Continuing my journey... Simply Jacked

Training Training Logs
462

6/4 155
P1w3d4 ohp day
Last day of this cycle!

Did everything to the book. Done in 28 mins for main lifts and everything under an hour.

I… Am either gonna just do 3/5/1 5x5 FSL for the next 3 weeks but change the assistance I superset in. Probably will not bump up the tm’s just like kryptiea just to get really comfortable at these weights. Or… Do fuckarounditis so I get my love of the gym back.

After that… 3/5/1 PR sets with BBB and my own assistance. Like the 13 week thing I did before. I really enjoyed that. I just tried to do it to early after getting back in.

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463

6/6 155

And… I chose fuckarounditis lol
Deadlifts
Warm up
Jacks 3x25
Air squat 3x10
Mountain climbers 3x20
Deadlift 3x5 135

Giant set
Kettlebell swings 4x10
Deadlift 4x7+ 155lbs last set 20 reps!
Abs 4x10

Giant set
Jump squats 5x5
Front squat 5x10 45lbs
Abs 5x10

Assistance
Leg press 4x25 just the sled (115)
Cable pull throughs 4x25 40 lbs
Leg curl 4x25 40 lbs

Conditioning… 8 mins 20:10 kettlebell swings

This was way more tolerable

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464

If you want to try something new, something stupid and cool.
Try Darkhorse by Brian Alsruhe.
It’s very much like what you did today.

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465

I will look it up!

What I did is based on Brian’s linear progression he wrote up (except I am using 4x7 instead of 4x8.)

It’s kind of a mash up of his linear progression On t1, 531 BBB on t2 with gzclp progression scheme working down in reps, and accessories as I find fun, plus Brian’s mandatory 10 min conditioning.

466

Then it make sense that I could see similarities in your training and Brians work.
He makes some great programs.

You could go to Paul Carters forum there’s a long thread about what works for building muscles and getting stronger… but it’s a long one.

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467

I don’t mind long ones. I tend to do alot of reading on training. Have mashed several ideas on and off over the years.

I am gonna stick to this program I wrote up for a little bit with a linear progression. And see how I do. It’s much more enjoyable than kyptiea was. Might be a tad longer but I don’t mind that.

If dark course looks fun I may give that ago after this.

I know for sure I want to go back to the 13 week BBB as I enjoyed that alot. But… Since I am doing 5x10 sets right now I may put a program between these as a break before I hit that again .

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468

@mortdk

Took a quick look at darkhorse as well as 4 horsemen… Darkhorse looks fun and crazy but also hard to pull off at the commercial gyms I go to.

4 horsemen though… I think I could do.

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469

Did darkhorse it almost buried me, looked at the 4 horsemen as well, looked fun, but wasn’t really prepared to do it .
Right now I’m doing a butchered version of Jim’s work (please don’t tell him) combined with some BB style assistance.

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470

I will have to watch his video on it and see if I can choose exercises that are doable at my gyms. The spreadsheets floating around are always… Ambitious lol

471

6/8 155.5

Bench day

Warm up
Jacks, squats, MC’s, bench 45x10 and 55x10

Giant set main work
DB rows 4x10 35 lbs
Bench press 4x7+ 65lbs last set 18
Side bends 4x10 25lbs

Giant set supplemental
Pull up negatives 5x2 last sets added 3x10 fat man rows
Z press 5x10 45 lb
Misc ab work 5x10

Assistance work
Cable face pulls ss tricep press downs 4x10 40 lbs

Cable chest flies ss curls 10 lbs

8 mins tabata alternating air squat and push up

All up in 1 hour 15 mins

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472

6/9 154.8

Squats…

Warm up jacks, air squats, mc’s

Giant set
Jump squats 4x5
Squats 4x7+ 95 lbs last set 15 reps
Abs 4x10

Giant set
5x10 kettlebell swings
5x10 sumo deadlifts 145 lbs
5x10 abs

Called it there. Had to go help my sister move. Sets above 7 are soul crushing

473

6/11 155.6

Bench 10 min emom 65lbsx5
Ohp 10 min emom 45 lbsx5 & BB row 45x5

Cable face pull ss tricep push down 4x25 40 lbs

Curls 4x20 10lbs

Fat man rows ss push ups 4x10&5

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474

Ok so… Been doing a couple of these brain Alsruhe’s based programs and loving them.

