Training Log: Entry 2404
Slept until 0650 and hit a fasted workout of 25 ABCs with 47.5lbs in 5 minutes. Went 40 seconds on/10 seconds off for 6 rounds. 4 per round in the first 5, 5 in the final round. Great start to the day.
In the PM...
Got 101 ABCs in under 50 minutes
So that's 126 of them total today. That seems like enough.
Training Log: Entry 2403
AM WORKOUT (0400 wake up via alarm) FASTED
69 Armor Building Complexes w/24kg bells in 37 minutes
Training Log: Entry 2402
AM WORKOUT (0400 wake up via alarm) FASTED
5 minutes of ABCs w/24kbg bells
18 rounds completed (40 seconds on/10 seconds off for 6 rounds)
2 mile weighted vest walk
50 burpee chins in 6:30
Notes: My cardio is still broken. I got in 5 ABCs in the first round, with a goal of going 5 for 1 and 4 for 5 for 25 in 6, but in the 5th round I got through 2 and felt like I was drowning. In previous attempts, it was the press that was where I'd start experiencing failure, but strength was still holding up just fine. I rested for the remainder of round 5, hit 1 more rep in round 6 and hung it up at that point: I was completely redlined.
Had the vest ready to go, so I threw it on ASAP and started walking, so I spent the first mile just absolutely drying with my lungs broken, then spent the second mile wondering how likely it would be for someone to steal the vest if I just left it in the street, got my truck and came by later to pick it up.
Came home and had a few minutes left until I needed to start breakfast, so I got the burpee chins knocked out to keep that heart rate up.
This honestly looks like a Crossfit WOD or something out of Tactical Barbell. I may codify it into something. I dig it: it hits everything, different modalities, misery in weird dosages. Open with 5 minutes of ABCs, go for a 2 mile weighted vest walk, close it out with 50 burpee chins.
Training Log: Entry 2401
DEEP WATER INTERMEDIATE Week 5, Workout 4
AM WORKOUT (0335 wake up via alarm)
Axle bench press
10x256
2x8x256
Close grip axle bench press
10x256
9x256
8x256
(3) Incline Dumbbell press
9x95s
8x95s
7x95s
Immediately after final set of DB bench, a set of dips. Then, a set of dips with immediate set of push ups. Then, dips, push ups, push ups w/reactive slingshot, push ups w/slingshot, push ups w/metal catapult, and 25 band pushdowns
Reverse hyper
60x360
Standing ab wheel
1x30
POST WORKOUT SHAKE
CONDITIONING
30 rounds of tabata intervals
Odd rounds: Burpee chins
Even rounds: 40kg KB swing
Notes: 90 seconds of rest between stuff, and 5 sets of 10 band pull aparts between first 5 sets of benching stuff. I'm mostly over my cold. I discovered yesterday that I need to stop eating those Legendary Food Toaster Pastries. I had my suspicions about them, and yesterday confirmed, because I had one on the morning and spent the rest of the day feeling awful. Sapped a bit of my energy for this workout. My hands are still pretty chewed up from the KB cleans yesterday, which forced the change to conditioning from my usual Cluster Bomb, but honestly this was a REAL solid conditioning workout that I may do in place of meat eater if given the chance. It's more swing heavy then chin heavy, but it kept my heart rate up.
Still appreciate how this day works in the schedule.
I'm going to move forward with my plan of sliding the deadlift workout. I forgot that, with house guest coming over, they'll be sleeping directly above the garage, and morning deadlifts are most likely not going to be viable. Kismet really. My work trip will time out just about perfect. I might miss out on the final bench workout of Deep Water, but no love lost there. Deload week will time perfectly, and from there will begin the summer bodyweight freefall leading into a strongman comp. Things work out.
Training Log: Entry 2400
DEEP WATER INTERMEDIATE Week 5, Workout 3
AM WORKOUT (0310 natural wake up)
Double kettelbell clean (3:00 between sets)
6x12x65lb bells
20x65
8x65
Axle shrug against short strong bands
1x60
Kelso shrugs 65lb KBs
Neck work
Reverse hyper/standing ab wheel
2x30x360/20
50 dips
25 pushdowns
Kroc rows
20x115
30 GHRs
CONDITIONING: MEAT EATER CHINESE BUFFET
10 rounds of 10 KB swings w/40kg bell and 10 burpee chins in 18:30
Notes; Another solid take on this day. I feel like death warmed over, but such is life. Wanted to get the 100 in 7 sets, but my hands tapped out on the 20th reps: I was just grinding them into dust. Took a 1 minute break between sets 7 and 8 and finished it out.
For the axle shrugs, took to setting it up like it was the final pull of a clean. Really liked that interpretation of it. I was hurting on the conditioning. Just not at 100%. Still good to push it.
Just got the tabata front squats to finish out.
Training Log: Entry 2399
DEEP WATER INTERMEDIATE Week 5, Workout 2
AM WORKOUT (0320 natural wake up)
Axle clean and push press away
16x181
14x181
14x181
13x181
12x181
11x181
10x181
10x181
Sets of 10 pull aparts between first 5 sets
Immediately after final set, straight into raises and core
DB lateral raise dropset (no rest)
20x20
20x10s
20x5s
20x2.5
20xEmpty hands
Reverse hyper
60x360 (not a typo: first time I felt like puking from lower back work)
Standing ab wheel
1x20
Poundstone curls
100xAxle+5lb plates
CONDITIONING
Tabata circuits of burpee chins, KB swings w/40kg and dips. Doubled up on the burpee chins and did dips until I got to 50. Do chins-swing-chins-dips-chins-swings-chins-dip etc. Got through 24 rounds.
