Back up to 215.2 today, but intentionally carbed up a little last night as I knew today would be the toughest workout yet.*
Had an awful night of sleep to the point that even after 600mg caffeine I was still so tired that I was considering rescheduling my training. Didn’t though 'cos I ain’t no bitch.
Workout
Warmup
200 pullaparts
100 dislocates
Flexible Five
Glute drills
Main Giant Set
6x burpees
5x squats @ 90kg
30s hollow rocks
Assistance Giant Set
Four rounds:
8x Bulgarian split squats each leg
8x DB lunges each leg
8x DB Romanian deadlifts
Conditioning
1 chinup, 2 pressups, 3 air squats, 4 mountain climbers
Then 2/4/6/8, 3/6/9/12, 4/8/12/16, 5/10/15/20 with no breaks. Unenjoyable.
*As it turns out, this could have been a lot worse and actually this - even despite the 15-rep squat set - was a lot easier than the first time I did this day, in which I died midway through the assistance giant set even with lighter weights. Testament to the conditioning this builds that I did more work at heavier weights in less time than I did six weeks ago, and felt less dead afterwards.
That’s definitely where progress has been most readily apparent, but the strength PRs are coming through now as the volume drops off and intensity dials up. Did you find it similar in the third wave of Dark Horse?
These rep PRs are being set under fatigue mid-giant-set too, so I’m excited to see what I can muster up after a deload and coming in fresh. The extra conditioning will also carry over nicely if I move back to 5/3/1 afterwards, though I’ll definitely run at least one more of Brian’s templates next year.
The Darkhorse was a constant grind. We set prs for the first 6 weeks and then hit a wall. There was never and dial back in volume or intensity with that program. It milked us dry and then begged for more.
#IIFYM or whatever. Penultimate week of the program before deload and testing. I’m pretty used to giant sets now; it’ll feel weird going back to plain ol’ supersets and regular sets on Spinal Tap for the five weeks after this.
Workout
Warmup
Flexible Five
200 pullaparts
100 dislocates
Main Giant Set
8x single-arm landmine rows w/25kg
8x bench press @ 50kg
10x Russian twists
30s BW manmakers
8x single-arm landmine rows w/30kg
8x bench press @ 65kg
10x Russian twists
30s BW manmakers Not quite a PR, but 65x6 was the topset last time I did this weight on this program.
Assistance Giant Set
Four rounds:
12x DB rows @ 40kg
8x CGBP @ 50kg
8x DB floor press @ 17.5kg These are all weight PRs, just to make up for it.
You could look at some DIY ideas for an axle and farmer’s walk handles, that’s what I did over 2 years ago and haven’t had any issues to date. I’ve loaded up the axle with over 500lbs, but I’ve only used the farmer’s walks for about 225lbs per hand (which is plenty for me).
Conditioning
Trail run up a “mountain”. Around 3k distance over 110m ascent in a little under 25m. Got horribly lost and spent a lot of time walking back as well. Legs are destroyed.
Fears of my scale being stuck on 215.2lbs were assuaged today when I weighed in at 215.8. Had a total rest day today as a combination of heavy squats and a mountain run had me feeling pretty beaten up.
However I did take advantage of my house’s anabolic natty lighting to snap a pic and see if it looks like I lift yet. Maybe just now almost getting to the stage where I may appear to have once or twice glanced at a dumbbell.
Down to 217.2 today from 218.6 yesterday. Hopefully just retaining a bit of water because I don’t really want to be gaining this fast. Waistline is still the same though, and it’s less than half my height so that makes me skinny… right?
Workout
Warmup
Flexible Five
200 pullaparts
100 dislocates
Main Giant Set
8x inverted rows
8x kneeling press @ 32.5kg
30s plank w/25kg
10x med ball throws
Back down to 215.4 today so panic over. We bought a pressure cooker last night so that will be fun for meal prepping.
I’m swapping out one of my daily beef servings with chicken to reduce my fat intake and leave me more room for extra carbs, which seems to be better for me, performance-wise.
Hamstrings were still very tender today after Monday’s deadlifting so today’s run was a bit of a flop. Really looking forward to deload week now.
Workout
Warmup
Flexible Five
Walking
10K training
1K interval fast runs w/significant rest between. Several rounds, no idea how many.
A surprising 215.4 weigh-in today given I had egg-fried rice and sweet & sour chicken from a greasy Chinese last night.
Last squat day of this program. It’s been a journey.
Workout
Warmup
Flexible Five
200 pullaparts
100 dislocates
Glute drills
Main Giant Set
6x squats @ 75kg
10x med ball squat jumps
30s side plank each side
4x squats @ 90kg
10x med ball squat jumps
30s side plank each side
7x squats @ 100kg (joint PR)
10x med ball squat jumps
30s side plank each side Needed 8 for an all-time PR but I wanted to give up at 5, which was what I got at this weight a couple of weeks ago. Despite not getting a PR I’m pretty happy with managing the last two reps, though still regretful that I didn’t nut up for one more.
Assistance Giant Set
Four rounds:
5x front squats
8x step-ups
10x leg raises Worked up to a plate on the front squats but my grip/wrist started giving out so backed off for the final set. I’ve had 5x70 on front squats before but that was with crossed arms rather than the clean grip I’m using now.
Skipped conditioning today. Last time my knee was aggravated for a few days after this workout and I’m hoping it was the Bring Sally Up squats rather than the front squats. If it feels OK tomorrow I’ll be pretty pleased as I want to do more front squats.
1x Yates row @ 75kg
2x bench @ 75kg (PR)
30s flutter kicks This is the most disappointing PR I’ve ever hit. Only ever managed this weight for a single before so this is nice, but I was hoping for 3-4 based on how well bench has been going over the past few weeks. Still, my bad bench days are better than some of my old good bench days now so not the worst. Really feel my bench is lagging, though.
Bench widowmaker: 55x20
Assistance Giant Set
Four rounds:
5x incline DB bench w/25s
5x seated machine rows w/30kg each arm
20x lat pullovers
Metcon
400m bike/row
20 lat pulldowns
400m bike/row
20 chest presses
200m bike/row
10 lat pulldowns
And so on and so forth
I’m going to round out the year with Spinal Tap, spend a couple of weeks over Christmas just generally lifting and moving and whatnot and then see where I’m at for 2019.
Will need to get some implements and make some arrangements for competition training as well.
Speculatively, I imagine I’ll run something like 5/3/1 for Strongman with conditioning/events for a few cycles, with a conveniently-timed deload week during the half-term (partner is a teacher) and Easter holidays. Then I have 10-11 weeks for proper competition prep which will probably mean another personalised program from @Alpha.
Yeah it’s all good, just had higher expectations. Bench is always really fickle for me. Maybe that’s why strongman appeals; I don’t have to do it then!
Essentially it’s a 12m EMOM with triples at 50% of your max, then a short bout of conditioning.
I’ll be using a hotel gym for bench/squat workouts this week, which means I’ll be doing light DB bench and goblet squats in place of the main barbell movements.
Workout
Warmup
Flexible Five
200 pullaparts
100 dislocates
Strength
12m EMOM: 3x deadlifts @ 80kg
Conditioning
3m on/1m off for a whole mess of different exercises.