I picked them based on weakness. Then shifted them to interesting lifts. Like the rev grip bench. I’ve done them a few times when doing jim staponni work and was never good at them. It is supposed to teach elbow tuck and take pressure off the shoulders. That is a win win. Having never done any form of variation work as a main set for me it is a stab and play around type thing finding what works and doesn’t at this point.
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5/12/18- greatful Dead lift day
Warmup:
Dislocates, pull aparts, bi/tri, face pulls,
Prowler, lunges, mt climbers, jumprope
DL: kbs x5 (45lb)/ / hkr
135x10
155x5 start SS
195x5
235x5
315x5
335x5
355x5
Pause off floor
335x3 (reduced volume)
315x2x4
Ft squat: box step upsx5/ / standing ab crunchx10
115x8
135x8
155x6
BB hip thrust: w broad jumps x5
175x15x3
Seated goodmornings:
55x20 (I was trashed light icing work)
55x20
55x20
Planks 1:00 x3.
72 minutes.
I went into this workout tired and not sure I would be able to hit my DL numbers. I’m tired and really ready to deload. I’ll cut back on the accessory work loads and keep the main lifts strong. Deload is in 1.5 weeks. I’ll push through and make it but damn I’m thrashed.
Trying to eat post workout. It’s like another set of reps. I just want a nap…
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Bear in mind one main purpose of ME lifts is just learning to strain. Also bear in mind that there are builder lifts (which strengthen your weaknesses) and tester lifts (which let find out if the builders have done their work).
There’s also the part that so many people miss about conjugate, which is while ME is the quarterback and gets all the glory, the DE and RM are the elements that really drive progress.
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DE = dynamic effort, but what is RM?
Repetition Method @lava2007
DE is also technique work, and then the Repetition Method builds your weak points. They’re key to getting stronger and staying injury free. Yet ME work gets the focus because it’s the cool sounding one and looks good on social media. No-one gets like for reverse hypers, dumbbell rows and push-ups, or for lots and lots of sets of light weights.
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Does RM = volume sets? Only reason I ask is because I’m not very familiar with conjugate method programming
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Not really. It’s the assistance work, aka bodybuilding. Reverse hypers, back raises, lat pulldowns, pull-ups, JM presses, Tate presses, skull crushers, barbell rows, dumbbell rows, lunges, leg press, etc.
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good work
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For alpha’s dark horse it works like
ME: max effort on variation either 3,1, or 5
rep max for the day
V: using the same variation 3 sets,
1 amrap, 2 set of fixed reps
DE: dynamic work competition lift work
based off percentage this is the band
or chain form work
AE: assistance exercises, the basic stuff
fill in the gaps
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So ME + V are targeting the weak point in your main lift, DE is for technique, and AE is to fill in the gaps. Gotcha
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I will start running this darkhorse variation in about 2 weeks.
June 4 will be my first workout on that style of program.
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Hey Hog
We’re about to start it at the same time.
IF I start it, now I also have put eye on the Juggernaut system 
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Mort & Hog, I have just started Alpha’s linear progression program. I’m not running the exact rep schemes, but I am running it pretty close to how he laid it out in his video
Good luck. May we all experience copious gains
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Your program looks like so much painful fun 
stop tempting the volume junkie in cycle 1 of 5/3/1 you dick
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Yeah I noticed it, looks very solid.
Let’s see if this alpha guy really knows what he talks about.
I was looking at the linear too.
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5/14/18— Don’t bench at me about it
Warm-up:
Usual plus battle ropes, push-up, burpees, arm circles.
Bench: SS pull-ups/ / lawn mower w band
45x15
95x5 (pull upsx 5 we’re not happeningx3)
115x5 (x4)
135x5 (x2)
175x5 (x failed wtf)
185x5
195x5 ( bench form was awesome)
Paused:
185x5
175x3x4
Incline: dropped all the SS giant set work
115x8
135x8
145x6
Wide grip lats: (just finish…)
90x20x3 (back was tired )
Seated cable rows:
100x20x3
Was not feeling it at this point decided to do some band push downs for tri and band hammer curls for bi and call it a day
3 sets each. Many many many
Not sure what is going on today other than there was just no strength available. The bench form was crisp and elbow tuck was working well with super tight upper and nice arch. Leg drive could have been better. I did work my landing zone down a bit due to my longer arm length and I found a sweet spot below the nipples above the belly. About 1” lower on the torso. Pushing more up than back seemed to help also… that is a win for today
On the giant sets…
The lack of strength showed up early and pull ups were not happening I got 3 reps but 5s were not happening. I couldn’t force my will on the exercises so I scrapped the giant sets today…not pleased but it is only one day.
So I’m thinking it is time to deload my body is wrecked. I’ll finish the squat day this week. I’ll deload then darkhorse begins.
Cheers guys and gals. Don’t be a bench like I was today. I feel like a weakling…
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I’m glad you nailed this down. I’m the same way, I lower the bar to the bottom of my pecs. I’ve found that it makes it much easier to keep upper back and lats tight. The cue “row the bar to your chest” is difficult when you’re landing within an inch of the nipples in either direction.
I also remember seeing a video (it was probably JTS) that described the most ideal bar path based on where you can get the best muscle activation at different portions of the lift, and it was more of a half-parabola shape than a straight line. Touch between pecs and stomach, and finish above the throat or chin.
Good call dude. Listen to your body, give it what it wants… and then crush some dark horse!!!
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I usually touch around my boob crease.
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I hate it when the bar gets stuck in my underboob #bustygirlproblems
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You Weakling Hog, go back and finish that workout.
Nah sounds like a good call.
Those giant sets are to be treated carefully.
Btw Alpha talks about doing BB row or DB row on bench day and pull up / pull down on OHP day, antagonist muscles, shit like that.
Looking forward to the Darkhorse experiment.
I have absolutely zero legdrive Pure will and power.
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