25 band pushdowns
Notes: This was definitely Deep Water. All the ABCs and the cold and other factors came to a head, and clean and push presses was just plain rough. On every set, I had to reclean the axle to get the final 2-3 reps, which was awesome, because it meant getting in even MORE cleans/continentals, but it also just beat the absolute holy hell out of me. I don’t know if you’d call it rest pause, or cluster sets, or “Malcolm X” ala Jim Wendler, but I was thinking of it as “vegetable sets”. As in “you don’t get to leave the table until you eat your vegetables”. I got my goal of 100 in 8 sets, I was broken down to hell when it was done, and I think this was the most “Deep Water” push press workout I’ve ever had. Was taking 3:50 between sets.
Time was compromised, so I shrunk the core work. Doing 60 reps of 360 on the reverse hyper was a unique experience and apparently something I need to do more often, because it made me just about lose chow.
Time was also why I pushed up the weight on the Poundstones. Got the desired effect.
My connective tissue in my elbows is screaming a bit from all the KB cleans, and since that’s what’s on the menu tomorrow, I dropped cluster bomb and just went with a classic combo at tabata intervals. Got the job done.
Got the tabata squats done later. They took a fair amount of my soul with it. Cardio is shot at the moment. Got the lawn mowed as well: good extra activity.
Training Log: Entry 2398
Got up at 0600. Slept off and on. Took some cough medicine to not keep the mrs up while I slept, but it may have acted like a stimulant. Hit 100 burpee chins fasted. Legs are absolutely hammered. Got the 100 squats I did on Friday along with Tabata front squats, which is at least 64 squats a session if I’m doing 8x8, but since I’m well beyond that we can call it 70. Then, yesterday, 23 and 24 ABCs put me at 69 and 72 front squats respectively, along with another 70 from Tabata front squats.
Got in my tabata front squats. Went with 24kg, because I'm just tired of changing the weights all the time. Mowed the lawn, and tried out intervals of 5 for the ABCs. Wheels fell off on the 20th, but I think I can make it work when I'm fresh. Would get me to 25 in 5. Still broke my lungs if nothing else. Annoying sickness is on it's way out.
Training Log: Entry 2397
SATURDAY
So today was another absolute and total: "get to yes" day.
Woke up first at 0425. Mrs had an alarm set from the previous weekend’s marathon. After that, work up at 0630 for a different alarm, immediately got out of bed and hit 23 ABCs with 47.5lbs in 5 minutes, fasted, in my pajamas. Things are really in a good way there, especially doing that after my 100 rep squat day.
Talked about my double alarm morning. After breakfast, I cleaned up, took out the trash and got 50 burpee chins done in 6 minutes and some change. Just enough time to come inside, prep lunch and a snack for myself before taking the kid out to Tang Soo Do. Before we got there, I had enough time for us to swing into Sam's Club and get a few groceries (they currently have the best eggs I can get, along with choice celery and other produce).
Took the kid to TSD. They got another stripe on their belt because they're a total rockstar. To celebrate, back to Sam's for a slice of pizza while I ate my pre-packed shrimp, lean ham, broccoli and cauilflower (basically all the week's leftovers shoved into a sealed glass container), dropped the kid off at a birthday party. Had 2 hours, got the Costco shopping done, came back home in time to unload all the cold stuff, and had time for
Tabata KB front squats
Before rushing out the garage, still huffing and puffing, pick the kid up, bring them home, grab a 20 minute power nap before the whole family goes out for a light dinner and to take in a play at the local theater (Giraffes Can't Dance. We appreciate the finer things).
Get home, have the kiddo take a shower before getting ready for bed, during which time I get in
24 ABCs with 24kg bells in under 5 minutes
So, 2 5 minute workouts, 1 6 and 1 4. 20 total minutes of training today, and all of them absolutely brutal.
There's always time. We'll find a way.
Proofing my wife's paper for her second masters as she's getting in a run on the treadmill, because, like me, she is also absolutely insane.
Training Log: Entry 2396
DEEP WATER INTERMEDIATE Week 5, Workout 1
AM WORKOUT (0331 natural wake up)
Warm up w/3 rounds of box jump triples and buffalo bar squats
Buffalo Bar Squat
7x12x375
16x375
Immediately after final rep, swat away Valkyries before they try to carry me off to Valhalla
KB front rack lunges
2x8x47.5
Reverse hyper/standing ab wheel
1x40x360/30
POST WORKOUT SHAKE
CONDITIONING
3 move circuit of: 278lb deadlift-chins-dips
15-5-10
Time: 6:17
30 GHRs
Notes: 3:50 between the first 7 sets, 4:50 for the final set. 90 seconds between lunges. I am sick with something. My fever broke HARD in the middle of the night, to the point I was so dehydrated in the morning my calves cramped when putting on my knee sleeves. My respiratory system is shot: could only hold my breath for the first 4-5 reps of each set. My fever RE-broke in the middle of the workout. And none of that matters, because the end was inevitable. I had this workout done the night before, when I set the Buffalo Bar in the rack and set up my box for jumping. I had the best unracks/walkouts I’d had this whole cycle and felt just strong as hell. And on a normal day, under normal circumstances, I’d be pleased with 16x375. To manage it after after 7 sets of 12 is just absolutely bonkers. Even with me commenting about how Deep Water doesn’t quite have the thrill it did the first time, there is no denying that EVERY time I run it I am transformed.
