Finally, today felt like my last normal day back. The readjustment after quarantine with moving and travel and gyms and a new job and all that took longer than I’d have thought. Here we are, though.
Warm-up: 5 minutes incline treadmill and band over and backs
Rack Pulls
45/3
135/3
225/3
315/3
405/5 + 2 + 1
These were high - right in the middle of my knee. For as bad as my leg has been feeling, though, that was probably about right.
Wrist straps, but still no belt until I do something that needs it.
Ok, I started dark horse today. @loganator told me to do it before, and I punked out. I will not punk out this time, even if I’m deadlifting 95# for my top sets by the end. Feel free to call me out. For every post I complain, I have to let my wife pick a movie and watch with her without playing on my phone.
In 3 weeks I’ll be back at my regular gym, which has everything (tires, hammers, home, sleds, kegs, farmer’s walk, etc). I’m very, very open to anyone’s conditioning suggestions for that first 15 minutes then. Right now I have a limited commercial set-up.
Conditioning
First I did with my kids:
3 rounds:
1 burpee
2 push-ups
3 squats
4 shotguns
5 jumping jacks
50m run down and back
Then I did 16 minutes of one of those spin bikes with the video program telling you what to do.
Main & Volume:
8 x 50# KB Swings
Paused Deadlift (2-count pause at mid-shin)
135/3
225/3
315/3
365/3
285/8 x 3
10 Leg Raises
Dynamic:
Squat
45/3
135/2
185/2 x 10 EMOM
I don’t remember who suggested the T-Rex grip (sorry), but it was absolutely game-changing. Getting my upper back right finally “clicked,” and the bar stayed over mid-foot. These felt incredible.
Assistance:
30 seconds rest between everything
Back Extension:
BW/15, 12, 8
Seated Leg Curl:
55/15, 10, 6
Sumo RDL:
135/6, 6, 6
I am super excited to see you on the dark horse wagon, but did you have to show me up on the very first session?!
I mentioned the eagle grip to someone (a Ben Pollock video/article) not sure if it was you, but I use it exclusively, it’s great, not sure if it’s the same grip your using.
Great work and I look forward to reading all about your hard work (suffering).
I don’t think I did at all. I’m not smart enough to convert our weights anyway. You’re already into it! The real test will be in a couple weeks when I feel beat up and want to quit.
I believe it was you! Thank you - incredible difference in the whole movement.
This is a lot of work per session. I’m going to have to be smart recovering between.
You definitely did more work (and more weight! I probably was a bit cautious first week).
I haven’t yet done any accessories, honestly I’m so fried by end of the 2 rounds of giant sets that the accessories being optional means I haven’t done any! Maybe in the second wave.
Glad the grip helped. Recovery is huge I amazed by how much I’m having to eat just to not lose weight, only ever experienced that when I was in a physical job and lifting, but I’m completely sedentary (which is probably a good thing for this particular program).
Again excited to have someone else on the boards doing it as well, you have to see it through to the end!
Weight probably isn’t a huge concern either way, although I’d always be happy to be a bit leaner. Mostly I want to suffer a little (check) and get in better shape