T Nation

You're A Strongman Camko (Back on my Bullsh*t)

DEEP WATER BEGINNER
WEEK 3, Day 4

  1. Bench Press
    3x10(185lbs)
  2. CG Bench
    3x10(170lbs)
  3. Incline Bench
    3x10(150lbs)
  4. Dips
    3x16,12,12(BW)
  5. Pushups
    3x8,12,8(BW)
  6. Planks/Situps
    3x60sec/20reps(BW)

DEEP WATER BEGINNER
WEEK 4, Day 1

  1. Squats
    3x10(250lbs)
  2. Deadlifts
    10x10(325lbs)
  3. BB Lunges
    3x10/ea(135lbs)
  4. Situps
    3x20(BW)

DEEP WATER BEGINNER
WEEK 4, Day 2

  1. Pullups
    4x15,12,12,6(BW)
  2. Bent-Over Rows
    4x10(205lbs)
  3. Clean Pull
    3x10(150lbs)
  4. Plank/Situps
    3x60sec/20rep(BW)

DEEP WATER BEGINNER
WEEK 4, Day 3

  1. Strict Press
    10x10(110lbs)
  2. DB Lat Raises
    3x10(25lbs)
  3. EZ Axle Bar Curls
    5x10(81lbs)
  4. Situps/Back Extension
    3x20/ea(BW)

NOTES

  • Taking the extra time to warmup the shoulder/trap area on pressings days, still not perfect, but its making a distance. Able to last a bit longer before it gets too tight/locked up.
  • Gonna up the weight a smidge on the curls, lat raises, and BOR as Im able to do all sets/reps with <1min rest in between.
4 Likes

DEEP WATER BEGINNER
WEEK 4, Day 4

  1. Bench Press
    3x10(185lbs)
  2. CG Bench
    3x10(170lbs)
  3. Incline Bench
    3x10(150lbs)
  4. Dips
    3x12,12,11(BW)
  5. Pushups
    3x16,12,8(BW)
  6. Planks/Situps
    3x60sec/20reps(BW)

DEEP WATER BEGINNER
WEEK 5, Day 1

  1. SKWATS 1:30-2min Rest
    10x10(250lbs)
  2. Deadlifts
    3x10(325lbs)
  3. BB Lunges
    3x10(135lbs)
    4.Back Extensions/Situps
    3x20/ea(BW)

NOTES

  • Fuck 10x10 squats dawg, internal pressure built up in my skull gave me a migraine for the rest of the day. other than that, all good.
3 Likes

Solid session

1 Like

Brain pressure gains

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My heads already big enough as it is haha, gonna need to keep a drill ready for next time just in case.

DEEP WATER BEGINNER
WEEK 5, Day 2

  1. Pullups
    4x20,16,12,10(BW)
  2. Axle Shrugs
    4x10(355lbs)
  3. Clean Pulls
    3x10(155lbs)
  4. Planks/Situps
    3x60sec/20reps(BW)

DEEP WATER BEGINNER
WEEK 5, Day 3

  1. Push Press 1:30-2min Rest
    10x10(145lbs)
  2. Axle EZ Curls
    5x10(91lbs)
  3. Situps/Back Extensions
    3x20/ea(BW)

Push Press Video


NOTES

  • Great back to back sessions, smoothest workouts I have had since starting. No issues with the push presses at all, shoulder feeling good, lockouts were strong.
  • The Squats definitely woke something up in me, have not felt this energized during my workouts in a minute. Looking forward to the bench day and the last week of the beginner program.
2 Likes

DEEP WATER BEGINNER
WEEK 5, Day 4

  1. Bench Press
    3x10(185lbs)
  2. CG Bench
    3x10(170lbs)
  3. Incline Bench
    3x10(155lbs)
  4. Dips
    3x15,14,12(BW)
  5. Pushups
    3x12,12,11(BW)
  6. Planks/Situps
    3x60sec/20reps(BW)

Exertion headaches started becoming a regular part of Deep Water squats for me. It got to the point where I’d pop some Excedrin after the 10th set so it’d have a chance to start working before the workout was over.

Great to see you still crushing it, and to follow the program as it’s laid out.

Thats a smart move, Im gonna have to grab some before my next squat session.

Appreciate it man, even after 5 weeks Im starting to notice huge differences in my work capacity as well as my body composition. Looking forward to starting the intermediate program soon. I just wish I could follow the diet more strictly, but its not in the cards right meow.

