Todays training. Deep water day 4 week 1
Bench
3×10 50kg
Close grip
3×10 45kg
Incline log press
3×10 30kg log +5 kg (35kg)
Dips:shoulders wont let me do these. (Collarbone thingy shit) need something to replace dips?
Pushups 3×failure
6,4,6 pushups sucked ass after the benching.
First week done of deep water. I like it. Whilst the unheavy weight doesnt leave me satisfied it makes up for it in intensity. Tomorrow going to train with the Arnolds crew/ some mates (Strongmen training for arnolds) so will be doing yoke, atlas stones and Power stairs. Theres viking press but not doing that because of benching today.
One day a week is conditioning, it doesnt really count though because it’s an actual training session, but I’m not going to miss the opportunity to train with a bunch of dudes who are strong as fuck. Surround yourself with people far above yourself and you’ll get stronger quicker
Learning to clean is taught from the top down so starting from the hang or blocks is a good idea. Go to ThibArmy and find the video series on how to power clean. There are some drills you can do to prepare for the next phase of your program.
I’d get a hamstring cramp!
@duketheslaya, you might try butterfly crunches. Put your feet and legs in the butterfly stretch position and do crunches that way.
Or try this.
I did these on a bench and I left my feet on the floor. It was 100% abs and 0% hip flexor. You don’t have to use weight; just put your hands up and reach for the ceiling.
todays training/Deep water week 2 workout1
3×10 squats technique. Ssb empty bar
10×10 85kg double overhand deads
4 minutes rest between sets. Easy. I think last weeks squats were wayyyy harder. I thought the deads would be worse but apparently not. Either that or i got some kind of drastic improvement in conditioning/physical toughnesd since a week ago (i don’t think so).
3×20 situps. Focusing on going slow /contracting the abs and “curling” the abs. Didnt annoy my hip flexors for once @T3hPwnisher, as well as doing that leg curl thingy @j4gga2 mentioned.
I don’t like mixed grip, plus the weight isn’t heavy enough for me to justify straps. Grip isn’t an issue for me so i figure may as well go double overhand
Are you doing the sit ups with the planks back to back for 3 rounds? I know it doesn’t seem like a big part of the program, but that would break me more than the main shit.
Yeah! Today it didnt say that on the program though. I think because deadlifts or something. 2 of the days are planks with situps and 2 are wirh back extensions so i do reverse hypers instead of back extensions.
It’s very hard to do especially after 100 reps of squats!! personally this has given me a new look on core training. I’m only second week in on deep water beginners program but I’ve clearly wrongfully neglected core training.