherwise hit all the marks for today.

 Training Log: Entry 2450

DEEP WATER BEGINNER, Week 5, Workout 4

AM WORKOUT (0505 Wake up via dog)

Axle bench press 241
3x10

Close grip axle bench 211
3x10

(3) Incline DB bench 95s
1x10
1x8
1x7

Dips
3xF

Push ups
3xF

Standing ab wheel
1x20

100 single armed alternating KB swings

Notes: 2:20 between sets of benching, 2:00 between dips and push ups.  First set of dips was immediately after the incline benching, and first set of push ups immediately after last set of dips.  Final set of push ups was a dropset w/slingshot and metal catapult.  Really solid benching day, especially with the early wake up and light breakfast.  I went too heavy on the DBs, but I'm just enjoying the novelty of having more weight to play with.  Next time I'll throw in some rest pausing.

PM WORKOUT (1500)

10 rounds of

150lb keg carry
10 alternatin KB snatches
150lb keg carry
3 log viper presses w/100lb log

https://www.youtube.com/watch?v=t6GzGBk0W3Y

Notes: Wanted to get out into the sun, been missing strongman, and still like these Crossfit-ish WODS, so mixed it all up and made it awful.  In reference to my most previous blog post, this was pure "demonic conditioning" came up with it at lunch today and executed it.  It was awful.  Right patella is still being fussy and took a few laps to start playing nice.  Sunblock ran into my eyes at one point.  Very effective at breaking the lungs and body at the same time.

 Training Log: Entry 2449

DEEP WATER BEGINNER, Week 5, Workout 3

AM WORKOUT (0310 wake up via alarm)

Axle clean and strict press away 136

10x10

10 band pull aparts between odd sets/8 chins between even sets

Immediately after 10th set

50 dips

25 pushdowns

Lateral raises (no rest between sets)

20x20lbs

20x10

20x5

20x2.5

20xEmpty Hands

20 standing ab wheel

40 reverse hypers

Poundstone Curls

107xAxle+5lbs

Notes: 2:45 between sets of presses. Humidity has grown intense in the garage: it was like I had taken a shower by the time it was all over. Weight is once again +/- 5lbs of where it needs to be. I felt fatigue in the 7th rep of every set, and the final 2 sets had some legit struggle in them. 2 minute rests will prove interesting.

Assistance work felt particularly solid today. Great mind muscle connection.

Plan to get in Grace later today, given that the axle is already loaded. I’m working a 10, so it’s a little tight, but that makes a 3 minute workout perfect. My hands are still pretty shredded up from a bunch of cleans and KB work. Super glue may be in my future.

Over the past 2 days, I’ve had 2 random strangers approach me to comment on my arms, and today at work a co-worker wanted to talk with me about supplements and what his kids should be taking to get bigger for college ball. This happened during my last gaining phase, and tends to be a good sign that I’m putting on quality mass. This is definitely the leannest I’ve been at this size, as typically I can get sloppy at this point.

All that said, it’s also just f**king annoying, because it’s a million goddamn degrees and I just wanna wear a tanktop in peace. At least the Mrs is with me when these things happen so she knows I’m not making it up.

PM WORKOUT (1800)

Axle GRACE-ACE

Times: 2:48, 1:32

Notes: Ran Grace, rested 2 minutes, then ran half of it (15 reps).  Gave it a dumb name.  I like what I've come up with here.  2 minutes rest was actually a bit too long: 90 seconds next time.  Fantastic way to make the heart explode.

Had wings again for a cheat meal.  I'm craving flesh off the bone a lot more.   Aggression is coming back again.  Been watching MMA and missing it.  Ahh: Deep Water.

 Training Log: Entry 2448

DEEP WATER BEGINNER, Week 4, Workout 2

AM WORKOUT (0500 wake up via dog, 0640 workout)

Chins (various grips)
4xFailure

Bent over rows 215
4x10

Clean pulls 215
3x10

Axle shrugs against light bands
1x90

Kroc rows dropset
16x130
6x90

Band pull aparts
1x50

SUPERSET (hyper-abs) no rest between movements

Reverse hyper 230
3x20

Standing ab wheel
3x7

Notes: 2:40 between sets of back work.  Clean pulls are becoming more and more natural.  Got some solid explosion out of them.  Got to test out my Ironmaster add ons, and they're clutch.  They also look like a before and after add for some sort of supplement.