3 Likes

DEEP WATER BEGINNER
WEEK 6, Day 1

  1. Squat
    3x10(250lbs)
    1x1(250lbs) 15+ Second Pause Highbar to celebrate start of last week
  2. Deadlifts 1:30-2:00min Rest
    10x10(325lbs)
  3. BB Lunges
    3x10(135lbs)
  4. Situps
    1x60(BW)

NOTES

  • Only added the pause squat because I felt great going into today and its the start of the last week on beginner, dont plan on doing this again haha.
1 Like

@theonecamko Hey Cam did you drown in the deep waters

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Haha not yet, just been very busy and lazy about posting. I start the second week of Intermediate tomorrow. Gonna try to be more diligent about posting.

1 Like

DEEP WATER INTERMEDIATE
WEEK 2, DAY 1

  1. Deadlift
    3x10(350lbs)
  2. Squats 2-3min Rest
    10x10(270lbs)
  3. Back Extensions
    5x10(BW+Black Band)
  4. Planks/Situps
    3x60sec/20reps(BW)

NOTES

-Squats are hard guys

5 Likes

DEEP WATER INTERMEDIATE
WEEK 2, DAY 2

  1. Push Press
    10x10(160lbs)
  2. Axle EZ Curl
    5x10(101lbs)
  3. Planks/Situps
    3x60sec/20reps(BW)
3 Likes

DEEP WATER INTERMEDIATE
WEEK 2, DAY 3

  1. Pullups
    3x20,16,13(BW)
  2. Clean Pulls
    3x10(155lbs)
  3. Power Clean
    10x10(155lbs)
  4. Planks/Situps
    3x60sec/20reps(BW)

DEEP WATER INTERMEDIATE
WEEK 2, DAY 4

  1. Bench Press
    3x10(200lbs)
  2. CG Bench Press
    3x10(180lbs)
  3. Incline Press
    3x10(165lbs)
  4. Dips
    4x18,15,10,10
  5. Planks/Situps
    3x60sec/20reps(BW)

Notes

  • Still some issues with impingement on my right neck/trap area, slowly working on it. Not noticing it as much day to day, but the power cleans are making it flair up a bit. Going to be seeing a chiropractor soon and talking to a physical therapist at the gym, see the best way to resolve this.
  • Power Cleans get dangerous when you are tired
  • Planks/situps becoming too easy, gonna be adding some weight to the planks in the following week. Thinking 25lbs, to start. Most ive been able to do for a minute was 110lbs so it shouldnt be too bad.
3 Likes

So I was creeping through your log, and I’ve got a question. Were similar age, height, weight, and your lifts look similar to mine. At least in the same ballpark. But what in the hell did you do for that deadlift power? Last time I went heavy, I landed around 450. You’ve got that beat by a solid 100lbs. What would you say has been the most significant for increasing that?

Edit: 150lbs

1 Like

Deadlift specific AAS

2 Likes

I wish I had a specific answer for you, my body leverages defienetly help(long arms/legs and shorter torso). I’ve kinda been stuck at around 600lbs for like a year now, but at this point I think it’s just a mental barrier I need to break. But besides god tier genetics and mental fortitude, strongman and front squats/ssb squats have really helped my deadlift go from 500->600 in about a year. When I have a little more time I’ll try to dig thru my logs and be more specific.

1 Like

No worries dude, you dont need to do all that. I was just curious if there was a cycle of something you saw a significant increase in. I haven’t specialized in one of the big four in forever, just grinding away at the prescribed sets and reps, that would probably do me some good after the next cycle or two.

1 Like

Nah, there was never an “Oh shit” cycle where I saw some crazy increase. It was all just gradual progress. Like I said strongman event training and ssb squats definitely did help tho.

DEEP WATER INTERMEDIATE
WEEK 3, DAY 1

  1. Back Squats
    3x10(265lbs)
  2. Deadlifts 4min Rest
    1x38(225lbs), 9x12,12,12,12,12,12,10,10,8(370lbs)
  3. Box Jumps
    5x10(BW)
  4. Planks/Situps
    3x60sec/20reps(BW)

DEADLIFT AMRAP VID

Notes

  • Did 1min AMRAP BW-ish Deadlift for the Record Board at my gym, sad that I was 2 shy of 40. Could have had it if I didnt have to reset my wraps mid set.
  • Barely managed to complete the 9 sets of main work after, but I pushed through. Posterior chain is absolutely fried tho.
4 Likes