T Nation

Loganator's Logganator: Another Darkhorse log

t-ransformation2018

#16

Hey thanks! Chasing that double bodyweight bench right now, think I’ll be pretty close to it in a few weeks


#17

Goofed up my logging and missed a 4 day cycle. Oh well, here’s the last 8 days

Bench press 1x5x245 2x5x255 1x5x265 1x5x275
Overhead press and penlay row OHP 3x10x115 2x10x125 PR 5x12x145
Incline dbell press and incline reverse fly IDP 6x85 2x6x90 2x6x95 IRF 5x15x35
Weighted dip and face pull WD 3x15x45 FP 3x15x95

Low bar squat 1x6x275 2x6x285 1x6x295 1x6x305
Step back lunges 5x145x10 ea leg
Hip thrusts 6x15x305

Face pulls and rope overhead tri extension
FP 2x15x90 3x15x95 ROTE 2x12x90 3x12x95
Weighted neutral grip pull ups and face pulls WNGP 2x8x45 3x80x50 FP 5x15x95
Farmers walk and band Y raise. FW 5x30sx80 YR 5x20
Incline dbell row and 1 arm dbell push press IDR 2x12x60 2x12x65 OADPP 2x80x5 1x90x5 2x100x2
Tricep pressdown and hammer curl TP 3x15x120 HC 3x10x40

Front squat 1x5x185 2x5x205 3x5x215
Deadlift 3x295x5 2x315x4
Woodchops and face pulls WC 5x15x85 FP 5x15x95
Bulgarian split squat and dragon flags BSS 4x8x50 DF 4x10

Bench press 1x5x245 1x5x255 2x5x275 1x3x285
Overhead press and penlay row OHP 5x10x115 PR 5x12x145
Incline dbell press and incline reverse fly IDP 1x6x85 2x6x90 2x6x95 IRF 5x15x35
Pull up and Straight arm pulldown PU 5x10 SAPD 5x100x15
Weighted dip and face pull WD 4x15x45 FP 4x15x95

Low bar squat 1x6x275 2x6x285 1x6x295 1x6x305
Step back lunges and deadbugs SBL 5x145x10 ea leg DB 5x10
Hip thrusts 6x15x305

Face pulls and rope overhead tri extension
FP 2x15x90 3x15x95 ROTE 2x12x90 3x12x95
Weighted neutral grip pull ups and face pulls WNGP 2x8x45 3x8x50 FP 5x15x95
Farmers walk and band Y raise. FW 5x30sx80 YR 5x20
Incline dbell row and 1 arm dbell push press IDR 2x12x60 2x12x65 OADPP 80x4 85x4 85x5 90x5 on right 4ish on left
Tricep pressdown and hammer curl TP 3x15x120 HC 3x10x40

Front squat 1x5x185 2x5x205 3x5x215
Deadlift 4x5x295
Woodchops and face pulls WC 5x15x85 FP 5x15x95
Bulgarian split squat and dragon flags BSS 2x8x50 DF 2x10


#18

Going to mix things up a bit and change to a 4 day split. Squat has been feeling great but bench is a little sub par which is disappointing since that was my main focus the last couple month. Oh well, it’s just 1 bad week.

Bench press 1x5x255 1x5x275 1x2x295 2x5x265
Overhead press and penlay row OHP 2x10x115 3x10x125 PR 5x12x145
Incline dbell press and incline reverse fly IDP 6x85 2x6x90 2x6x95 IRF 5x15x35
Pull up and Facepulls PU 5x10 FP 5x95x15

Low bar squat 1x6x275 2x6x295 2x6x305
Step back lunges and deadbugs SBL 5x145x10 ea leg DB 5x10
Hip thrusts 6x15x305

Face pulls and rope overhead tri extension
FP 2x15x90 3x15x95 ROTE 2x12x90 3x12x95
Weighted neutral grip pull ups and face pulls WNGP 2x8x45 3x80x50 FP 5x15x95
Farmers walk and band Y raise. FW 5x30sx80 YR 5x20
Incline dbell row and 1 arm dbell push press IDR 5x12x60 OADPP 1x5x80 4x5x85
Tricep pressdown and hammer curl TP 3x15x125 HC 3x10x40

Front squat 1x5x185 2x5x205 3x5x215
Deadlift 4x295x5
Woodchops and face pulls WC 5x15x85 FP 5x15x95
Bulgarian split squat and dragon flags BSS 1x8x50 1x8x55 2x8x60 DF 4x10

Bench press 1x5x245 1x5x255 3x4x275
Overhead press and penlay row OHP 5x10x115 PR 5x12x145
Incline dbell press and incline reverse fly IDP 1x6x85 2x6x90 2x6x95 IRF 5x15x35
Pull up and Straight arm pulldown PU 5x10 SAPD 5x100x15
Weighted dip and face pull WD 4x15x45 FP 4x15x95

