Training Log: Entry 2375

DEEP WATER INTERMEDIATE Week 1, Workout 5

AM WORKOUT (0335 wake up via alarm)

18 rounds of 8 KB swings w/40kg bell, sprint up hill, jog down, done in 49:48

Cashout w/50 swings

POST WORKOUT SHAKE

15 rounds of EMOM 2 KB clusters w/62.5lbs with daily work between rounds. In total, got

50 chins

50 dips

20 standing ab wheels

50 pull aparts

25 pushdowns

40 reverse hypers w/90lbs

30 GHRs

Notes: We had some snow fall last night, so my hill was a little icy. This resulted in something of an “interval hill sprint”, where I’d sprint the dry parts and jog the icy parts. Was good for staying aware. Went with swing vs front squats because I didn’t want to bring out my Ironmaster KBs and have them rust, so went with my Titan competition bell. I still had some juice in me when it was done, so pushed the post workout a bit harder. This is going to be my last running workout before my 10 mile race on 9 Apr. I’ll have to come up with something to do next week, but that shouldn’t be hard.

KB front squats are left. Final workout of the week with this weight, and I’ve yet to conquer it. Good sign it’s time to change the protocols. Deep Water deadlifts tomorrow. It’s funny: the squats used to cause me anxiety, and now they’re the workout I’m most excited about crushing. The deadlifts used to be an afterthought, and now they cause me anxiety. And it’s not about surviving it: I know I will. It’s about the pain. The deadlifts are going to hurt, and I have to be at peace with that. And not just DURING the deadlift: for days after, my lungs will ache. It’s wild.

Finished out the day with my Tabata KB front squats.  8s across, 6 in the final round.  Found my limit: new challenges ahead.  Deadlifts tomorrow: eating well to recover.

 Training Log: Entry 2374

DEEP WATER INTERMEDIATE Week 1, Workout 4

AM WORKOUT (0331 natural wake up)

Axle bench press

10x251

9x251

8x251

Close grip axle bench press

10x226

9x226

8x226

(3) Incline DB bench

3x10x85s

From the final set of DB bench, I went straight to a set of dips. After that, I did a set of dips with an immediate set of push ups, then another set of dips with a set of push ups, followed by reactive slingshot push ups, slingshot push ups and metal catapult push ups, then 25 band push downs

50 pull aparts

Reverse hyper/standing ab wheel

3x20x360/13

Neck work

30 GHRs

POST WORKOUT SHAKE

CONDITIONING: 12 rounds of “Cluster Bomb” w/62.5lb KBs, 56 burpee chins accomplished

Notes: Keeping up the 90 seconds rest between sets. Still seeing pretty consistent growth all around. Good to get the monkey off my back with the DB benching. Still not super enthused with this day, but realizing that’s the point. What IS interesting is my traps are killing me, which indicates that I may actually be finally doing power cleans correctly. My connective tissue was feeling better, so I gave Cluster Bomb another run. If I don’t try to do the cleans like an a-hole, I manage. Still just an absolute gasser of conditioning work. Decided to do the dips and push ups as a superset to save time, especially since the push ups are actually removed from intermediate anyway.

I have introduced 1 girl scout cookie a day. Peanut butter patties. Always my favorite: they don’t get much love. Definitely not Deep Water, but tis the season. All that said, I need to actually get in some more real food. Tuesdays are my worst day of the week, so I need to watch that.

Got the KB front squats done when I got home.  8s across, 5 in the final round.  Got my Green Belt at Tang Soo Do tonight, and then we did weapons drills. Some sort of run workout tomorrow, then deadlifts the next day: the REAL fun.

 Training Log: Entry 2373

DEEP WATER INTERMEDIATE Week 1, Workout 3

AM WORKOUT (0320 Natural Wake up)

Power cleans

10x10x160 w/3:45 between sets

5x10 band pull aparts between first 5 sets, neck work for rest

Immediately after 10th set, shrug-shrug-core w/no rest between movements

Axle shrugs against short strong bands

1x54

KB Kelso shrugs 62.5lb bells

1x18

Reverse hyper/standing ab wheel

3x20x360/13

POST WORKOUT SHAKE

CONDITIONING: “MEAT EATER II: CHINESE BUFFET”

10 rounds of 10 KB swings w/40kg bell and 10 burpee chins

Time: 18:17

25 pushdowns

Notes: Once again “re-learning” how to clean. It’s still light weight, but with my technique it beats up my lungs plenty. Toward the end I was remembering some of the lessons I’ve learned: pull slow at the start, THEN fast. Don’t try to explode it off the floor. Rack position is still hot garbage, but good enough for my intent. Rounded out with some greatest hits.

The conditioning work was something I was pretty proud of. I got the clean done first because they were the biggest time sink. I owed clean pulls and chins. I figured KB swings were close enough: something explosive and hip hinge, so I took meat eater II and swapped burpees for burpee chins. “CHINese Buffet”. Get it? All you can eat alright. It was pretty awful.

Finished the day up with my Tabata KB front squats with 62.5lb bells.  8s across for the first 7, 5 on the final.  Still holding the bells the whole time.  After this round, I'm thinking of dropping the weight back and going true Tabata for a while.  Might be a solid challenge.

 Training Log: Entry 2372

DEEP WATER INTERMEDIATE, Week 1, Workout 2

AM WORKOUT (0330 Natural Wake up)

Axle clean and push press away

10x10x181 w/3:45 between sets

5x10 band pull aparts between first 5 sets

Immediately after 10th set, transition straight to lateral raise and core superset, no rests

DB lateral raises

20x20lbs

20x10

20x5

20x2.5

20xEmpty hands

Reverse hyper/standing ab wheel

3x20x360/13

Poundstone curls

132xAxle

POST WORKOUT SHAKE

CONDITIONING:

10 rounds of “Cluster Bomb”: 42 burpee chins accomplished

Notes: 181 is the exact right weight. It was heavy and challenging but not world ending. It required me to stay sharp, because on a few occasions my mind drifted, so did the axle, and I paid the price. On the 7th rep of the final set, lockout got weird on me, I got the 8th rep, dropped the axle, continental’d it back into place and finished up the set. I’m contemplating making the final workout goofy and going full 30 minute press challenge on it, but that’s a 5 week decision.

