Thanks friend 
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Congrats on the bench PR!
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Good job on that benching
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agree
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22-May-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 power clean, 1x5 clean
20 kg 1x10 waiter lunges and 1 difficult turn each side
40 kg 1x5 back squat, 1x12 new pr 1x10 strict press
60 kg 1x5 back squat
80 kg 1x2 back squat
90 kg 1x2 back squat
100 kg 1x2 back squat
110 kg 6x2 back squat + fat guy pull ups
80 kg 3x6 DL + high pull
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Talk about a thread jack huh 
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I get work done on my days off 
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oops, wrong thread, sorry about that
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Damn Hog that’s awesome 
Were did the not so much volume go
I really like your workouts, you can just go on forever.
Are you planning Darkhorse with the same giant sets?
BB row/Bench/BW squat
Or are you planning more like Alpha says with oblique on pressing days and more direct ab work on lower body?
@mortdk Really good question. As I get closer to the darkhorse the more I question why.
Mostly because I’m still making solid gains with 531. I’m really figuring out out to manipulate down sets and accessory depending on how I feel within the 531 system. I think I am just now in a place with 531 to adjust the plan and make it work well for me
Also I’m not sure I’ll get anything out of the dynamic work. That work is for people who lift big weights not my puney little lifts.
My base of strength is not where I need the dynamic work to improve. Will it help me? Probably and I will learn from it. I think I will substitute the bench dynamic for something Simmons did at westside using rep work. 6,8,10s.
I’ll still run the darkhorse. Mostly because it will move me into the unknown but with some carryover from 531. I will learn from this new system like I have along the way. I’m excited to learn some new lifts and strain. We have been testing out the use of bands and I just bought a SSB from elietfts ($50 off and free shipping currently). I saved $100.
Today is my final workout for this cycle of 531 I won’t be pushing it today as hard as I did last week, but you better believe I’m gonna train hard af everyday I go in.
I’m really excited to see school end this week and my training and recovery can take center stage this summer. I’m heading into this summer in a good place mentally, physically, and healthily. Should be a fun ride…
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Looking forward to follow that ride
I’ll be right alongside you.
I’m on my last 531 week, deload next week, so I’ll be a week behind you.
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245lbs BIG WEIGHT BABY YEA!!!
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Funny you should say this. I was driving home this morning and I thought the exact same thing. I was reading through my log and I noticed the consistent gains that 531 was giving me, and now I’m wondering if maybe it’s worth another go before I get into dark horse…
That being said, dark horse seems bulletproof and Alpha wouldn’t put it out if it didn’t work. It seems like a plateau breaker type of program to me, which means I could put it in after a few (5-10 probably) cycles of 531. The best analogy I can think of is thinking of training as a wet towel. 531 is like squeezing the towel, you can get a lot out of it. Dark Horse is like twisting it and wringing it out, so you get absolutely as much as possible out of a strength phase. Or at least that’s how it seems to me
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Don’t forget that the dynamic effort work is more than just lifting for speed! You get some great density training and technique work on those lifts.
A couple of coaches here have put articles out on how to make dynamic effort work more effective for people like us, which essentially is to use higher percentages. So rather than 40-60% bar weight + band tension, use 65-80% bar weight and no bands (if I remember the articles correctly).
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05/23/18— I 
Squats
Warmup:
Band dislocates, pull aparts, bi/tri pump, straight arm pull downs, face pulls with various hand positions and angles
Prowler pushes (+45s), lunges, mountian climbers, jump rope.
(I should have done some planks or bird dogs to activate core more)
Squats: box jumpx5/ / HKRx5
45x5
95x10
SS
135x5
155x5
175x5
225x5
255x3 (squats weren’t on today)
275x5 (these were solid and had pop)
Paused 3 count in hole:
225x3
225x3
225x3 (had pleanty but cut back some due to last weeks session and crunchy feeling in hammys before start of this today)
RDL: KBS (45)x10/ / grey band SAC x10
135x5
195x5
225x5
255x5 (these were easy a good sign)
(DL should be good for more than 405 now heavy BB rows and RDLs are providing a solid core stabilization.)
Lying leg curls:
50x20
50x15 (small pop in rt hammy at rep 8 or 10 shut it down early)
25x20 ( live to lift another day!)
Back extensions:
1/4 plate x20
BW x20
BW x20
The squats felt good and form was spot on today. My hammys were not feeling 100% today so I did cut some of the down sets and reps out. But managed solid work. A slight hammy pop on lying leg curls felt like a single strand gave way and I have a slight burn in it now but it was not a big time worry. Price to pay for getting strong, but it did serve as a warning to cool it some on the posterior chain before this next program starts up.
I’ll hit shoulders light on Friday and some light close grip bench. Get some pull ups done, and rest now.
Last big lift before Monday when I start the darkhorse. I’ll weight, photo, measure and layout the program this weekend some time for pre and post work out comparison. I have a good idea of max lifts for the big 3 and OHP. So I’ll post those too.
@mr.v3lv3t thanks for that. I’m not sure how I’ll do the speed/ dynamic work yet, but I assume I’ll keep it light with bands just to work with them and get a feel for the main movements with them. From the work I have done with bands I see they really work the stabilizer muscles for a main movement. I will not push the weight/ band work like a circamax, but keep the bar/band weights in the lower percentages to work out the form and stabilizers and try to increase bar speed and force production.
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Looking forward to seeing how it goes!
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Have fun with the new program!!! Looking forward to pre/post comparison!
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5/25/18— I did train today…I think.
Totally deload today. I don’t get into the zone, I just sort of do this or that. Seems like a waste of time really.
Here is the workout…
Warmup with bands
Seated DB shoulder press:
25x10
30x10
35x10
35x20
DB back flys:
30x10
35x10
35x10
40x10
4 sets max pull-ups (these sucked today)
3
4
5
4
Lat pulls vhandle
120x10
130x10
150x10
150x10
DB incline press
55x20
55x20
55x20
Lateral raises
15x8
20x8
20x8
Upright cable rows
90x20
120x8
120x15
I think that was it. Meh…
Pull-ups are funny things for me. Some days I go in any they are super easy and I can get 50 a day then days like today I struggle to get 10 total.
Even on days when my mindset is good.
Today my mind didn’t really plug into this I just hit some muscles shoulders chest and some back. I got home and crashed hit a 2-3 hour nap. When the school year ends it’s like all the stress dumps in one day…
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Jealous. Lol I want one
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