Training Log: Entry 2704

DEEP WATER BEGINNER Week 3, Workout 2

AM WORKOUT (0315 natural wake up)

Chins (various grips)
4xFailure

Pendlay rows 235
4x10

Clean pulls 190
3x10

MEGA TRAP/UPPERBACK SET 'O DEATH (shrug-shrug-pull-neck) no rest between movements

Axle shrugs against strong short bands
1x43

Kelso shrugs w/52.5lb KBs
To failure

Band pull aparts
1x50

Neck harness work

CORE SUPERSET CIRCUIT (no rest between movements/sets)

Reverse hyper 320
3x20

Standing ab wheel
3x11

50 dips
25 push downs

Kroc rows 115
1x18

POST WORKOUT SHAKE

CONDITIONING

30 rounds of Tabearta w/95lbs

THIRD BREAKFAST

2 mile 80lb weight vest walk w/dog

Notes: 90 seconds rest between everything.  This was an awesome back day: very productive and was feeling strong.  Pendlay rows are hitting the mark, I'm exercising discipline with the clean pulls and focusing on explosiveness, and coming away feeling pumped up.  I got up WAY too early: I was so used to working earlies last week that I still had that schedule on my mind.  In turn, I had more time for conditioning than usual, so pushed it for 30 rounds.  I actually had 20 minutes extra after that, and I was pretty proud of myself: I decided to play a video game and just take a moment to myself vs try to cram in even more training on top.  Been a while since I could find that balance.

Was good to get the dog walked early today.  If my schedule permits, I may try to keep that up.

All I got left is tabata KB front squats, but there's always room for more. 

EDIT

Finished out the day with my Tabata KB front squats with 52.5lb bells.  8 reps per round for first 7, 10 on the final.

Excited I'm not on nights this week.  Makes training/nutrition easier.  Deadlifts will cap off the week.  I need to remember to gorilla tape my quads to keep them from bleeding.

 Training Log: Entry 2703

Got up at 0615 after sleeping off and on and got through 7 rounds of this in 11 minutes

2 bear complexes w/95lbs

5 burpee chins

2 bears

5 dips

Goal was 15 minutes, but I was summoned away. Such is life. 

Got in a tabata KB front squat workout with the 52.5lb bells, getting 8s across and 9 on the final round while taking out the post-breakfast trash.

Took the dog for a 2 mile walk while I wore the 80lb vest, then got in another round of Tabata KB front squats while taking out evening trash.  Got 10 reps on the final round: 8 for the rest.

Want to log a hellacious workout I heard from Dan John while I was walking the dog.

KB front squat ladders

5 rounds of 

2-3-5-10

I love Dan, because he'll spend 40 minutes saying "Train less, keep it light, recover" and then out of nowhere drop something like Tabata front squats or this insanity.  He reminds me a big of Kaz, who spends a lot of time expressing his faith and love of God but will then get berserker eyes and talk about absolutely crushing someone.  I love that duality.  A man should be at peace because of his great capacity for violence and destruction; not because of inherent meekness.

I've traveling soon to be with family.  Planning on packing the KBs.  I can easily see that workout featuring.

 Training Log: Entry 2702

Slept until 0615 and did the following workout fasted

TABEARTA w/95lbs, 20 seconds on/10 seconds off, 2 complexes per round

20 rounds straight through

11 rounds rotating (1 round Bear complexes, 1 round 10 chins, 1 round 10 dips)

Just the thing to kickstart the day and bounce back from 10x10 squats. Should chase the soreness away. Work hasn’t called and I’ve gotten most of the grocery shopping done already, so looking forward to just some downtime. I’m switching to nights this week, but hopefully won’t need to work the full week through. Time will tell.

Already back into “locked in” mode with the Deep Water diet. Was hungry after breakfast and mixed a can of wild caught salmon with some sauerkraut. I have lots of yummy treats in the house, but I think of them like “emergency food”. If I can eat real food, I will

Took to dog for a 2 mile walk while I was wearing the 80lb vest in the afternoon and got in the Tabata KB front squats with 52.5lb bells for 8 reps per round in the evening, on top of my daily work.  These weekend days are nice: just little piecemeal workouts that all add up to something.  Those Tabatas are killer after Deep Water, but also restorative.

 Training Log: Entry 2701

DEEP WATER BEGINNER Week 3, Workout 1 (out of sequence due to schedule)

AM WORKOUT (0255 natural wake up)

Warm up with 3x3 box jumps superset with squats

Buffalo Bar Squats

10x10x345

50 band pull aparts

KB front rack lunges

3x10x52.5

SUPERSET CIRCUIT (no rest between movements)

Reverse hyper

3x20x270

Standing ab wheel

3x10

POST WORKOUT SHAKE

CONDITIONING

Deadlifts (328lbs)-chins-dips

15-5-10

Time: 6:38

Notes: 2:45 between sets of squats. I absolutely murdered this workout. At set 2, I came up with the pun “Deep Slaughter” and just kept giggling to myself over it as I would set my alarm, steel myself and crush every single set. I think back to when I first ran this program, using significantly less weight, and how I needed to lay on my back between sets because I was so exhausted. It’s been an awesome transformation. I also am really starting to appreciate the old heads talking about the value of squats. I always believed in it, but I never REALLY put effort into squat mastery. I’m squatting every day in some capacity now, and I’ve transformed myself into a squatting machine, and the results have just been awesome. I feel like it’s had a huge impact on my physique and performance, and these workouts keep reinforcing that. The squat workout used to be my most dreaded in Deep Water, and now it’s the one I look forward to accomplishing because it’s so simple. Click the belt, unrack the bar, crush the set, rack, repeat.

Cool thing about my adjustable KBs is how small an adjustment I can make to them. I threw on a 2.5lb plate to each handle, for a 5lb total increase on the lunges, and it was perfect. And that means this week’s daily KB tabata front squat will be 5lbs heavier in total.

