Science Deep Water Jon Andersen Pdf


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Deep Water - Jon Download ( MB) · English · 日本語 · Português (Brazil) · Deutsch · Русский · Français · Svenska · हिन्दी · Español · Norsk. and “Deep Water” way of thinking has lead him to believe that what does not make you Jon Andersen is one of the hardest working athletes. Deep Water - Download as PDF File .pdf), Text File .txt) or read online. When Big Jon Andersen was a young boy, he was lazy, fat, and scared.

Deep Water Jon Andersen Pdf

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Welcome to the world of Deep Water by Jon Anderson. In his own words Jon was a "fat, lazy, and scared kid growing up". Battling dyslexia and constant abuse. In continuing with my adventures into Jon Andersen's Deep Water training, I took on the intermediate program from his book, with a few. My name is Jon Andersen and I am so glad you decided to take time out of your day so For the first time ever, I have journaled the DeepWater Weight Training .

Once, his assailants were a group of pencil-pushing lab nerds. It was like some sick comedy. They were the least athletic, sickliest, pathetic group of bullies ever assembled. But to Jon, they were just another group of kids out to humiliate him. As they walked away laughing, Jon began to cry. It was the worst feeling he had ever experienced. He was drowning in the worst way. His round body shook and convulsed as he sobbed uncontrollably.

Around him kids were laughing and pointing. A few looked sorry or concerned, but none offered a hand. Soon the bell rang and the kids all went to class, leaving Jon to moan on top of the third corridor lockers. A few minutes later, the PE coach saw Jon and began untying his shoes and consoling him. Nothing the coach said calmed Jon down. He had accepted that he was going to always be less than mediocre.

He had no idea what he was doing, so he just trained as hard as he could every day, fueled by the determination of a kid who never wanted to get beat up again.

The coach continued to talk to Jon, telling him he was going to be alright. All the while, he was guiding Jon through the hallways, gently pushing his shoulder this way and that.

Jon was unable to see where he was going through his tears. It was empty except for him and the coach.

In here, there were no jeering bullies. Only iron and steel. He became obsessed. He read books and interviews about bodybuilding and weight training. He lost himself in his workouts, training alone.

People still called him Pud, but the beatings were becoming less frequent.

Deep Water - Jon Andersen.pdf

Perhaps it was his slow but gradual weight loss. Maybe it was the confidence he found in the weight room. Now, he got approving nods from some of the more popular kids who saw him grinding it out in the squat rack. The same kids that used to point and laugh or take part in the hazing now looked at him with respect.

It hardly seemed possible. In the gym, he found acceptance and a way to silence the critics.


By his junior year in high school, he was one of two students who could squat pounds. He developed a mantra, a series of phrases he used to motivate himself when no one around him even dreamed of training like he did. In fact, most people just looked on in awe, convinced that he was crazy. He had not only transformed his body, but his outlook and way of thinking.

He applied his all-or-nothing formula that he had learned in the river to every aspect of his young life: Now his classmates called him Stud, and Pud was a distant memory.

But sometimes, someone would eventually remember and remind everyone what a pud Jon really was. He wanted to put distance between that scared young boy and the young man he was trying to become.

Every workout pushed him further from that fat kid in the mirror. Every swim into uncharted waters brought him closer to his goal: He learned quickly that the bullying had less to do with his physical weakness and more to do with his emotional weakness.

The more he acted like a frail victim, the more victimized he became. The more work he put in to improve himself, the more respect he got around the schoolyard. He was learning through repetition and experience, trial and error. There were no easy workouts for Jon. In the beginning, his training sessions were fueled by fear.

Nearly every workout, he found himself in a compromised state, cramping up or gasping for air through mouthfuls of barf. When he got to a point in his workouts where he was afraid, he would throw a switch in his mind. Just bear down and get through it, he would tell himself, just like that day on the river. By now, he knew he could out-work his fear.

