Dark Side Training - Deadlifts

1. Overhead Press

120 x 10
90 x 12


2. Deadlift

Worked up to 315 x 15 (PR - I think.)

3. Leg Extensions

40 x 20
60 x 20
80 x 20
100 x 20
80 x 20

4. Chin Ups

2 x 6

5.  Hammer Strength Incline Press

45/side x 15
55/side x 15
60/side x 15

6. Bicep Curls

Empty bar x 12
55 x 12
65 x 8

7. Lat Pulldowns

150 x 10 x 3 sets

Dark Side Training - Squats

1. Squats

Worked up to 270lbs x 12 (PR)

2. Deadlift

360lbs x 1

3. Leg Extensions

4 x 20

60 x 20
80 x 20
100 x 20
90 x 20

4. Leg Curls

4 x 10-12

50 x 12
80 x 10
60 x 12
50 x 12

5. Seated Calf Raises

90lbs x 30 reps (Normal 10, Toes In 10, Toes Out 10)

Dark Side Training -DB Bench & Stiff Leg Deadlifts

1. DB Bench

55x10

65x10

85x5

70x12

65x10

2. Close Grip Chins

3 x 8

3. Elevated Stiff Leg Deadlifts

135x10

180x8

225x6

270x10

245x10

4. Rows

100x10

120x10

140x12

100x20

5. Lat Pulldowns

120x10

150x8

110x12

130x10

120x12

Bodyweight Conditioning - Burpees, Push Ups, Squats, Sit Up

1. 50 Burpees
    50 Push Ups
    100 Bodyweight Squats
    50 Sit Ups

Dark Side Training - OHP & Squats

1. Overhead Press

115 x 11

1 minute rest

115 x 5


2. Squats

150 x 5
180 x 4
225 x 3
250 x 2
295 x 1

250 x 13 (PR)
225 x 10 (High Bar)

3. Pull Ups

3 sets x 5 reps (Focused on back stretch)

4. Bicep Curls (Run the rack)

40lbs x 8
35lbs x 8
30lbs x 6
25lbs x 12

5. 20lb Plate Front Raise

4 sets x 25 reps


6. Seated Calf Raises (3 second eccentric)

50lbs x 30  (10 toes forward, 10 toes in, 10 toes out)



7. Leg Curls (Slow eccentric)

40lbs x 12
60lbs x 10
60lbs x 8
50lbs x 8   (5 second eccentric)

Dark Side Training - BJJ & Weights

A.M. Workout


BJJ - 1 hour practice


P.M. Workout

1. Reverse Grip Bench

Worked up to 165lbs x 10

2. Stiff Leg Deadlifts


Conventional Deadlift 360x 1

Stiff Leg: 135 x 15, 180 x 8, 315 x 5, 270 x 8


3. DB Incline Bench

50x10
60x8
50x15
50x8


4. BJJ - 30 minutes practice with friend



5. Lat Pulldowns

110x15 -Pronated
120x12-Pronated
150x6-Supinated
120x8- Supinated
100x8- Supinated


6. Seated Cable Rows

100x12
120x10
140x8
120x15

Dark Side Training- OHP, Squats, DB Incline Bench, Rows, Curls, Leg Curls

1. Overhead Press

135 x 3
110 x 10

2. Squats

285 x 1
250 x 12

3. DB Incline Bench

35 x 15
55 x 15
60 x 12
55 x 10
65 x 8

4a. Hammer Strength Rows (Weight is per hand)

45 x 20
55 x 12
65 x 12
80 x 12
45 x 20
55 x 12

4b. T-Bar Rows

50 x 15
60 x 12
60 x 12

5. Empty Bar Curls

60 reps (in one go)

6. Leg Curls

40 x 15
50 x 12
60 x 10
50 x 8


7. BJJ practice - 30 minutes