June 1 Sunday
2x rotational med ball throws each side w/35lb med ball
5RM Seated OHP . . worked up to 185
5RM Chin-ups . . worked up to BW + 60lbs
Volume - 2 rounds
2x rotational med ball throws
10x Seated OHP w/145
10x Chin-ups w/BW + 25lbs
6x3 EMOM banded Bench press w/225lbs + blue rogue band
Assistance - 2 rounds
10x Dips w/BW + 90lbs
15x Lateral raises w/25lb Dbs
15x Rear delt flyes w/20s
100ft Waiters walk w/70lb KB each side
June 3 Tuesday
2RM Snatch grip high pull . . worked up to 245
4x consecutive broad jumps
8x weighted hanging knee raises
75ft single arm farmers carry w/185lbs
6 total sets
Volume - 2 rounds
6x SGHP w/185lbs
4x broad jumps
8x weighted hanging knee raises
75ft single arm farmers carry w/same weight
8x3 EMOM speed squats w/225lbs . . forgot my bands at home 
what a way to start the day . . sipped on a protein shake during the workout and am now having a 5 egg omelette, a half a slice of local country cured ham, 4 strips of local country cured bacon, a homemade sourdough bagel with peanut butter and a locally made yogurt drink sweetened with maple syrup
June 5 Thursday
1RM Close grip bench press . . worked up to 325
5x Single arm DB rows (each side) . . worked up to 130s
20x bicycle crunches
7 total sets
Volume - 2 rounds
5x CGBP w/255
10x Single arm DB rows (each side) w/105s
6x explosive banded med ball rotations each side
8x3 EMOM
3x OHP w/115lbs + red rogue bands
5x wide grip BW pull-ups
no assistance today . . real happy with that top close grip bench and just the total amount of work . . right elbow is just a little cranky lately and the Mrs and I are going to West Virginia this weekend so I think I’ll take the next 3 days off and treat it as a mini deload as I have 3 more weeks left in the program
June 8 Sunday . . back at er tonight, couldn’t wait til tomorrow
3x 30” box jumps
3RM SSB box squat (JUST above parallel) . . worked up to 430
10x standing banded crunches
7 total sets
Volume - 2 rounds
3x box jumps
8x SSB box squats w/340
10x standing banded crunches
Assistance - 4 rounds
8x KB walking lunges (each side) w/70lb KB
5x SSB step-ups (20” step) w/110lbs (each side)
5x med ball box jumps w/24” box and 30lb med ball
dripping sweat after that assistance work
video is of 390lbs
That’s a great sign! Killer work on the CGBP!
thank you, appreciate it
June 9 Monday
12x band pull-aparts
1RM Log bar jerk/push press . . worked up to 230lbs
8x neutral grip pull-ups . . worked up to 8 w/55lbs
4x KB upppercuts each side w/24kg KB
7 total sets
Volume - 2 rounds
12x band pull-aparts
5x Log bar strict presses w/165lbs
15x neutral grip pull-ups w/BW
8x3 EMOM banded bench press w/185lbs + red rogue band
10x bicycle crunches
Assistance - 8 minute running clock
3x grenade pull-ups
5x high incline DB presses w/70s
10x BW Dips
got 6 total rounds done . . what a way to finish an upper body workout
feel really dialed in lately . . this program really makes you push yourself which is apparently what I needed . . got 3 weeks left (not going to do PR testing) and then I think I’m going to run Andy Bakers Conjugate for Strongman template
June 11 Wednesday
4x consecutive broad jumps
3RM Trap bar DL . . worked up to 455
:30 sec plank
6 total sets
Volume - 2 rounds
4x broad jumps
8x Trap bar pull w/365
:30 sec plank
6x3 EMOM Banded squats w/ 185 + red rogue bands
2x box jumps
Assistance/Strongman Medley - 2 rounds
100ft Zercher log bar carry w/160lbs
50ft arm over arm sled drag w/approx 250lbs
75ft Single arm farmers carry each side w/205lbs
wow, was sucking air hard after the 2nd round of that medley, had like a pressure in my one eye for a minute . . good stuff
forgot to add that I sipped on a protien shake during the workout and then for breakfast I had a local t-bone steak, a local bone-in rib steak, 4 eggs from my backyard and a locally made yogurt drink made with A2A2 milk and sweetened with maple syrup . . I was really struggling to get the last few bites down but it was worth it
June 13 Friday
not a good day/session . . everything has been so dialed in and moving well and I kind of feel like I hit a wall today . . haven’t slept well the last couple nights, elbows were cranky today, a weight I worked up to for 5 a couple weeks ago, I could only get for 3 today . . I’ve read about this happening with this program
anyways . . .
3RM Reverse band incline bench press . . worked up to 295 (got 295 for 5 a couple weeks ago)
6x Incline bench DB rows . . last 2 sets were with 100s
6x rotating med ball slams
6 total sets
Volume - 2 sets
8x Reverse band incline press w/245
6x Incline bench DB rows w/100s
6x rotating med ball slams
8x3 EMOM Banded OHP w/95 + red rogue bands
3x wide neutral grip pull-ups
what do you think fellas, should I scrap it and start a different program that doesn’t have max effort work every session?
should I scrap it and start a different program that doesn’t have max effort work every session?
Aren’t you already planning on doing this? how much longer do you have left w/ darkhorse
I’m 6 weeks in of a 9 week program . . really like to keep going but don’t want to drive my CNS into oblivion . . 36 y/o with two kids in sports, FT job and horses here to tend to daily . . maybe a 6 week Meadows program then back to conjugate? I’ll sleep on it and see how I feel tomorrow . . just pretty upset with this session today