Deep Water is a 4 day (or 5 day if you do the recommended active recovery) strength program designed by Jon Andersen. It runs for 6 weeks and is infamous for its “100 reps in as few sets as possible” workouts for squat, deadlift, and push press. For this reason I have included this program in the squat program and deadlift program collections as well.
You could run this only for the squat, deadlift, or overhead press, though that was not the original intent of the program.
The program version you’ll find in the spreadsheet is based on the free e-book made available by Jon Andersen.
This spreadsheet is called the “all in one” because it features the beginner, intermediate, and advanced versions of Deep Water. The program version can be changed via the drop-down menu on the “daily” and “weekly breakdown” tabs.
The “daily” and “weekly breakdown” tabs have the same information (assuming the same level, week number, and day number are selected). The spreadsheet just gives you the option of looking at a single training day or an entire training week.
Due to general lack of specificity toward building the one rep max of the squat, bench, and deadlift, this is more of a general strength training program. Still, it’s a great program for developing work capacity, which is something everyone needs, powerlifter or not.
Table of Contents
Deep Water Program Spreadsheet & Review
If you’d like to read a review of the Deep Water beginner program, you can do so on /r/fitness.
Have feedback or a feature request? Let me know on this easy Google Form.
Spreadsheet via /u/aborted_godling
Deep Water Beginner Program Spreadsheet
If you’re interested in an alternate version of the beginner Deep Water program, here is another option. It should be the same as the “beginner” variation contained in the above spreadsheet – it is just visually different.
Unknown sourced – linked to from the comments of a /r/fitness thread reviewing the beginner Deep Water program. Feel free to contact me if you know the source.