The post squat work was NUTS. My heart absolutely redlined on those lunges. Been a long time since I felt that. I cut things down to bare essentials partly due to time and partly due to just how absolutely annihilated I was from that final set of squats.
I’m rocking that post squat headache and euphoria together. Be a good weekend for eating and recovering.
Ended the day with more Tabata KB front squats and Tang Soo Do
Training Log: Entry 2395
DEEP WATER INTERMEDIATE Week 4, Workout 5
AM WORKOUT (0333 natural wake up) FASTED
23 Armor Building Complexes in 4:53 w/24kg bells
Immediately after, strap on 80lb vest and go for 2+ mile walk
Come home, post workout shake then
50 chins
50 dips
50 pull aparts
20 standing ab wheels
40 reverse hypers w/90lbs
25 push downs
Notes: I have some sort of minor annoying cold that is making breathing sucky. I also came into this with my traditional 5ish hours of sleep, fasted. My warm-up was the first round of 3. My app died in the second round. I absolutely crushed this. I got in 1 more round than last time WITH 7 seconds to spare. I had to just rely on instinct and go when I wasn’t ready until it was over.
I’ve been listening to Tool’s “46 and 2” on repeat for about a solid week now
We are evolving. It cannot be stopped. Not with illness, inadequate sleep, poor nutrition, or fatigue.
Tomorrow is the final Deep Water squat workout and succss is so inevitable it’s almost annoying to have to even endure the experience at this point.
On a lighter note: from Tang Soo Do, we were training some one-step standing grappling. Mrs is paired with me, gets a grab on my arm, then slides it down to my wrist. The instructor stops and pours on the compliments. “That was a great maneuver you did! It shows fantastic special awareness. You don’t even need to look: you can just feel your way down the arm and secure a grab at a different spot. Great work!”
My wife replies “I can’t get my hand around his bicep: I had to go lower”
The weight gain is going successfully.
PM WORKOUT got the Tabata front squats done. We don't stop.
Training Log: Entry 2394
DEEP WATER INTERMEDIATE Week 4, Workout 4
AM WORKOUT (0333 natural wake up)
Axle bench press
10x256
2x7x256
Close grip axle bench
3x10x226
(3) Incline DB bench
10x95s
2x8x95s
Immediately after final set of DB bench, a set of dips. Then, a set of dips with immediate set of push ups. Then, dips, push ups, push ups w/reactive slingshot, push ups w/slingshot, push ups w/metal catapult, and 25 band pushdowns
Reverse hyper/standing ab wheel
2x30x360/20
Neck work
30 GHRs
POST WORKOUT SHAKE
CONDITIONING: CLUSTER BOMB, 47.5lb KBs, 50 burpee chins done in 11:56
Notes: 90 seconds rest between everything. Box checking kind of workout. Hands are still a bit chewed up from all the KB work. Got my front squats and Tang Soo Do later.
Tomorrow is the active recovery day. Plan is ABCs and weighted vest work. Next day is squats, and then it’s the final sprint through Deep Water.
My training is really timing out pretty well as far as life goes. My deload from training is going to fall right on a trip for work, so I can just blow my brains out with some conditioning and pump work. After that, next few months are travel/vacation heavy as we try to get back what COVID took from us, so it’s a great time for a diet break and chasing PRs. Somewhere in the middle of all that is my strongman comp, so it’ll be good to lose some weight and come in where I need for my weight class. Just nice how things come together.
My sleep is the best it’s been in quite a while. Despite these early natural wakeups, I am sleeping deeply through the night, and actually wish I could get a little more sleep in often. Before, I was waking up about every half hour and excited once 0300 rolled around because it meant I could finally just quit and get to work. Just more positive health indicators.
Training Log: Entry 2393
DEEP WATER Week 4, Workout 3
AM WORKOUT (0320 natural wake up)
Double kettlebell clean
12x55s
11x57.5
7x11x62.5
23x62.5
Sets of 10 band pull aparts between first 5 sets
All of the following without rest (shrug-shrug-core)
Axle shrug against short strong bands
1x60
KB Kelso shrugs
15x62.5
Reverse hyper/standing ab wheel
2x30x360/20
50 dips
25 pushdowns
Kroc rows 115
1x18
POST WORKOUT SHAKE
CONDITIONING: MEAT EATER CHINESE BUFFET
10 rounds of 10 KB swings (40kg) and 10 burpee chins
Time: 17:45
Notes: 2:45 between sets of cleans. Forgot about this idea I had and then re-remembered it. Think I'm going to ride out KB cleans for the rest of the program. Along with helping me with the ABCs, they're just more natural to me compared to the barbell, and I feel like it's value added. Also a solid conditioning hit. Those first 2 sets were finding the right weight, and then I went for broke and got the 100 in 8 sets. New goals now. Even considering just combining meat eater and the workout and doing 10 cleans/10 chins. Lots of options.
Pleased with this back day. Hands are a bit chewed up, but that's a price worth paying.
Training Log: Entry 2392
DEEP WATER INTERMEDIATE Week 4, Workout 2
AM WORKOUT (0325 natural wake up)
Axle clean and strict press away (3:45 between sets)
12x161
8x11x161
10 pull aparts between first 5 sets
Immediately after 9th set: raises and core, no rest between movements
DB lateral raise
20x20lbs
21x10
22x5
23x2.5
24xEmpty hands
Reverse hyper/standing ab wheel
2x30x360/20
50 dips
25 pushdowns
Poundstone curls
136xAxle+2.5s
POST WORKOUT SHAKE
CONDITIONING: KNIGHTS TEMPLAR
20 rounds of: 1 ABC w/24kg+2 burpee chins
Notes: This was an interesting workout. I was absolutely killing it through the first 5 sets. It was basically a competition to outrun my lungs. I’d get in a big breath, clean the axle and press away until about rep 9, take another breath and finish it. Around round 6, I had to drop the axle after rep 10, reclean it and get in the 11th. Same with set 7. On set 8, when I hit the 7th rep I just completely ran out of gas. It was like someone just shut off the power to my body. I ground out 1 more rep, dropped the axle, recleaned it and got in another 3 solid reps. On set 9, same thing happened. This was some real sneaky ninja fatigue. Definitely grew from it.
