60% off sitewide…right now
Which site was this?
Eliefts and it is up to 60%. Went back and was gonna shop somemore. There are some good deals on there.
Might have to take a peak, thanks for the heads up!
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Lucky bugger having the school year finish now, we are only half way through term 2 
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I’m relieved to know I’m not the only one who feels this way. This happens to me and I can never figure out why lol
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Just putting this teaser video here as we get ready to run darkhorse. I may try to learn the whole video editing thing just for fun with this.
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haha great video Hog
Made me smile 
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Same. I definitely enjoyed watching that!
Looked like the trailer to a Rocky-like film where the main character gets beaten down, trains hard, and becomes a badass.
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Which is a better AC/DC song for a training montage?
Obvious One?
One with great tempo changes for dramatic scene-cuts?
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I think ‘For Those About to Rock’ would be my first AC/DC choice.
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Thunderstruck is my number 1 training song
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Both great songs. It’s a long way was my goto song when I was starting up my business. It kept me focused on the long game of getting better everyday…
Hells Bells is pinnacle AC/DC. Thunderstruck is up there, as is Back in Black
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The jm press will be a new movement I use.
Pre-darkhorse data/ and overview
Max lifts (fairly recent)
DL : 405 conventional dovh no straps
Squat: 315 x2
Bench: 245x1
OHP: 165x1 (a little stale)
BW: 254 pm
BF: 16.85 %. ( 10 ,30 , 12 )
Fat Lbs: 43lbs
LBM: 211
Neck: 17.5
Shoulders: 54.5
Chest: 48
Ribs: 43
Belly: 43
Waist: 42
Hips: 45.5
Rt/Lt
Bicep: 16.25/ 16.25
Forearm: 13.25/ 13.5
Thigh: 25.5/ 25.5
Calf: 16.75/ 16.5
Diet:
I’ll run the vertical diet 3500 calories a day until I get hungry.
Waking: 2 scoops protein powder w milk
Supplements:
Omega fish oils— 6-9 capsules
Vit D — 6000 units
Creating monohydrate: 10mg
Breakfast:
3 whole eggs
1/2 cup Greek yogurt
1-2 Tbls raw honey
Lunch:
8oz ground sirloin
8oz jasmine rice (cooked in chicken broth)
6-8 baby carrots
Afternoon:
8oz ground sirloin
8oz jasmine rice
Dinner:
8 oz ground sirloin
10-12oz jasmine rice
1 med zucchini
1 red bell pepper
2 oz baby spinach
1 med sweet potato
2 Tbls butter
Before bed:
2 scoops casien whey
10oz whole milk
Cinnamon
ZMA
Workout days add:
Pre:
1 tbsp raw honey
Intra:
BCAA 2 scoops
Post:
2 scoops protein powder
1 tbsp raw honey
Program notes:
3-3 week cycles w/ deload in between then a testing week.
Variation lifts will rotate every 3 weeks. Accessory will be dependent on heavy, medium, or light weeks and could vary week to week to dial them in.
DL:
Sumo
Sumo from block
Sumo deficit (or higher block)
OHP:
Fat grip OHP
Z- press
Seated pin press
Squat:
SSB wide to a low box
SSB mid to a box
SSB close to a box
Bench:
Floor press
Close grip
Incline close grip
Accessory work:
Legs:
RDL
Walking barbell lunges
BB glute bridge
Hack squats
Lying leg curls
BB row to belly
SSB goodmornings
Bulgarian split squats
Leg press
Leg extensions.
Quad focus on DL days and posterior on squat days
Upper:
BB row to chest
Jm press
DB press
Pull-ups
Chest dips
Facepulls
Skull crushers
Farmer walks
Lateral raises
Shrugs
Lat pulldowns
Pushups
Back flys
Chest supported rows
Triceps and back will be the focus for accessory work.
Light days will be band accessory work for now. Medium days will be single leg/arm work. Heavy will be just that…
I expect to get crushed with all the new movements we are adding and Doms will be a factor. Off days will be recovery/ mobility work 20-30 min.
M,W,Fr, Sat. Working days… also the workout time is shifted to 6-6:30 am due to my boys new work schedule. Feel free to add input to the process (anyone that read this far).
@Alpha
@mortdk
@lava2007
Let’s get it on…
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5/28/17- Darkhorse begins.
In:6/7
Out:8
(10min) Metcon-
Banded dislocates, pullaparts, bi pump, tri pump, straight arm lat pulldowns, face pulls.
Prowler push (10 yds) +45s: x10
BW Lunges x10
Mt climbers
Jump rope:
ME 3: KBS x5/ sumo dl / HKR x5
45x10, 135x3(SS ), 185x3, 205x3, 225x3, 245x3, 275x3, 315x3, 365x3
V (80%): 295x13, 295x8, 295x8
DE: Squat+ red band x3 EMOM 10 min
135 on the bar
Done in 54 min…
Accessory: (50 reps how ever you get them)
Leg press:
140x20,15,15
Banded seated leg curls: red band with iso hold at body
15,20,15
BB row to belly:
185x 1 too heavy
135x10
135x12
135x12
135x14
Standing band ab crunch: grey
15,15,20
Done 1:15 min.
This is day one of this program. Wow. It is a beast. I was sucking wind on the amrap set of dL and in survival mode on speed work.
The speed work went well my feet were leaving the ground on some of the sets I was pushing so hard.
For accessory work I just checked the time and we had about 10-15 minutes left so we did accessory until our time was up.
This is gonna be fun. My groin is trashed and I felt the sumo more in glutes. The form is sloppy and being the first time I’ve ever worked sumo to be expected.
The in and out numbers are a scale 1-10 on how I feel coming into a workout and during warmups the out is how good I felt the workout was.
1= like death
5= meh
10= first kiss…
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Awesome Hog.
Well done.
And you look like a beast on those pics man
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Thx @mortdk. Word of warning…this program is brutal. I finished it at 8ish and it’s just after 1 (about 5 hrs post workout) and I am still breathing heavy. It feels good.
I went back and watched his video again and I set it up a little wrong.
It runs 3-3week back to back waves then a deload and two testing weeks.
I’ll adjust the programming to reflect it but damn I got 9weeks before a deload!
I look like a beast? My wife thinks so too:joy:
.
I can’t wait to see how this program adds to the stack.
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