My one problem with taking advice from Louie Simmons is that he works with equipped lifters. I think box squats and board press are great if you compete in a suit but not sure if the same applies without a suit. That’s my hesitation with his frequency of changing variations
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Week 6 down, compared to 3:
Push press 1RM same, almost +10lbs
Paused low bar 5RM +20lbs (after watching the vid I didn’t really pause the first 2 reps, they were just really slow, will post it later)
Paused bench 3RM, same, half a rep away from +10lbs
Trap bar deadlift 1RM +30lbs (but only 10lbs more than last week’s triple)
Actually ran this week, thought I might have forgotten how to. Pretty happy with my time considering the heat and long break from running.
Progress is slowing a bit on max effort sets but I’m starting to feel a lot better on volume/dynamic effort work. And I’m not moving backwards which is always a good thing.
I think I figured out something with EMOM conventional deads, back didn’t bug me at all and on some of the reps I felt pretty explosive instead of just moving the weight from point A to point B. Gotta get the consistency down though!
Also did some kbell throws. I don’t know if throwing it or trying to ride my bike with it was harder
Saturday
ME
Ring pull up 7x10
Push press 2x10x135 3x185 1x205 0x235 1x225 0x235 (had to try again, little over half a rep each attempt)
Standing ab roll 7x8
Volume
Ring pull up 3x10
Push press 7x185 2x5x185
Standing ab roll 3x8
Dynamic
EMOM bench press 10x3x245
Assistance
Weighted neutral pull ups 3x10x45
Face pulls 3x20x100
1 arm dbell push press 3x7x85
Woodchops 3x15x100
Kbell throws 20x35
Sunday
ME
Kbell swing 7x15x40
Paused low bar squat 5x135 5x185 3x225 3x275 3x315 5x325 5x335
Deadbugs 7x10
Volume
Kbell swings 3x15x40
Paused low bar squats 11x265 2x10x265
Deadbugs 3x10
Dynamic
EMOM conventional deadlift 10x3x265
Monday
Rest
Tuesday
ME
Cheat rows 2x10x135 6x5x185
Pause bench 2x5x135 5x185 3x225 2.5x285 3x275
Standing ab roll 8x8
Ring pull up 8x8
Volume
Cheat rows 3x5x185
Pause bench 3x5x245
Standing ab roll 3x8
Ring pull ups 3x8
Dynamic
EMOM overhead press 10x3x145
Assistance
Weighted neutral pull ups 3x6x70
Face pulls 3x20x100
Incline dbell press 3x5x90
Draw the sword 3x12
Woodchops 3x15x90
Wednesday
3 mile run in 23:15
Thursday
ME
Kbell swing 8x15x40
Trap bar deadlift 5x135 5x225 3x275 1x315 1x365 1x405 1x415 0x425
Leg raise 8x15
Volume
Kbell swing 3x15x40
Trap bar deadlift 7x335 2x5x335
Leg raise 3x15
Dynamic
EMOM low bar squat 10x3x275
Friday
Rest
3 Likes
Quick post, this week volume, dynamic, and assistance work suffered a bit but I got in some much needed strongman practice, feeling more confident about the comp now!
Saturday
ME
Neutral grip pull up 2x10 4x8x45
Push press 2x8x135 3x185 2.5x205 3x205 2.5x215
Standing ab roll 6x8
Volume
Neutral grip pull up 3x5x70
Push press 2x8x165 7x165
Standing ab roll 3x8
Dynamic
EMOM bench press 6x3x245 1x2x245 4x3x225
Assistance
Log clean and press 1x81 3x131 1x151 3x1x171 1x181 0x191
Face pulls 1x15 8x20
Sunday
ME
Kbell swing 8x15x40
Paused low bar squat 5x135 5x185 3x225 3x275 1x315 1x335 1x365 1x375
Deadbugs 8x10
Volume
Kbell swings 3x15x40
Paused low bar squats 11x265 2x10x265
Deadbugs 3x10
Dynamic
EMOM conventional deadlift 4x3x265 lower back working too hard
Monday
Rest
Tuesday
ME
Cheat rows 2x10x135 4x5x185
Pause bench 2x5x135 5x185 3x225 5x255 4x265
Standing ab roll 6x8
Ring pull up 6x8
Volume
Cheat rows 3x5x185
Pause bench 10x205 2x7+3x205
Standing ab roll 3x8
Ring pull ups 3x8
Log clean and press 3x81 1x171 2x0x191 1x191
Assistance
Weighted neutral pull ups 1x8x45 1x5x70 3x3x90
Wednesday
Rest
Thursday
ME
Kbell swing 7x15x40
Trap bar deadlift 5x135 2x5x225 3x275 3x315 3x365 3x405
Leg raise 7x15
Volume
Kbell swing 3x15x40
Trap bar deadlift 8x325 2x6x325
Leg raise 3x15
Stones 1x130 1x170 3x200 1x240
Yoke walk (60 feet) 1x280 2x460
Friday
Rest
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240lb stone over 54.5 inch bar
191lb log clean and press
375 pause squat (slightly high?)