Poundstones felt solid on the arms. That conditioning WOD I came up with is pretty decent. Cluster bomb still hits harder, but this was a good opportunity to get in more reps with the ABCs. Helped me improve my clean technique with the KBs too: learned the value of cleaning up AND back.
Got in the Tabata KB front squats. Very slight left hamstring tweak during round 4, and I had a small trap tweak during my pressing today as well. I'm definitely pushing into the red as I approach the end.
Training Log: Entry 2391
A fantastic Easter. Got up, kiddo hunted eggs around the house. I got in 50 burpee chins after that before Easter breakfast, which brought my hips back to life. Got in my Tabata KB front squats soon after, daily work was accomplished, and I ran "Devil's Trinity" out of Tactical Barbell 2.
1 minute KB swings (24kb)
1 minute burpees
1 minute heavy bag (Body Action Set in my case)
5 rounds of the above
"Normal" is a 1 minute rest after the 3 rounds, but I went with advanced and cut that out, mainly due to time. It was a nice change of pace. I DO miss the BAS, but it's always an opportunity cost to hit it. Today, it felt right.
I'm feeling a little soft these days. May just be the post 10 mile ennui. That said, I was re-reading the rules for the comp I'm doing on 25 Jun, and they're going to release the events the WEEK of the comp. That's awesome. No 8 week training cycle for it: just show up strong and smash it. I'm game.
Training Log: Entry 2391
Morning is a little disjointed today. Wife is running a half marathon, so I got up at 0550 with her alarm, immediately hit 100 KB swings w/40kg bell since that only took like 2.5 minutes, hung out with her while she got ready, then got in 50 burpee chins and another 50 swings, still fasted.
Definitely feeling that “post deep water deadlift” fatigue.
Knocked out the Tabata KB front squats at around 0830. They never get better.
Around 1300, I hit a new PR on the ABCs: 22 in 5 minutes
Technique is legit what is holding me back here. I got the gas tank and the strength.
Then took the dog for a 2 mile walk while I wore the 80lb vest.
I'm having more and more days where I tell myself "I've trained enough today". Those are good days.
Training Log: Entry 2390
DEEP WATER INTERMEDIATE Week 4, Workout 1
AM WORKOUT (0315 natural wake up)
Texas deadlift bar touch and go deadlifts (3:50 between sets)
7x11x410lbs
12x410
11x410
Box jumps (60 seconds between sets)
5x10
Reverse hyper/standing ab wheel
2x30x360/20
POST WORKOUT SHAKE
CONDITIONING
Buffalo bar squats (285)-chins-dips
15-5-10
Time: 6:55
Notes: I went through the stages of grieving leading up to this workout, starting with anxiety as soon as I finished the squat workout last week, bargaining as far as how I was going to break up the sets, anger over how much it was going to hurt, and then a very blissful acceptance that soon turned into a calm, focused battle frenzy. My "trick" stays the same here: if I treat it like it's not a big deal, my body will respond. It's only when I start acting like it's heavy that it becomes heavy. So with that, I held my breath through the first 8 reps of the first 7 sets and focused on locking out as hard and fast as possible, as though it were a warm-up. Set 8 is when the hurt set in, which is why I pulled 12 on that set: I had to go from touch and go to rest pause after 10 reps, so I figured I'd get the "big set" done then. Made the final set a bit easier to swallow.
However, upon taking my shower and noticing all the blown out blood vessels across my body, some things can't be hidden from the body...
After that, I was totally annihilated and slept walked my way through the box jumps. The reverse hypers gassed me, which is definitely a sign of something. That conditioning workout at the end was a slog, and right in the middle of it I realized I still owed some Tabata KB squats and a Tang Soo Do class today.
I got the day off work, I'm spending it with my kid, we're gonna watch "Sonic the Hedgehog 2", and somewhere along the line calories will be put away.
I'm honestly in a bit of post training euphoria. There is no ennui with the deadlift workouts this time around: hitting this in the morning is a whole different animal than the afternoon, and I'm definitely finding new strength in myself.
Training Log: Entry 2389
DEEP WATER INTERMEDIATE, Week 3, Workout 5
AM WORKOUT (0345 wake up via alarm) FASTED
ARMOR BUILDING COMPLEX (ABC) with 24kg bells
21 in under 5 minutes, 22 total
Immediately afterwards, 2 mile walk w/80lb vest
POST WORKOUT SHAKE
50 chins
50 dips
40 reverse hypers w/90lbs
20 standing ab wheels
50 pull aparts
25 push downs
Notes: I am pleased and upset with the ABCs. I came up with a strategy with intervals, but miscalculated. I went 20 seconds on/8 seconds off, thinking it would get me 11 rounds of work AND rest, but I realize it got me 11 rounds of work and 10 rounds of rest. Had I known, I don’t think I would have set down the bells between the 21st and 22nd ABC. But still some room to grow I suppose. Once again: lungs absolutely broken from this. This honestly might become a more regular thing for me. As much as I see ABCs as an opportunity cost for Clusters, there is just something “right” about it.