On the very first rep of that conditioning circuit I bumped the bar into the top of my knees and re-tore both scabs from last week’s deadlift workout. Blood instantly started gushing, to the point it made the bar slick and traveled up and now my legs easier. One interesting sign is that, previously, I used to only get the scab on my right knee. If nothing else, this is showing that my left leg is getting some size again 6-ish years after my ACL reconstruction. All things in time.

Pleased to get the whole Deep Water workout done before work. I have Tang Soo Do tonight. Another sparring night: usually a decent workout. I actually get a weekend in theory, so that will be awesome.

I feel like mentioning it was 3 degrees according to my truck. Garage was cold this morning. Know how you stay warm? 100 squats.

PM WORKOUT I (1600)

Tabata KB front squats w/52.5lb bells (8 reps per round)

PM WORKOUT II (1800)

1 hour Tang Soo Do class, focus on bag work and sparring.  Good workouts all around.

 Training Log: Entry 2700

DEEP WATER BEGINNER Week 2, Workout 5 (active recovery)

AM WORKOUT (0305 wake up via alarm) FASTED

19 rounds in 50 minutes of

5 KB front squats w/50lb bells

Sprint up hill

Jog down

POST WORKOUT SHAKE

50 chins

50 dips

40 reverse hypers w/90lbs

30 GHRs

20 standing ab wheels

50 band pull aparts

25 pushdowns

Notes: Being disciplined by making running the focus. As much as I’d want to make this some psychotic weighted carry kettlebell circuit with a hint of running, I need to get more time running in general so that my body is used to simply running for long durations. “Sprint” is a generous word for those later rounds, but I focused on pushing myself. Running after the squats is a decent gut check, but they weren’t exhausting squats, just enough to make things suck a little.

It was 6 degrees out before windchill, with some light snowfall. Peaceful.

For a quick recap on Tang Soo Do sparring last night, I genuinely dislike the ruleset because of the habits it ingrains in me, but I got to face off against the senior student vs the instructor last night, which was at least a good bit of variety. He’s much taller than me, but in poor cardiovascular shape, so it was mostly about making him move his big body a lot so he’d get fatigued and I’d find openings. We had a good shin connect at one point and years of losing feeling in my shins had it’s advantage.

Thinking about jumping straight into squats tomorrow, just due to time, and then taking the weekend for conditioning. Is that the program? No. But I’ll still grow.

PM WORKOUT

Got in my daily Tabata KB front squats w/50lbs before getting the kid from school (got 10 on the final round) and then did a quick set of 10 clusters later in the evening.  Gonna Deep Water squat tomorrow for start of week 3.

 Training Log: Entry 2699

DEEP WATER BEGINNER Week 2, Workout 4

AM WORKOUT (0255 natural wake up)

Axle bench press

2x10x241lbs

1x9x241

Close grip axle bench

3x10x211

(3) Incline DB bench

2x10x80

1x9x80 (failed on 10th rep)

Transition immediately to 1 set of dips to failure, then 2 more sets of dips to failure, transition from final set of dips to a set of push ups to failure

Push ups

1xF

1XF+1xF w/reactive slingshot+1xF w/slingshot+1xF w/metal catapult+25 pushdowns

SUPERSET CIRCUIT (no rest between movements) hyper-abs

Reverse hyper

3x20x270

Standing ab wheel

3x10

POST WORKOUT SHAKE

CONDITIONING

5 rounds of

10 alternating KB snatches (5 per arm) w/50lb bell

10 chins

Time: 5:50

30 GHRs

Notes: 90 seconds between sets of benching/dips/push ups. Got in 10 band pull aparts between the first 5 sets, then got my neck work done. Was feeling strong on bench today. Set up was tight. I’m thinking the strict pressing beat me up less than the push pressing did. This is still a really lackluster day, but that’s by design. Can’t run into the red the whole program. Conditioning was short to get to work on time, but it was effective enough. Beat the hell out of my left forearm on those snatches: need to be a little more precise.

Second week is just about done. Real training starts soon. Will need to keep ramping up the food and make the most of this.

Got Tang Soo Do tonight. It’s sparring week, so it should be a decent workout. Still plan to get in my KB front squats. I really think I’m onto something by throwing that in on the daily. I feel like it’s had a significant impact on my physique.

PM WORKOUT

1 hour of Tang Soo Do (sparring night, bag work and a round of sparring with the senior student, may post more details when time permits)

Tabata KB front squats w/50lb bells (8 reps per round for 7 rounds, 10 reps on final round)

 Training Log: Entry 2698

DEEP WATER BEGINNER Week 2, Workout 3

AM WORKOUT (0305 wake up via alarm)

Axle clean and strict press away

10x10x141lbs

Did supersets of 10 band pull aparts between then first 5 sets, then neck work between 2 sets, then more band pull aparts

IMMEDIATELY after final set, jump straight into

Lateral raise stripset (no rest between sets)

20x20lbs

20x10

20x5

20x2.5

20xEmpty hands

Poundstone curls

129xAxle w/2.5lbs per side

SUPERSET CIRCUIT (no rest between exercises)

Reverse hyper 270

3x20

Standing ab wheel

3x10

POST WORKOUT SHAKE

CONDITIONING

21 KB thrusters w/50lb KBs

21 chins

15 alternating KB snatches w/50lb KBs (15 reps total)

15 chins

9 KB thrusters

9 chins

5 snatches

5 chins

No time: phone didn’t click when I needed. Less than 7 minutes, based off how much time I had to get this done

Notes: 3:45 between sets of press. Weight is just about perfect here. I was absolutely murdering it in the early sets, and the final 2 sets had a few struggle reps in it. Should bode well with reduced rest times. I am so totally dialed in to my body at this point it’s pretty nuts. These sessions have run long, but this concludes the final 4 minute rest workout of the program: the REAL training starts soon.