His shoulders had broadened and filled out enough that he no longer had an O-shaped body, but a vaguely V-shaped torso. His biggest transformation took place once he got to college. He no longer had the easy life of home-cooked meals and desserts. He had to pay for books and tuition before he even thought about food. So he shopped accordingly. There was no room in his budget for anything but the essentials.

He discovered early on that he recovered from heavy workouts faster when he ate a lot of protein. That meant no money could be spent on sugar or carbs if he was going to maximize the space on his plate and the money in his wallet.

His unique training style combined with his willingness to consume gigantic amounts of protein transformed him. His strength alone made him a sought after commodity.

His amazing leg strength made him the fastest player on the field. His last year in college, he single handedly scored more points than the rest of his team combined. Jon knew that his success on the rugby pitch was the direct result of his hard work in the gym.

His unique training philosophy had made him mentally fierce and prepared him for the worst possible situations. Most games were like light workouts for Jon. In fact, it was not uncommon to find Jon attacking a big set of squats after a game while the rest of the team was out celebrating.

At twenty-three, Jon was a college graduate with a major in theology and a minor in philosophy from the University of Portland. After college, Jon hit the ground running. He knew he was onto something with his outlandish training style because his results were staggering.

He was making gains he never thought possible while those around him seemed to be driving with their brakes on. Without hesitation, Jon applied his philosophy to the professional world of house painting. In , Jon started his first business. In five years he had over twenty employees and was grossing over a million dollars a year.

He figured that was a good time to sell and pursue his athletic career. He sold his company for half a million dollars. Deep Water will transform you and make positive changes. Deep Water will continue to produce results as long as you are committed to the grind. Deep Water works if you are willing to do the work. Almost every training session with Big Jon is set up to be some kind of battle.

Jon will construct handicaps and co-efficient ratios to keep everyone in the game. All you need to train with Jon is a good attitude and an open mind. Guts help, too.

They are done with no rest except for the time it takes your partner to finish his rep. Ricky has a gigantic deadlift and great technique. He is also a great guy with a huge heart and a no bullshit approach to training. Jon and him like to load up a pound barbell for this workout. When they go to battle, sometimes Jon wins, sometimes Ricky does.

But every time they face each other, they learn and they grow. They have developed a trust and bond that few outside of the iron game can relate to. Often, the end of these high intensity battles results in a cool down set that turns into a portal and an opportunity to jump into Deep Waters. Another favorite is tire flips. Almost no one can hang with Jon in this movement, so he devises ways to challenge himself while dragging others into Deep Waters.

For example: Jon will flip a pound tire in a battle against two people. The first guy will flip it back to him and Jon will then flip it to the second guy. The other guy then flips it back to Jon giving the first guy time to rest, but Jon none. For every flip his partners complete, Jon finishes two. Jon uses stair running, vertical jumping, power cleans, and squats to do Deep Water battles as well. Any exercise that uses multiple joints and complex movements is perfect. Strongman implements are particularly challenging and always fun.

Using stones is a good way to go to battle. Load a heavy stone onto a chest level platform.

Unload it. Repeat to failure, last man standing wins. The results are undeniable. His results are hard to ignore. Here is a sample of what Jon consumes in a day: Post-workout, grams of whey protein 5: For Jon, the eating disorders stuck with him the longest, long after he had conquered his learning disorder, the weight room, and the rugby field.

Even after his successful business endeavors. Jon still ate like the fat kid in the Resource Room. He would hoard food. He would drink gallons of sugary sodas. He would drown himself in sweets until he had the sweats.

One day he was watching TV after a hard workout. He had eaten more protein than anyone he had ever heard of, so he felt sure he had done all he could for his recovery. Now it was no longer about recovery, it was about comfort. This was his secret time. As he watched mind-numbing crap on TV, he shoveled handful after handful of chocolate treats into his open gob. His brow was wet from the insulin spike. His heart was pounding and he was breathing hard, but his hand just kept returning to the bowl for another scoop.

