Hello T-Nation
Felt like starting a log over here - hope to learn a few things. Been seriously trying to get strongfor a bit 2-3 years (last year has been the most focused I have ever been on it) - I am not very strong at all but hey, I’m havin fun. Started moving weights when I was 15 and could barely bench the bar I will be 28 this year and can still barely bench the bar.
Ive run a number of programs - 5/3/1, 3/5/1, 1020L, Starting Strength, even tried doing some RTS. I recently did some guided coaching but that came to a close for a few reasons. Anywho so I just started running Brians Darkhorse program and thought I would share where I am at.
I havent OHP in quite some time so I kinda guessed my 1rm to be around 120lbs but we will see.
Numbers:
Squat 315
Bench 210
Deadlift 410
OHP 120
Last two sessions:
Squat day:
ME Pause Squats:
135 x3 - Pause Squat
– 10 1-arm dumbbell swings (5 each arm)
– 15 Sit ups
– Skip rope 30 seconds
– 60 seconds rest
185 x3 Pause squat
– 10 1-arm dumbbell swings (5 each arm)
– 15 Sit ups
– Skip rope 30 seconds
– 60 seconds rest
225 x2 Pause Squat
– 10 1-arm dumbbell swings (5 each arm)
– 15 Sit ups
– Skip rope 30 seconds
– 60 seconds rest
265 x3 Pause Squat
– 10 1-arm dumbbell swings (5 each arm)
– 15 Sit ups
– Skip rope 30 seconds
– 60 seconds rest
Volume Pause Squat
210lbs x8
– 10 1-arm dumbbell swings (5 each arm)
– 15 Sit ups
– 60 seconds rest
(Dropped the skip rope, I was dying)
210lbs 3, (90 second rest) 3, (90 second rest), 2
– 10 1-arm dumbbell swings (5 each arm)
– 15 Sit ups
– 90 seconds rest
210lbs 2,(90 second rest)2,(90 second rest)2,(90 second rest)2
– 10 1-arm dumbbell swings (5 each arm)
– 15 Sit ups
– 90 seconds rest
Deadlifts
3 pulls EMOM for 10 minutes at 205
No assistance - To be honest, I didnt even remember to do assistance until right this second ha! I was gassed anyway my quads are on fire right now.
10 minutes skippin’ rope for some cardio work (not continuous 10 minutes but working towards it, I’m a little clumsy but I always enjoyed the rope for cardio)
Bench day
Warm up:
EMOM for 6mins
5 facepulls
5 pushups
5 inverted rows
(failed inverted rows after 6 “round”, work towards 10 minutes and then add reps)
ME Spoto Bench
barx5
– 5 Barbell rows (mini barbell) @ 119.5lbs
– 12 Side bends per side with 50lbs dumbbell
– 1 min rest then go setup again
135x3
– 5 Barbell rows (mini barbell) @ 119.5lbs
– 12 Side bends per side with 50lbs dumbbell
– 1 min rest then go setup again
185x2
– 5 Barbell rows (mini barbell) @ 119.5lbs
– 12 Side bends per side with 50lbs dumbbell
– 1 min rest then go setup again
205x1
– 5 Barbell rows (mini barbell) @ 119.5lbs
– 12 Side bends per side with 50lbs dumbbell
– 1 min rest then go setup again
225x0
– 5 Barbell rows (mini barbell) @ 119.5lbs
– 12 Side bends per side with 50lbs dumbbell
– 1 min rest then go setup again
Volume Spoto Bench
165lbs x 8
– 5 Barbell rows (mini barbell) @ 119.5lbs
– 12 Side bends per side with 50lbs dumbbell
– 1 min rest then go setup again
165 x 5
– 5 Barbell rows (mini barbell) @ 119.5lbs
– 12 Side bends per side with 50lbs dumbbell
– 1 min rest then go setup again
165 x 4+1 (20 second rest pause)
– 5 Barbell rows (mini barbell) @ 119.5lbs
– 12 Side bends per side with 50lbs dumbbell
– 1 min rest then go setup again
OHP
60lbs @ 3reps EMOM for 10mins
Assistance:
3x12 Hammer bench (40lbs) //super setup// 3x8 rear laterals @15lbs dumbbells
10 mins skip rope.
