That’s a two week supply of stoner cereal you’re showing off there! Cookie crisp is a personal favorite.
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American cereal is so baffling to me – it’s just a bowl of sugar for breakfast!
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Yep, we’re idiots. Cookie Crisps doesn’t even hide it. They’re tiny freaking cookies! It takes special people to convince themselves that that’s actually acceptable for breakfast.
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Personally I try to skip the middle man and have a tray of brownies for breakfast. IIFYM
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I replied to your email from a different account, mate. Did you get it?
Yes thanks.
06/09/18– Bench-o-Rama
In: 4-5 (wasn’t feeling it today)
Out: 7
Warmup metcon:
Band stuff, bear crawl, push-ups, jump rope.
ME: Floor press
Giant: BB Row x5/ / V sit-up x5/ 10 band pull aparts
45x15
45x10 (struggled to warm up today)
SS
95x5
115x5
135x5
185x5
205x5
225x5 (I wanted this bad! Most ever reps of 225 on a pressing movement! Probably could have done 2-3 more reps or 230x5)
V: 180x10, 180x9, 180x7, 180x5
DE: 65 bar weight + green band (95-105)
X3 EMOM for 10 min
Acc:
Run the rack max reps DB incline bench
60,55,50,40,35,30,25,20,15 got close to 200 total reps most were 13-15 reps…
JM Press:
95x6, 95x10, 95x8, 115x8 (son had to get to work had to shut down accessory work)
Single arm lat pulls with d handle on cables
50x20x2
I really need to hit the lats harder moving forward and get some face pulls into the rotation again. I will devote lat work, back flys, and face pulls next 3 week cycle.
Floor press I’ve set new estimated 1rm every week. Next week is singles. To hit a max record I need to hit 260-265 for a single. Most I’ve ever benched is 245. Should be interesting. I’ll shoot for 265 anything above 250 will be a huge bonus…so pleased with this program.
Highlights in the video below
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YES!!!
Congratulations big man!!!
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Never mind the time working out. I forgot to stop the timer a couple of times this last week. The weight lifted is the plus I see
Weight:254
BF check today: 17.14 (12,30,10)
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06/11/18 — The Deadest lift day
In: 6
Out: 6
Warmup: prowler, lunges, birddog, planks, jump rope .
ME: Sumo 1rm
GS: KBs x5/ / HNRx 8/ med slams x10
45x10 (felt like crap)
SS
135x6 (still crap)
185x3 (better)
225x3
275x1
315x1
365x1
405x1 ( doh new max for sumo matched conventional max saw stars and swimmers after this lift)
435x0 ( not moving without a major strain)
415x 0 (nothing left in the tank to try this)
V: 325x5,5,5 these were hard.
DE: squat. 135 barweight + green bands
(Around 185-200 lockout)
Accessory:
SS
BB Glute bridge 135x 10, 15, 20
Back extensions BW 10, 15, 20
Lying leg curls 50. X 10,10,15
Leg press 155 x 10,15,20
Not super happy with today. I wanted more than 405, but I hope that a 405 sumo means my conventional has gone up. I did manage to hold it double over without straps. I used a mix grip for the two larger attempts.
Ok day…
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That’s okay man. Highs and lows, lows and highs. Double overhand with 405 is the mark of a strong fucking man though, so today was actually a good day for you. You have proof that you have exceptional grip strength!!
yea i’ve used those emergen-C packs for the electrolytes too, they definitely seem to do the job!
+100 @ jumping higher. 
Agreed
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Been away a couple of days and you are just setting new prs all over the place.
Well done Hog
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Got a tennis ball and worked my shoulder tonight. It has been tight for so long that it is sore, but I did manage to get some relief in it. Should have done that much sooner. I’m begging my kids for a full deep massage for fathers day
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I think you have a 455 pull in you and it’ll happen soon! Keep working with the heavy-ish weights ((80-87%) and it’ll come. That’s my goal for you after this Dark Horse program. Keep it in mind when it’s time to test so you don’t sell yourself short.
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Thx man. For what ever reason I’m doubting this process after that last workout. I really don’t want to have spent all summer and nothing to show for it other than a learning process.
I do know sumo is not for me. My 405 was a glorified wide stance RDL.
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Yeah, I’ve never cared for sumo style. I typically feel it more in my lower back than anywhere else. May be I never got the proper form dialed in, but I never cared to mess with it that much.
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You follow @MarkKO’s log enough to know that the process is meant to break you down. Some days are going to feel horrible. The whole point of the Dark Horse program is to base each workout off of your body for that day. Just keep doing the work on good and bad days.
You’re a taller guy like me. If you’re pulling 4 plates sumo then I’m confident you’ll be better at conventional.
What’s your next deadlift variation? Don’t you switch every few weeks?
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