3 Likes
Nice finish on that press dude.
2 Likes
Thanks! Took 3 attempts but it was only my 2nd time doing the log so I’m pretty happy with it. Going to try to learn to push jerk it tomorrow to see if I can get the extra 10lbs needed for comp day
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Had my first bad workout of the Darkhorse program Saturday. Think it’s a combo of doing stones/yoke for the first time Thursday, messing up my sleep Friday, getting used to working out in a different gym, and starting to feel the need for a deload.
Overall this was a sub par week but I’ve got the clean down for the log now and feel comfortable with shouldering the 200lb stone (other than my arms getting shredded from it!) Bought some adjustable inzer sleeves to cheat the log up, will try it out tomorrow.
Saturday
ME
Neutral grip pull up 2x10 2x8x45
Push press 2x5x135 5x185 2x195
Standing ab roll 4x8
Draw the sword 4x12
Volume
Neutral grip pull up 3x8x45
Push press 12x145 2x10x165
Standing ab roll 3x8
Draw the sword 3x12
Dynamic
EMOM bench press 10x3x225
Assistance
Log clean and press 4x0x171
Face pulls 4x20
Sunday
ME
Kbell swing 7x15x40
Paused low bar squat 2x5x135 5x185 5x225 3x275 3x315 3x335 had more but playing safe with back, still sore from stones Thursday
Deadbugs 7x10
Volume
Kbell swings 3x15x40
Paused low bar squats 11x265 2x8x265
Deadbugs 3x10
Dynamic
EMOM conventional deadlift 4x3x265 lower back working too hard
Monday
Rest
Tuesday
ME
Cheat rows 2x10x135 5x5x185
Pause bench 2x5x135 5x185 3x225 1x275 1x295 0x305
Standing ab roll 7x8
pull up 6x8
Volume
Cheat rows 3x5x185
Pause bench 3x5x235
Standing ab roll 3x8
Ring pull ups 3x8
Log clean and press 3x81 1x181 4x0x191
Assistance
Weighted neutral pull ups 5x45 5x70 3x3x90
Draw the sword 4x15
Wednesday
Rest
Thursday
ME
Kbell swing 6x15x40
Trap bar deadlift 5x135 2x5x225 3x315 2x385 5x365
Leg raise 6x15
Volume
Kbell swing 3x15x40
Trap bar deadlift 3x10x295
Leg raise 3x15
Dynamic
EMOM low bar squat 5x3x275 - shoulder felt weird
Stone to shoulder 2x200 1x200 2x2x200
Friday
Rest
What week are you in? Mine went south the end of the 7th. I’m almost done with the 8th. One week 5 workouts to go
That was week 8 for me, looking back week 7 was a really good week for me in basically everything (except EMOM work).
I’m looking forward to the deload which is coincidentally 1 week before my comp. Wish I could say it was planned that way but I can’t think that far ahead.
Have you figured out your weight loss issue, was it a hydration/electrolyte problem?
Yeah I think so. The body did some weird stuff all right around the same time…my weight is back 
Nice workouts Mate, well done on the log and the stones 
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Very hit or miss week, solidifies my thought that I need a deload…which starts Today! Highlight was hitting a 201 log, just need to do it on comp day (took cheater sleeves and ammonia but it counts). Lower body volume was way down this week but I’m okay with that, form has been a little off because of a sore back, not bad just not 100% the last couple weeks.
Saturday
ME
pull up 7x10
Push press 2x5x135 3x185 1x205 0x225 1x215 0x225
Standing ab roll 7x8
Draw the sword 7x12
Volume
pull up 3x10
Push press 3x5x175
Standing ab roll 3x8
Draw the sword 3x12
Dynamic
EMOM bench press 10x3x235
Assistance
Log clean and press (with sleeves) 1x181
0x191 3x0x201
Face pulls 4x20
Sunday
ME
Kbell swing 6x15x40
Paused low bar squat 2x5x135 5x185 3x225 3x275 0x315 lower back feeling funky, playing it safe
Deadbugs 6x10
Dynamic
EMOM conventional deadlift 1x3x225
Monday
Rest
Tuesday
ME
Cheat rows 6x10x135
Pause bench 2x5x135 5x185 3x225 3x255 3x275
Standing ab roll 6x8
pull up 6x8
Volume
Cheat rows 2x10x135
Pause bench 8x225 7x225
Standing ab roll 2x8
Ring pull ups 2x8
Log clean and press 1x171 1x181 0x201 1x201
Assistance
Weighted neutral pull ups 5x45 3x3x90
Draw the sword 4x15
Wednesday
Rest
Thursday
ME
Kbell swing 6x15x40
Trap bar deadlift 5x135 2x5x225 3x315 1x365 0x405
Leg raise 6x15
Dynamic
EMOM low bar squat 10x3x275 form was a little hit or miss but the bar felt extremely light and I did almost every set on 1 breath so that’s cool.