Trying to hit Fran after 100 reps of press was proving to be too long of a workout, so I called an audible with those snatches. Been a while since I did those, so it was a nice stimulus change.

Got a wintry mix blown in for today. Tuesdays were my prowler days on the previous program, so a bit of kismet that it didn’t happen today. Means a weighted vest walk probably isn’t in my future.

Current schedule has me looking at a 12 tomorrow. Plan is to bench in the morning for that, then Tang Soo Do in the evening.

PM WORKOUT I (1530)

Tabata KB front squat w/50lb bells (8 reps per round, 11 reps in final round)

PM WORKOUT II (1900)

Tabata KB front squat w/5lb bells (8 reps per round)

50 dips

25 pushdowns

30 GHRs

Notes: Got off work early and told myself I was going to go for a run.  Ended up spending the extra time doing a bunch of meal prep instead.  Turned around and it was time to grab the kiddo, so I hit the tabata on the way out the door.  Once again: just head in the garage, grab the bells and go.  Love being "always ready".  Second round was just me taking the trash out through the garage and getting it done.

Working a 12 tomorrow.  

 Training Log: Entry 2697

DEEP WATER BEGINNER, Week 2, Workout 2

AM WORKOUT (0305 wake up via alarm)

Chins (various grips)

4xFailure

Bent over barbell rows (Pendlay)

4x10x230

Clean pulls

3x10x185

TRISET (shrug-shrug-pull)

Axle shrugs against strong short bands

1x41

Kelso shrugs w/Kbs

12x50lbs

Band pull aparts

1x50

SUPERSET circuit (no rest between movements) hyper-abs

Reverse hyper

3x20x270

Standing ab wheels

3x10

Neck work

POST WORKOUT SHAKE

CONDITIONING: TABEARTA w/95lbs

25 rounds of 20 seconds on/10 seconds off

30 GHRs

Notes: 90 seconds rest between movements. Another decent back day. It takes me a few sets on the rows to find my groove. More warm-ups would probably help, but time is at a premium. I’m keeping the weight low on the clean pulls and really focusing on exploding out of it, and it seems to be working out well. I cut out the kroc rows for the sake of time, but might throw them in later today. Kelsos feels great with the KB handles.

Tabearta was rough today. Fits this day just perfectly.

It’s crazy how sore my body is. This program always delivers.

PM WORKOUT (1500)

2 mile 80lb weighted vest walk with dog

PM WORKOUT II (1900)

Tabata KB front squats w/50lb KBs, 8 reps per round, 10 reps in final round

Notes: Starting to find where I can push the limits now.  Growing this little workout at the end will probably do some good.  Still got some crazy days ahead work wise.

 Training Log: Entry 2696

Slept until 0618 and did the following fasted

10 rounds of

5 burpee chins

5 KB swings w/40kb bell

5 dips

Took 13:20, so closed out 15 minutes with 62 swings

25 pushdowns

50 pull aparts

20 standing ab wheels

30 GHRs

Neck work

Body is feeling beat to hell. Definitely got the Deep Water effect going. Plan is to not place load across the body today, but I imagine those tabata KB front squats will still happen. Otherwise, fingers crossed for another weekend day. Got some steaks thawing out for the evening: it’s a good day.

PM WORKOUT (1500)

2 mile 80lb weighted vest walk with dog

PM WORKOUT II (1830)

Tabata KB front squats w/50lb bells (8 reps per round)

Notes: I was a bad boy and loaded my body.  Such is life.  Schedule flipped on me a bit and I'm going in early tomorrow but only working 8 so far, so that's a positive.

 Training Log: Entry 2695

DEEP WATER BEGINNER, Week 2 Workout 1 (out of sequence due to schedule)

AM WORKOUT (0305 wake up via alarm)

Texas Deadlift Bar Deadlifts

10x10x400lbs

KB front rack lunges w/50lb bells

3x10

30 GHRs

Photo of set-up featuring new adjustable KB handle

POST WORKOUT SHAKE

Shower, have another meal, start driving to work, get told you don't need to be there and just stay on telephone standby

Turn around and do rest of workout

CONDITIONING circuit (squat-chin-dip), squats 280lbs

15-5-10 in 6:45

50 band pull aparts

25 pushdowns

SUPERSET CIRCUIT (no rest between movements)

Reverse hyper 270

3x20

Standing ab wheel

3x10

Neck work

20 chins and dips

Notes: 3:45 between sets of deads, 90 seconds on the lunges.  Funny situation: I expected to be working all the way through the weekend, so I went straight into deads so that I could get the longest/hardest workout done while the family slept and maximize my downtime with them.  Getting turned around on my way at first had me somewhat miffed that I went through all that "for nothing", then immediately felt the joy of having my weekend back...and since it was STILL o'dark stupid when I got the notification, I just went home and finished off the parts of the workout I left behind.

Let's talk about this workout for a second.  I got up at 0305 after working 3 12 hour shifts in a row, ALSO getting up at 0305 for those so I could get in an hour of some sort of training on top of my daily Tabata KB front squats, accumulating a combined total of 20 hours of sleep over 4 days, had 1 slice of keto toast with some sunbutter in it, did a total of 6 reps to warm-up (3x135, 2x225 and 1x315) and then went and deadlifted 400lbs 100 times.   I am a f**king maniac.  You don't want to deal with me on a good day.

Had to go dead stop for 3 total reps this workout: rep 10 of the 9th set, and reps 9 and 10 of the 10th.  Acceptable loss.

Loving my new KB handle.  Opens up so many avenues.

That squat WOD was ROUGH.  Between having done the deadlift workout previously, and then getting ready for work, totally cooling down and getting out of the "training mindset", my body was just beat to heck.  

