I cant really say too much at the moment, as I havenāt finished a full cycle on it yet/havent tested any maxes. However, I do really like this style of training, more so than 5/3/1 at the moment. I also believe that I am getting stronger, despite losing some weight at the same time. My conditioning has definitely improved a lot in this short time frame, from both the weight loss and the EMOM sets. Gonna do 3 more weeks of 3RM and then move on to another 6 Weeks of 1RM on ME Days. When Im doing my 1RM variations I can give you a better answer on how well its working. Overall, Its all looking positive thus far.
One thing I forgot to mention, on my 1RM cycle Im gonna be running the ME days Monday and Wednesday instead of Monday/Tuesday like Im doing now. I always feel like I have been hit by a truck on Wednesdays. Im able to recover by the end of my DE Days, but I Think taking a day inbetween the ME Days is the best way to go.
True, Darkhorse is a whole nother beast. Both Brians conjugate and Darkhorse program are good in the sense that since the percentages are based on whatever your max is for that day, you can run them a little longer without a deload since the volume work would naturally be cut down if you are having some bad days, allowing for more recovery while running the program while still putting in your best effort.
This, is what I think is good autoregulation. You donāt have to do 5 reps with some weight you canāt do. On the other hand if itās a good day it could be a bit more than you thought.
Nice lifts there Camko 185 x 3 pin press is awesome.
Easily had 2 more reps in the tank for the 405lb squat, but the gym was hot as hell and I felt like I was gonna pass out so I opted not to go up in weight. Still happy with the 405, never even did that for 3 before.
KB Swings across the board, just because I love KB Swings
Last workout for the week, leaving for Florida tomorrow and coming back Monday morning.
Had an alright training day, definitely could have done more, but Im still physically and mentally drained from the vacation. But thats what happens when you spend 4 days drinking from 10am-1/3am.
Needed Monday as a recovery day, was feeling antsy today, felt good to put some weight up. May not have been the best work, but it was hard work.
Incline as a variation today, when I start my hypertrophy training after this 12 week cycle I will be doing incline benching one day a week and close grip flat another day, all to help improve my overhead press. Gonna stay away from the traditional flat bench for a while
Assistance work for weakpoints and pump. Dips were AMRAP trying to get my BW Dip rep count up.
Going away again this upcoming long weekend, so Im gonna be packing all my training days in a row Tue-Fri. Should be a good time.
1a. Pause Front Squats 3x6(225lbs)
1b. Good Mornings 3x8(225lbs)
1c. Leg Press 3x15(480lbs)
Notes
All deadlifts were done on a Stiff Bar, beltless and strapless until 500lbs.
Was happy with how the main lift turned out today, my previous 3rm was 560lbs for 3 on a deadlift bar. So the fact that I was able to get 520lbs with a deficit and stiff bar are signs of improvement in my opinion.
Even better was that form did not break down on the last set.
Just a 3 count pause, beltless, for the front squats.
Hell yeah! I was shooting for 8 and 10 with the front squat and GM, but the main set drained me more than I thought. So i decided to keep the same weight and just get the rep work done on the leg press
1a. JM Press 3x10(95lbs)
1b. Incline DB 3x10(70lbs)
1c. Facepulls 3x12(52.5lbs)
Notes
First time ever doing split jerks, wish I got video so someone could critique my form but they all felt solid.
Have heard from a alot of people that learning how to properly split jerk is the way to go for overhead pressing, so im gonna do this variation every three weeks to get some practice with it
225lbs for 3 is an overhead PR, so safe to say I am happy with the split jerk. Last rep was a serious grinder, but I was able to lock it out. All the tricep/lockout work is paying off.
Did several different grips for the pullups, cause I felt like it.
Thank you @losthog for reminding me that JM presses were a thing, gonna be incorporating theses more often to get some serious pressing gains.
