Okay, ya’ll just makin stuff up now. 
I did look all that up. Way to complicated for me.
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LOL!!! I bought the program and he breaks it out to make it really easy. I watched the video and was like uhhhhh…wut?
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Section 1:
6 rounds
5 deadlift rows 155/185/225/225/225/225
1 bench press 185/205/225/255/275/305
:30 plank
You ever do something you know is stupid but you do it anyway? I’m an expert at that. So Wednesday I was at my kids last wrestling match sitting next to an elderly man on the top bleacher against the wall. Another parent came up to sit by the elderly man, for what ever reason the old guy decided it was a good idea to stand on the top bleacher, of course he fell, instinctually I caught him with my right arm. There was a loud crunching sound in my shoulder, it’s been hurting the last 2 days and of course the last day of EDC was get a new bench max.
I got 305 pretty easy, my form broke down on the lockout.
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no good deed…
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Saving elderly people beats bench anyday. Sorry you got hurt but it would have been way worse for him.
Good job!
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I’d do it again just can’t imagine what he was thinking standing up there like that. Truth be told my all time bench max is 315 so I’m not far off. This next wave I’m sure I’ll get that and hopefully surpass that number.
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You got this! We are rooting for ya.
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Day 1 of Darkhorse training.
Strength- 30 min to find a 3RM on rack pulls
3 rack pulls
245/335/385/425/475
4 broad jumps
:45 second plank
Volume: 3 sets- 80% of todays 3RM
Set 1- as many reps as possible of 385x6
wide grip pulls AMAP 5
:45 second plank
Set 2- 385x5
wide grip PU- 4
:45 second plank
Set 3- 385x10
wide grip PU- 4
:45 second plank
Dynamic effort
10 Min EMOM
3 squats 50% of 1 RM including bands
145+Green bands
3 prisoner squats
So I’m not sure if I did the volume section correctly, I was leaving reps in the tank for the next set then let it go on the last.
Also set the bands up wrong on the EMOM, got cute thinking I could get more tension, didn’t work out as planned.
Over all I enjoyed day one.
EDIT I did misread the volume portion, only the first set is as many as possible the next 2 sets for this section were 8 reps.
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Strength:
Pin press from eye brow level for all sets
30 min to get 1RM
95/115/135/155/165
3 pull ups
8 overhead side to side bends
8 med ball slams
Volume
3 sets
set 1 pin press 80% of 1RM from above
6 reps
3 pull ups
8 overhead side to side bends
8 med ball slams
Set 2
5 reps
3 pull ups
8 overhead side to side bends
8 med ball slams
Set 3
5 reps
3 pull ups
8 overhead side to side bends
8 med ball slams
Dynamic effort 10M EMOM
Bench 50% of 1RM including chains
135+40lbs of chains cause I’m dumb and can’t add, should have been 20lbs of chains
7 dragon flies
Woke up slow and annoyed, 3 teenage boys being teenage boys are on my nerves.
Also I realize now why Brian recommends doing these EOD instead of MT ThF, it’s the pullups a shitton of pullups.
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Ok I’m almost giddy! Decided to find another chiropractor to look at all my issues. Neighbor recommended a guy locally to try. Went in today, guy was amazing, he did a series of tests on me then started cracking. Found that both my hips were out of whack along with multiple other issues. I walked out of there feeling 10 years younger, hip doesn’t even act like there is anything wrong. Hopefully I found my answer.
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outstanding to read. good deal.
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Hopefully, I’d like to get back to traditional BB squats and not fearing deadlift lockouts.
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Saturday
Strength 30 min to find 3 RM floor press
185/205/215/225/245
16 deadbugs
3 BB rows with the same weight
Volume:
set 1 as many floor presses as possible with 80% of 3 RM floor press
floor press 190x10
16 deadbugs
10 BB rows with 190
12 burpees
Set 2
Floor press 190X8
16 deadbugs
10 BB rows with 190
12 burpees
Set 3
Floor press 190X8
16 deadbugs
10 BB rows with 190
12 burpees
Dynamic effort 10 min emom
3 reps Seated OHP 75lbs with red bands
3 pull ups
Not sure I’ve ever done floor press before, next time this comes up I’ll go higher, took a bit to figure out what I was doing.
Also never tried banded OHP before, it was interesting to say the least.
Today at lunch I’ll hit the deadlifts, over slept this morning.
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Strength
30 min to find a 5 RM paused deadlift, lift 2" pause finish the pull.
265/325/355/405
8 heavy KB swings 70lb
8 hanging leg raises
3 sets 80% of 5rm 325lbs
10 reps 325 pause rep DL (above)
8 heavy KB
8 handing leg raises
Yet another lift I’ve not done before, that pause makes these a lot harder.
All the pulls went well the hip played very nicely.
Chiro update, went again last friday for another adjustment, good lawd I was sore all weekend however I think this has been better than all the PT, shots and everything else. While again sore, I’m feeling so much better over all. 2 more appointments this week, he wants me to come a few times a week until things loosen up then maintenance.
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Strength: 30m to find a 3RM on Zercher press
95/105/115/125/135
3 chin ups
8 per side landmine twists
Volume:
Set 1-3
As many Z presses as possible 80% of todays 3RM
125x10
125X8
125X8
3 chin ups
8 per side landmine twists
Dynamic effort
10min EMOM 55% of 1RM
3 reps bench press 125+40lbs of chains
7 leg raises
Zercher press sucks. Honestly since doing this NeverSate training I’ve been doing them more so I have gotten better at them.
I do love working with chains those, they’re super fun. Maybe it’s just the sound they make, it’s cool lol.
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Not sure if I asked before bvut are you doing the zerchers from the floor or a rack? From the floor use to be my favorite for training the caber throw.
I’m doing Zercher press not squat, when I did do them awhile ago it was from the rack.
Might have to try them from the floor if they come back around on the cycle.
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My bad. I’ve never heard of the zercher press before just read them as squats automatically. I found a picture of someone sitting on the ground and pressing. Is that them?
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Usually it’s called a Z-press and attributed to World’s Strongest Man winner Zydrunas Zsavickas, although he says he didn’t invent them or even do them.
It’s a great shoulder movement though. Very challenging.
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Yup, i met him in 2019, he said exactly that. He said preferred the smith machine overhead press, he felt it was a better muscle builder and it carried over to his log press best.
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