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.