Low bar squat 1x6x275 1x6x295 3x6x305
Step back lunges and deadbugs SBL 5x145x10 ea leg DB 5x10
Hip thrusts 6x15x305

Face pulls and rope overhead tri extension
FP 5x15x95 ROTE 5x12x95
Weighted neutral grip pull ups and face pulls WNGP 2x8x45 3x8x50 FP 5x15x95
Farmers walk and band Y raise. FW 5x30sx80 YR 5x20
Incline dbell row and 1 arm dbell push press IDR 4x12x60 OADPP 5x80 5x85 2x5x90
Tricep pressdown and hammer curl TP 3x15x120 HC 3x10x40

Front squat 1x5x185 2x5x205 2x5x215 1x5x225
Deadlift 2x5x295 4x5x315
Woodchops and face pulls WC 5x15x95 FP 5x15x95


#19

Alrighty, signed up for my first ever strongman comp and jumping on the bandwagon with the Darkhorse program from @Alpha to prep for it.

Some slight modifactions I’m doing to it are:

No conditioning in giant sets, I ride my bike 2 miles to and from the gym and am running on my days off (unless I nap instead like Wednesday).

2 mins rest instead of 90s (because I’m a big baby)

70%+ on EMOM because no bands/chains

Assistance work isn’t primarily focused on weak points (except farmers walks because I have the grip strength of a toddler) I’m mostly doing stuff I like to do or strongman specific work (not necessarily this first week but will add more as comp approaches)

My big takeaways:

Daily rep max followed by an AMRAP set is pushing a lot harder than I normally do

I should have been doing trap bar deadlifts a long time ago, pulled my conventional max for 3 with 0 back/knee pain and actually felt my hamstrings doing something

EMOM low bar squats might kill me, by time I set up, squat, and rerack 20-25 seconds go by.

High rep paused bench sets destroy my triceps more than close grip touch and go reps, no comparison

Even in an air conditioned gym I can ring the sweat out of my tank in under 45 mins of work

I like the way I feel after the workouts. Completely worn out and kinda zoning out from being tired. Reminds me of how I felt after hard interval/tempo/hill sessions when I ran competitively.


#20

Saturday

ME
Ring pull up 5x10
Push press 2x10x135 3x185 3x195 2x205
Standing ab roll 5x5

Volume
Ring pull up 3x10
Push press 14x155 2x8x155
Standing ab roll 3x4

Dynamic
EMOM bench press 10x3x225

Assistance
Weighted neutral pull ups 5x8x45
Face pulls 5x15x100
1 arm dbell push press 5x7x80
Woodchops 5x15x90

Sunday

ME
Kbell swing 7x12x40
Front squat 2x8x135 5x185 3x205 3x225 1x245 1x265
Deadbugs 7x10

Volume
Kbell swings 3x12x40
Front squat 8x215 2x5x215
Deadbugs 3x10

Dynamic
EMOM conventional deadlift 10x3x255

Assistance
Face pulls 3x15x100
Hip thrusts 3x15x255
Plank 3x60s

Monday
3 mile run

Tuesday

ME
Cheat rows 2x10x135 5x185 3x5x205
Pause bench 2x8x135 5x185 5x225 5x245 5x255
Standing ab roll 6x4
Ring pull up 6x8

Volume
Cheat rows 3x7x185
Pause bench 3x10x205
Standing ab roll 3x4
Ring pull ups 3x8

Dynamic
EMOM overhead press 10x3x115

Assistance
Weighted neutral pull ups 3x5x70
Face pulls 3x15x100
Incline dbell press 3x5x95
Draw the sword 3x12
Woodchops 3x15x90

Wednesday
REST

Thursday

ME
Kbell swing 7x15x40
Trap bar deadlift 8x135 2x5x225 3x275 3x315 3x335 3x365
Leg raise 7x15

Volume
Kbell swing 3x15x40
Trap bar deadlift 11x295 2x8x295
Leg raise 3x15

Dynamic
EMOM low bar squat 10x3x275

Assistance
Hip thrust 3x15x295
Farmers walk 3x30sx80
Face pulls 3x15x100

Friday
3 mile run in 23:30


#21

Trap bar deads + EMOM low bar squats got me like…


#22

Really happy with Monday’s run, didn’t think I’d be cranking out 7:20 miles for another month or two, cooler temps helped for sure

Also 315 pause bench was awesome, only 10lbs under touch and go pr

Saturday

ME
Ring pull up 4x10
Push press 2x10x135 5x185 4x195
Standing ab roll 4x5

Volume
Ring pull up 3x10
Push press 15x150 2x10x150
Standing ab roll 3x5

Dynamic
EMOM bench press 10x3x225

Assistance
Weighted neutral pull ups 4x5x70
Face pulls 4x15x100
1 arm dbell push press 4x5x90
Woodchops 4x15x90