My elbows are pretty mad at me, and most likely its from all the kettlebell cleaning I’ve been doing. That happened during Building the Monolith. I find new shiny toys like this and it’s ALL I do. Gotta watch out for that. All that said, the Poundstone curls felt pretty awesome on my biceps.

And that shiny new toy IS Cluster Bomb, and it continues to just be REALLY effective. It’s hard to stay away from it.

My appetite is VORACIOUS. I am at the point where I actually have a snack I pack to eat in the car after I drop my kid off before I drive to work. So like, a breakdown of my morning is

Wake up at 0330, eat half a low-carb bagel w/sunbutter on it

Post workout shake of 7oz egg whites, 1 scoop whey isolate and greens supplement at 0500-ish

Gigantic memetastic breakfast I’ve shared previously at 0610

Greek yogurt cup, sugar free dark chocolate PB cup and an energy drink in the car at 0700

Get to work around 0740 and eat a salmon wrap

And then I’m eating like every 30 minutes at work.

I should probably shift away from so much yogurt and come up with some more meat-based solutions in retrospect. But small battles.

Got in the Tabata KB front squats.  8s across, had to set the bells down on the 8th round and only managed 6.  This has been a serious challenge: it's good for me.

 Training Log: Entry 2731

Slept off and on until 0615. Those of you who have been there know the whole “so exhausted you can’t sleep” thing. Got up and got 100 burpee chins done fasted in 12:23. It was a brutal slog. My legs are sore but not “Deep Water sore”. Upper back is tender. 2 hours of martial arts on top of 2 hours of sitting on wooden benches watching other people do martial arts: it does things.

Got in my 2 mile walk with the 80lb vest with the dog, my daily work, and the Tabata KB front squats.  8s across until the 8th round: only 5 then.  Between Deep Water squats and belt testing, I am hurting.  More food is always the answer.

 Training Log: Entry 2730

Slept until 0611. Dog actually woke me up. Did 11 rounds of Cluster Bomb with 62.5lb bells and got in 52 burpee chins, fasted. The clusters were tough after 10x10 squats: had a helluva time getting the bells to rack, and then I’d fall forward out of the front squat. Made for an excellent workout.

PM WORKOUT

2 hours of belt testing later, with some Tabata KB front squats thrown in for good measure when I got home after a victory dinner of some charred bone-in naked wings.  It was a good day, and our whole family feels like it got hit by a bus.  I lost my voice from ki-iaing so many times, but it seems to have come back.  

 Training Log: Entry 2729

DEEP WATER INTERMEDIATE, Week 1, Workout 1

AM WORKOUT (0318 Natural Wake up)

Warm-up with 3 rounds of box squat triples and buffalo bar squats

Buffalo Bar Squats

10x10x375 w/3:50 between sets

KB front rack lunges

3x10x62.5lbs

Reverse hyper (RIP Louie Simmons)/standing ab wheel (no rest between sets)

3x20x360/13

POST WORKOUT SHAKE

CONDITIONING

Deadlifts w/278-chins-dips

15-10-5 in 5:48

50 pull aparts

20 dips

25 pushdowns

Notes: I honestly had so many self-congratulatory things to say, so let me just say that I absolutely crushed this and Deep Water continues to transform me into some sort of horrible monster. I’m in a very interesting place training-wise compared to previous runs. Today, I got under the first set of 10, unracked it, thought “f**k this feels heavy”, got out my 10 reps and thought “that sucked: maybe the second set will feel better”. The second set felt just as bad as the first. I thought the third might feel better: it didn’t. But I started to notice something: the sets felt AS BAD as the first one. Meaning: they weren’t getting worse. Typically, my first 3 sets were my strongest, and then, from there, I would just die little by little until, by set 10, I was a shell of my former self. Instead, I’d die within each set, get reborn in the rest periods, and die again. Once again: conditioning is magic: I could fully recover within the timespan such that I could just keep hitting these really hard sets over and over again. THAT is going to cause some serious transformations.

Minimal drama on set 10: had to stop at the top of reps 9 and 10 to take in ONE deep breath and then continue. Contrast that with the typical 4-7 breaths.

Front rack lunges proved difficult. Less the legs: more maintaining the rack. Had to set the bells down on the 9th rep of the final set to regroup. And then the reverse hyper/ab wheel superset took out what was left of me.

Went light on the deads for conditioning today. Time was getting away from me, and with how hard I pushed the squats, it seemed like the safe call. And there’s still Tang Soo Do and KB Tabata front squats to carry me through the day. And the light weight meant moving faster, which made things suck in a different way.

My appetite is through the roof these days. Good to be back to that. Putting away solid food choices as I go and seeing the growth.

I’m belt testing in Tang Soo Do tomorrow. It’s exciting times.

PM

Got in the tabata KB front squats with 62.5lb bells.  Got 8s through the first 6 rounds, 6 on the 7th round, set the bells down and got 7 on the 8th round.  Given the 100 squats this morning, I'm not sweating it: it's going to be a good challenge.

TSD was a solid workout for building up a sweat.  Lots of time on the bags.

 Training Log: Entry 2728

DEEP WATER BEGINNER Week 6, Workout 5 (Final workout) FASTED

AM WORKOUT (0335 wake up via alarm)

20 rounds of

3 KB front squats w/60lb bells

Sprint up hill

Jog down it

Done in 49:50

Cashout w/10 KB clusters+front rack carry the bells back to the truck

POST WORKOUT SHAKE

50 chins

50 dips

40 reverse hypers w/90lbs

20 standing ab wheels

50 pull aparts

25 pushdowns

Notes: Another one of those instances where I felt like I was really dogging it and moving slow and then the clock showed otherwise. I suppose I hold myself to a higher standard and always expect to be able to push harder, but turns out I AM pushing harder. Hard to get that feedback with hills vs weights. Hitting triples of 120lbs on front squats beforehand probably doesn’t help either. Big fan of the cashout I’ve thrown in at the end there.