Went for the walk while my heart rate was still up.
Got the Tabata KB front squats knocked out in the evening. Still had some "lung rocks" from the morning. Honestly felt like I was going to give up chow.
Tang Soo Do last night was decent. I’m figuring out jump kicks a bit better now such that they don’t tear up my knees as much.
Bison tacos tonight, which is the perfect meal before Deep Water deadlifts.
Training Log: Entry 2388
DEEP WATER INTERMEDIATE Week 3, Workout 4
AM WORKOUT (0320 natural wake up)
Axle bench press
3x10x251
Close grip axle bench
10x226
2x9x226
(3) Incline DB Bench Press
3x10x90s
Set of dips immediately after final set of DB bench, then a set of dips+ a set of push ups, then a set of dips+ push ups+push ups with the reactive slingshot, then the slingshot, then the metal catapult, then 25 pushdowns, then straight into core work
Reverse hyper/standing ab wheel
2x30x360/30
Neck work
30 glute ham raises
POST WORKOUT SHAKE
CONDITIONING: CLUSTER BOMB w/47.5 KBs for triples, 65 Burpee chins in 16:54
Notes: 90 seconds of rest between the things that required resting. Still seeing the gradual progress. Was feeling a touch weak today: yesterday was another day where I had to rush dinner, so I came in a little light on the calorie side. Only a few more weeks of eating like this and then a much needed/deserved break.
Was on top of time today, so I added a little more to Cluster Bomb. It is still a burner.
Got my tabata front squats knocked out. These were the most brutal they’ve been. Having difficulty shaking the fatigue in my legs. Thinking tomorrow’s agenda may be just what I need. Still got Tang Soo Do later tonight.
Tomorrow, I go for a new record on ABCs and a weighted vest walk. Next day will be deadlifts. The anxiety is gone for deadlifts: I’m at the point where success is a foregone conclusion and I just have to go through the necessary suffering to come out the other side.
Training Log: Entry 2387
DEEP WATER INTERMEDIATE Week 3, Workout 3
AM WORKOUT (0310 natural wake up)
Power cleans (3:45 between sets)
12x160
8x11x160
5x10 pull aparts between first 5 sets
Immediately after 9th set, went straight through all the rest of my work without rest
Axle shrugs against strong short bands
1x57
KB Kelso shrugs
19x47.5
Neck work
Reverse hyper/standing ab wheel
2x30x360/13
50 dips
25 pushdowns
POST WORKOUT SHAKE
CONDITIONING: MEAT EATER CHINESE BUFFET
10 rounds of 10 40kb KB swings and 10 burpee chins done in 17:47, with 50 swing buy out
Notes: Stuck with the traditional workout. Cleans really seem to be coming together, so I'm just riding that out for all it's worth. Shrugs are also just about where I want them. The conditioning at the end remains brutal. Gonna get in my front squats at some point today and call it good.
Training Log: Entry 2386
DEEP WATER INTERMEDIATE Week 3, Workout 2
AM WORKOUT (0320 Natural Wake up)
Axle clean and push press away (3:45 between sets)
12x181
8x11x181
5x10 band pull aparts between first 5 sets
Immediately after 9th set, straight into laterals and core
DB lateral raises
20x20lb
20x10
20x5
20x2.5
20xEmpty hands
Reverse hyper/standing ab wheel
2x30x360/20
Poundstone curls
134xAxle+2.5lbs
POST WORKOUT SHAKE
CONDITIONING: CLUSTER BOMB w/47.5lb KBs for triples
50 burpee chins accomplished in 12:54
Notes: Decided to play it straight this morning. Woke up and the legs felt good enough to play. The very first set was absolute and total hot garbage, with a clean that turned into a continental and a bunch of misgrooved reps, but after that things moved along pretty smooth. Misgrooved an 11th rep in an early set, and had to re-clean the final rep of the final 2 sets, but this was a solid showing for a push press workout, especially given the circumstances.
I’ve consolidated the core work to 2 sets with equal total reps, just for the sake of time. It’s pretty brutal.
I am STILL hurting in conditioning. I imagine my whole body is feeling the fatigue from what I’ve put it through. Calories are the solution, of course.
PM WORKOUT (1530)
Tabata KB front squats w/47.5lb bells. Feeling back in top form. Had some solid reps mixed in there. Whole body still carrying fatigue, but nothing unrecoverable.
Cleans tomorrow. Once again, have a few ideas depending.
Training Log: Entry 2385
Slept off and on until 0615, got up, hit 100 burpee chins fasted at a time of 13:22. That’s about a full minute slower than average, which checks, because the very first burpee was like a 17 count burpee with how many steps it took me to get down to the floor. After that it was smooth-ish sailing. Just gonna hammer my body like usual today so that it thinks yesterday was a normal day and get it back into gear.
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| Deep Water Meal Prep this morning |
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| Picked this up today for a crazy good deal |
Got in my tabata KB front squats, 47.5lb bells, going until the whistle blows. I'm hurting, not getting in as many reps, but getting it done. Got in a 2 mile 80lb weighted vest walk with the dog and my daily work to wrap up today.
Tomorrow is supposed to be Deep Water push press. Might go for the 30 minute challenge instead or do an EMOM workout, or play it straight. Gonna make a gameday decision in the morning.
I am so excited for that new grill I bought. I'm now a double air fryer household. It was a crazy good deal. If you have a Kohl's, check them out and see if you can get one too.