PM WORKOUT (1500)

2 mile 80lb weighed vest walk with the dog

PM WORKOUT II (1830)

Tabata KB front squats with 50lb bells (8 reps per round, bells held at the side when not squatting)

Notes: Made the most of the day.  Sun was out and it was a great day for a walk.  And adding 10lbs total to the tabata KB squats is a whole new challenge, which is awesome, because I already have a method of progression on it based off my time with 45lb bells.  Holding the rack position was the most difficult part, and part of that is having 2 Ironmaster bells vs my previous 1 IM/1 CAP barbell one.  Having to adjust to a new style.

 Training Log: Entry 2694

DEEP WATER BEGINNER Week 1, Workout 5

AM WORKOUT (0305 wake up via alarm) FASTED

Hill Runs

6 rounds of the following done in under 54 minutes

Sprint up the hill

Jog back

Front rack carry 45lb KBs up the hill

Jog back

Sprint up the hill

Farmer carry KBs down the hill

POST WORKOUT SHAKE

15 minute circuit of daily work and KB swings w/40kg bell

10 swings-10 ab wheels-10 swings-20 reverse hypers-10 swings-25 dips-10 swings-10 ab wheels-10 swings-20 reverse hypers-10 swings-25 dips-10 swings-10 chins-10 swings-25 band pull aparts-10 swings-10 chins-10 swings-25 band pull aparts-10 swings-10 chins-10 swings-25 pushdowns-10 swings-10 chins…then rest and 10 more chins to get 50 total

Notes: As much as I really dig the prowler, I need to get into running shape again and this was a decent enough compromise. There is an ok hill near my house that I drove to for this. I’m contemplating trying some stadium steps as well.

I’m very pleased with my ability to sprint up the hill. The first sprint of the first round was more of a fast run, but that was more for the sake of testing out my hamstrings before fully committing. After that, I could really punch it. I imagine I have the prowler to thank for that.

Front rack carrying the bells up the hill was definitely an interesting form of suck. I ensured to move as fast as I could, which wasn’t quite a run, but wasn’t just me plodding along. Same with my jogs back to start. Wanted to keep intensity as high as I could.

The farmers carries back down answered the mail. Grip and traps were feeling it.

In general, this was a solid workout. I got gassed well enough. There’s room to make it more awful, but the goal is to improve my running rather than just blow out my lungs. I may still try to do both. Simplest would be to Litvinov it and just front squat before the sprint, but that would seriously detract from the running training of it. Also have lots I can steal from “Tactical Barbell”

Little daily work circuit at the end was nice. Kept heart rate up. I’m getting better at swings.

Work is staying crazy for the foreseeable future. My family is being awesome, and I have enough food stored up at home that the diet isn’t going to skip a beat, but I’m pretty fatigued from Deep Water and not much sleep. This is what we do.

I ordered 5lbs of piedmontese beef liver last night, along with some other beef since their inventory seems replenished. I have really grown to appreciate liver, and it being so cheap is a plus as well.

PM WORKOUT (1700)

10 tabata rounds of 9 reps per round of KB front squats w/45lb bells

Notes: Getting that 10th round was a real killer.  Big fan of including this.  Back on 8s for a bit.  Going to deadlift tomorrow, since it makes the most sense with my schedule.

Training Log: Entry 2693

DEEP WATER BEGINNER WEEK 1, Workout 4

AM WORKOUT (0301 natural wake up)

Axle bench press 236

3x10

Close grip axle bench 206

3x10

(3)Incline DB bench press

7x90

2x10x80

Go straight from final set of DB bench into a set of dips, then

Dips

2x10

Go straight from final set of dips into a set of push ups, then

Push ups

1xF

1xFailure+failure set w/Reactive Slingshot+failure set w/Slingshot+failure set w/Metal Catapult, go straight from that into

SUPERSET CIRCUIT (no rest between movements, back to back) hyper-abs

Reverse hyper 270

3x20

Standing ab wheel

3x10

25 band pushdowns

Neck work

POST WORKOUT SHAKE

Comrade Fran (45lb KBs, strict chins)

21-15-9-5

Time: 7:02

Notes: 90 seconds rest between all exercises. 10 band pull aparts done between everything. Bench is always the least exciting day of Deep Water, and I’m keeping rest periods short on it again so I can get it done quick. These 12 hour work days really compress things, which is also why the conditioning is so truncated, but Fran was perfect to help me get in my daily chins.

Benching is such a “trick lift”. I was able to make my final set stronger than my first two sets by focusing on squeezing the axle as hard as I could. Leg drive is always a factor as welll.

Went too heavy on the DBs. I have to factor in how fatigued I will be by the time I get to them.

That ultra dropset of push ups with the slingshots is always a great way to completely nuke my body.

Legs are feeling as fresh as can be given the circumstances. They really seem to be responding well to the daily tabata stuff. My new KB handle should be arriving today too, which opens up the opportunity to go a little heavier.

Running of some variety tomorrow. Need to be in 10 mile shape by Apr. Thinking about doing either stadium steps or hills for an hour or so, but if weather continues to not play nice, there’s the treadmill.

Walked stairs at work a few times.  Been a great way to get a break in.

PM WORKOUT (1900)

9 rounds of tabata KB front squats w/45lb KBs, 9 reps per round, bells held at the side when not squatting.  Still a total gasser. 

 Training Log: Entry 2692

DEEP WATER Week 1, Workout 3

AM WORKOUT (0305 wake up via alarm)

Axle push press superset w/10 band pull aparts

10x10x161lbs

Go straight from final set into

Lateral raises (no rest between sets)

20x20lbs

20x10

20x5

20x2.5

20xEmpty hands

Poundstone curls

128xAxle w/5lbs

SUPERSET CIRCUIT (no rest between movements) hyper-abs

Reverse hyper 270

3x20

Standing ab wheel

3x10

CONDITIONING

7 rounds of 5 burpee chins/5 dips in 5:45

25 pushdowns

Notes: 3:45 between sets of push press, with some neck work thrown in between sets as well. Really glad I kept some push pressing in my intensification block, as the proficiency showed through today. Had some solid leg drive and was feeling quick. Left shoulder slipped a little on the 8th set and made things a touch challenging from there. Weight is just about perfect for what I need, as the final rep of the final set had me struggle for lockout. Had to rush a little at the end to get to work on time. A good enough workout, but not great. My legs are sore, but not crippled like they were when I first ran this. Really figured out how to get ahead of the soreness.