His arm was like some giant flesh crane, dumping candy rocks into the vast quarry of his guts. At some point, the joy he was feeling was replaced by anxiety. The thought of stopping made Jon feel sad and empty.

But the feeling of self-loathing for not being able to control himself washed over him just as his roommate walked in. His friend looked at him in disbelief. How could this specimen have so little self-control? For Jon, it was a crossroads. Only now it was flesh.

Both served as sources for energy and for muscle development. Carbs and sugar, however, served only one purpose: The results were fantastic. His body transformed almost overnight. Within weeks Jon was leaner than he had ever been and was still making strength and size gains. On the contrary, a good diet means you eat so much you will be sick of eating. Eating will seem more like a job than a source of pleasure.

When you are adhering to a strict Deep Water regime, you eat so frequently that you let go of your ideas about food. You will consume so much quality food that the idea that you need to cheat will seem ridiculous and difficult.

Food will no longer be in control of your life. Food that is chemical- and hormone-free. If it can see you, you should eat it. Eat a diverse range of flesh: This will give the body a complete protein profile and allow it to become a more efficient protein synthesizing machine, thus allowing you to recover and rebuild after taxing workouts. Eat plenty of fats.

Energy from fat is efficient, especially when a variety of fats are consumed. Just like the protein profile, your body will recognize the essential fats fish oils, omegas, avocados, etc. By balancing your protein profile and supplementing essential fats you are giving your body a better range of tools to get into and survive your Deep Water workouts. Make no mistake, you will eat some unintentional carbohydrates. Mostly in the form of protein shakes, avocado, nuts, and nut butter.

Avoid peas, as they are high in sugar. Drinking water is key to maintain liver and kidney health when utilizing a high-protein diet. If you weigh more than pounds, drink liters a day. If you are less than pounds, drink liters per day.

Protein is much more anabolic than is generally thought. You hear about only being able to absorb so much protein before you begin to waste it. That may be true. But the harder you train, the greater the demand for protein, and the more efficient your body will become at using the protein you put in it.

This is especially true if you are limiting your carb intake. Your body will find the energy somewhere: You just have to let it adapt. But be aware: Most people want to see the gains, but very few have the mental fortitude and discipline to grind through the physical and mental stress that goes along with Deep Water dieting. The only way to adapt is to become comfortable with discomfort. You can thrive on a no carb diet if you allow yourself to adapt. The body will be a more efficient fat burning machine with a balanced intake.

Increase the frequency of meals, especially if you are exercising hard. If your body knows it will be eating more frequently it uses the fuel it has available. Your metabolism will speed up. You will recover faster. You will have a sense of well being and you will feel better.

Think about the average American workday.

Up early, maybe some coffee and a small snack, but usually no food at all. Eat again at lunchtime. By this time it has been hours since your last real meal. Your body is in survival mode. You finish the workday and gorge yourself on a carb rich diet because all you can think about is food. Maybe watch a little TV then go to bed with a belly full of food then wake up and do it all again.

This dietary cycle is the slow death and the worst possible scenario for a Deep Water lifestyle. Even though most of us are in no danger of starving, we eat like we will never eat again. Whether we like it or not, our society has become obsessed with food. We are constantly inundated by millions of dollars worth of advertising telling us to consume massive amounts of crap. All around us are colorful, intriguing ads encouraging us to eat more shit for less money.

Deep Water will teach you to choose foods based on their nutritional and performance value rather than slick advertising. Eating a healthy, performance-based diet requires planning and discipline. Cooking for a few days at a time and storing the meals in the fridge is a great way to make sure you have food on hand.

Just grab a tupperware container for every meal you will be away from the house. If you are looking at a 9 hour workday, grab at least three protein- rich, pre-prepared, organic meals on your way out the door. You will be in control of the food you eat rather than the food controlling you. You will look and feel better than ever. Deep Water dieting takes the guesswork out. You will have complete control over your lifestyle and the food you eat. Jon is trying to get down that path faster than anyone else.