Training Log: Entry 2384
Slept until 0540. Mrs set the alarm so we’d have time to eat and head out for our run.
Got in a fasted 25 burpee chins to get blood flowing and bring some life back to my legs after my Deep Water 100 squats with 375lbs yesterday, along with Tabata KB front squats.
Had a fantastic pre-race breakfast of a slice of keto bread and half a low carb bagel, both with sunflower butter, and 5 celery stalks with Nuts n More spread on them. Pretty much pure fats with some protein and very trace carbs, because that’s how I roll.
Of course, Mrs and I did zero warm-up, got to the starting line, and got going. My legs felt heavy, my quadriceps were sore, but that was honestly about it. My lungs and cardiovascular system held up fantastically, and the miles moved the fastest they ever had for a race. I’ve run 2 half marathons and 1 other 10 mile race before this, and this definitely felt the best out of all of those, which is especially remarkable when you consider I did exactly ONE distance run to prep for this. Otherwise, it was 6 weeks of hill workouts, done Litvinov-esque with the KB front squats before each sprint.
Kept a VERY consistent 9:38 mile pace through out and finished at 1hr 36min 51sec, which, for my running friends, is moving at the speed of smell, but also, for my running friends: see how you do after 100 barbell squats with 70+KB squats the day before. And on that note, my wife and I talked with each other the entire time. There was no huffing, puffing, wheezing and dying. This was leisure.
Hey, speaking of KB squats…wanna know what I did when I got home? Tabata KB front squats with 47.5lb bells. Why? Because we do not let the race win. Also got my daily work done.
Treated myself to a warrior’s meal of steak (piedmontese grassfed sirloin) and eggs for dinner, along with some “asparagus fries”, mashed cauliflower and broccoli.
Had some naked chicken wings for lunch.
Gonna blow out my shoulder patting myself on the back here, but, folks, I am more trouble than I am worth. I am at the top of my game. I have never been in a better place physically, emotionally, spiritually, psychologically or intellectually. I am skullf**kingly loony tunes bonkers. I am Nicky Santoro in Casino. “That’s my business. That’s what I do”. I will get up at 0540 and do burpees before my 10 mile run that I am woefully unprepared for the day after blowing my brains out on some squats on a meal of nothing but fats and drink absolutely no water along the way because I am a lunatic. You might be able to outmuscle me, you may outrun me, you may outfight me, but you WILL NOT outwork or outcrazy me.
Training Log: Entry 2383
DEEP WATER INTERMEDIATE Week 3, Workout 1
AM WORKOUT (0315 natural wake up)
Warm-up: 3 rounds of box jump triples and buffalo bar squats
Buffalo bar Squat (3:45 between sets)
12x375
8x11x375
KB front rack lunges
2x12x47.5lbs
Reverse hyper/standing ab wheel
3x20x360/13
30 GHRs
POST WORKOUT SHAKE
CONDITIONING
295lb deadlift-chin-dips
15-5-10
Time: 6 minutes flat
20 chins
20 dips
50 pull aparts
25 pushdowns
Notes: I absolutely slaughtered this. Once again: very first set, I unracked the bar and thought “f**k this feels heavy”, and it felt that way for every set after that, yet I still hammered every rep with no drama. The final rep of the final set required me to breathe out and rebrace before I hit it, and that was about it. Typically, the final 2 sets require much breathing and rebracing on the final few reps. My conditioning is through the roof, and those daily Tabata front squats are absolutely showing themselves. There’s honestly a touch of ennui here, as the squats used to be a real test of my mettle and now are just something I do. Deads next week will test me, as they bring a lot of pain with them. Went with 12 on the first set vs my original plan of slotting it into the middle of the workout: just made more sense at the time. My right elbow is a little achy: I think some added bodyweight has slightly altered where the bar sits on my shoulders. I dealt with that to the extreme when I had gained up to 210. Belt was very snug this morning, and I’ve been experiencing not as awesome digestion. I imagine I’m just hitting that wall that comes with sustained gaining. I started feeling nauseous around set 7 or so, but it was less from squats and more just a general crappy feeling.
Lunges were fantastic insult to injury at the end. Conditioning answered the mail for getting in my 30 reps of deads, and I’ve got Tang Soo Do and tabata front squats on deck. Tomorrow is my 10 mile race: doing that the day after Deep Water squats is awesomely stupid.
PM WORKOUT
Tabata KB front squats w/47.5lb bells upon getting home, then Tang Soo Do in the evening. Thankfully not too many jump kicks tonight. Trying to improve my landing. Time to eat, sleep, and run.
Training Log: Entry 2382
DEEP WATER INTERMEDIATE Week 2, Workout 5
AM WORKOUT (0345 wake up via alarm) FASTED
20 rounds of Dan John’s “Armor Building Complex” in 5 minutes using Tabata Intervals: 2 Complexes per round w/24kg bells
2+ mile 80lb weighted vest walk
POST WORKOUT SHAKE
50 chins
50 dips
40 reverse hypers
20 standing ab wheels
50 pull aparts
25 band push downs
Notes: Got a lot of thoughts I want to get down and I’m inevitably going to forget half of them so here we go. First: this isn’t any particular “Deep Water” day, but day 5 is 20 minutes of some sort of effort. My schedule is a little wonky this week with my 10 mile race on Saturday, so I took my typical Saturday and got it done today.