Fun times at Tang Soo Do last night. Sparring night, so we worked the bags for a bit. Found out that I can do a spin outside crescent kick with the left leg just fine, but every time I tried with my right I fell into it. I think that might be the ghost of my reconstructed knee showing itself: still some balancing issues. During the warm-ups, we were told “hands only”, and soon into it my instructor cocks his head to the side and asks me “Did you ever box?”

I sheepishly reply “Little bit”

“It shows”

Bit by bit the truth is coming out.

In THAT regard, got matched up with the senior student for a round. He’s in not great physical shape, and our sparring is “no contact”. Bad combo, because people get sloppy when they get tired. He threw a wild roundhouse kick at my head and I went right back to Muay Thai and shelled up and put my elbow point straight into his shin. Having grown up “non-contact”, he was NOT anticipating how much that would hurt. Comedic point being my instructor telling the senior that HE would have lost a point in that exchange for trying to kick the back of my head.

In general, I’m feeling looser in sparing and allowing myself to dip a bit more into the well. Still trying to stick with Tang Soo Do, but if I see an opportunity to use something that works, I’ll use it. I had some solid peek-a-boo shelling and moving during a punch exchange, and kick checking is an effective deterrent.

Onto exciting times: my kid’s school is having a fundraiser at Panda Express tonight, so that’s what we’re doing for dinner, which is awesome because it means I don’t have to kick and I can eat a BUNCH of chicken thighs tonight in preparation for Deep Water Intermediate. I’ll be doing 10x10 squats with 375lbs, which puts me right at about 100lbs more weight than I did my first Deep Water run with. Sometimes, I think I’m just spinning my wheels, and other times I see stuff like that and realize that things are still moving forward.

Got in the Tabata front squats and actually got a 9 on the final round.  Great way to end the run with the 60s.  Gonna up the weight tomorrow.  Technically, it's box jumps instead of lunges at this point, but we'll see what I go with.

 Training Log: Entry 2727

DEEP WATER BEGINNER, Week 6, Workout 4 (final lifting workout)

AM WORKOUT (0320 natural wake up)

Axle bench press

10x251

7x251

8x251

Close grip axle bench press

3x10x221

(3) Incline DB bench

2x10x85s

9x85+set of dips to failure

Dips

1xF

1xF+1xF push ups

Push ups

1xF

1xF+reactive slingshot to failure+slingshot to failure+metal catapult to failure+25 pushdowns

Core superset (no rest between movements)

Reverse hyper/standing ab wheel

3x20x360/13

Neck work

30 GHRs

POST WORKOUT SHAKE

CONDITIONING: CLUSTER BOMB w/60lb KBs

15 rounds, 73 burpee chins. Got 57 in 11 rounds: 1 round PR

Notes: 90 seconds of rest whenever rest was taken. Dorked up my set-up on the first 2 sets of benching. Overthinking it. Solid showing for the rest of it. Really pushed the push ups to the limit: I’ve been holding back.

Cluster bomb continues to be a great creation. Never explained the name, but it’s obvious: cluster because of the clusters. You’re getting bombed EMOM in the workout with them. I actually focused on getting some decent leg drive on the press portion of the cluster today. Little things go a long way. It’s 15 minutes of hell for sure.

Got the Tabata KB front squats done when I got home from work.  8s across.

Tang Soo Do tonight possibly. Weather is supposed to turn on us, so we’ll see.

 Training Log: Entry 2726

DEEP WATER BEGINNER, Week 6, Workout 3

AM WORKOUT (0320 Natural Wake up)

Axle clean and strict press away

10x10x141 w/1:50 between sets

5x10 band pull aparts between first 5 sets

Immediately after 10th set, no rest (raise-core)

DB lateral raise stripset

22x20lbs

23x10

24x5

25x2.5

26xEmpty hands

Reverse hyper/standing ab wheel

3x20x360/13

50 dips

25 pushdowns

Poundstone curls

131xAxle w/2.5lbs

Neckwork

POST WORKOUT SHAKE

CONDITIONING: “CLUSTER BOMB”

12 rounds of burpee chins, but EMOM do 2 KB clusters w/60lb bells, go for max burpee chins

Got 57 done in 12 rounds

Notes: Demolished this workout. Very little drama on the pressing: just a slight grind on the 100th rep. Sitting now, I apparently re-tweaked my left trap, but it took hours to discover that, so definitely not as bad as last time. Probably just a recurring annoyance now.

The Poundstone curls felt particularly on point today. Fantastic bicep burn.

That conditioning exercise is nice and brutal. A Kalsu-lite approach, similar to Faust as well. Pushing it to 100 sometime is definitely in the future.

This was the final “hard” workout of the program. I’ll need to figure out numbers/methods soon, but I have it pretty well sorted already. Time to grow.

Got those tabata front squats in.  Got 8s across.

Another stellar "get to yes" moment.  I was running VERY late coming home from work.  We have to leave the house by 1740 to get to one of my kid's after school functions.

I pull into my garage at 1739.

I throw off my work clothes, grab a pair of sweatpants I had on the stairs (what I wear in the morning BEFORE I put on my work clothes), duck into the kitchen, grab a can of salmon, a can opener and a plastic fork, and jump back into the car.  It's 1740. 

My wife drives, we arrive, and I tell her I'll meet her inside.  I find a trashcan outside the building, crack open the salmon (didn't want to smell up her car) and speed eat it.  Yes: I looked like a disheveled hobo, eating a can of salmon in a pair of old sweats outside an after-school function.  Yes: I got my dinner AND still got to be with my family.

 Training Log: Entry 2725

DEEP WATER BEGINNER Week 6, Workout 2

AM WORKOUT (0327 natural wake up)

Chins (various grips)

4xF

Pendlay rows

4x10x248 (combo of pound and kilo plates)

Clean pulls

3x10x205

Immediately after clean pulls, all of the following without rest between movements (shrug-shrug-pull-neck-core)

Axle shrugs against short strong bands

1x52

KB Kelso shrugs

14x60lb

Band pull aparts

1x50

Neck work

Reverse hyper/standing ab wheel

3x20x360/13

Kroc rows

20x115

POST WORKOUT SHAKE

CONDITIONING: TABEARTA

30 rounds w/95lbs, 2 complexes per round

Notes: 90 seconds rest between all the back work. Another day just nugging through. I am pleased with how I handled the back day this go through of beginners. I kept the weight light on the clean pulls and really nailed the explosiveness. Pendlay rows were a solid call. KBs really are “the answer” for Kelso shrugs. Just a lot of good takeaways. Tabearta is also just perfect on this day, and I feel like my clean technique has gotten stronger as a result. Those 15 rounds still murder me plenty good.