PM WORKOUT

Got in my hour of Tang Soo Do and then did 9 rounds of 9 reps of 45lb KB front squats at tabata timing as soon as I got home.  Still a total gasser.  Also went for a 10ish minute walk up and down the stairs at work at one point because I was going out of my mind.  I REALLY liked that.  I've heard Stan Efferding talk about the benefits of a 10 minute walk.  I think I'll make this a regular feature.

Benching tomorrow.  Another 12.  Food is packed and ready.  We got this.

 Training Log: Entry 2691

DEEP WATER Week 1, Workout 2

AM WORKOUT (0315 natural wake up)

Chins (various grips)

4xFailure

Bent over rows (deadstop/Pendlay) superset w/20 band pull aparts

4x10x225

Clean pulls

3x10x185

Axle shrugs against short strong bands

1x40

Transition immediately into neck work

SUPERSET CIRCUIT (hyper-abs, no rest between movements)

Reverse hyper 270

3x20

Standing ab wheel

3x10

Kroc rows 115

1x18

POST WORKOUT SHAKE

CONDITIONING: TABEARTA

30 rounds. 20 seconds on/10 seconds off. 2 Bear complexes each round with 95lbs

50 dips

25 pushdowns

30 GHRs

Notes: Went with 90 seconds rest between movements. Traditionally, when I’ve run Deep Water, I’d treat this day like the others, and do 4 minutes rest at the start of the block and cut it down to 2 by the end. This time around, I’m gonna run the bench and back day as more traditional bodybuilding-esque days and only Deep Water the Deep Water days. Like last time, I’m making sure to hit the absolute minimum requirements for the workout and then expanding from there. I won’t take things out, but I’ll add. Going with a heave approach on the bent over rows, rather than keeping them stupidly strict like I usually do. I figure it will help contribute toward my ability to get things off the floor, and I’m getting enough other back work that it should be good.

Kept clean pulls light to focus on technique. I’m strong enough: I’m not fast.

Tabearta was just the natural choice for today. I was thinking of doing a bunch of clusters so I could get blood into my legs to recover from the Deep Water squats AND get some clean practice, and then I realized I was trying to re-invent a working product. 30 rounds is 15 minute of work, and it’s definitely work.

Day 2 done. Some more conditioning at some point, if I can get it in.

PM WORKOUT (1900)

9 tabata rounds of KB front squats w/45lb bells, 9 reps per round, bells held at side when not squatting

Notes: Seeking the next challenge here.  That 9th round was awful.  Legs are feeling the Deep Water soreness and this is just barely keeping me in the fight.

 Training Log: Entry 2690

DEEP WATER, WEEK 1, DAY 1

AM WORKOUT (0323 Natural Wake up)

Warm-up superset (jump-squat)

Box Jumps (not the highest ever)

3x3

Buffalo Bar Squat

5xBar

3x140

3x230

Buffalo bar Squats 340 w/3:45 between sets

9x10

1x11

KB front rack lunges w/45lb bells (60 seconds between sets)

3x10

SUPERSET (hyper-ab) no rest between movements

Reverse hyper 270

3x20

Standing ab wheel

3x8

50 band pull aparts

POST WORKOUT SHAKE

CONDITIONING/Technique work

Deadlifts w/328lbs-chins-dips

15-5-10

Time: 6:25

Then did 30 KB swings w/40kg-5 chins-5 dips for 5 rounds and closed out with 30 KB swings for a total of 16 minutes of conditioning

30 GHRs

Notes: Actually wanted to do 345 for the squat. Grabbed 2.5s instead of 5s. Didn’t realize it until I was unloading. But given that I absolutely flew through the squats and it’s 15lbs more than the last time I ran Deep Water Beginner, all signs are awesome. I’ll add more next time. I am too stupidly conditioned for this at this point. Used to be I had to lay down between sets, and now I found myself getting bored waiting for that timer, but I also know from experience that the first 2 weeks NEED to be boring so that the last 4 are survivable. Pushed the final set just a touch to get a feel, and though I coulda gone even deeper into the water, today isn’t the day for it. I have to hold back on my natural tendency to self destruct. I am honestly in too good of a place right now: just firing on all cylinders and ready to crush stuff.

Those front rack lunges are what I’ve needed this whole time. Easy set up, taxing, natural movement. My new handle should arrive around the mid point of the program, which will be awesome. I’m actually thinking of cutting out barbell cleans for intermediate and alternating between log and kettlebell.

Deviating from the core work but keeping the spirit. No rest, bounce back and forth between extension and ab work.

Bringing back the conditioning/technique work thing I did last time, because it works real well. Then threw in the KBs to finish because I got a wild hair to combine the 10k swing challenge with Deep Water. I don’t think that’s going to happen this round, but I think my future is written on it, so this can be a good pilot.

Really happy to get those GHRs in. I tend to let them go until the end of the day since my GHR is in the basement rather than the garage. Hitting them after this workout is where the magic lives.

Day 1 done. That said, definitely more conditioning in my future.

On the supplement front, Mrs and I brought sugar free Metamucil into our lives, and man I wish I had done so earlier. It’s got the Jon Andersen and Dan John nod of approval, which is more than enough. Also pretty yummy.

PM WORKOUT (1800)

Tabata KB front squats: 45lb KBs 8 reps per round, hold in racked position when not squatting.  Got through all 8 rounds.  Big PR

Neck work

Tabata KB front squats: 9 reps per round, KBs held at side when not squatting.