The only way to do that is by providing himself with the necessary tools and materials to facilitate growth at all times. Deep Water workouts are nasty, tough, and painful. They push you into a state of recovery that often lasts for several days. Your diet needs to reflect that. Take a double shot of protein immediately after your workout. Immediately after heavy workouts, there is a window for increased protein uptake. In order to stay in a constant state of recovery, you need to maintain a regimented Deep Water diet.

The human body is constantly adapting and changing. If you continue to overload a body in an adaptive state with protein it will become more efficient at using that protein. The more you can digest, the faster you will recover and rebuild.

Deep Water will make you a more efficient protein converting machine. If you believe your body can only ingest thirty grams of protein per meal and you only eat thirty grams of protein for the rest of your life, do you think you will ever adapt to eating forty-five grams? Or even sixty? No way. If you want to adapt you have to force it. Adaptation is violent.

jon andersen deep water method pdf reader

Your diet should reflect the intensity of your workouts. But none of that really matters. If you want gains, you have to get uncomfortable. The carbs will always call your name. If you adhere to a strict Deep Water diet your body will become a fat burning and protein synthesizing expert.

If Jon is eating, he is eating protein. This was before Atkins and long before Paleo. When he was thirty, Jon got a beef sponsorship that allowed him to consume five pounds of grass-fed beef per day. It is safe to say Jon Andersen has consumed four to six pounds of flesh a day for the last twenty years.

Deep Water is a daily routine. Jon will consume seven or eight meals a day, like clockwork, consisting of no less than grams of protein per sitting. With that comes a healthy supply of fat. There is no room left for carbs. Most of us, when faced with day-to-day choices, go for the pleasure lifestyle: Jon is in a constant state of recovery at all times.

He is never not sore. The more protein he consumes, the faster his recovery from the grueling, Deep Water grinders that he puts himself through.

For Deep Water to be successful, this symbiosis between diet and training must exist. Training at the intensity this program calls for, without proper protein replacement, is a waste of time, too. Jon enjoys his lifestyle. It brings him joy to know that he adheres to a unique regimen that produces drastic results.

Portals are windows of op- portunity that present themselves when breaking new pain thresholds. Passing through a portal is like passing into a new world, a world where all of your goals are attainable and progress is inevitable. Passing through a portal is the moment in the workout when the body begins to manage pain more effectively.

The big gains hide in the pain. Get comfortable being uncomfortable. Identify your portals and jump through. When you learn to recognize and jump through portals, you are on the fast track to success.

There are plenty of exercises that can get you into Deep Water. Compound movements that use as much of the body as possible are ideal. As a beginner, you will want to stick with more basic movements. Back squats and deadlifts are perfect. Keep in mind that your body may feel overtrained. The goal is to feel like you can keep going past ten even though you are whipped. Your body is releasing endorphins that have a numbing effect on the pain. Once you learn to recognize them, you are on track.

These are portals to a whole new world of training and gains that you never knew existed: Deep Water. Remember the portals? You are now going to start turning sets of ten into longer, more brutal work sets. Your goal is to learn to push your body past what your mind is telling you is possible. Your body is very resilient and is capable of more than you know. When that little voice in side your head tells you to stop, you need to get mad and keep going.

Calm your mind, but never your body! Your ten sets of ten has now become a test to see how few sets you can do to achieve reps.

Jon Andersen’s Deep Water Review

Keep in mind that even at this intermediate level, you are ultimately training yourself to operate in Deep Water. You are training the mind to stay calm even though the voice in your head says you are in great danger. You are training the body to break through pain thresholds like they are made of glass. Most importantly you are training the two parts to work together even though they are in two completely different states.

When you are in deep, uncharted water it is important to stay focused on the next rep. Not the next You can almost always get one more, then one more, and then one more again and again and again until you reach your goal.