Just got the front squats on the radar for today. Tomorrow is the last “real” Deep Water workout of the program, then benching, hills, and the REAL training begins with intermediate.

Got in my Tabata KB front squats w/60s.  I was hurting, and only got 7 in the final round.  Starting to find my limit here.  

 Training Log: Entry 2724

Slept off and on until 0630 and knocked out a fasted 100 burpee chins in 11:41. Went for 105 in 12:20.

Knocked out the daily work, hit up the tabata KB front squats w/60lb bells (8s across, very strong 8) and immediately went from there on my 2 mile 80lb weighted vest walk with the dog.  Figured I'd keep my heart rate up as long as possible.  Did the same thing yesterday actually.

Mrs took the kiddo out for some bonding, so made myself a surf and turf burger for dinner.  Mahi mahi and chicken, with fat free cheese and air fried onions next to asparagus fries and sugar free ketchup.

After that, I just crashed.  I'm actually in the process of that.  Just sitting down, watching some Rick n Morty and drinking something carbonated.  I think, without the family around, I let my guard down and stop being "on".  Been a LONG time since I just did nothing.  It's good for me.

All that said, this is the final week of beginner and we start intermediate on Friday.  I'm halfway through the gaining block.  Gotta hit the next level on the calories and make the most of it.

 Training Log: Entry 2723

Slept until 0625 and kicked off Saturday with a fasted workout of 100 burpee chins in 12:51. Slower than my previous times, but given the 10x10 deadlifts the day before, it checks out. Perfect for recovery: I feel human again. 

Got in my daily work, Tabata KB front squats with 60s (8s across, cleaner than last time), and an 80lb 2 mile weighted vest walk with my new Ironmaster vest.  In all, I'm a fan of it.  It's easier to adjust weight, it's better padded, and it sits higher on me, which is actually more of a challenge, because it spends more time on my lungs.  Lot more potential. 

Training Log: Entry 2722

DEEP WATER BEGINNER Week 6, Workout 1

AM WORKOUT (0327 natural wake up)

Texas Deadlift Bar touch and go deadlifts
10x10x390 (1 bonus rep added to final set) w/2:00 between sets

KB front rack lunges 60lbs
3x10 w/90 seconds rest

CORE SUPERSET

Reverse hyper/standing ab wheel
3x20x360/13

30 GHRs

POST WORKOUT SHAKE

CONDITIONING

285lb Buffalo bar squat-chin-dip

15-5-10

6:25

Notes: Went with 390 to secure the win.  Still a challenge with the short rests, but I tore into it.  Had a fantastic Poundstone hitch on the 100th rep, and decided to hit one more clean rep after that to make it legit.  Got a bunch of blown out blood vessels, so I know the effort was there today.  Conditioning is still solid in short order and gets me my technique reps.  Hardest workout of beginners is over with: finish out the week and roll into intermediate next.  Still have KB front squats and Tang Soo Do for today.

 Training Log: Entry 2721

DEEP WATER BEGINNER, Week 5, Workout 4

AM WORKOUT (0325 natural wake up) FASTED

21 rounds of

3 KB front squats w/57.5lb bells

“Sprint” uphill

Jog back down

20 rounds done in 49 flat

21 rounds done in 51:10

Cash out w/10 KB clusters

Front rack carry the bells back to the truck

POST WORKOUT SHAKE

50 chins

50 dips

50 pull aparts

40 reverse hypers w/90lbs

30 GHRs

25 pushdowns

20 standing ab wheels

Neck work

Notes: Felt like I was dragging this morning on my sprints, but by metrics I did better than last time, especially factoring in I was using heavier KBs for the front squats at the start. Had a lot of self-talk through the process. Most likely I need to get the calories higher, as I’m feeling beat down. Tang Soo Do was a hard sell to myself yesterday. I’m rising to all challenges physically, but not feeling as indestructible as I typically do when I’m this heavy into the food. Lots of solutions available, and I haven’t even had to crack into junk yet.

Deadlifts tomorrow. Still debating on the weight to use. Fate will direct me.

My 10 mile race is on 9 Apr. At my current schedule, it will be the day after a Deep Water lower body workout of some variety, so that’ll be pretty gnarly. I’ll be traveling in May as well, but I’ve become such a pro at that it doesn’t even phase me at this point.

Interesting nutritional aside, but getting better at cooking has really done a solid job of squashing my fast food/eating out addiction. Almost all of my favorite foods are now things I can make at home better and cheaper. Been living off some amazing teriyaki chicken thighs for lunch this week that totally blow Panda Express out of the water.

Got in my last round of Tabata KB front squats using the 57.5lb bells.  Tomorrow, we go up to 60.  8s across, 9 on the final round.

 Training Log: Entry 2720

DEEP WATER BEGINNER, Week 5, Workout 4

AM WORKOUT (0305 wakeup via alarm)

Axle bench press

3x10x246

Close grip axle bench

10x221

2x9x221

(3) DB Incline Bench Press 85s

1x10

1x9

1x7+immediate set of dips

Dips

1xF

1XF+immediate set of push ups

Push ups

1xF

1XF+Set w/reactive slingshot+set w/slingshot+set w/metal catapult+25 pushdowns, roll straight into core superset

Reverse hyper/standing ab wheel

3x20x360/13

POST WORKOUT SHAKE

CONDITIONING

50 burpee chins in 5:30

Notes: 90 seconds rest between everything. I got 5x10 band pull aparts between the first 5 sets, then got in my neck work. Getting that 3x10 on the flat bench at the start cost me a little through out the rest of the workout, but it’s a worthwhile trade. As much as I really don’t care about bench, it’s good to see strength improving.

