Daily work:
All up by 1.
5 rounds:
Chins X 8
Dips X 13
Ghr X 8
HLR X 8
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Thanks Anna, just got to do what I can (in terms of capability and capacity) and not beat myself up over not doing everything “optimally”.
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Just as the doctor ordered @alex_uk my main man
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I like the idea of a “daily work out” - just a simple I do this every day addition to your life. I might try this with a bar bell complex. Nothing too taxing. But I can start with adding this to some of the rest days.
It’s a stolen idea from @T3hPwnisher - but so far so good, I might slow the adding of reps soon, I have a tendency to make stuff go beyond its purpose, like LISS which ends up all out max effort work over 20 mins instead of in intervals, and if I’m not careful daily work will end up being too taxing to fulfill its intended purpose.
Also pwn cautioned against weighted stuff and I think he’s right, the bodyweight stuff is easy to recover from.
fair comment. I tend to agree actually. I’ll look to start adding in some. Thanks for the idea. And you too PWN
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Absolutely. And I think there is room for weighted conditioning done near daily (I’m doing that) but THAT needs to be different each time. Doing the same movement for it each time will just mash you to bits. The bodyweight stuff needs to stay FAR away from failure and just get the reps in.
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Yeah - definitely interested in doing it. I need see how it would work.
FYI - daily weighted conditioning - I went through a phase of doing the “Southwood” complex from Dan John on all my rest days. Nothing too fancy. Load a bar with a weight.
8 cleans, 8 front squats, 8 press’
rest
Then 6
Then 4.
I wont lie and say “it added 3kg of solid muscle” but I did feel better for doing it. I’m not sure why I stopped.
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Read about that a bit in Mass Made Simple, Never Let Go and Attempts. I always think it sounds cool, and then I think that I just don’t “get” barbell complexes. It’s the rests between rounds that never made sense to me: I feel like I’m just doing giant sets.
Never really had the problem. The rests always make perfect sense to me lol.
Honestly I kinda get it. Even without the rests you can complete the set. But it’s about intensity. I used the rest periods to make sure I had enough in me to really attack the next set.
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Dark horse week 1 day 1
Well if I wasn’t working hard enough before I certainly did today…
Not rowed in ages and this is pretty close to previous highs from memory, honestly lied to myself about this so much I genuinely believed I’d be stopping at 5 mins, then just bargained with my lazy self that actually setting up something for 5 mins tabata stuff would be more effort than continuing, then just lied for the last 3 mins saying I could slow down at the next 30 seconds and just cruise to the end, all lies blasted 99% of that 10 mins occasional dip in pace, but by the end I was ruined.
ME work:
KB swings: 24kg X 3 X 5 sets
Low handle TBDL: 67, 107, 127, 147, 167kg X 3
Cable crunch: 60kg X 6 X 5 sets
Burpee pullups: 3 X 5 sets
Volume:
KB swings: 24kg X 3 X 3 sets
Low handle TBDL: 133kg X 10, 8, 8
Cable crunch: 60kg X 6 X 3 sets
Burpee pullups: 3 X 3 sets
DE:
Squats: 60kg X 3 X 10 sets EMOM
Accessories: poundstones - 20k barbell X 100
That whole thing was done in an hour (conditioning included) and was flipping miserable. I kept a close watch on the clock, knowing the Mrs was dealing with 3 kids on her own whilst I’m having a gym jolly - rests on all ME 90 secs, volume I set the time but didn’t move immediately probably closer to 120/150 secs.
Kept the giant set work easy because I’m so unacclimatised to this type of work now; low reps on swings and Burpee pullups but by the end the Bpus were the sadest slowest sorriest looking things you’ve ever seen, the pullup part ended up being fairly strict, the jump was nonexistent.
Emom squats were light and fast, need bands all mine have gone brittle in the garage over the winter. Ordered a new set, here tomorrow, will keep these indoors after use so they don’t get screwed up by the temp.
Accessories - finally done some on dark horse! Given my goal for the year it seems prudent to keep these in and they fit well with time constraints.
You can do a full DH day in 60 mins, Brian wasn’t lying, but I genuinely needed 20 mins of lying down on my bathroom floor before I could get in the shower so not really an hour. Oh so very close to vomitting (I’ve done it before training so know when I’m close, I was eyeing up things in my garage as improvised receptables for my sick!) I’m deconditioned to hard work, DH will fix that…
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Very nice mate, very nice
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Fucking love it mate. Back on the Horse. Seemed to be your most productive training last year, sonits awesome to see a comeback.
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Yes definitely was, probably my most effective training block ever, I think it’s to do with the fact it forces me to do stuff I just don’t/won’t do left to my own devices. The stuff I really hate doing.
No where to hide when it’s in the program and if you’re following a program then you owe it to the program to do every single non-optional rep. It’s both intensely unpleasant and highly effective, also very liberating, just plug and play, you know what’s expected of you, just do it.
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Monster training session… this amount of work in that time period is insane man!
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Yea it’s all giant sets so good to get a tonne of volume in, sweating buckets by the end!
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Daily
Apparently I picked up a blister on my hand next to my callous with deadlifts yesterday, chin ups hurt!
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DH week 1 day 2:
10 min conditioning:
Tabata timing,
Battle ropes back and forth with either KB swings or kB ohp with a 16kg kB.
I did battle ropes because someone (@flappinit I believe, was saying how awesome they are) they suck so bad, everything burns, by the end I must have just looked like I was flopping them round. I think once or twice I went press into swings rather than ropes because my shoulders needed time to get blood back in them.
ME:
Inverted rows: 8 X 8 sets
Axle bench: 48.5, 68.5, 78.5 X some, 88.5, 98.5, 108.5, 118.5, 128.5kg X 1 PR
Cable crunch: 40kg X 8 X 8 sets
Banded jumping jacks: 10 X 6 sets, (another two sets unbanded).
Haven’t done inverted rows for years, props to @ChongLordUno for mentioning them in his log, they fit the bill of rows in the same plane of motion but not taxing on the lower back. Dropped the bands on last two BJJs because my shoulders were absolutely fried and I didn’t want my conditioning stuff to take away from the strength stuff, good call…another 3 plate bench 
Volume:
Inverted rows: 8 X 3 sets
Axle bench: 103.5kg X 6, 5, 5
Cable crunch: 40kg X 8 X 3 sets
JJs: 10 X 3 sets
DE:
OHP: 30kg + red bands, 3 X 10 sets EMOM
Accessory:
Tri pd: 20kg X 100
Non stop, felt the burn like a 80s Jane Fonda workout.
I knew I was going to start with horrible conditioning crap so dreaded coming into this, but after that upper days on DH are a treat, still sweat profusely and get smashed but nothing like the 5rm days on lower body stuff. Kept 90 secs rest on everything apart from emoms… obviously.
Not sure if I’ll get daily stuff in today.
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Great work mate!
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Glad to help @alex_uk matey
I used to crank chins and inv rows out between sets of all exercises and experienced grade A results.
Amazing how you forget about the stuff that works. Dumb some would say🤦♂️
The back really does love volume
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