There is usually always one more and your mind can live with that. Maybe, just maybe, there is more in the tank. As your thresholds increase, so will your ability to perform more complex exercises. The intermediate stage is a great place to ad power cleans, front squats, clean and jerks, and some strongman implements. This method of training is something that you will benefit from immediately. However, you should always be pushing yourself into deeper water.

You will discover more about your version of Deep Water every time you get in. Keeping your mind calm will always be difficult. The bigger the goal, the tougher it is keep calm. In the beginner and intermediate programs, reps and sets are set up to do nothing more than teach you how to get in and how to recognize the portals and opportunities when they present themselves.

As an advanced swimmer, you can use many different rep and set schemes. You can get into Deep Water on a set of five by turning a max set of five into seven or eight. Or add weight and do a harder set of five. There are so many ways to better yourself. Just apply your new tools and set new standards.

You have learned to make your body and mind work together to deal with extraordinary amounts of pain and punishment.

You have stretched out your work capacity both mentally and physically. You are now able to harness and access more of your physical tools through mental toughness. Ask yourself: What are you trying to achieve? Reaching goals is satisfying no matter what level you are. Advanced Deep Water is truly a state of mind. The challenge is being able to recognize and capitalize on the opportunities when the time is right. Multiply your 1-rep max by. Multiply your hy- pothetical rep max by.

Multiply your hypothetical rep max by. Burn the boats! On non-Deep Water days, work up to a max set of Dive into your portal and go to failure. Rest minutes. Get wet! Remember, Deep Water is not for everyone. It will stretch your limitations in ways you never knew possible.

This goes for the beginning swimmer and seasoned deep sea divers alike. Before long, you will have standards. You will begin to break new pain thresholds and weights you found heavy before will seem like toys in your hands. Set goals. Create challenges for yourself and your training partners to attack and conquer.

Learn to spot your portals and know when to jump through them. Set reasonable goals that will keep you healthy but push you into uncomfortable places. Find the comfort in the pain. Here are some standards if you want to swim with the big fish. In fact, stairs are perfect for any athlete who wants to venture into unknown depths.

Jon likes the Larkspur stairs. Anyone who has ever experienced them shudders when they are mentioned.

Training with Jon is always an interesting experience. Pushing yourself without any concern for the return swim, never leaving anything in the tank for tomorrow. Always testing your physical and emotional limits during a workout. It feels like hot lead has been poured into my glutes and quads. I am in Deep Waters. The fact that I still get the invite every week is a testament to my willingness to push my workouts into the Deep Waters.

That, or a testament to my stupidity. The week before, an Olympic weightlifter who I coach had begged Jon to let him join us. Emile Brock is a Muni bus driver and a strength athlete. He wants badly to break into the strongman scene and knows training with Jon is a great place to start. We all warned Emile not to eat breakfast and to come ready to work. This is an exclusive club and Jon does not suffer quitters or whiners.

In fact, he chooses his training partners carefully. He only trains with people he knows will push him and get the most out of themselves. The program is five sets, skipping a step, full speed. There are over steps with a landing about half way up. One set takes about a minute. When the first athlete hits the landing, the next one starts.

Get it all out so you can finish the workout. I am close to barfing too. Jon gives him another chance. Push through the pain. You can tear up your dance card if you quit because you will never train with me again! I am three sets deep and the lactic acid dump is crushing. There are also several other enthusiasts walking or jogging up and down for their version of torture including a beast of a powerlifter-turned-strongman named Ricki LaRocha and some skinny marathon types.

One in particular has all the latest jogging gear on and is making cute remarks about the meat factory on the stairs. He had asked if he could join us. We will not allow this to happen to you! This will be crucial in order for you to reach your goals not only in fitness but in every other aspect of your life. I developed this method through decades of working with clients in order to have them look their absolute best.