Not too much else on this day. Burpee chins continue to be “the answer” to most of my questions. Hitting that 50 after all the benching and pressing was a challenge, and I got in some solid conditioning before my early shift. I have Tang Soo Do later tonight and will get in my tabata front squats, which will round out my training. Running hills tomorrow.

PM WORKOUT 1 (1520)

Tabata KB front squats w/57.5 bells, 8s across

PM WORKOUT 2 (1550)

50 burpee chins in 4:41

Notes: Was hurting on those front squats.  Legs have been particularly fatigued today.  But flying through those burpee chins was good redemption.  Really just digging that movement.

Tang Soo Do tonight will close things out.

 Training Log: Entry 2719

DEEP WATER BEGINNER Week 5, Workout 3

AM WORKOUT (0335 wake up via alarm)

Axle clean and push press away
10x10x161 w/1:50 between sets

5x10 band pull aparts between first 5 sets

Immediately after 10th set, go straight into lateral raises and core superset

DB lateral raise stripset (no rest between sets)
21x20lbs
22x10
23x5
24x2.5
25xEmpty hands

Reverse hyper/standing ab wheel
3x20x360/13

Neck work

Poundstone curls
200xAxle

30 GHRs

POST WORKOUT SHAKE

CONDITIONING

As many rounds as possible in 10 minutes of

3KB clusters w/57.5lb bells
5 burpee chins
5 dips

Got through 7, was done with the clusters on the 8th when time ran out

Notes: Crushed the push presses.  Had a few reps fall out of the groove, but otherwise zero issues.  Was definitely hitting my CV system at the end, but my recovery is insane at this point.  I actually tested that the other day, when I hit my Tabata front squats before hopping in the truck to get some groceries, and by the time I had gotten off my road onto the main street I checked my pulse in my neck and it was already back to around normal.  I'm sure this ability to bounce back is going to serve me really well, and it's why Deep Water hasn't been nearly as terrible as it was the first time.

Cool base 10 milestone on the Poundstones there.  Onto 300.  

That little conditioning guy I came up with was a solid burner.  Clusters really are "the secret".

Aside from the Tabata squats, I think that's all the training I need for today. We'll see how it shakes out.

 Training Log: Entry 2718

DEEP WATER BEGINNER, Week 5, Workout 2

I'm gonna call this the Deep Water back day.  It was there in spirit.

How it broke down

0650-10 rounds of "True Tabearta" w/95lbs (fasted)

1050-100 burpee chins in 10:58 (101 in 11:05)

1545-50 axle shrugs against short strong bands

1620-10 rounds of "True Tabearta" w/95lbs

1730-2 mile 80lb weighted vest walk with dog

1820-Tabata KB front squats w/57.5lb bells, 8s across, 11 in final round

Daily work also accomplished

I didn't do everything required for the workout, but I met intent.  I got in a bunch of chins with the burpee chins, I got in my shrugs, the Tabearta got in some clean work, daily work took care of the core, and through it all I still got to be with my family and not skip a beat (actually had the kid with me on the walk, got to talk about Pokemon a lot).  It boiled down to like a total of 25 minutes of hard training and 40+ minutes with the weighted walk.  And man, those short intense workouts were f**kint intense.

Back on track tomorrow.

 Training Log: Entry 2717

Slept until 0630 (although daylight savings made that really like 0530) and did 101 burpee chins in 12:00, fasted.  Got bit by the burpee chin bug yesterday.  Definitely seems like the next evolution here, and unlike doing 100 burpees straight, I DID have to rest a bit after the first 60, so it gives me room to shoot for unbroken sometime.

I'm in my 5th week of gaining.  Physique shot shows things are on point

Also shows that 100 burpee chins can give you a solid pump

Got in a 2 mile 80lb weighted vest walk with the dog, came inside, started up the air fryer, threw on some egg plant and basically ran into the garage, knocked out the Tabata KB front squats w/57.5lbs (8s across, 10 on the final) and came back in time to take off the eggplant and cook the rest of dinner (burger night.  Made myself a surf and turf burger with shrimp and bison, topped with chicken bacon on low carb sourdough bread, because I'm just that way).  Once again: always ready.

Finished out the day with the daily work.  Have the day off work tomorrow and spending with the family, so training will be a bit piecemeal.  

Training Log: Entry 2716

Slept until 0645 (best sleep I’ve had in a LONG time) and got in 56 burpee chins in 6 minutes, fasted. Was proud that I did that. I had slept so late I thought to myself that maybe I just won’t train first thing this morning, but there’s always a way to “get to yes”. This workout took no set-up, and in 6 minutes my soul was crushed.

Rest of day training

PM workout (1400)

Tabata KB front squats w/57.5s.  8s across, 9 on final round

50 dips

40 reverse hypers w/90lbs

20 standing ab wheels

50 pull aparts

25 push downs

Neck work

Followed immediately w/ 2 mile 80lb weighted vest walk w/dog.  Listened to 40ish minutes of this podcast.  HIGHLY recommend

PM WORKOUT 2 (1900)

Tabata KB front squats w/57.5s.  8s across, 10 on final round

Notes: My legs are definitely feeling the 10 miles with the Deep Water, so all the Tabata front squats are doing a good job bringing them back to life.  Always enjoy how these days shake out: quick little intensity bursts and the long slow walks.

Oh yeah, I signed up for a strongman competition on 25 Jun.  It's like 20 minutes away.  The events haven't been released yet.  In truth, this will really be a sign on if I've retired or not, because this is as simple as logistics will get for a comp.  If I bail on this, I'm done competing, but if I ride it out and see it through maybe I'm still a strongman.

 Training Log: Entry 2715

DEEP WATER BEGINNER Week 5, Workout 1 (sequence out of order)

AM WORKOUT (0335 wake up via alarm)

Warm-up (3x3 box jumps superset w/Buffalo Bar Squats)

Buffalo Bar Squat

10x10x345lbs w/2:00 between sets

KB front rack lunges

3x10x57.5lbs w/90 seconds between sets

50 pull aparts

CORE SUPERSET CIRCUIT (hyper-abs)

Reverse hyper

3x20x340

Standing ab wheel

3x12

POST WORKOUT SHAKE

CONDITIONING

Deadlifts w/328lbs-chins-dips

15-5-10 

Time: 6:43

25 pushdowns

30 GHRs

Notes: I absolutely destroyed these squats.  I did it after running 10 miles the day before.  I have never been in better shape in my life.  This is absolutely nuts.