Decided I am gonna keep this up for a while.

Warm up tabata 20:10 x2
Jacks, squats, MC’s, planks

Warm up weights
Antagonistic 3xX
Main lift 3x5
Core 3x10
Conditioning 30 seconds
Rest 90 seconds

Main work
Same as above but heavier weights

Supplemental work 10 min EMOM 3-5 reps
Opposite lift (deads if main was squats)
120 second rest at the end

Assistance work
3-4 assistance 4x25 for most 4x10-15 on some.

Conditioning 10 mins of sucking wind in any way I find fun for the day. Battle ropes, prowler, sprints, bike, body weight circuits, burpees, kb swings etc.

Will probably stick 531 programing into the warm up and main lift 3x5 (5’s pro) work (maybe 3’s pro on 531 week) And BBS (10x5 @ fsl) as my EMOM (might have to reduce the percentages a little but so far… It doesn’t look like it.)

475

6/12 154.8

Warm up tabata jacks, squats, MC’s planks

Warm up giant set
KB swings 3x10
Deadlifts 3x5 135
KB core holds x3 20 seconds
Jacks 30 seconds
1 min rest

Giant set working
Kb swings 3x10
Deadlifts 3x5 145,165,185
3x5 cable wood choppers
Jacks 30 seconds
90 sec rest

Squat emom 10 mins
45,55,65,75,85,95,95,85,65,45

Assistance
Leg curls 3x15 50 lbs
Leg extensions 1x15, single leg10 to 1 count downs 30 lbs
Calf raises

Conditioning 10 mins tire flips 30:30

476

Very similar to Darkhorse, looking good Cherry.
If you have access to bands or chains do the emom with that, as speed work.

477

@mortdk yep very similar. He pretty much recommends the same changes to any ones current programing.

Unfortunately I don’t have chains or bands access but I am doing the emom as exposively as I can.

1 Like
478

6/15 154.2

Warm up 20:10 inverted rows, ohp 45, jacks, push up

Working giant set
Pull up negatives 3x3
Ohp 3x5+ 55,65,65 last set 10 reps
Plank

Emom DB bench 30 lbs 5 reps x4 sets. Dropped to 25 lbs rest

Cable face pulls ss tricep push downs 4x25 40 lbs

Plate press as seated curls 10 lbs 4x25

Conditioning 10 mins 30:30 inverted row and push ups

479

6/17 155.5

Stairs 3 mins

Warm up squats 45,65,85 x5

Working 95x10, 95 5x5
SS abs 6x20

Sumo deads 10 min emom 5 reps each
KB swings 5x5 30 lbs

Hip thrust 5x10 135 lbs (haven’t done these in a min! Ouch!)

Leg curl 4x25 50 lbs
Leg extensions 4x25 50 lbs

480

Decided… That because I was enjoying these templates, and because I like to support the work of people putting stuff out I enjoy that I want to support Brian. I have bought almost all of Jim’s books. It’s Brian’s turn for a bit.

I purchased a 12 week program from him.

Gonna run it for a bit. Got 6 weeks until the first wedding of the year which is half of the program.

Let’s see where this takes me and how I like it.

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481

Jeezus… So I made this decision a couple days a go and already emailed Brian the questionnaire and payment…

Got my program today.

Can I just say wow… I can’t even do some of this stuff… Windshield wipers… Dragon flags and of course pull ups… Lol

Welp… Might have to scale some of this down…