On the last max test day of darkhorse, some people tend to experience a small time warp, but Hog’s 90lb PR shattered the space-time continuum. No big deal.
6 Likes
Edited for your viewing pleasure
Time to squats
1 Like
08/16/18— Squats
In:4 (late afternoon right after practice I was tired going in)
Out:7 (let’s go!)
Giant:
45 kbs x5/ Squat/ :30 plank
45x10 (squat feels good)
135x5
165x5
185x5
225x5
245x5
275x5 (these were not light but form was solid)
+310x5. (Form slipping a little worked keeping form tight. I had 3-5 more it was hot, late, I hadn’t eaten in 4 hours, hammy, just mentally weak, shut it down on 5)
RDLs
145x10
175x10
200x10 all these were rock solid
Lying leg curls
65x10 x3
Back extensions body weight.
20reps x3
Standby band crunches
Big bluex20, x25, x25
Nice squat workout. I’m not trashed but I can tell I got work done. Doing 531 weight and rep schemes is going to be good for dialing in the form from the darkhorse.
9 Likes
I definitely like your plan of regrouping a little bit with 5/3/1 and really owning your new maxes. Looks like it’s going well so far.
It is. When I was lifting today, I realized how 531 will fit into my long term programming.
The Darkhorse is a peaking style program that lets you explode and realize strength levels.
531 lets you work with heavy-ish weights in manageable ranges to work on or maintain form.
After a peak phase learning to dial in the new weight ranges is a must for long term lifting and safety. I stumbled into another “right” move for my lifting success
4 Likes
Yea Darkhorse seems extremely intense. I think there’s definitely something to be said for “maintaining” for a while and getting used to throwing around your new PRs.
1 Like
I really like the idea of cruising in 531. Am deff going to talk to coach about adding some amrap sets into the next training block.
1 Like
I gotta check in more often I keep missing these epic PRS!!
1 Like
I really like 531 and might even go back to it like you’re doing with the giant set on the main lift.
But for now I think I’ll do CT’s SGSS program after DH.
2 Likes
Just the main mover is all. I like the density of giant setting the main lift.
Hog:
Ridonkulous shit here.
Just catching up, but seriously, good stuff.
Few things - your squat was high bar. I think you can add weight if you get better at low bar. I really think it’s worth the effort to get better at low bar. I admit I am a Rippetoe guy. And, fucking props, that was a good squat.
That’s also where I think you guys can get a bump - the OHP using Press 2.0. But, let me say this, the 135 for HS kids is silly, and your 185 was awesome.
Deadlift - yours was good, but both of the kids lost flexion. They didn’t lose it that bad, and if you watch my 315, they were both way better than mine - but this is where I get hurt - losing flexion on the DL. I would just be cautious with respect to testing maxes on this, Probably my own fear.
Awesome work!
2 Likes
Thx. That bar position is the only comfortable placement for me currently due to my shoulders being so damn tight.
I’ll let them know about the DL!
1 Like
08/18/18: Bench but don’t cry
Giant: Facepulls (100x8)/ bench/ paloff press
95x5
135x5
155x5
175x5
195x5
+215x7 (had 2-3 more but would have been grinders this is a pr for anything. This close to 225. Thinking 225x5 is a possibility)
Incline bench:
110x10
125x10
145x10
Wide lat pulls:
130x20
130x18
130x15
Heavy barbell shrugs:
225x20
225x20
225x20
Ez bar curls:
75x15
75x15
75x15
Triceps pushdowns with bands
Burned out on orange 35-40
“” red and green 15-20
Green 10
Red 10
Round two triceps much less…super arm pump.
7 Likes
08/19/18– I hate summer heat deadlifts
Giant: KBS x5/ Deads/ HKR x5
135x10
185x5
225x5
255x5
275x5
315x5
+365x5 ( just cruising not trying to kill myself I’ll add volume as the cycle progress)
SSB Squats (turned the bar around so weights out front)
125x10
155x10 (it was so hot in the gym today)
175x10 (easy peezy can’t wait for winter!)
Barbell glute bridge:
155x20
155x20
155x20
SSB seated good mornings
155x20 (good grief these suck)
155x20 (I can back off the reps next set…)
155x20 (finish you crybaby)
Lying leg raise hip thrusts
20
20 (back feeling weird on rep 10-12)
1 (I’m done screw this, must be 90 degrees in here today and I’m sweating like a pig)
10 Likes
08/21/18— Quickie OHP football scrimmage today
No Giants
45x10
65x10
85x5
105x5
125x5
135x5
155x3
175x6
Close Grip Bench
135x8
155x8
175x6
Wide grip lat pulls
130x20
130x10 (going the wrong way need to switch this out)
130 x10
Snatch grip rows
155x10
155x10
155x10
Barbell rows
85x12
85x12
85x12
85x10
Tate Press
35x20
35x15
35x10
Hurried at the end and didn’t get to grind the accessories like I wanted to due to time restrictions.
Done in 45 min
High school team looks good.
8 Likes
Man oh man, awesome progress Hog! Congrats on all the PRs.
Also, I sent you an email after seeing some discussion on the Juggernaut.
1 Like
Thank man. I’ll take a look.
1 Like
08/22/18— night shift squat session!
The young guns were back in town today and were going to workout at 8-9pm I decided to tag along.
The gym was so much more tolerable heat wise.
No giants
Squat
45x10
135x8
155x5
185x5
225x5
265x3
295x3
330x3 (1-2 more but this was heavy)
https://instagram.com/p/BmzmDLznQdE/
RDL
175x8
205x8
235x6 (too easy)
Lying leg curls
65x15 (+5 reps from last week)
65x15
65x10
Back extensions
25lbs x15
X15
X15
X15 (punishment set for not doing 20)
Standing band an crunch
X25 (4sets)
65min
Had a blast with my workout buddies.
9 Likes
08/24/18— Friday night Bench
No giants
45x10
95x10
135x5
155x5
175x5
205x3
225x5 (meh maybe 1 more in there)
Incline press
135x8
155x8
175x6
Straight arm push down
80x15 ( money got a pump first set)
80x10
60x10
60x9
Back flys
35x15
35x15
35x 7 or 8 screw these to easy just throwing weights around
Biceps
Behind cable curls
40x30 per arm
60x10
60x10
Tri pushdowns with rope attachment
70x30-40 until it pumped and burned
70x 15-20
70x 10 or so
Rope attached bicep curls out front
70x 20-30
70x15 ( arms pumped hard)
70x15—
I hate this program it’s so boring I need to find another something fast…
3 Likes
I must admit I really don’t know what you’re doing 
It’s some version of 5/3/1 but which one? And are the accessories planned or random?
2 Likes