There was no drama on the final rep of the final set: I hit it just like it was the first set.  The very first time I ran this program, I had to lay down on the floor between sets once I hit the 4th set, and I spent about 5 minutes between sets 9 and 10 despite the need for 2 minutes rest...and I was using like 70lbs less.  This has been a crazy evolution to watch.

Still digging those front rack lunges.  They were the answer I was seeking.  And now the weight is moved up for the week of Tabata front squats.

That conditioning workout was ROUGH.  I am sure I am breaking down somewhere.  Actually inspired what very well may be the quote for this blog.  I was about to tape up the tops of my thighs again to keep from bleeding all over the place, but I looked down and saw that my leg was mostly scabbed over and leathery and said "Sometimes the only solution is repeated trauma" and went and pulled.  It worked.

Welcomed 2 new members to the family

55lb bumpers.  I can match them up with a pair of 35s to create 2 45s.  And then I have my 7.5kg plates too.  Because My gym is as weird as me.

Also took a photo of my breakfast, since I said way back I was going to do that

Bottom right is a breakfast burrito (you can BARELY make out the wrap underneath the innards) using an egg white wrap.  The contents are 2 pasture raised organic eggs, 1-ish egg white, some grassfed butter, onions, tomatoes, jalapenos, spinach, and 2oz of darkmeat turkey (typically grassfed beef).  I spread some tzatziki sauce on the wrap, and then topped the omlete with half an avocado, some fat free feta cheese and some primal kitchen unsweetened ketchup.

Bottom left is 5 celery stalks with a combination of almond and peanut based nuts n more spread and half a low carb bagel with sunflower butter on it.  I ate the other half first thing this morning before training.

Top right is 170-ish grams of fat free greek yogurt, 4 frozen organic blackberries, a serving of Naked PB peanut butter flour, some whey protein, cinnamon, salt and dark chocolate chips

Upper left is a mug of cashew milk

I am STILL hungry after eating all of that these days.  I also walk away from the table bloated like a tick, haha.

 Training Log: Entry 2714

DEEP WATER BEGINNER, Week 4 Workout 5

AM WORKOUT (0335 wake up via alarm) FASTED

10 mile treadmill run

Incline: 1.0

Speed: 6.3 mph

Time: 1:35 and some change

Notes: Was snowing this morning and I knew, deep down, I needed to get in ONE actual distance run before my race just to see where I was/how my new shoes were doing. Running, as expected, sucks. The first 20 steps are the absolute worst. I hit my stride around the 4 mile mark and rode it out for 3-ish miles: felt effortless with everything clicking along. That’s probably that whole “switched from glycogen to fat” thing I hear about, and considering how little glycogen I have and how much fat I’m consuming, it all checks. I’m sure it’s like running a near empty fuel tank to start and then switching over to nitro.

Breathed through my nose for the first 4 miles. Battle a slight cold/allergies, so it was annoying.

All my connective tissue is feeling ok after this. Little sore/tight around the calves.

This wasn’t “set the world on fire” speed, but a comfortable enough pace. Would be about 3 minutes over a 2 hour half marathon, which is usually my metric.

And to pat myself on the back: I slept 4.5 hours, woke up and ran 10 miles fasted. I haven’t run further than 3 miles since April or so. My GPP is just looney tunes. And “OMG YOU NEED CARBS FOR ENDURANCE” is silly.

Got in my Tabata KB front squats. Last session with the 55s. Even after running 10 miles this morning, I managed 8s across and 9 on the final.

 Training Log: Entry 2713

DEEP WATER BEGINNER Week 4, Workout 4

AM WORKOUT (0305 wake up via alarm)

Axle bench press 246

2x10

1x8

Close grip axle bench press 221

2x10

1x9

(3) Incline DB bench 85s

10

9

8 w/set of dips to failure

Dips

1xF

1xF w/set of push ups to failure

Push ups

1xF

1xF+1xF w/reactive slingshot+1xF w/slingshot+1xF w/Metal Catapult+25 pushdowns

Transition immediately into core superset circuit

Reverse hyper+standing ab wheel

3x20x340/12

POST WORKOUT SHAKE

Tabata KB front squats

Notes: 90 seconds rest between exercises. Also knocked out 5x10 band pull aparts and neck work between sets of stuff. Had to get this in before early shift and time was tight, so got in my Tabata front squats for a quick conditioning session afterwards with intent to add onto it later. THAT was rough done after this training. Holding the rack position was the biggest struggle, as I was pretty pumped up. Bench continues to progress with this approach. It’s simple and it works and I just don’t really care about it. But with this closing out it means I’m done lifting for this week of Deep Water. Going to try to get in a run of some sort tomorrow (my 10 mile race in on 9 Apr and I still haven’t even done a “real” run, so that’s cool) and then squats on Friday.

Trap is pretty much 100%. Annoying pain when I turn my neck, but that’s about it.

Got in a session of heavy Comrade Fran+ when I got home from work.   55lb KBs and strict chins

21

15

9 (6:02)

5 (6:53)

Then, taking out the trash (of course) got in a redeeming Tabata KB front squats, getting in 8s across and 10 on final round.  

Still got Tang Soo Do tonight.

 Training Log: Entry 2712

DEEP WATER BEGINNER, Week 4, Workout 3

AM WORKOUT (032 natural wake up)

Axle clean and strict press away

10x10x141

Between sets

5x10 band pull aparts

Neck work

Immediately after 10th set w/o rest (raise-core)

DB lateral raise stripset

20x20lbs

21x10

22x5

23x2.5

24xEmpty Hands

Reverse hyper/standing ab wheel

3x20x340/12

25 pushdowns

Poundstone Curls

130xAxle+2.5lb plates

30 GHRs

POST WORKOUT SHAKE

CONDITIONING

30 rounds, tabata protocol, alternating between KB clusters, burpee chins, dips, single arm swings and snatches. Enough to get in 50 dips and 50 chins among other stuff

Notes: 2:45 between sets of pressing. On the 6th set I ended up tweaking something in my trap after the final rep. It’s annoying, but doesn’t seem to be impacting performance. Please don’t wish me a speedy recovery: this is just a status update. Once again, just crushed the pressing on this. Minor struggle on the final 2 reps of the final set. 2 minutes rest is going to work out fantastic. Went with weight on the Poundstone curls just to save a little time, and the conditioning circuit was brutal enough. The clusters are the real moneymaker, and the more frequently I hit them in the circuit, the more brutal it becomes.