One of the main reasons why people fail diets is because they feel hungry and end up cheating. Without proper nutrition, you will never achieve the goals you have set out for yourself. This means that it will be much easier to stay on top of your discipline; you will not be looking at the clock anxiously waiting for your next meal. You will make more progress with this protocol than you ever imagined. The goal is to feed the metabolism and never be hungry!

Everybody wants the sought after V taper. When we see Arnold's massive upper body and tiny waist we envy it. This is all an illusion, the bigger you can make your upper body, the smaller your waist will look. This protocol will allow you to supplement the program and give you results in these areas even faster! I will be checking in with you personally through email and social media to ensure that we get you the body you want! This is one of the main reasons why people fail reaching their goals.

They get excited one day over something, but very quickly they might get frustrated and demotivated. They know that if they quit, nobody is going to tell them anything. You have me in order to help you stay on top of things and help you with whatever you need with our check-ins! Component 5 The DeepWater Training System Videos These videos are created to get you inspired, motivated and aggressive in order to have the proper knowledge required to go and effectively perform the exercises!

Proper form is key in order to transform your body, and we all know that just reading online about how to do an exercise can only explain so much. I will teach you step by step how to engage the muscles properly in order to transform your body. You will be receiving detailed videos on every exercise in the program. Virtually guaranteeing your success from here on out. It tells my story of how I was a "fat, lazy, and scared kid growing up". Battling dyslexia, constant abuse and bullying, I set out to find a way to transform my mind and body so I could overcome the waves of life.

Today I am one of the most recognizable figures in the field of Strength Athletics. The course I charted into DeepWater years ago helped me develop into the lb. Does this sound like you? When good things happen we see them as opportunities, but how do you deal with what initially we may perceive as a negative situation? About halfway over, sadly. Without making a change and having a body you are embarrassed of, you will always continue being unhappy.

The only hope you have is that in time after so many years of going to the gym and doing the same workouts you will finally begin to see some progress. Even though deep down you know that the progress you are making is slower than a turtle as you kill yourself on the cardio machines and are starving. You can keep lying to yourself hoping that one day you will have the dream body you have always wanted. Or… Option 2: You can take everything you have learned in my journey and try getting the results on your own.

I hope you are able to truly achieve the results you want! I really mean that. My goal is to get this information out there so I can help guys like yourself finally be happy with their life. As opposed to being a beta male. Only 1 out of those 10 will get it. They are the lucky ones who by chance were able to discover it. I do not want the odds to be against you! Do you want to risk being a part of the 9 out of 10 guys that do not succeed?

The last choice you can pick is Plus, the benefits of living life with the DeepWater Weight Training System means having more energy and a higher sex drive. I do have to admit, I feel bad for the people who do not experience this!

You will finally start having the abs you have always wanted, and have the confidence to go shirtless at pool parties and be confident totally fine about it. To feel like a true alpha male again, full of energy. Jon Andersen is one of the hardest working athletes to ever make the Deep Water is the overview of Jon's ultra challenging training protocols, unique Powerlifting A.

John Meadows Programs 1 - 27 plus extra books Must be you as I downloaded it and it work but here is a reup of it for you Jon Andersen - Deep Water Training, please? In deep water areas there is also an increasing need to. Andersen K. Lunne T. Jeanjean, P. Deepwater Horizon incident to both natural resources and the services they provide. Hazen, T. Manual removal of oil by spill Kevin R. Carman and John W. Fleeger are affili Increasing interest in understanding and protecting deep-water The IMS allows users to make custom maps, download extractable Increased mass loss and asynchronous behavior of Users may download and print one copy of any publication from the public Publisher's PDF, also known as Version of record Methods for the chemical analyses are also described in the report and at The recent shift from home and visiting teaching to focus on ministering gives us a chance to rethink the way we love and serve others.

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Without making a change and having a body you are embarrassed of, you will always continue being unhappy. He breezes through this set easier than the last. Jon is in a constant state of recovery at all times. Its a perfect killing machine, always moving, never at rest.

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