Training Log: Entry 2497

DEEP WATER INTERMEDIATE Week 5, Workout 4

Fasted 100kb swings w/40kg KB

AM WORKOUT (0505 wake up via dog, 0650 workout)

25 chins

Axle bench press 256
1x10
1x9
1x8

Close grip axle bench 226
3x10

(3) Incline DB bench 100s
1x9
1x7
1x7+2 rest pause+burn out set of dip

Dips
1xF
1xF+burnout set of push ups

Push ups
1xF
1xF+slingshot set+catapult set

SUPERSET (no rest) hyper-abs

Reverse hyper 230
3x20

Standing ab wheel
3x7

Notes: 2:20 between sets of benching, 2:00 between sets of bodyweight stuff.  Was feeling a little off today, and had some issues on the second set of close grip where I set up weird and my plates kept bouncing off the plates on the plate holders.  Gotta get in more nutrition as I close out the program.

Came up with my strategy for the deadlift day coming up: I'm going to open up with 7x12, and then use the 8th set for my set of 16, rather than opening big and trying to close.  Will be judicious with rest periods, and absolutely willing to use dead stops as needed.  

Gonna get in some keg carries later.  

PM WORKOUT (1500)

Keg carries
10 rounds w/25lb plate in keg
6 rounds empty power keg
After odd rounds: 6 alternating KB snatches w/45lb bell
After even rounds: 10 KB swings w/40kg bell

Notes: No time.  My phone overheated and shut off the timer.  Testament to how warm it was out there.  This was BRUTAL.  Definitely pushed into the red.  Remembered some things that worked before: lapping the keg after the initial pick to get a better grip, getting it sunk in deep into my torso, carrying it up high on my body, etc.  It's what all the practice is good for: remembering these things.

I really think this COVID training has unlocked something new in me.  It's been great to bring back this strongman stuff, but it's not "bringing back"; it's bringing FORWARD.  Whereas before I'd do 4-6 rounds of carries and call it good, I've found a way to combine it with more of the WOD-y stuff I've been doing, get more explosive stuff into it, bring Deep Water things to the table, etc etc.  It's all forming into it's own entity.  It's been a pretty awesome process to watch unfold.

More future programming spitballing: I'm thinking with 2 pressing days a week I can have one day where the emphasis is on clean once and press away and the other is clean each rep.   More opportunities for variety that way too.  Assistance is going to be primarily DC-eseque stuff.  Rest pausing and intensity modifiers. 

 Training Log: Entry 2496

DEEP WATER INTERMEDIATE Week 5, Workout 3

AM WORKOUT (0525 wake up via alarm, 0700 workout)

Chins (various grips) 2 minute rest
3xF

Clean pulls 135 2 min rest
3x10

Log cleans 150 4:45 rest (10 band pull aparts between sets)
1x16
7x12

Axle shrugs against light bands
1x108

BW reverse hypers 
1x40

Kroc rows 115
1x16

Notes: Holy cow this eliminated me.  Definitely running into the red.  Timing out about perfect.  Gotta keep up the nutrition, especially while my sleep is crazy.  Got through this, did my best to pop the log on every rep, and came out stronger.  May do some weighted vest walking later, POSSIBLY some keg carries, or save that for tomorrow.

Tang Soo Do last night wasn't bad. Decent workout.  Did some training on breakfalls.  Fun to bring out some wrestling for that.  

PM WORKOUT (1400)

48 minute weighted vest walk w/80lb vest

Notes: Thermometer said it was 107 out today, and it seemed like the perfect opportunity to experience some misery.  Sun got blocked by some clouds, which sucked, but still got pretty toasty.  My left knee is swollen like a grapefruit, which hasn't happened since 2017 and leads me to believe we have a NASTY storm coming.

Met the wife for lunch at her work today and her boss commented that I must be getting ready for a comp because I look huge compared to the last time she saw me.  Always good signs in a gaining phase.

 Training Log: Entry 2495

PM WORKOUT (1445)

DEEP WATER INTERMEDIATE Week 5, Workout 2

AM WORKOUT (0300 wake up via alarm)

Axle clean and push press away 175 w/4:45 rest (10 band pull aparts between sets)

1x16

7x12

Immediately after final set

50 dips

25 pushdowns

Lateral raise stripset (no rest, STILL immediately post final set of presses)

20x20lbs

20x10

20x5

20x2.5

20xEmpty hands

45 second empty hands raised to sides ala crucific hold

90 second rest

Poundstone Curls

110xAxle+2.5lbs per side

Notes: This went much better than the last time. I had to drop the axle on the last rep for the final 2 sets, but rather than do a make up rest pause set on the final set like I did last time, I just treated it like a comp, re-cleaned and pressed the weight as needed. Figured getting in more cleans was never a bad thing. First set of these is ALWAYS rocky, as it takes a bit of doing first thing in the morning for my body to get coordinated and explosive, but after that it moved smoothly. This program just always surprises you in the final 2 weeks.