Working an early shift tomorrow, so I’ll get up even more stupidly early and get in the bench workout. Otherwise, got my front squats today and that should close it out.

Tabata KB front squats down.  8s across, 10 on the final.  I own the weight.  A few more of these this week and then 5lbs total and we start over.

 Training Log: Entry 2711

DEEP WATER BEGINNER, Week 4, Workout 2

AM WORKOUT (0325 natural wake up)

Chins (various grips)

4xFailure

Pendlay rows

3x10x240

Clean pulls

3x10x190

ALL OF THE FOLLOWING DONE BACK TO BACK WITHOUT REST (shrug-shrug-pull-neck-core-dips-push)

Axle shrugs against short strong bands

1x47

KB Kelso shrugs

18x55lbs

Band pull aparts

1x50

Neck work

Reverse hyper superset standing ab wheel

3x20x340lbs/12 reps

50 dips

25 pushdowns

Kroc rows

20x115

30 GHRs

POST WORKOUT SHAKE

10 minutes of snow shoveling

CONDITIONING

30 rounds of Tabearta w/95bs

Notes: 90 seconds rest between everything that needed rest. We got a little bit of snow last night, so I hit some speed shoveling before the conditioning to clear out a space on the driveway, then immediately shucked the winter gear, threw on my lifters and hit the 30 rounds of Tabearta. It’s still a total asskicker. The axle shrugs are really feeling full body, and KB handles seem like “the answer” to Kelso shrugs. Added more weight to the reverse hypers and more reps to the ab wheel. It was a solid day, but back day on Deep Water is always pretty unsexy.

Keeping the weight on the clean pulls light and focusing on explosion. Really felt like I got my traps to play today.

If winter conditions continue, hill run day might just become a straight run. We’ll see.

Working through leftovers. Doing dark meat turkey omelets vs beef. They’re fantastic. Also, I’ve brought blackberries into the diet: mixed into the yogurt. Keeping the dosage light, but I think Metamucil is giving me the support I need for digestion.

Got in my daily tabata KB front squats w/55lb bells.  8s across, 10s on the final.  Feeling beat to hell on these.  The journey from sets 2-7 is quite amazing.

 Training Log: Entry 2710

Slept until 0611.  Dog got me up.  Did the following Fasted.  Going to call it "Comrade Fran puts on some weight, goes out swinging and takes a dip in the Burpmuada triangle".  Yeah, that name isn't going to stick.

KB (55lb) thrusters-strict chins

21-15-9-5 (time: 6:48)

KB (40kg) swings-dips

21-15-9-5

KB (55lb) clusters-burpee chins-KB (40kg) swings

3-2-1

Total time: 15:26

50 pull aparts

25 push downs

20 standing ab wheels

Came up with it while I was putting on my shoes for the workout, so that's cool.  Got the heart rate up and most of the daily work done.  Cooking our turkey today: great day for gaining.

Got in a 2 mile 80lb weighted vest walk with the dog and my Tabata KB front squats.  Took down 2 drumsticks and a turkey wing.  Honestly had room for much more.  Discipline sucks sometimes. 

 Training Log: Entry 2709

Slept until 0622 and hit up a fasted workout of 30 rounds of the Burpmuda triangle.  I'm really digging what I've found there.  It's like "Snakehandler Mass-lite".  The Tabata structure makes it different enough.  Hmm, a speed mass eh?  Where have I seen that before...

Supposed to be thunderstorms today, so my typical walk with the dog may get scrapped, but I got this in and KB squats are inevitable.

PM WORKOUT (1400)

2 mile weighted vest treadmill walk w/80lbs

Speed: 3.0

Incline: 6.0 for first 35 minutes, then upped the incline .5 every minute, and then played around in the final minute to end up at 9.0

PM WORKOUT II (1745)

Tabata KB front squats w/55lb bells.  8s across for first 7 rounds: 9 on the final.

Notes: Bit of downtime since I got all the chores done already, so used it to get in that walk.  Treadmill definitely pushes me harder: less stopping compared to with the dog.  Had it in my head to do a circuit with the BAS and some rope skipping, but I really just needed something mindless I can check out on.

Wanted to discuss with those front squats: just like the 10x10 of Deep Water, every workout in a journey.  It's amazing how differently I feel at the 2nd round vs the 6th.  And since I keep upping the weight, it never gets easier.

 Training Log: Entry 2708

DEEP WATER BEGINNER, Week 4, Workout 1 (out of sequence due to schedule)

AM WORKOUT (0325 natural wake up)

Texas Deadlift Bar deadlifts
9x10x380lbs
1x10+5 deadstop rest pause x 380lbs

KB front rack lunges
3x10x55s

CORE SUPERSET CIRCUIT

Reverse hyper
3x20x270

Standing ab wheel
3x10

POST WORKOUT SHAKE

CONDITIONING

Buffalo bar squat 280-chins-dips

15-5-10

Time: 6:01

Notes: 2:50 between sets of deads, 90 seconds on the lunges.  I misloaded the deads.  Came home late last night, got up early amped up to get this knocked out, and used the wrong plate configuration.  Was excited at how I was just crushing sets until I did the calculation on the 5th set.  Got pissed off, decided to just ride it out and throw in that set at the end to make up for it.  It honestly felt like the "right" weight, because I was still hurting at the end.  I started this cycle with 400, did 380 today: I'm thinking 390 on the final week to make it interesting.  Or go full 400.  I can think of this like 3/5/1 in that regard.  But either way, this was still a total ballbuster of a workout, as those lunges kicked me in the nuts and then that conditioning circuit at the very end had me almost losing chow.  I got all of Deep Water done first thing this morning: normally I have to chunk it up.  That's pretty awesome, and it's saved my weekend.

