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  1. #101
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 9 Week 2 Day 1

    Squat

    Bar x 3 x 5, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3 superset with GM

    110kg x 2, 120kg x 1, 130kg x 1

    Paused squat

    145kg x 3

    EMOM

    GM

    55kg x 10/10/10/10/10

    Swing

    24kg x 10/10/10/10/10

    Single arm swings

    16kg x 10/10/10/side

    Tgu

    12kg x 5/5/5/side

  2. #102
    Seeking Alternatives 0606196t's Avatar
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    Default Cycle 9 Round Up

    Can't be bothered typing the weeks.

    Main bits for the last week:

    Squat 165kg x 3
    Bench 95kg x 3
    Deadlift 180kg x3
    Smith machine z press 40kg x 3 x 8 (tough)

    Learnt a few lessions around fatigue. But felt strong

  3. #103
    Seeking Alternatives 0606196t's Avatar
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    Default Darkhorse Overview

    https://youtu.be/G1SYuO8XWRM

    Just logging this in case anyone googles other ppl's experiences

    My set up is essentially squat, bench, deadlift, and press. But just following the rep max scheme. Opted to do super sets as giant sets would destroy me probably.

  4. #104
    Seeking Alternatives 0606196t's Avatar
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    Default Darkhorse Cyle 1 - squat

    Warm up

    Tgu

    12kg x 5/5/side

    Pause squats

    Bar x 5, 50kg x 5, 70kg x 5, 90kg x 5, 110kg x 5, 120kg x 5, 130kg x 5, 105kg x 10/10/10

    Superset before each set with

    Kb swings

    24kg x5

    Speed deadlifts

    100kg x 3/3/3/3/3/3/3/3/3/3

    I did a 1min plank and my abs instantly cramped. So accessories were bailed! This Friday session drained me!
    Last edited by 0606196t; 09-23-2018 at 04:35 PM.

  5. #105
    M&S Senior Member antoniovilla9's Avatar
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    Default


  6. #106
    Seeking Alternatives 0606196t's Avatar
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    Default Darkhorse Cyle 1 - bench

    Warm up

    Kb halos 12kg

    Supersetted with

    Face pull

    23kg x 5 x 10

    CG bench

    Bar x 5, 40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3

    Chins before each set

    BW x 5

    Speed press

    35kg x 3/3/3/3/3/3/3/3/3/3

    Realised I forgot my volume work

    CG bench

    72.5kg x 10/10/10

    With pull ups before

    BW x 5

    Fat gripz db row

    16kg x 10/side, 20kg x 10/10/10/side

    Close grip cable row

    115lb x 10, 100lb x 10, 90lb x 10, 80lb x 10, 70lb x 10

    Rolling extension

    2x14kg x 10/10/10

    Curls

    14kg x 10/10/10/side
    Last edited by 0606196t; 09-23-2018 at 04:58 PM.

  7. #107
    Seeking Alternatives 0606196t's Avatar
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    Default Darkhorse Cyle 1 - deadlift

    Warm up

    Tgu

    12kg x 5/5/side

    Deficit deadlifts

    Kb swings 24kg x 5 before each set

    60kg x 5, 90kg x 3, 110kg x 3, 130kg x 3, 150kg x 3, 160kg x 3, 127.5kg x 8/8/8

    Sandbagged it slightly, didn't feel i had 170kg in me...

    Speed squat

    90kg x 3/3/3/3/3/3/3/3/3/3

    Roman chair straight leg raise

    Bw x 10/10/10/10/10

  8. #108
    Seeking Alternatives 0606196t's Avatar
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    Default Darkhorse Cyle 1 - press

    Warm

    Kb halo 12kg

    Supersetted

    Facepull

    23kg x 5 x 10

    Chins before each set

    Bw x 5

    Fat grips db press

    12kg x 5/side, 16kg x 3/side, 20kg x 3/side, 24kg x 1/side, 28kg x 1/side, 22kg x 5/5/5/side

    Db row

    2x16kg x 10, 2x20kg x 10/10/10

    Speed bench

    Bar x10, 60kg x 3/3/3/3/3/3/3/3/3/3

    Lat pull

    100lb x 10/10/10

    Close grip cable row

    70lb x 10/10/10

    Oh extension

    16kg x 20, 20kg x 20/10

    Curl machine

    32kg x 10/10/10

  9. #109
    Seeking Alternatives 0606196t's Avatar
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    Default Darkhorse Cyle 1 - squat 2

    Warm up

    Tgu

    12kg x 5/5/side

    Kb swings before each set

    24kg x 5

    Zombie squat

    Bar x 5, 50kg x 5, 70kg x 3, 90kg x 1, 100kg x 1, 110kg x 1, 120kg x 1, 95kg x 5/5/5

    Speed deadlift

    50kg x 3, 90kg x 3, 110kg x 3/3/3/3/3/3/3/3/3/3

    Kb swings

    24kg x 5 x 10

    Roman chair leg raises

    Bw x 5 x 10

    Hoped for better than 120kg...