Sunday

ME
Kbell swing 6x15x40
Front squat 2x8x135 3x185 3x205 3x225 3x245
Deadbugs 6x10

Volume
Kbell swings 3x15x40
Front squat 9x195 2x8x195
Deadbugs 3x10

Dynamic
EMOM conventional deadlift 10x3x255

Assistance
Face pulls 3x15x100
Hip thrusts 3x15x275
Plank 3x60s

Monday
3 mile run 22:04

Tuesday

ME
Cheat rows 2x10x135 5x185 4x5x205
Pause bench 2x8x135 5x185 3x225 1x275 1x295 1x315
Standing ab roll 7x5
Ring pull up 7x8

Volume
Cheat rows 3x5x185
Pause bench 3x5x255
Standing ab roll 3x5
Ring pull ups 3x8

Dynamic
EMOM overhead press 10x3x125

Assistance
Weighted neutral pull ups 3x10x45
Face pulls 3x15x100
Incline dbell press 3x8x85
Draw the sword 3x12
Woodchops 3x15x90

Wednesday
REST

Thursday

ME
Kbell swing 6x15x40
Trap bar deadlift 8x135 2x5x225 5x315 5x335 5x345
Leg raise 6x15

Volume
Kbell swing 3x15x40
Trap bar deadlift 7+7x275 (got a phone call so short break) 2x10x275
Leg raise 3x15

Dynamic
EMOM low bar squat 10x3x275

Assistance
Hip thrust 3x15x305
Farmers walk 3x30sx80
Face pulls 3x15x100

Friday
3 mile run - easy


#23

Nice work man. I’m in. I’m running darkhorse also. There are about 5 of us doing it currently…


#24

I’m in too, running Darkhorse as well.

Nice lifting mate.
I can do the same with my shirt on lower body days :slight_smile:


#25

when’s the comp?


#26

Awesome, how do you guys feel about the program so far? It’s pretty different from anything I’ve ever done. My only complaint is all the sweat, going to ruin all my shirts (and possibly shoes too)

Competition is Aug 4, doing Michigan’s strongest man. Probably should have chosen a lighter one for my first one, I think the press medley (maybe keg toss too) is the only event I have a chance of being competitive in. Events are:

Car deadlift (550 lbs)
Yoke and sandbag carry (600 and 200 lbs for 60 feet)
Keg toss (6 kegs, 2 at 20,25,30 lbs over a 12 foot bar)
Press medley (200lb axle and log, 130lb dbell, 160lb block)

Then top 8 in each weight class move on to an atlas stone series (200-280 lbs)


#27

Looks fun. either way it’s good experience


#28

I would have said i yesterday, but forgot.
Brian says that you can do strongman stuff or conditioning stuff as the fourth exercise.
It could be a short farmers walk/yoke walk, sandbag carry if you have kegs you could throw them or throw something else, just to get the motion of the throw stuff in.
Some days i just take a 25 kg unhandy bumper plate and lift it from ground to overhead for 5-6 reps.


#29

So far I’m enjoying the new lifts and just lifting heavy. I just started my third week (half way done really) and I hit a bit of a wall. I think it is due to a bug I picked up not CNS fatigue.
I’m wondering if it is working…I wonder am I getting stronger or just lifting heavy stuff every gym session.


#30

That’s the attitude I’m trying to approach it with

I bought a kettlebell to throw around, just haven’t gotten to actually doing it. One of these next paychecks I’m thinking of buying a sandbag too. Little bit of a break because I’ll have to bike home first, no place to throw things near my gym but all the heavy stuff will be finished at that point so not the end of the world

I know what you mean, it’ll take a few cycles but hopefully the daily 1,3,5 RM sets start to climb. For me, I think I’ll see strength improvements just because I never drop below 5 reps unless I’m peaking and when I do sets of 5 it’s never a 5 rep max. Just getting practice with pushing heavy weights should show some benefits (hopefully)


#31

Okay thoughts on last week:

Replaced front squats with paused back squats, don’t think I have enough practice with fronts to be pushing this hard, lots of upper back rounding and some knee pain. THESE WERE HARD. Absolutely killed me, volume sets required rest and I knew I was skipping assistance work before I even did my EMOM set.

Hours at 2nd job picked up so I’m choosing sleep over running on MWF.

225 push press gives me some confidence for the 200 log and axle for the competition.