TSD was a decent enough workout last night.  We did a kicking drill where we'd hit one wavemaster, run to another, hit it, then lunge our way back to the start.  Got to officially learn the roundhouse yesterday, which means I can start using it as part of my striking.  I liked how they taught power generation for it: very similar to the Thai roundhouse, stepping out with the non-kicking side and pivoting.  Not a big fan of striking with the ball of my foot vs my shin, but I'm here to learn.

LUNCHTIME WORKOUT

50 minute walk w/80lb vest

Notes: It was 100 degrees today with the heat index, and those kind of opportunities can't get passed up.  Vested up and found some hilly parts to plod along.  I was due for something lower intensity: I was hurting today.

 Training Log: Entry 2447

PM WORKOUT (1500)

30 thrusters w/135lbs

4:19

Notes: Something quick and intense: just what I wanted.  And now the bar is preloaded for back day. DEEP WATER BEGINNER Week 3, Workout 5 (Out of order)

AM WORKOUT (0305 natural wake up)

Juarez Valley front squats 225 w/5 six count burpees between sets

14

1

12*

2

10*

3

8

4

6

5

Time: 23:35

Transition immediately to EMOM daily work w/4 single arm KB swing buy in

12 rounds

Transition immediately to

Belt squat stripset (no rest)

30x150

4x125

5x100

4x75

5x50

4x25

5xAxle

Notes: Definitely feeling the effects of how hard I’ve been training. 225 felt much heavier than it had any right to, but got the 14 reps clean at the start. Asterisk indicates sets where I had to rack the bar to get in all the reps: in both cases it was the final 3 reps. Legs were there, but guts weren’t. Big contributor was the heat and humidity in the garage: was going full on tomato mode with how red my body was getting, at this is at 0330. Excellent opportunity to overcome. As a strongman competitor, I always felt like this was an advantage I had over my peers that trained in gyms with climate control. I was definitely moving slow through it all, but the heart rate was going fast, which is what matters.

Got Tang Soo Do tonight, and plan to get in some quick conditioning workout when I get off work. Going out for some Mexican food tonight.

Meant to log yesterday, but I’m really appreciating how Deep Water is making me do single leg work, because I don’t do it on my own and that’s really stupid of me. I tend to not like single side work since it takes longer than bi-lateral work, but for the legs the juice seems worth the squeeze.

 Training Log: Entry 2446

DEEP WATER BEGINNER Week 4, Workout 1 (out of order: should be Week 3 Workout 5)

AM WORKOUT (0520 wake up via alarm, 0640 workout)

Texas Deadlift Bar TnG Deadlifts 385
10x10 (3:00 between sets)

SSB alternating lunges 130
3x10 (2:00 between sets)

20 standing ab wheels
40 reverse hypers

Notes: Schedule is crazy, I had today off and have to work an early tomorrow, so rather than wake the house up at 0330 with 100 deadlifts I moved things around and will do conditioning tomorrow.  This means I did 10x10 squats on Friday and 10x10 deads on Tues.  Still stiff walking today but not as bad as previous days, and thankfully my deadlift is more back than legs, so it all panned out.  This was a struggle but I made it.  Used some of my old "cheats" by taking a legit 3 between sets vs 2:45, but it's still in the letter of the law.  Got lawn mowing, conditioning and possibly a run with the Mrs in my fuutre.

---

90 minutes of lawnmowing from 0930-1100

LUNCHTIME WORKOUT

10x280 Buffalo bar squat
10 chins
10 dips
5 BB squats
10 chins
10 dips
15 BB squats
10 chins
10 dips

Time: 6:04

PM WORKOUT (1730)

2.6 mile walk with the Mrs

Notes: Quite a full day of training.  It's hot as hell right now, and the lawn care was good low impact work.  That squat workout is sneaky, but once I racked after the 15 I was hurting real good.  Walk was restorative.  Definitely feeling cramming all this training together, but I'm eating well and making it work.  Conditioning in the early AM tomorrow and Tang Soo Do class in the evening.  Also, my Ironmaster additions arrived today.  Got them into the garage, but not fully set up yet.  Hopefully before back day: be cool to take out the 130lb bells for some rows for that.

