ME:1rm snatch grip deadlifts ( 1 finger outside rings)
Giant: Kbsx5// HKRx5
45x10
135x5
185x5
225x3
275x3
315x1
365x1 (straps on here)
405x1 (too easy )
425x1 ( should have done more boo. But a 20lb all time deadlift PR. I figure 455 is going down in a few weeks)
V: 345x5x3
DE: squats. 175 bar weight +green bands
X3 EMOM 10 min
Acc: (did some spinal deload stuff.)
Banded homemade reverse hypers on a table
3 sets of 10-20
Back extensions
3 sets of 15
1 set of banded leg press 30 reps with 1 plate per side and orange band
All done. Happy with the all time PR for deads! I’m thinking 455 is going down maybe more. Who woulda thunk it. Can I get 455 with double overhand is the question…
Thinking deficit deads the next cycle.
I love that snatch grip deadlift PR!! 425 snatch grip is no joke!!!
As for variations, like Maier said, I think you just gotta evaluate where your weak points were at before you started DH. Go look back at a few near-max attempts and judge harshly to pick out where you think you need the most work.
I think paused Spoto press would work wonders for you. I haven’t been pausing mine, which means it probably won’t help my strength off the chest. I’ll be doing paused spoto press this time around for my second wave. I’ve heard (never experienced it myself) that doing wide grip bench can irritate shoulders pretty quickly depending on the person, but it would definitely make your chest stronger if you’re smart about it. An extensive shoulder, chest, and upper back warmup before wide grip bench should keep you safe for 3 weeks if you are determined on doing it.
Yeah this program has taken the heat off my shoulder for sure. It almost feels 100%. Still some deep buried tightness but movement is full range without and punches or pain…not really wanting to aggravate it if I don’t have to…
That is a strong fuckin snatch grip DL my friend. If you were more comfortable with sumo DL’s you would be cutting the ROM by a fuckin ridiculous amount if you went back and forth haha
ME: 3rm ft squat
Giant: step ups/ / planks
45x10
SS
95x5
135x3
185x3
225x3 (enough for today)
V: 185x5x3
DE: DL 235 bar weight+ orange shorty (+110)
X3 emom 10 min
Done
Didn’t sleep at all two days ago and only 8 last night. The recovery related to sleep is a real thing. I was run into the dirt and called it a day after the DE work. @MarkKO I don’t know how you do it man on so little sleep.
C ya. Time for a nap to catch up some before tomorrow’s bench work
ME: Swiss bar inside grip incline (3rd from outside)
Giant: BB rowx5/ / Paloff pressx10
35x 15 (bar)
SS
55x10
85x10
105x5
125x5 (plate)
145x3
175x1
195x1 (easy pr)
215x1 (pr good solid rep. Room spun when done)
225x0 ( went night night half way up glad I had a spotter. I don’t remember getting it to the rack. I asked him was it safe to quit pushing and was it racked)
V: 170x9, 170x5, 170x5 (had more here)
DE: OHP bar 90+ green bands +60-70?
X3 emom 10 min
Acc:
Lat pull downs
80x10
90x10
100x15
100x15
Face pulls:
90x15
100x15
110x15
Chest supported barbell rows on incline:
95x10
135x10
135x10
JM press pyramids:
45x10
65x10
85x10
105x10
125x10
145x8
Drop set down
125x13
105x5
85x3
Done. Could not finish tris quit feeling it and it turned into a close press.
Had the weirdest experience today on the main movement. While I was pressing 225 I got it out brought it to the chest nice and tight and pushing it up about half way and everything went dark like I was pushing, but not in my own body. My spotter grabbed it and I pushed it back to the rack but was disoriented and didn’t know if it was racked or not. I asked is it safe? He said yeah your good. The whole experience was awesome, but scary. Glad I had a spotter.
We hit the rest of the workout hard! And had a great day. I’ve dropped 8-10lbs the last three days. I’m just never hungry. Which is odd I’m always hungry. I’ll let my body tell me when to eat for around a week the. I will force feed it to stop the weight loss if needed.
Have a great one.
Exercises for the last wave of Darkhorse are speculated
DL: Deficit Deads
OHP: pin press
Squat: SSB reg squat
Bench: Swiss bar flat bench (not sure on handles yet)