Friday
Rest
3 Likes
Alright so just did my strongman comp and it was rough…like really bad.
I took last in every event!
Yoke I messed up and didn’t give myself enough clearance so I kept hitting the ground, it felt good on my back for how heavy it was.
0 on press medly, turns out the comp log was 2 inches bigger than the one I’ve been training with. Was pretty bummed because the clean went well but it just felt too far in front of me on the press. 2 others 0ed as well.
Keg toss I only got 2 kegs over the bar
Car dl was also a 0, only 2 people out of 9 in my weight class managed a rep.
Only the top 8 got to do stones so my comp ended after car dl.
Going into it I expected to 0 the car dl. I really thought I’d get at least one on the press medly which would have been huge considering the others that 0ed. Yoke was a technical issue, the one I trained on is kinda junky so the extra 150lbs at comp actually felt better. Also thought I’d do a little better on kegs but I kept hitting the grpund during my swing, short people problems.
Oh well, good learning experience for next year. Going to try to max squat Tuesday, bench Thursday, and Deadlift Saturday.
3 Likes
Failed to PR in squat, bench, and dl. Kiinda upset because I was making crazy progress the first 7 weeks of darkhorse.
Current plan is 4-6 week minicut. My mind hasn’t been in grind mode lately and haven’t really felt like eating much so going to go for <10% bf then bulk up for 10-12 weeks followed by 6 weeks of darkhorse again. I think the full program burnt me out physically and mentally near the end
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The full 9weeks is got to be for an advanced lifter that needs deeper fatigue levels to progress. I was really in a good place after 6 weeks. After mid week 7 I was overextended, and in survival mode the last two weeks
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Same and I just couldn’t manage to bounce back, even after cutting out all of the assistance work. I’m excited to try it again with modifications, main thing I’m thinking about is shortening it to 6 weeks and having the volume sets bumped up to 85% for sets if 3, 5, and 8 instead of 5, 8, and 10.
It’ll be nice to see how I respond to that to see if it’s a good idea to do next summer before I try that strongman comp again, plenty of time to experiment.
With any luck I’ll make half the progress you did!
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Getting used to feeling hungry, maybe a little too aggressive on my calorie cutting but don’t plan on doing this longer than a month. Weigh in tomorrow!
Saturday
Failed dl pr day 365x1 405x0 385x0 365x1
Sunday
Bar row 6x10x135
Bench press 8x135 5x185 4x6x225
Ring pull up 6x10
Leg raise 6x15
EMOM OHP 5x3x135
Neutral grip pull up 4x10
Face pulls 4x20x90
Incline dbell press 4x8x85
DtS 4x12
Tuesday
Kbell swing 6x15x40
Trap bar deadlift 5x135 2x5x225 4x5x315
Leg raise x15
EMOM lowbar squat 5x3x275
Thursday
Ring pull up 6x10
Push press 2x5x135 4x5x185
DtS 6x15
Weighted neutral grip pull ups 3x8x45
Face pulls 3x20x90
1arm dbell push press 3x6x80
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Down 3.5lbs in 1 week! Guessing 2 is water weight from low carbs and hoping 1.5 is fat.
Rough estimate I’m eating ~1800ish calories when usually I’m closer to 3k or so. I don’t know how people eat this little on a day to day basis!
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I’ve been thinking about tinkering with it as well.
Would do it for 6 weeks, deload week, 6 weeks again before the final deload and test.
I would do it a bit different:
Keep the variation for 5 3 and 1 RM on different weeks and keep the giant sets.
I would keep the 80% volume work but only do one set but do amrap for 1 minute, set a timer and go rest pause for 1 minute and no more volume sets.
The EMOM sets I would cut to 6 - 8 reps.
That would leave me some room for assistance.
But after the DH experience, I’ll do CT’s SGSS.
After that I’m not really sure. Some shiny new program might show up.
That should not be a big surprise. PR and low on calories don’t go well together, not in my world I mean.
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