  10. #110
    Seeking Alternatives 0606196t's Avatar
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    Default Darkhorse Cyle 1 - bench 2

    Warm

    Kb halos 12kg

    With face pulls

    23kg x 5 x 10

    Chins

    Bw x 5 before each set

    Slight incline db bench

    2x16kg x 5, 2x20kg x 5, 2x24kg x 5, 3x28kg x 5, 2x32kg x 5, 2x36kg x 5, 2x40kg x 5, 32kg x 10/10/10

    Speed press

    Bar x 5, 37.5kg x 3/3/3/3/3/3/3/3/3/3

    Fat gripz bb row

    Bar x 5/5 changed grip, 50kg x 5

    Supinated bb row

    50kg x 10/10/10

    Close grip cable

    80lb x 10/10/10

    Tricep extension

    32kg x 30/20

    Curl machine

    32kg x 10/10/10

  11. #111
    Seeking Alternatives 0606196t's Avatar
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    Default Darkhorse Cyle 1 - deadlift 2

    Warm up

    Tgu

    12kg x 5/5/side

    Kb swing before each set

    24kg x 5

    Pause deadlift

    70kg x 5, 90kg x 5, 110kg x 5, 130kg x 5, 105kg x 10/10/10

    Speed squat

    50kg x 5, 80kg x 3, 100kg x 3/3/3/3/3/3/3/3/3/3

    Pauses were perhaps less than legit, but 105kg was tough after 130...gave up on accesories

  12. #112
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    Default Darkhorse Cyle 1 - press 2

    Warm up

    Kb halos 12kg with face pull

    23kg x 5 x 10

    Pull ups before each set

    Bw x 5

    Fat grip press

    Bar x 5, 30kg x 3, 40kg x 3, 45kg x 3, 50kg x 3, 55kg x 3, 45kg x 8/8/8

    Speedish bench

    Bar x 5, 40kg x 3, 65kg x 3/3/3/3/3/3/3/3/3/3

    Converging row

    70lb x 10/10/10/10/10/side

    Db row

    2x20kgx 10, 2x24kg x 10, 2x28kg x 10

    Tricep extension machine

    32kg x 20, 45kg x 10

    Curl machine

    32kg x 10/10/10

    Not bad for 3hrs sleep and in the evening...

  13. #113
    Seeking Alternatives 0606196t's Avatar
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    Default Darkhorse Cyle 1 - squat 3

    Warm up

    Tgu

    12kg x 5/5/side

    Swings before each set

    24kg x 5

    Zercher squat

    Bar x 5, 50kg x 3

    Anderson squat

    60kg x 3, 70kg x 3, 90kg x 3, 110kg x 3, 120kg x 3, 95kg x 8/8/8

    Speed deadlifts

    70kg x 3, 100kg x 3, 120kg x 3/3/3/3/3/3/3/3/3/3

    Was seeing stars as still had fever/cold

    Hanging knee raise

    Bw x 5 x 10

  14. #114
    Seeking Alternatives 0606196t's Avatar
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      938,020

    Default Darkhorse Cyle 1 - bench 3

    Warm up

    Face pull

    23kg x 5 x 10 with kb halos

    Pull ups before each set

    Bw x 5

    Incline bench

    Bar x 5, 50kg x 3, 70kg x 1, 80kg x 1, 90kg x 1, 72.5kg x 5/5/5

    Speed press

    42.5kg x 3/3/3/3/3/3/3/3/3/3

    Db row

    2x16kg x 10, 2x20kg x 10, 2x24kg x 10, 2x28kg x 10

    Barbell row

    40kg x 20/20/20

    Tricep machine

    45kg x 10, 32kg x 30

    Bicep curl machine

    27kg x 10/10/10

  15. #115
    Seeking Alternatives 0606196t's Avatar
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    Default Darkhorse Cyle 1 - deadlift 3

    Warm up

    Tgu

    12kg x 5/5/side

    Kb swings

    24kg x 5 before each set

    Sumon deadlift

    70kg x 5, 80kg x 3, 90kg x 1, 100kg x 1, 110kg x 1, 120kg x 1, 130kg x 1, 105kg x 5/5/5

    Squats

    50kg x 3, 80kg x 3, 107.5kg x 3/3/3/3/3/3/3/3/3/3

    Roman chair leg raise

    Bw x 10/10/10/10/10

  16. #116
    Seeking Alternatives 0606196t's Avatar
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    Default Darkhorse Cyle 1 - press 3

    Warm up

    Face pull

    23kg x 5 x 10 with kb halos

    Pull ups before each set

    Bw x 5

    Seated db z press

    12kg x 5/side, 16kg x 5/side, 20kg x 5/side, 24kg x 5, 20kg x 10/10/10/side

    Bench

    Bar x 5, 50kg x 3, 72.5kg x 3/3/3/3/3/3/3/3/3/3

    Db row

    16kg x 5/side, 20kg x 5/side, 24kg x 5/side, 28kg x 5/side, 32kg x 5/side

    Converging row

    70lb x 10/side, 90lb x 10/side, 115lb x 10

    Bicep and curl machines

    3 x 10/machine

  17. #117
    Seeking Alternatives 0606196t's Avatar
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    Default Darkhorse Cyle 1 - squat 4

    Warm up

    Tgu

    12kg x 5/5/side

    Swings

    24kg x 5 per each set

    Zombie squat

    Bar x 5, 50kg x 5, 70kg x 5, 80kg x 5, 90kg x 5, 100kg x 5, 80kg x 10/10/10

    Deadlift

    70kg x 3, 100kg x 3/3/3/3/3/3/3/3/3/3

    Pallof press

    14kg x 10/10/10/side at different heights

  18. #118
    Just joined M&S
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    Default

    Solid stuff man

  19. #119
    Seeking Alternatives 0606196t's Avatar
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    Default Darkhorse Cyle 1 - press 4

    Warm up

    Face pull

    23kg x 5 x 10 with kb halos

    Pull ups before each set

    Bw x 5

    Fat gripz press

    Bar x 5, 30kg x 3, 40kg x 1, 50kg x 1, 60kg x 1, 47.5kg x 5/5/5

    Bench

    Bar x 5, 40kg x 3, 60kg x 3/3/3/3/3/3/3/3/3/3

    Converging row

    70lb x 10, 90lb x 10, 115lb x 10/side

    Curl and tricep machines

    3 x 10

 

 

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