woke at 81,9 kg - 180,6 lb
2700 calories yesterday
Todays training
The Danish Vikings Darkhorse
W8D2 Squat variation 3RM MUST SURVIVE
Warmup: Jump rope, yoga stuff, stretches.
Dynamic warmup: 8 minutes fluff, band work, hip circles, lazy lifter
Complex:
- 8+8 x bar: DL, row, Hang clean, fr Squat, press, squat, GM, push press
Main giant set:
- jump 8 x 3
-
High barsquat 3 x 60, 70, 80, 90(B) 100(B)rep PR
Volume - 80 kg x 8, 8, 8 all loose belt (no amrap or you could say all amrap)
- hanging leg raise 2 x 9 ā 7 x 8
- Mountain climbers 8 x 16
Speed DL EMOM
- 10 x 3 @ 110 kg 2 x doh rest mixed grip.
No assistance today. Absolutely not.
Done in 50 minutes, and Iām done.
The Darkhorse is getting to me, Iām absolutely trashed today, no will or desire to go to the rack today.
Warmup was just moving a bit around.
Squats felt sort of okay, but I was thinking to myself all the time, quit man. No more.
Somehow I got through.
DL I donāt really remember any of them, look at the clock, remember which hand to go underhand, brace, pull.
Going in feeling a 4 coming out at 2. Sorry for my crying here, but today was just a bad bad day. The strength was there, but the rest of the body not so much.
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This thing is a beast to finish
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Nice work on yet another PR.
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@losthog It really is a beast the first couple of cycles were hard but entertaining, but now itās plain hard work. I love it.
@simo74 yeah a PR but itās really just a CNS kind of thing, but thinking of the kind of shitty day I had Iāll take it with pride.
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Good workout, Mort. I think these are the ones that earn progress.
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Putting the work in even on shitty days pays off in results down the road, so keep up the good work! How much longer before you finish this run of Darkhorse, so you can take a little deload?
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Yeah I think so too. Just saw Brians video on working through injuries and just get the work done.
I said to myself, āYou have do the main work man, without quittingā And did it.
I have 1Ā½ week to go 6 workouts, then a week of deload.
He says test over 2 weeks on lower and one upper body lift a week. I think when it comes to my puny weights I might be able to do in one week.
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Yeah, I canāt give any advice on testing. I havenāt tested my bench 1RM since 2013, and last time I tested press, squat and deadlift was around this time last year, and I think I did all 3 on the same day, like a Crossfit total. I guess doing crossfit all those years ago unconsciously stuck with me.
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woke at 81,8 kg - 180,3 lb
yesterday 2800 calories if counted correctly.
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Todays training
The Danish Vikings Darkhorse
W8D3: Bench variation 5RM āBench Revengeā
Warmup: Jump rope, stretches, yoga stuff.
Dynamic warmup: 5 rounds starting every second minute
- Bear crawl 20 sec
- pushups x 3
- med ball slam x 3
- kneeling buttom up KB press each arm x 6
- BPA x 12
Complex:
- BB x 8: DL, row, hang clean, front squat, strict press, back squat, GM, push press
Main Giant set:
- BB row: 10 x 40, 50, 60, 5 x 70, 75, 3 x 10 @ 47,5 kg
-
CG Bench press 5 x 65, 3 x 72.5, 1 x 80, 87.5, 95(fail), 90 kg
Volume - 72,5 kg x 7, 5, 5
- Standing band oblique crunch 8 x 10 each side.
- rope skipping 8 x 30 seconds
OHP emom
- 10 x 3 @ 42,5 kg
Assistance Giant set:
- Ring dips 3 x 6 BW
- Pushups 3 x 10 BW
- EZ bar curl 3 x 14 @ 27,5 kg
Done in an hour
CGBP is really awkward for me. Did 87,5 x 1 felt really good thought Iād have 95 kg, but no got it two inches of the chest.
Roll of shame and rearrange the weights got a quite good 90 kg up.
The volume sets are quite good though.
OHP was awesome today strong and fast.
Assistance, just because I wouldnāt let the DH beat me.
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Closing in on the two plate bench!
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If heās hitting 90 kg on a close grip bench, you know he has a two plate bench in him already.
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Woke at 82 kg - 180,8 lb
about 2800 - 3000 calories yesterday.
Yeah I do trust that I have a 2 plate bench after this DH.
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@Frank_C just read a thread in CTās forum about SGSS where you seemed to be the go to guy.
I think SGSS is going after DH.
To clarify lowerbody:
Squat 3 sets of 8 72%
DL 3 sets of 8 72%
Squat variation 3 set of 8 72%?
DL variation 3 sets of 8 72%
Some carry
Next lower body same weight 5 sets
upper body
bench 3 sets of 8 72%
OHP same
BB row same
pull ups sort of same 
dont think I can crank out sets of 8+weight
isolation exercise Curl or whatever 3-4 sets to failure.
increase weight every week after 3 weeks increase weight reduce reps to 5.
I would love to superset Bench with BB row and OHP with Pull up, would that be within the program?
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This is all correct. For lower body I did walking lunges for some unilateral work since I was coming off of surgery. I only did that for 6 weeks so when it got down to sets of 3 and the pyramid (5/4/3/2/1) I didnāt have to mess with heavy weights and cheating with the back leg. I switched to reverse lunges on the smith machine so I could put a heavy load on one leg without having to worry about falling over.
I also did RDLās for my deadlift variation for the first six weeks and then switched to power cleans but I did my own load and rep scheme. I didnāt want to do more than three reps per set.
For upper body I did the pull ups and struggled to get 5 x 8 with body weight during the first phase. When it switched to 5 reps I had much better luck and was able to add load.
My isolation exercise was reverse flyās. This time around Iām doing hang SGHP for 3 sets on one day and arms on the other day.
I recommend doing some trial and error to find your weights for week 1. If itās too heavy at the start then youāll get buried in the following weeks. If youāre adding 10 lbs per week then youāll be doing 120 lbs more in the end than when you started. Thatās a big progression so donāt be afraid to start a little too light.
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Thanks Big J
It was like I thought but had to be sure.
How about supersetting bench - row / OHP - pull ups ?
I was thinking about doing one or two weeks playing with 12 and 10 reps, before entering the program for real.
Unilateral sounds good to me, maybe Bulgarians. was thinking about zerchers or front squat and rdl.
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I pair the push and pull exercises when I can. I always do that on my Saturday workouts at my work gym because itās faster (I think?) and I donāt have to worry about sharing the equipment. I do OHP/Lat Pull Downs and Pendlay Rows/Cable Flyās with my current setup.
I think Zerchers would be a good one to try but I donāt think my hip would tolerate yet.
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Iāve tried Zerchers a couple of times, they hit my upper back real hard.
But only for fun and trial.
Youāre probably right about it being hard on your hips.
On another note, I just helped a buddy of mine who sells fitness equipment empty 2 containers of dumbells, barbells, bumperplates, racks and you name it.
The best workout in ages my body wants to die
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Did any of that get dropped off in your gym?
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