Ironmaster just released a new weight vest

Pulled the trigger on it.  I already have an 80lb vest, but this looks to be a much better fit/quality, and I dig being able to use the plates I already have vs a bunch of bags of sand.  Hoping it works well.

Got one more 1400-2200 shift today, and then a weekend.  Using more weight on the tabata squats now.  I let the start of the Deep Water week determine the increase.  

Got my Tabata KB front squats done with the 55lb bells before heading to work. Holding the rack position is tough after hitting up DW this morning. Love this challenge.

 Training Log: Entry 2707

DEEP WATER BEGINNER, Week 3, Workout 5

AM WORKOUT (0335 wake up via alarm) FASTED

20 rounds of the following

3 KB front squats w/52.5lb bells
Sprint up a hill
Jog back down

Time: 51:40

Cashed out with 10 KB thrusters, then front rack carried the bells back to my truck

POST WORKOUT SHAKE

50 chins
50 dips
40 reverse hypers w/90lbs
30 GHRs
20 standing ab wheels
50 pull aparts
25 pushdowns

Notes: Marked improvement from last time.  I am using heavier weight on the front squats and got in another round still.  My fitness is ticking along well.  Still have to fight to make this run centric.  Would love to turn it into something ridiculous, but the goal is to keep the goal the goal.  On that note, I need to eat more.  

Tang Soo Do last night was solid.  Basics week.  Got to focus on fundamentals and power generation.  Have to miss Friday class due to my work schedule, but such is life.  I got to, once again, break our one-steps by being stupid strong.  My instructor loves it.  He always wants to find the solution to me, and he wants to find that solution WITH Tang Soo Do.  I totally respect that.  

 Training Log: Entry 2706

DEEP WATER BEGINNER Week 3, Workout 4

AM WORKOUT (0333 natural wake up)

Axle bench press
3x10x241

Close grip axle bench press
3x10x216

(3) Incline DB bench
10x85
8x85
7x85+1 set of dips to failure

Dips
1xF
1xF+set of push ups to failure

Push ups
1xF
1xF+1 set w/Reactive slingshot+1set w/Slingshot+1set w/Metal Catapult+25 pushdowns

Immediately after push-ups, transition straight to core superset

Reverse hypers
3x20x320

Standing ab wheel
3x11

30 GHRs

POST WORKOUT SHAKE

CONDITIONING

"BURPMUDA TRIANGLE"

30 rounds, Tabata protocol, rotating between

KB clusters w/52.5lb bells
Burpee chins
KB swings w/40kg bell
Burpee chins
Repeat

Notes: 90 seconds rest between benching/dips/push ups.  Also got in 5x10 band pull aparts and neck work between sets.  This day continues to be a snoozefest, but I get it.  The more I run this program, the more sense it makes.  You get kicked in the nuts on the first workout of the week, and then it just tapers and tapers so you can be recovered in time to do it all over again.  Trying to turn this into something it's not would be a mistake.  I'm seeing progress all around, for what it's worth.

That conditioning workout though?  That is magic.  I was able to get in my 50 chins barely within those 30 rounds.  The cute name: you can see in the photo the triangle set up.  I got the double KBs for the clusters, the single for the swing, and the chinning bar at the point of the triangle.  You ping from the cluster to the chin to the swing to the chin to the cluster, just hitting the 3 points.  And, just like the Bermuda Triangle, stuff seems to vanish mysteriously here.  Specifically: rest times.  I kept wondering how 10 seconds could go so fast while 20 seconds went so slow.

Took the day off from weighted vest walks, since I got Tang Soo Do tonight.  KB squats are owed. 

PM WORK

Got in those tabata KB front squats with 52.5lbs.  8s across, 11 on final round.  Totally owning the weight.  I also REALLY hate this workout, which is a good sign.

Tang Soo Do was basics night.   This tends to be my favorite.  Just drilling the fundamentals.  Really focused on some power generation.

 Training Log: Entry 2705

MONDAY

DEEP WATER BEGINNER, Week 3, Workout 3

AM WORKOUT (0315 wake up via dog)

Axle clean and push press away

10x10x161

BETWEEN SETS

5x10 band pull aparts

Neck work

Immediately after the 10th set, I ran through lateral raises and the core superset without rest

Lateral raises

20x20lbs

20x10

20x5

20x2.5

20xEmpty hands

Reverse hyper superset w/Standing ab wheel

3x20x320/3x11

Poundstone Curls

198xAxle

30 GHRs

POST WORKOUT SHAKE

CONDITIONING:

5 rounds of the following circuit

10 KB swings w/40kg bell

5 burpee chins

10 swings

5 dips

50 swing cashout

Time: 18:58

25 pushdowns

THIRD BREAKFAST

2 mile 80lb weighted vest walk w/dog

Notes: 2:45 between sets of push presses. I absolutely destroyed push presses today. I’m not sure what I am becoming, but it’s nutty. I was always a deadlifter that muddle through squats and push presses, and now my squats are on fire and push presses “make sense” and my deadlift falls apart. It’s all transformation and I’ll take it. I’m sure the daily front squats are playing a big role there. I’ve got some quads finally.

Had a few issues on some sets of the weight carrying me forward, which would disrupt flow, but otherwise I was able to use the rebound from one rep to launch into another.

Honestly forgot what my PR was on Poundstones, so went with 198. It was awful. That’s the goal.

That little conditioning circuit was slick. Got in 250 swings that way. I keep listening to Dan John podcasts and that 10k swing challenge keeps getting in my head. I’ll run a program one day where I include that as well.

Since I was supposed to work nights yesterday, work let me come in a little late today, so I was able to get in that walk with the dog. Glad I could. I’ve just been getting in a ton of training.

On the nutrition front, continuing to nickel and dime stuff. Added some grassfed butter to the morning breakfast burrito. Been eating a lot of canned wildcaught salmon as well. Just kinda got a bug about it. Smell pisses off the Mrs, so I only really eat it when she’s not teleworking.

I’m honestly just in a great place right now. Been a while since I felt so good.

PM WORKOUT (1530)

Tabata KB front squats w/52.5lb bells.  8s across, 10 on final round.