 Training Log: Entry 2445

DEEP WATER BEGINNER, Week 3, Day 4

AM WORKOUT (0550 workout via alarm)

Axle bench press 236
3x10

Close grip axle bench press 211
3x10

(3) Incline dumbbell press 90
3x10

Dips
1x25
2x20

Push-ups
2xFailure
1xfailure+failure set w/slingshot+failure set w/Catapult+25 pushdowns

SUPERSET (hyper-ab) no rest

Reverse hyper 230
3x20

Standing ab wheel
3x7

CONDITIONING

Tabata rounds on the BAS with 16oz gloves

Notes: 2:40 between sets of benching, 2:00 between sets of dips/push ups.  On the final set of dips, I transitioned immediately to the next set of push ups, and then on that final set of push ups I went straight into sets with the slingshot, catapult and pushdowns.  Honestly upset I hadn't come up with that beforehand: great way to make it more intense.  Switching to the dumbbells on the incline press is the right call, and my Ironmaster extensions should get here tomorrow, so that's cool.  

Whole body is aching.  This is the Deep Water I remember.  Good to have it again.  Food continues to scale up.

I got a nasty little conditioning workout planned for later today, but the BAS was good to get back to.  I remember the last time I ran Deep Water my aggression ticked up toward the end and I really tore into the heavy bag work again.

LUNCHTIME WORKOUT

95lb thrusters

45lb KB snatches (alternate each rep)

10x5

5x3

5x1

Time: 19:50

Notes: This was really slick.  Hit a set of 5 thrusters, then 5 snatches per arm, repeat until 10 sets done, then drop to triples for 5 sets, then singles.  I discovered earlier how thrusters and snatches played nice together and this really sealed it.  I was huffing good at the end.  Helps that my garage is a million degrees.  Tore a bit off both thumbs from the cleans, which is going to make deadlifts suck a lot tomorrow, especially as it's supposed to be a conditioning day but deads work better with the schedule.  Shoulders feel like they're going to fall off, and everything is in pain: Deep Water.

 Training Log: Entry 2444

DEEP WATER BEGINNER Week 3, Workout 3

AM WORKOUT (0310 wake up via alarm)

25 NG chins

Axle clean and push press away 156

10x10 (2:45 between sets)

10 pull aparts between odd sets/5 chins between even

After final set of presses, 50 dips, followed by 25 pushdowns

Lateral raise dropset (no rest)

20x20lbs

20x10

20x5

20x2.5

20xEmpty hands

20 standing ab wheel

Poundstone curls

105xAxle w/2.5lb plates per side

40 reverse hypers

30 GHRs

CONDITIONING

Tabata intervals. First 3 rounds 20lb DB thrusters, next 3 air squats, final 2 20lb DB thrusters

Notes: Happy with this: getting the work in. I’m feeling the Deep Water now: legs are shot and I’m toy soldier walking everywhere. I actually about bit it before the workout even started. My alarm went off, I grabbed my 14 year old dog off the bed and carried him downstairs for breakfast like I do every morning because I’m just that kinda guy, was hobbling down them step by step and ended up stepping on a pair of my kid’s swim goggles that got left on the steps for god knows what reason. Exciting way to start the morning.

Getting into position on the push presses was a little tough with the soreness/stiffness, especially since I’ve quit warming up for them and just start with the workset, but after that things moved pretty smooth. Final 3 reps of the last set were a challenge, but got them knocked out. I may have gone about 5lbs too light on the press weights, but it’s just THAT close to right that I’m ok with it. The rest time manipulation creeps up on you. After that, combination of getting in daily work and prescribed assistance. Right patella is acting up again, but it also felt awesome after a week off, which leads me to believe it’s nothing major.

Conditioning is all focused on keeping my legs moving. I’m trying to learn from previous experiences here and just keep the blood flowing. Like a shark: keep moving or you’ll die.

On the nutrition front: Mrs wanted to hit up our favorite local pizza place for dinner last night, and amazingly I just wasn’t feeling the keto pizza, so I got some wings. Feeling more of that “no room for junk” kinda thing as I’m in this state of constant recovery. And on that note, unbreaded, bone in chicken wings remain amazing. Actually found myself chewing off most of the bone/connective tissue and going for the marrow once the meat was gone.