The ABCs (Armor Building Complex…what a perfect initialism) are part of a challenge over on reddit based off a comment Dan John had made that 30 ABCs in 5 minutes with the 24s is good work. I got 17 in 5 minutes my first time trying for the 30, so this time it was about seeing how many I COULD get done in 5 minutes if that was my goal. I MAY have been able to get in 21 if I skipped the final rest period, but this was an absolute burner. It’s been about 4 hours since I did the workout and I still have some “lung rocks”, which, those who have experienced it know exactly what I’m talking about and those who haven’t wouldn’t understand it no matter how hard I explained it.
I’m gonna take the moment to brag that these ABCs got done at 0400, fasted, with no warm up and no drama. Always ready.
Straight from the ABCs, I threw on the vest and went for the walk. Figured it’d keep my heart rate high throughout. It was 19mph winds out today, so I’m glad I had the vest on to keep me grounded.
Came home, drank my shake and knocked out the majority of my daily work. I was curious about the impact of all these burpee chins, as the movement itself is definitely more difficult than a burpee or chin in isolation, but it means less time spent hanging on the bar. Didn’t know if I may be detraining my chinning ability. Well, I knocked out 20 chins with no issue in my first set and then got in sets of 10 to round out the 50, whereas, typically, after weighted vest walks I’m good for 15 and then random spurts of 6s and 8s. It had an impact alright: a positive one. Might be something to the idea that the first chin is the most difficult one, and I’m just doing that over and over again.
More thoughts: My knees definitely weren’t happy with the jump kicks from Tang Soo Do. Even with my introduction of box jumps, I make a point to jump up to the box and step down from it, rather than jump down. I may need to spend some time working on my ability to land. My disposition is really in a great place these days: I look forward to the training days I typically am averse to.
The only downside to how I approach training is that there is SO much stuff going on that writing it all down is a chore. I say that because I feel like this week perfectly captures “more trouble than I am worth”, and I should really write it all down as a snapshot at some point. To review though: I started off the week with 10x10 strict press cleaning the first rep of each set, then the next day was 10x10 power cleans, then benching, then I’m doing kettlebell work with weighted vest walks before we do 100 squats in 9 sets, then a 10 mile run. In between all that is 2 Tang Soo Do classes. After each lifting workout was a conditioning workout that filled in any gaps that were missing. And ON TOP of all that is daily Tabata KB front squats. Oh, and, of course, my daily work. This is diverse and broad and all over and demanding and just captures it all. And it’s fueled with solid nutrition.
PM WORKOUT (1530)
Tabata KB front squats w/47.5lb bells. Going until the whistle blows, first thing upon getting in the garage. It's still amazingly awful.
Deep Water squats tomorrow. Ready to crush it.
Training Log: Entry 2381
DEEP WATER INTERMEDIATE Week 2, Workout 4
AM WORKOUT (0330 natural wake up)
Axle bench press
2x10x251
1x9x251
Close grip axle bench
2x10x226
1x9x226
(3) Incline DB bench
2x10x90s
1x9x90s
Immediately after the final set of DB bench, straight into a set of dips. Rest, then a set of dips and a set of push-ups. Rest, then a set of dips, straight into a set of push-ups, then push-ups with the reactive slingshot, then with the slingshot, then with the metal catapult, then 25 pushdowns, then straight into the core work and neck work
Reverse hyper/standing ab wheel
3x20x360/13
Neck work
30 GHRs
POST WORKOUT SHAKE
CONDITIONING: 15 rounds of CLUSTER BOMB
3 clusters per EMOM w/47.5 bells, 64 burpee chins accomplished
Notes: 90 seconds rest between sets, got 5x10 band pull aparts done between the first 5 sets of work. I was actually looking forward to today amazingly enough. I’m appreciating how I’ve been seeing week to week improvements in my benching. And in that regard, this approach has always been good for my benching. Same with DoggCrapp. Probably something to be said there about the value of multiple angles and “bodybuilding rep ranges”.
Cluster Bomb is just always a good awful time.
PM WORKOUT (1530)
Tabata KB front squats w/47.5lb bells
Notes: Going until the whistle blows. It's just absolute murder.
Tang Soo Do was basics night. Learning the new stuff for the new rank. We're including jump kicks now: my knee with the fake ACL isn't a fan.
Training Log: Entry 2380
DEEP WATER INTERMEDIATE Week 2, Workout 3
AM WORKOUT (0320 natural wake up)
Power cleans
10x10x160 w/3:15 between sets
5x10 band pull aparts between first 5 sets
Shrug-shrug-neck-core no rest between movements
Axle shrug against strong short bands
1x56
Kelso shrugs w/47.5lb KBs
1x20
Reverse hyper/standing ab wheel
3x20x360/13
POST WORKOUT SHAKE
CONDITIONING: MEAT EATER CHINESE BUFFET
10 rounds of 10 KB swings w/40kg bell and 10 burpee chins
Time: 17:50
Notes: I walked into the garage not knowing what the plan was and decided to just go with what I did last week with reduced rest periods. I feel like I’m actually getting a little more solid with cleans and, in turn, that they’re having an opportunity to drive an impact. Along with that, log cleans can beat me up fierce, and with my 10 mile race this weekend, I’m gonna put my body through enough trauma. Time was a factor as well: had to get to work early. It all worked out well as a result. Got in an adequate amount of additional work, and that conditioning exercise fills in the cracks. I still love Kelsos with the KB handles: they make the most sense. I’m thinking I might start including them in the daily work come the end of this gaining phase.
Regarding that 10 mile race, I’m letting that flip training around. Tomorrow I will bench. On thurs, I’m planning on opening with 5 minutes of the Armor Building Complex to see if I can beat 17 rounds, then going for a weighted vest walk: basically doing my weekend workout during the week. Will squat on Friday, run on Sat, then get back on target.