Still trying to find the right weight for EMOM overhead press, it keeps going up. Also bumped up bench EMOM to 235

My off the ground deadlift strength sucks, it’s the only exercise where my volume work for a 1RM is fairly easy because I can’t seem to get my top set heavy enough

Saturday

ME
Ring pull up 6x10
Push press 2x10x135 3x185 1x205 1x215 1x225
Standing ab roll 6x5

Volume
Ring pull up 3x10
Push press 3x5x185
Standing ab roll 3x5

Dynamic
EMOM bench press 10x3x235

Assistance
Weighted neutral pull ups 3x10x45
Face pulls 3x15x100
1 arm dbell push press 3x10x75
Woodchops 3x15x90

Sunday

ME
Kbell swing 6x15x40
Paused low bar squat 10x135 5x185 5x225 5x275 5x295 5x315
Deadbugs 6x10

Volume
Kbell swings 3x15x40
Paused low bar squat 10x255 2x5+5x10
Deadbugs 3x10

Dynamic
EMOM conventional deadlift 10x3x255

Monday
3 mile run easy

Tuesday

ME
Cheat rows 2x10x135 4x5x185
Pause bench 2x8x135 5x185 3x225 3x275 2x285
Standing ab roll 6x5
Ring pull up 6x8

Volume
Cheat rows 3x5x185
Pause bench 3x5x255
Standing ab roll 3x5
Ring pull ups 3x8

Dynamic
EMOM overhead press 10x3x135

Assistance
Weighted neutral pull ups 3x5x70
Face pulls 3x15x100
Incline dbell press 3x5x95
Draw the sword 3x12
Woodchops 3x15x90

Wednesday
REST

Thursday

ME
Kbell swing 6x15x40
Trap bar deadlift 8x135 2x5x225 3x315 1x365 1x385
Leg raise 6x15

Volume
Kbell swing 3x15x40
Trap bar deadlift 10x305 2x5x305
Leg raise 3x15

Dynamic
EMOM low bar squat 10x3x275

Friday
Rest


#32

Looks like you had a great week man.


#33

Yea can’t complain about a 225 push press, moved quick too but 235 wasn’t even close, such a hit or miss movement for me.

385 trap bar dl is 20lbs over my conventional max but the fact that I hit 80% of that for an easy 10 on the next set tells me I have a lot of work to do on the singles.


#34

Week 4 in the books!

Compared to week 1:

Push press 3RM +10 lbs
EMOM bench +10 lbs
EMOM deadlift +10lbs
Pause bench 5RM +10lbs
EMOM overhead press +30 lbs
Trap bar deadlift 3RM +40lbs!!!

Couldn’t even crack 405 off the ground for a single last week so to hit it for a triple is insane

Think I finally found the right weight for EMOM OHP, maybe a little cheating but I’ll take it. Same with EMOM deadlifts, double overhand grip starts to be an issue near the end

No running this week, workouts are going great but I’m tired all the time so prioritizing recovery instead of running, I’ve gone down this road a few times haha. Always starts with being sleepy all the time (even with 8-10 hours of sleep) then workouts start to stall.

Saturday

ME
Ring pull up 5x10
Push press 2x10x135 3x185 3x205 0x215
Standing ab roll 5x8

Volume
Ring pull up 3x10
Push press 10x165 2x8x165
Standing ab roll 3x5

Dynamic
EMOM bench press 10x3x235

Assistance
Weighted neutral pull ups 3x6x70
Face pulls 3x15x100
1 arm dbell push press 3x5x90
Woodchops 3x15x90

Sunday

ME
Kbell swing 7x15x40
Paused low bar squat 10x135 5x185 5x225 3x275 1x315 1x335 1x365 0x385
Deadbugs 6x10

Volume
Kbell swings 3x15x40
Paused low bar squats 3x5x295
Deadbugs 3x10

Dynamic
EMOM conventional deadlift 10x3x265

Monday
Rest

Tuesday

ME
Cheat rows 2x10x135 4x5x185
Pause bench 2x8x135 5x185 5x225 5x255 5x265
Standing ab roll 6x6
Ring pull up 6x8

Volume
Cheat rows 3x5x185
Pause bench 10x215 2x9x215
Standing ab roll 3x5
Ring pull ups 3x8

Dynamic
EMOM overhead press 10x3x145

Assistance
Weighted neutral pull ups 3x3x90
Face pulls 3x20x100
Incline dbell press 3x5x100
Draw the sword 3x12
Woodchops 3x15x90

Wednesday
REST

Thursday

ME
Kbell swing 7x15x40
Trap bar deadlift 8x135 2x5x225 3x315 3x375 3x385 3x405
Leg raise 7x15

Volume
Kbell swing 4x15x40
Trap bar deadlift 4x6x325
Leg raise 4x15

Dynamic
EMOM low bar squat 10x3x275

Friday
Rest


#35

Last set of EMOM OHP (slight cheat?)
3x405 trap deads
Sweat from laying down after EMOM squats (in an AC gym!)