I’m on a 12 hour shift now. Packed well. Made a turkey breast stir fry with some coconut amminos among other yuppie cuisine.

 Training Log: Entry 2443

AM WORKOUT (0640) FASTED

Fran

Time: 5:38

Notes: Using kipping pull ups, and actually found it more taxing.  Far more full body.  Ultimately did this to get blood flowing into my legs, as they were feeling pretty dead from squats.  Got back work later today.

PM WORKOUT (1400)

Chins (various grips)
4xFailure

Bent over rows 205
4x10

Clean pulls 205
3x10

Axle shrugs against light bands
1x85

Kroc rows 115
1x20

40 Reverse hypers
50 band pull aparts 
20 standing ab wheel
50 dips
25 pushdowns

CONDITIONING

Tabata intervals
Odd minute: barbell front squat
Even minute: alternating KB snatch

Notes: 2:50 between sets.  Solid back pump.  The rows are becoming a bit more intuitive, and I'm figuring out technique and hand spacing for the clean pulls.  Conditioning was solid enough: just trying to keep blood flowing into the legs.  Prowler would have been ideal, but timing is an issue.  It's getting hot again, which is pretty awesome: garage is like a blast furnace.

 Training Log: Entry 2442

DEEP WATER BEGINNER, Week 3, Workout 1

AM WORKOUT (0520 wake up via alarm, 0700 workout)

Buffalo bar squats 325
10x10 (2:45 between sets)

SSB lunges 125
3x10 (2:00 between sets)

SUPERSET (hyper-wheel) no rest between movements

Reverse hyper 230
3x20

Standing ab wheel
3x7

AM WORKOUT II (1030)

12-9-6-3
Deadlifts 275
Dips
Pull ups

Time: 5:23

Notes: Final set was tough on the Deep Water squats, and breaking into it I felt pretty shaky.  Just coming back from downtime.  Was a solid workout, but squats are still crazy for me.  Second AM workout was a way to get in the 30 reps of deads and some daily work.  Stole it from a different Crossfit WOD and modified it a bit for my needs.  May get in a quick thruster workout before work.

 Training Log: Entry 2441

PM WORKOUT (1800)

Axle Grace
3:00

Transition immediately to 5 round circuit of

10 chins
4 standing ab wheel
10 dips
8 reverse hypers

25 pushdowns
50 pull aparts
30 GHRs
11 neck bridges each way

Notes: Got back from an 8 hour drive and hit a quick one.  Worst showing in Grace in a while, which is an awesome showing in general.  My belt is fitting loose and I definitely lost a little fluff over the week.  Looks like I did one of those mini-cuts I heard so much about.  Already had my traditional evening meal and am back on pace.  Deep Water Week 3 starts tomorrow.

 Training Log: Entry 2440

AM WORKOUT (0900)

Brian Alsruhe's push up ladder

Start from standing.  Do 1 push up.  Stand up.  2 push ups.  Stand up.  Repeat until 10, then work back down to 1.  Total of 100.

PM WORKOUT (1500)

1 burpee
1 KB snatch per side
Add a burpee and a snatch per side until 5 total, then restart at 1

4 waves w/80lb weighted vest (time: 22:53)
1 wave unweighted (total time 27:29)

Notes: That Push up workout is a sneaky one.  Great little trick to make 100 push ups suck a little more.  That burpee/snatch ladder thing I've come up with is diabolical.  Sucks much more than the 100 burpees.  Really felt like I was dying toward the end and could not wait to shake off that vest.

Travel day tomorrow, then back on the normal schedule.

 Training Log: Entry 2439

PM WORKOUT (1500)

3 mile run with the Mrs

KB workout

Just gonna narrate this.  I took my 45lb bell and clean and strict pressed each rep.  I did 1 rep, switched hands, did 1 rep, switched hands, did 2, switched hands, did 2, etc etc, up to 10, never setting the bell down.  Did it in 9:24.  Had me breathing hard at the end and blew up the shoulders pretty solid.  I liked it.  My hands are getting a little chewed up from my cheap kettlebell but nothing terrible.  I've really appreciated all the time I've had to play with the bell and get creative.  I'm thinking of getting another one at this point, or possibly an adjustable one.

I'm not logging all the training I'm doing, as I'm just grabbing little microworkouts where I can.  Got to In n Out today.  That was pretty awesome.