Notes: Just becoming a machine at these.  And again: no warm-ups.  Walk in the garage, grab the bells and start squatting.  

 Training Log: Entry 2689

Slept until 0628 and hit a fasted 42 rounds of tabata burpee over bar.  As much as I wanted to get in some kettelbell work, with day 1 of Deep Water tomorrow I figured it'd be good to do something that got my hips opened up.

Superbowl today and we're doing burgers.  Got bison and shrimp on my mind.  Wife also made an AMAZING psuedo pasta dish last night using sweet itallian chicken sausage from trader joes, Costco "Healthy Noodles" (those "MIracle noodles" made of yam powder that are almost zero calorie), fat free mozerella, no sugar added pasta sauce and fat free sour cream.  My past self would have reversed all of those adjectives, but this is pretty much pure protein and trace carbs and is going to factor heavily into my diet this week as well, which is awesome too.

Things are great.

PM WORKOUT

2 mile 80lb weighted vest walk with the dog

Came home, took off the vest and knocked out

50 chins

50 dips

50 pull aparts

40 reverse hypers w/50lbs

30 GHRs

25 pushdowns

20 standing ab wheels

Neck work

Notes: Timing was good for a walk today. They’re getting easier, despite the drop in frequency. Conditioning is simply on point. Will probably get in more Tabata KB squats today.

Got some Deep Water meal prepping done this weekend

2lb chorizo mix of 95% lean grassfed ground beef and grassfed piedmontese beef liver, a bunch of sugar free teriyaki air fried chicken breast tenderloins and some air friend asparagus and egg plant.

Finished up with Tabata KB front squats w/45lb KBs holding the bells in the racked position when not squatting.  8 reps per round.  Still can't make it past the 7th round.  Made up for it by squatting until the whistle blew on the 8th round and then holding the bells through the final 10 seconds.  This is a great challenge.

I am ready to destroy Deep Water.  This break was what I needed.

 Training Log: Entry 2688

Slept off and on until about 0615 and did the following fasted

COMRADE FRAN (45lb KBs, strict chins)

21-15-9 in 6:14

Immediately from there, I did a circuit like this

1 Dan John armor complex with KBs

10 dips

Armor

5 standing ab wheels

Repeat until 50 dips and 20 ab wheels done, got in 5 more chins to get my 50, 1 more armor complex, then closed it with 50 KB swings w/40kg bell, 50 pull aparts and 25 pushdowns.

We're going 1 more Tang Soo Do class today to make up for missing class last week, so I got that on my schedule.  Otherwise, easing into the first Deep Water workout.  More conditioning ahead, but that's about it.  Superbowl tomorrow, so we're gonna eat something good.

1 hour of Tang Soo Do in the AM

PM WORKOUT (1630)

Tabata KB front squats with 8 reps per round with bells held in front rack the entire time (made it through round 7 before having to reclean)

40 reverse hypers w/50lbs

Neck work

Tabata KB front squats with 9 reps per round (bells held in hands at the side during downtime)

Notes: Finished up that second Tabata and said to myself "That was REAL stupid".  Always a good sign.  That front rack deal is a serious challenge mentally while the other is a physical challenge.  Stacking them both is gold.

 Training Log: Entry 2687

AM WORKOUT (0441 natural wake up) FASTED

40 minutes, AMRAP of the following circuit

10 KB swings w/40kg bell

5 burpee chins

10 KB swings

8 parallel bar dips

20 rounds completed

20 standing ab wheels

50 pull aparts

25 pushdowns

40 reverse hypers w/50lbs

Notes: Original plan was a weighted vest treadmill walk, but decided I wanted to do anything but that, so went with this instead to get in some conditioning and daily work all in one.  Hands still a little chewed up from Tabearta but otherwise no worse for wear.  This one is a little sneaky: the lungs never really seem to get hit hard, but through out it all is just a general feeling of exhaustion.  400 swings done: makes me thing about the 10k swing challenge.

Got the day off work.  Nice to be able to recharge.

PM WORKOUT (1800)

1 hour Tang Soo Do class, immediately come home and do Tabata KB front squats w/45lb bells BUT, instead of holding the bells at my side for the 10 second rest, I held it in the front rack position.

Made it to round 6 before I had to drop them.  It's a unique challenge.  The lungs don't get burnt up as much, but the traps are screaming.  I like it for variety's sake.  Only went for 8s across since it was a new challenge.

Weekend is here.  Deload is working: I am champing at the bit to squat hard and eat big.  I am more than ready for Deep Water.

Also got some liver on the ready to make chorizo again.

 Training Log: Entry 2686

AM WORKOUT (0341 natural wake up) FASTED

TABEARTA

40 minutes of Bear complexes with 95lbs at 20 seconds on/10 seconds off

First 40 rounds: 2 complexes per round

Next 10: 1 complex per round

Next 10: 2 per round

Next 4: 1 complex per round

Next 16: 2 per round

POST WORKOUT SHAKE

50 dips

20 standing ab wheels

40 reverse hypers w/50lbs

50 band pull aparts

25 pushdowns

Neck work

37 burpee chins in 5 minutes

13 chins

Notes: The deload madness continues. Ever since I did this for 10 minutes I knew a day would come that I’d make a whole workout out of it. 40 minutes of 2 per minute is now a goal to chase. Reminds me of Kalsu: you start strategizing. Got some hot spots on my hands after this, but otherwise not too worse for wear. 5 minutes of “recovery” with 1 complex per round was more than adequate.

Burpee chins were moving slow, but that’s to be expected.

Tang Soo Do was a gasser last night. Lots of focus on forms and basics. After all the training I’ve been hammering, it was tearing me up good.

I have the day off work tomorrow. Might do a weighted vest incline treadmill walk in the morning after some sleeping in. Don’t really have any other marks to hit for the week.

I was stupidly lean this morning. Always good to have that info in the back pocket. No matter what, I am always 7 weeks away from being peeled. And that’s WITHOUT suffering.

