T Nation

Rise Of The Slaya 2019 - Strongman Edition

conditioning
strength

#3190

I wouldn’t do Deep Water in this situation. Get healthy first.


#3191

That’s the goal. :+1:


#3192

I’ll take you up on this offer for sure brother. Definitely won’t be easy!


#3193

indeed! I’m starting the program tomorrow. I could send you the diet and programs if you like?


#3194

I have no interest in the program as of right now but definitely send the diet my way.


#3195

Done


#3196

What weights do you plan on using on the Deep Water program?


#3197

Don’t know yet, havent back squatted in forever so just going to go in and see what i can do for 10×10 and adjust as necessary. If back squatting feels shit I’ll just do ssb


#3198

I meant on the cleans and power cleans.


#3199

I’m probably going to do log cleans or axle continental cleans. Have never done power cleans; Regular cleans form sucks too


#3200

@T3hPwnisher this is what it says in the book:

“Multiply your 1-rep max by .77 to find your hypothetical 10-rep max. Multiply your hypothetical 10-rep max by .7 to find your 70%”

E.g: 120kg 1rm

120×.77 = 92kg

92kg ×.7 = 65kg

That’s 50% of my 1rm. Not 70?? So my sets are done with 65kg?


#3201

It’s 70% of your 10rm, not your 1rm. Looks like your math checks out.


#3202

Oh thank god.

For once lol…


#3203

This is weird… for the first time in my life i have zero desire to eat carbs. Day 4 of the diet. It’s alot easier than i though it would be


#3204

Todays training
Deep water Day 1 Week 1

light touch and go deads: first time doing them. 3×10 80kg

**10×10 SSB squats 4 minute rests **
65kg. (Its actually 75 due to the ssb weighing 30kg but i dont count it, it gets to confusing so i consider it 20kg barbell weight)

Sorry @T3hPwnisher couldn’t bring myself to back squat. Also, My belt notmally is a little too big, Today it was nowhere close to fitting. I really think carbs must bloat the hell out of me or something. 4 days in and i feel a heck healthier already. Carbs just aren’t for me i think. So yeah all squats done beltless

The sets:
Right up until set 5 was fine. Set 6 i started sitting on a chair between sets. Set 7 I started to lie on the floor, set 8 i couldnt really feel my body much. Set 9&10 just like set 8. All in all it wasn’t hard mentally, I didn’t dread my sets because i just had to get it done. Physically it was hard though. Definitely didnt reach deep waters but i wouldn’t expect that from the first session. The 10×10 deads are what i think is really going to get me… the 3×10 light sucked haha. Id much rather squatthan deadlift for high reps

Barbell lunges
3×10 each leg. Body was kind of numb

situps superset reverse hyper
20 reps 3 sets no rest. I only did one set of situps and my abs cramped like crazy so that was it for that. Hoping that was a one off/or my abs aren’t used to the squats volume so they cramped. @T3hPwnisher thank you heaps for introducing this program to The tnation community. This program is definitely what i needed. I’m always feeling unsatisfied in terms of training hard or intensity but i think this is really really going to test me and i like that.


#3205

Good to hear it has been settling in well. Weeks 1 and 2 aren’t that awful, but 3 and 4 are a gut check, haha.


#3206

I don’t have an issue with the program, but I’m thinking my strength will increase fast. After each program like after the 6 weeks beginner would it be okay to work up to a heavyish single (Not 1rm) to know what weights to use for the next one? Only reason is in april im pretty sure I’ll have to deadlift 180kg for reps/around that at my comp so i want to be using the right weights for the program.

I found if i take deep breaths it really helps recover between sets. If i just stay gasping for air it wears you out alot quicker


#3207

The book directs establishing a new 1rm before each program. You should be good.


#3208

Ohhhh! I thought it meant establish a one rep max at the beginning of the beginners and then keep that 1rm till the end of advanced.


#3209

Owed some ab work due to the cramping from before. 2×20 situps. Abs cramped again lol