Got in the Tabata KB front squats with the 47.5lb bells. Decided not to fixate on reps and just go until the buzzer each time. It'd be too easy to cheat otherwise. I still managed 12 in the first 4 rounds, and then the wheels started falling off. Another solid challenge with this.
Training Log: Entry 2379
DEEP WATER INTERMEDIATE Week 2, Workout 2
AM WORKOUT (0317 natural wake up)
Axle clean and strict press away
10x10x161 w/3:45 between sets
5x10 band pull aparts between first 5 sets
Immediately after 10th set, straight into lateral raises, core superset and dips w/no rest
DB lateral raise
20x20lbs
21x10
22x5
23x2.5
24xEmpty Hands
Reverse hyper/standing ab wheel
3x20x360/13
Dips
2x15
Poundstone curls
133xAxle
CONDITIONING:
CLUSTER BOMB: 47.5lb bells for triples, 50 burpee chins done in 11:53
30 GHRs
Notes: Very first set felt like absolute and total hot garbage. Like I had forgotten how to press. I’m thinking all the time with the bells might be getting me a little out of the groove with a straight bar. But after that it moved pretty smooth. I misgrooved the 7th rep of the 7th set, and my left shoulder started getting a little wonky at the end, which is my “good shoulder”. This was challenging, dialed in just about right.
Conditioning is still just amazingly awful. Clusters and burpee chins: who knew.
Tomorrow is cleans. It might become a wildcard. Either strongman implements, a WOD, or something else. Or I may play it straight.
Already planning out my route for the next 4 weeks. For squats and deads, I’m thinking 8 sets of 11 and a set of 12, but I’m thinking about putting that set of 12 on set 5 of the squat workout and set 9 of the deads. We’ll see.
PM WORKOUT (1530)
Tabata KB front squats w/47.5lb bells
Notes: I'm not supposed to be counting, but I found I was getting 12 reps in the first 2 rounds, 11 in the second 2, 10s in the 3rd, and could get an 8 and a 7. It might be worth just making cascading a goal until I get 12 across.
Training Log: Entry 2378
Slept until 0620, woke up and hit a fasted 100 burpee chins in 12:33. Not my fastest at all, but it was the right move for this morning. Took on more training than I anticipated and I felt like I was hit by a truck. Thankfully, the solutions are obvious: up the dose. More food ahoy. On that note, as part of my effort to eat more meat and less yogurt...
Got in my Tabata KB front squats around 0900 with the 47.5lb bells. Yesterday's ABC's showed themselves, as this was brutal. 2 mile 80lb weighted vest walk and daily work closed things out.
Training Log: Entry 2377
Slept until 0615 and did a fasted workout of “Cluster Bomb”, this time with 47.5lb KBs and 3 clusters per EMOM. Got 50 burpee chins knocked out in 10:53, then 20 ab wheels and 50 pull aparts. Off to the weekend.
Trained more than I thought I would today. I got in my Tabata KB squats at 0900. Staying true tabata with the 47.5lb bells, greater than 8 on the first 4 rounds, 8s for the next 3, 6 on the final round. Blew me up hard.
After lunch, took on a challenge from another location: 30 of Dan John's Armor Building Complex with 24kg bells
Dan says this can get done in 5 minutes. That's pretty nuts. I got 18 done in 5 minutes. Now, yes, I AM doing it a few hours after Tabata KB squats and the day after 10x10 deadlifts w/410lbs, but I can't imagine being "fresh" would get me an extra 12 complexes. That's an insane standard.
Right after the complexes, I took the dog for a 2 mile walk while I wore my 80lb vest. Figured I'd make the most of my elevated heart rate.
Training Log: Entry 2376
DEEP WATER INTERMEDIATE Week 2, Workout 1
AM WORKOUT (0315 natural wake up)
Texas deadlift bar touch and go deadlifts
10x10x410 w/3:50 between sets
5x10 band pull aparts between first 5 sets
Box jumps
5x10
Reverse hypers/standing ab wheel (no rest between sets)
3x20x360/2x13
POST WORKOUT SHAKE
CONDITIONING
Buffalo Bar Squat (285)-chins-dips
15-5-10 in 6:54
Notes: I am so amped to have gotten this done. 410 is a chipshot PR over what I did last time on Deep Water Intermediate, but it dawned on me: I did 405 in the AFTERNOON, NOT first thing in the morning. It's such a different world there. And thinking more about that has had it dawn on me why my deadlift has been "lagging": I've finally started treating it like any other lift. I used to have rituals built around deadlift workouts: specific meals, specific times of day to train, fatigue management protocols, etc. I'm finally just getting after it, and it means I'm not at the top of my game...but my floor is rising hard and fast on this.
EVERY SINGLE SET SUCKED. The first one felt too heavy, and it just kept that way. But I managed to hold my breath for the first 8 reps of the first 8 sets, and got through rep 7 on the final 2 sets. 100th rep required a deadstop pull vs a touch and go.
I am over the moon that this workout got done, and also now dealing with the horrible realization that I KNOW I can do this workout now...so now the standard is set.
Conditioning workout was just plain awful. Had to keep chow down.
PM WORKOUT (1600)
Tabata front squats w/47.5lb bells. True tabata: go for the full 20 seconds. Funny enough, by doing that, I STILL couldn't get 8 reps on the final round: only managed 6. My quads were on fire from this and my lungs ached, so that's a win. Curious how I'll do when it's not the day I did 100 deadlifts.
Tang Soo Do was basics night. Always a good night, but coming into it post Deep Water made the new material very painful.