PM WORKOUT (1900)

Tabata KB front squats w/45lb bells

Notes: Got 9 in all rounds again.  Not a fluke.  Time to go for more.

 Training Log: Entry 2685

AM WORKOUT (0312 natural wake up) FASTED

“FARMER JOHN’S PRIZED TURKEY”

Let me describe this one.

I have the prowler set up with 90lbs loaded on it.  Right next to it are 2 45lb KBs.  I have a marker placed 60 paces ahead, and then another marker placed 60 paces ahead of that one.

* At the start of the round, I pick up the bells and do 3 KB thrusters, then farmer’s walk them 60 paces. 

* Run back to the prowler, low handle push it to the bells

* Pick the bells up, 3 thrusters, farmers walk 60 paces

* Run back to prowler, low handle push to the bells

* Pick the bells up, front squat 3 reps

* Keep the bells in the front rack position, walk 60 paces

* Front squat 3 reps

* Keep the bells in the front rack position, walk 60 paces

* Front squat 3 reps

* Set bells down, run 120 paces back to prowler

* Get prowler to the bells.  I rotated this movement.  I went high handle push for the 1st round, backwards drag second, high handle push third, forward drag fourth, then repeated that whole sequence

That is ONE round.  I did 8 of them in 50:58

Ended the workout with KB front rack walking lunges for 10 paces, drank my post workout shake, got home and did the following

50 dips

50 pull aparts

40 reverse hypers w/50lbs

25 pushdowns

20 standing ab wheels

Neck work

40 burpee chins in 5 minutes

10 chins

Notes: That was like THE prowler workout.  I caught some prowler flu bad.  Breathing hard, doubled over, lots of swearing.  With Deep Water coming up, the prowler is going to feature less in my training, so I wanted to really get in something good here, and I absolutely did.  Name is based around it being a lot of Dan John inspired stuff, farmer’s walks with the bells, and a modified “Eagle” workout that, in turn, I’ve dubbed “The Turkey”.  

Seriously though, this was magic.

PM WORKOUT (1900)

Tabata KB front squats w/45lb bells

Notes: Got 9 reps each round.  Awesome.  Also, Ironmaster got their KB handles back in stock so I ordered a second one.  This GREATLY expands my KB options for the future.  I'm excited about that.  I'm actually thinking of running Deep Water with KB cleans vs barbell at this point.  Time will tell.

 Training Log: Entry 2684

AM WORKOUT (0330 wake up via alarm)

GIANT SET WARM UP (jump-squat-row)

Box jump

3x3

Buffalo Bar Squat

5xBar

3x140

3x230

T-bar row 100

3x10

WORKOUT

Juarez Vaelly squats w/jumps and rows.

Go 3 box jumps-10 squats-10 rows, then 3 jumps-1 squat-10 rows, etc.

Started with 320lbs, after that series was finished, went with 230, after that series was finished, ended with 40x140 buffalo bar squat

Belt squat dropset, starting with 200, then 175-150-125-100-75-50-25-axle

POST WORKOUT SHAKE

EXTRA CONDITIONING

10 KB swings-10 dips-10 swings-4 ab wheels

5 rounds of the above, buy out with 50 swings

Done in 10:30

Notes: I'm sure there's a better way to log all that, but ultimately I got 150 reps of Bufalo bar squats in this morning as part of my deload workout.  Had to make the jumps a little on the shallow side.  Jumping before squats is awesome: jumping AFTER squats is tricky.  I like how this worked out.  

Went to do some burpee chins and had nothing in my upper body pressing muscles.  Went for dips and my triceps were murdered.  Looks like that 30 minute press thing worked.

Gonna hit the prowler tomorrow, and that might be my last time doing it for a while as I take on Deep Water.  I have a 10 mile race in Apr I need to start prepping for.

Ended the day with Tabata KB front squats w/45lb bells.  Made it a goal to get 9 squats per round.  Managed it for all but the final one.  Good to have things to chase.

 Training Log: Entry 2683

Slept until 0618 and started the day off with 40 rounds of Tabata burpees over bar, fasted.

PM WORKOUT (1400)

Did this

I managed 152 reps in 30 minutes using 156lbs on an axle at an estimated 185lbs bodyweight.  

Finished up with a not quite 2 mile walk with an 80lb vest with the dog.

Deload has begun, Deep Water next week.  

 Training Log: Entry 2682

Slept until 0630, did a fasted workout of 21 rounds, tabata timing, of

40kg KB swings

45lb KB thrusters

Burpee chins

---

Talking about yesterday, it was a less than ideal day to end the ROM progression cycle, but I've appreciated just taking that day on like any other day vs building a ritual around it, so off I went.  Most interesting thing was how poorly my lifting belt fit.  Typically, I'm bloated coming off shift and its too snug, but that day it was much looser and was gripping in weird spots.  I could feel it move between reps.  Neither the very topset of 10 nor the backoff sets of 4s were me pushed to my absolute limit, but the degree of effort I was willing to put in after an overnight 12.

The EMOM work is STILL awful, and will most likely need to be a regular feature of mine in the future. Definitely a value added experience from this training cycle.

Tang Soo Do was basics night.  I've been drilling a series of movements over the past few weeks that were difficult for me to grasp and absolutely nailed it.  Got some kudos.

Realized kind of the big difference between what we're learning and what I learned in combat sports.  In the latter, it's assumed somewhat equal footing in terms of physicality (weight classes and such) and so you're learning how to go the distance, control the fight, endure, outwight, etc etc.  With traditional martial arts, it's assumed you're outmatched.  Someone bigger and stronger than you is wanting to start something.  It's why there's such a focus on "one shot one kill" sorta stuff.  You're probably only going to get one or two chances to do something, so you learn how to put as MUCH of yourself into one movement in the hopes it's enough.  As much as I don't care to chamber my punches because it drops my guard, I "get" that we do it to create torque into the ONE punch we're most likely going to get when the chips are down.  We don't need to keep our guard because this isn't going to become a boxing match: either we hit the dude and can get away or we were already f**ked.

