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.