Thrusters continue to be the magic solution for toy soldier walking after squats. I’m feeling pretty decent. Sore, but not crippled.

Went very slightly off diet with a small serving of cake and ice cream yesterday. Once again, there’s no real denial to this: I don’t care to eat the stuff anymore. Just want more protein. On that note, went out for wings for lunch and go an awesome 10 piece with lemon pepper dry rub. Wife and kiddo have also taken to gardening, and I’m getting a LOT of cucumbers in my diet now right from the garden. Couple peppers and tomatoes too. We’re buying a lot of local produce from the farmer’s markets nearby. I know 20 year old me would never listen to 30 year old me, but it’s crazy the difference nutritional QUALITY makes.

I say all this looking at my orange dreamsicle Reign I am drinking…

95lb thrusters-chins-40kg KB swings

5 rounds of 10 reps each

Time: 7:15

Notes: Just something I came up with to get in my daily work and some thrusters to get my legs to keep healing before Tang Soo Do tonight.  Since the heat index is 106 out there and I'm still in the garage, this was an effective way to simulate the experience of being a baked potato.

Except since I'm a non-carbohydrate based lifeform, I suppose it was more like being a boiling lobster.

Which is awesome, because fun fact: lobsters are immortal.  But like, "Highlander immortal".  They won't die from natural causes, but you can definitely kill them. 

Much like what this WOD was trying to do to me.

 Training Log: Entry 2494

Got the day off with the Mrs today, so quick work.  Did 100 KB swings fasted and later after lunch did 30 135lb thrusters in 2:58 (first sub 3 minute time) and all my daily work.

 Training Log: Entry 2493

DEEP WATER INTERMEDIATE Week 5, Workout 1

AM WORKOUT (0700) Post 12 hour night shift

Buffalo Bar Squats 350
1x16
7x12

5 minutes rest between first 4 sets, 4:45 for remainder

SUPERSET (hyper-ab)

Reverse hyper 270
5x10

Standing ab wheel
5x4

Notes: "Hey, what did you do after your 12 hour night shift?", just come home, speed eat breakfast and absolutely crush the second hardest workout of Deep Water.  This went incredibly well.  Final set I had to rest a little at the top for the final 3 reps, but otherwise I just blew it away.  Last time I ran this program, THIS was the make or break point, and now it's just a checkpoint on my way to the final week.  I can keep patting myself on the back about this, but in general things are just going too damn well.

Got lawn mowing on the agenda along with a deadlift based WOD.

AM WORKOUT II (0930)

90 minutes of lawn mowing

WOD
308lb deadlift-chins-dips
12
9
6
3 Time: 5:24

Notes: Got things done earlier than expected  Feeling beat to hell.  

 Training Log: Entry 2492

AM WORKOUT (0545 wake up via dog) FASTED

TOWER OF BABEL (Punished for your pride) Front Squats 225 w/5 6 count burpees between sets

1

2

3

4

5

6

7

8

7

6

5

4

3

2

1

Time: 25:02

Notes: Split the difference on Juarez Valley and ladders and went for a pyramid instead.  Really wasn't feeling it this morning, so kept the weight on the lighter side, which was the right call.  This is a sneaky workout.  Whereas Juarez kicks you in the nuts right from the start and you just hold on until it's over, you develop a false sense of confidence early into this, and THEN the worst part is you keep going to the well and finding MORE reps each time you do.  I can see this being a regular as well.

MAY get in some more conditioning before work today, but this was the priority so I'm glad I knocked it out.

 Training Log: Entry 2491

Busy day today.  Wife ran her 35th half marathon in celebration of her upcoming 35th birthday, and then we went to the zoo to meet up with family, so LOTS of walking and not eating.  Got in all my daily work, and then did this 

20 seconds on/10 seconds off

8 rounds of Devil's press with 55lbs

8 rounds of 40kg KB swings

8 rounds of burpees

Basically took the "50s" workout and made it tabata.  Very effective.  Have to stay focused and push the whole time though.  

Juarez valley tomorrow, or something adjacent.  Been thinking about doing a ladder style workout, starting at 1, 5 burpees, 2, 5 burpees, 3, etc until fail, then start over at one and repeat.  I feel like it would have a similar effect.

On that note, I'm reaching the point in an effective training cycle where I start self-destructing and wanting to do ANYTHING but what I'm doing.  It's the damndest thing, but happens often.  I'm so excited about being able to NOT eat like it's my job soon, but I can't start that early, because the REAL hard work will be these next 2 weeks.  I work a 12 hour night shift tomorrow, so that's a thing.