Cool post.
I’ve been wondering about the percentages, the short rests, as many reps as possible vs as few sets as possible, etc.
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@MarkKO Alright how about this one.
I’m looking at 4horsemen, 531 and you.
the 531 is only the % that’s left and I might even stray from that.
4 weeks
68% = 4x5 + amrap short rest (prilepin 24 - 30 reps)
72% = 6 x 3 EMOM (Prilepin 12 - 24)
76% = 6 doubles (Prilepin 12 - 24)
80% = 1 single treated as if it was a max attempt Followed by back off amrap 76% amrap 72% amrap 68% (Prilepin 10 - 20)
Each lift has a different percentage throughout the week.
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If you follow it to the T the only days that really is a struggle is the 5 set lower body… And 5 x 8 on upper body as was a bit of a grind too the last day of 8’s that is.
I’ve been doing squat, DL, FSQ, RDL lower body that is 4 very taxing exercises. Some days it was/is pure survival mode.
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I like what you’re thinking.
After that your have plenty of energy for rows and other body building exercises.
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Yes exactly.
I’m planning on doing a variation of the opposite lift (darkhorse inspired) as some kind of back off - 3 sets of 5 - 15
Squat - Sumo DL/SG DL
DL - Front squat/box/high bar
Bench - some sort of press
OHP - CGBP/spoto press/floor press/DB
Doing them as a giant or superset would save some time.
I have until January 1 to figure it out.
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Would you be doing that Without the 4 times per week max effort lifts of the Dark Horse?
Yes the opposite variation is only inspiration, it would be an assistance done for reps and volume I think.
For instance Squat 65% day
Squat 65% 5-5-5-5 then amrap
Backoff would be
Sumo DL 3 sets of 10 maybe super/giant setted with a lunge or core or nothing at all.
Then some other assistance if there is time. I have to try the different workouts on the fly and let them emerge.
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That’s much better. I’d do that.
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Some people/coaches love working the “opposite” lift after the main lift. Or lots of “overlap” in the movements and motions used, for more frequency. Like hit squat/dead Or hams/glutes/lower back every lower body day.
Other conjugate guys don’t like to do the “opposite lift” work because they see it as overkill. But they still try to use assistance work for all the “parts.”
Matt Wenning breaks it up like one upper body day is Tricep oriented +lats and the other is shoulders + upper back. One lower day is Squat + hamstring heavy, the other is more deadlift + Glute/lower back focused. This way you work everything once a week and give it time to recover with out pounding the same stuff over and over.
I don’t mean to mess up your plan, but just something to think about if you keep finding yourself beat up and tired out.
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Thanks Flats every input is very appreciated.
Personally I like doing the same movement pattern twice.
I have tried to do the lifts only ones every week, but seem to be out of or lose power that way.
I know doing the main lifts twice might be a bad idea, but doing a variation might just be the right thing.
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It’s hard to break away from the Darkhorse once you’ve done it. I’m struggling right now to commit to a new program. And as I floated the last few workouts I reverted back to working up to a top set of 3 and back off sets ie darkhorse style.
It taught me a bunch. I want to run it again. And will. I think next for me is death bench and ortz deads from liftvault.
I just want to run something with some progressive weights working through volume.
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This sounds familiar. Have people around here been running something like this recently…? 
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No, doesn’t ring a bell, sorry
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Yer not sure who was doing that !!
Progressive weights nope … not around here 
Woke at 86,8 kg - 191,4 lbs
Not tracking food lately. Going by feel.
Todays training
The Danish Viking: SGSS by coach Thib
W10D1 3 x 3 reps upper body Intensification phase
Warmup: airdyne 1 minute, BPA, kneeling bottom up KP press, stretches, yoga flow
.
Bench press
- 3 x 3 @ 87,5 kg
Supersetted with
BB row
- 3 x 3 @ 77,5 kg
OHP
- 3 x 3 @ 47,5 kg
Pull up
- 3 x 3 @ 6,5 kg
.
Assistance superset 1
-
EZ bar curl 3 x 11 @ 32,5 kg
-
lat raise 3 x 8 @ 12,5 kg
.
Assistance superset2
-
Pull down neutral/hammer grip 3 x 8 @ 70 kg
-
AB crunch 3 x 24
.
- Push up: 25 no pause.
.
45 minutes, 10 minutes warmup + ramping weights to the first set of bench
Same workout as last week, this time everything was feeling heavy and moving slowly.
Hoping it’s going to be better by the end of the week.
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Gonna log the last two days of training here.
Woke up yesterday at 86,7 kg - 191,1 lbs
Yesterdays (tuesday) training
The Danish Viking: SGSS by coach Thib
W10D2 3 x 3 reps lower body intensification phase
Warmup: airdyne 1 minute, BPA, BW squats, Yoga flow, lazy lifter
.
Squat
- 3 x 3 @ 102,5 kg belt
Deadlift
- 3 x 3 @ 140 kg one set strap, two sets mixed.
front squat
- 3 x 3 @ 65 kg
RDL
- 3 x 3 @ 95 kg straps
.
Done in 30 minutes about 5 minutes warmup + ramp to working weight of squats
Everything was a bit heavy again, but everything moved.
.
.
Todays training
The Danish Viking: SGSS by coach Thib
W10D3 5 x 3 reps upper body Intensification phase
.
Warmup: Ropeskipping 1 minute, BPA, kneeling bottom up KB press, stretches
Bench press
- 5 x 3 @ 87,5 kg almost paused, some reps were at least.
supper setted with
BB row
- 5 x 3 @ 77,5 kg those were okay
OHP
- 5 x 3 @ 47,5 kg to the heavy side.
Pull up
- 5 x 3 @ 6,5 kg Uh sucked.
.
Assistance superset
-
EZ bar curl 3 x 12 @ 32,5 kg
-
Standing band ab crunch thing 3 x 12 each side.
.
43 minutes + warmup about 5 minutes + warmup sets on BP and row.
Well to be honest this wasn’t the prettiest workout I’ve done.
Been on a conference the last two days, yesterday it was the 3x3 lower body, should have rested today. But tomorrow is another conference and I’ll be driving for about 3 hours each way. So decided if I did it today then I could do the 5x3 lower body Friday.
Saturday we gather around 15 friends for a Christmas lunch so we will be preparing food all Saturday morning and to be honest I think, I’ll have a Christmas ale or two and some homemade snaps to go with it. Usually it’s some good party’s with music and dance later. Gonna be fun.
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It looks like you got all the reps so that’s a good workout!
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Yeah I got them all, but some were a bit of a struggle.
And I know that not all workouts are good, and I kind of knew it going in.
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Bounce back and get em next time. Good stuff.
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