I DO think we throw away a lot of that good will with non-contact sparring, because it drills pulling the very punches that we need to fully commit to, but such is life.  I also have to appreciate that, in most cases, I'm going to be the sand-kicking bully vs the 98lb weakling.

PM WORKOUT (1430)

20 reps of Buffalo Bar Squat w/410+20 reps of texas deadlift bar touch and go deadlifts w/405

Used rest pause.  Squats went 12+4+4, deads went 8+6+6

2 mile weighted vest walk with dog

Notes: Honestly just plain didn't want to train today.  Coming off the 2 12s, staying up all day to reset my clock yesterday, deadlifted hard and heavy yesterday, wasn't feeling great.  Instead of the epic workout I'd been doing, I decided to just push the weight high and go for what I could.  Pleased with this.  Squat depth was junky because my knees are shooting WAY forward, and that's a consequence of my posterior chain still being pretty chewed up from yesterday's deads, but I'm happy with where my strength was for that, and I think it's nutty that I got those deads in 3 sets when that's how much it takes me to get 315 done normally.  

2 mile walk afterwards was agony, and I feel like I'm self-destructing now.  Good workout.

 Training Log: Entry 2681

Today has been nuts. All good, but hair on fire. Gonna throw down a quick log and come back to flesh out details sometime.

AM WORKOUT (0700 post 12 hour night shift)

Texas Deadlift Bar TnG deadlifts

5x135+chains

3x225+chains

1x315+chains

1x385+chains

10+4+4x455+chains (12 breath rest pause)

12 minute EMOM

Odd minute: (3) Deficit deadlifts 315

Even minute: SSB squat 205

8-7-6-5-5-5

1 minute break for profanity and blasphemy

No rest between any of the following

40 axle shrugs against short strong bands–50 band pull aparts–neck harness–40 reverse hypers w/50lbs–20 standing ab wheels–50 dips–25 band pushdowns

LATER IN THE DAY

CONDITIONING

10 KB clusters w/45lb bells

10 burpee chins

4 rounds of the above accomplished in 9:40, bought out with 10 more burpee chins to get my 50 and finished at around 10:57

Tang Soo Do later tonight. I’ve currently slept 30 minutes over the last 24 hours. Rock on.

 Training Log: Entry 2680

THURSDAY

Got 18 rounds of Snakehandler Mass done in 40:15 after coming off a 12 before crashing for a few hours, getting in all my daily work and hammering Tabata KB front squats before getting back to another 12.

 Training Log: Entry 2679

AM WORKOUT (0330 wake up via alarm)

SUPERSETS (press-chin)

Log clean and strict press away
5xLog
3x120
2x140
2x160
2x180
2x200
0x235 (cleaned, no press)
1x220

NG chins w/105lbs
8x2

GIANT SETS (dip/press-dip-raise-pull): Press on odd sets, weighted dips even sets

Trap bar press 150
1x10
1x8
1x7

Weighted dips 95lbs
3x10

Dips
6xFailure

DB lateral raise 20lbs
6x11

Band pull aparts
6x15

POST WORKOUT SHAKE

CONDITIONING: "TABEARTA"

95lb Bear complexes at 20 seconds on/10 seconds off for 20 rounds

Kroc rows 115
1x18

Notes: Head was the struggle today.  Got the log cleaned into place on the set of 235 but the world wouldn't stop spinning long enough for me to get set to press.  Looking back, my meals were VERY light yesterday as a result of a tight schedule.  I'm at a point of leanness where pre-workout nutrition is becoming a factor, which is yet another sign that I'm cutting this diet break in time.  It will be good to get back to eating to gain.  Went for that follow on set of 220 and misgrooved the second rep.  Still made some progress on the supplemental work, and broke myself on Tabearta.  That remains one of my better discoveries.  2 complexes in 20 seconds is honest work.

Working 2 12s in a row on night shift these next few days.  Came up with the idea of taking my nightly meal and breaking it up to eat over the course of the shift to keep my digestion on point.  Will see how it goes.

 Training Log: Entry 2678

AM WORKOUT (0315 wake up via dog) FASTED

"FARMER JOHN"

45lb KBs
Prowler loaded w/90lbs

1 round= 3 KB thrusters-carry them 60 paces-run back to start-low handle push prowler 60 paces-3 KB thrusters-carry 60 paces-run back to prowler-low handle push 60 paces-3 KB thrusters-carry 60-run back to prowler-high handle push-3 KB thrusters-carry 60 paces-run back to prowler-backwards drag 60

Got through 8 rounds in under 51 minutes.  

8 front squats w/45lb bells-carry 60 paces in front rack-turn around-front rack lunge back to the truck

POST WORKOUT SHAKE

50 chins
50 dips
50 pull aparts
40 reverse hypers w/50lbs
25 pushdowns
20 standing ab wheels
Neck work

Notes: "Farmer John" because this workout checks off SO many of the Dan John boxes and I'm farmer's walking the KBs.  It's cute.  Really wanted to work in some more carrying stuff into this.  The real next logical step is to combine this with the Eagle and do 8 front squats, front rack carry to position, then prowler.  That will happen soon enough, but this was a good proof of concept test.  It was brutal.

Warm this morning.  38 degrees according to the truck.  Made it one round before I shed the shirt.  

Got roped into working 2 12s on the night shift for Wed and Thurs, so schedule will be a little chaotic.  Sleep doesn't bug me, but these shifts tend to be rough on my guts.

Dawned on me that this is technically my final training week before I deload and do Deep Water.  Really feel like I'm just hitting my stride here, but that's probably a good sign it's time to switch.

PM WORKOUT (1900)

Tabata KB front squat w/45lb bells