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BOSS
12-06-12, 1:06 pm
As this is the first post in this training log I'll start with a recap of where I'm at and where I'm headed. I woke up this morning at 246 and I'll be competing at the Raw Unity Meet in Orlando in Late February at 220. I've just begun my diet and I've just recycled my programming. Actually right now I'm just benching--due to a low back problem--but in another week or so I should be back in action with everything else.
My goal for RUM--build on my previous raw total of 2030@220 which I made last year at the Clash for Cash in New Orleans. I'd put my actual numerical goals out there, but for some reason people get weird when you believe you can do great things...

Anyway after pulling out of the USPA West Coast Open Dec 1 due to the back problems, I still met and outdid my goal of benching 500 by my 30th bday--I hit an easy 510. So now here was Monday's short bench training session (I move the weight up in a linear fashion each week or twice each week)

Paused Bench (all reps paused)

warmups
365x1
405x1
435x6x2 sets

Bench (touch and go)

455x3x2 sets

So there it is... short and sweet, back hurt some... Today I'll bench again...I am a proud bench specialist right now!

Aggression
12-06-12, 1:15 pm
Looking good, bro. Curious to see what kind of ridiculous weights you hoist on a regular basis.

freighttraindane
12-06-12, 1:19 pm
Definitely going to be following along on this one to learn from one of best in the business

G Diesel
12-06-12, 1:26 pm
for some reason people get weird when you believe you can do great things...


I like your style already, Dan. Much respect bro.

Peace, G

bobmoyer87
12-06-12, 1:27 pm
Sorry about the injury. I was looking forward to seeing you lift in person. I think a lot of people were wanting to see Green vs Duffin, but he had his own problems. Maybe next year.

Universal Rep
12-06-12, 1:31 pm
Subbed. Lookin forward to crazy...

Shukin
12-06-12, 1:36 pm
Train Hard Brother.

J U S T I N
12-12-12, 1:38 pm
Sub'd... I just started my prep too.

Good luck brotha.

BOSS
12-14-12, 1:38 am
Sorry about the injury. I was looking forward to seeing you lift in person. I think a lot of people were wanting to see Green vs Duffin, but he had his own problems. Maybe next year.

Yeah kinda sucks. My back pain is good now but I have a pinched sciatic nerve and I'm pretty cripped up right now. But I just started some prednisone today and feel like 90% better already. Hoping to get back to lifting by next week

Hopefully CD gets his shit taken care of and comes back stronger too

BOSS
12-16-12, 12:17 pm
So I've been taking prednisone to reduce inflammation... today I'll give some light squats and deads a try... see how that goes. Tuesday I'm seeing a PT, maybe that'll help but I doubt it

Altered Beast
12-23-12, 8:23 pm
Holy hell Animal singed Dan Green!

Been following you from Mark Bell's hilarious Power Project Vids.

I'll be following this journey most definitely.

BOSS
12-23-12, 9:01 pm
Holy hell Animal singed Dan Green!

Been following you from Mark Bell's hilarious Power Project Vids.

I'll be following this journey most definitely.

Thanks man... journey is definitely starting at the lowest point!!

BOSS
12-23-12, 9:08 pm
Yesterday I started with Oly style high bar squats. All no belt no wraps and ATG. All the fifth reps were paused at the bottom

45x5x2sets
135x5x2
225x5
315x5
405x5
495x5x2

Felt good, quads felt this much more than they normally would have lol. Moved on to some conventional pulls.
Using my stiffest bar and no belt. All reps deloaded at the bottom.

235x5
415x5
505x5
595x1
put the weight up on 4" blocks
635x5

everything felt good... would really like to get my dead back in gear soonest of the three lifts

BOSS
12-29-12, 4:37 am
Today I benched, deadlifted and... did calf raises. calf raises.

For bench I'd just started to feel a tiny improvement in the hip bus still had to keep my feet up and had zero leg drive

95x10x2sets
135x8
185x5
225x5
275x3
315x2
365x1
405x4x5sets... wow -- was really sore the next day

Conventional Deads (no belt/very stiff bar/all reps paused on the ground)

235x5
415x3
595x5
weights elevated on 4" blocks
665x5
pulling from deficit--standing on 3.5" block
595x5

1-leg calf raises
3x10

So I decided to do my first set of calf raises in years to strengthen my lower legs and feet. I routinely have very painful inflammation around the tib-fib joint from the compression between my hamstrings and calves in full range squats and front squats. And maybe this will be the next secret exercise to up my squat strength lol.

anyway felt good to bench even though there was hip pain still and good to continue with some heavier pulls. Working back to full strength. These weights are of course easy but I am forcing myself to progress steadily to monitor the recovery of the pinched nerve

BOSS
12-29-12, 4:45 am
Back is progressing. I could stand and stretch and bend back a little without pain. Not ready to get tight on a bench or military, but decided to do some seated dumbbells today. Pulling as well.

Seated DBs
40s x 15
70s x 10
100s x 10
120s x 3 x 12

easy enough... stopped there

Conventional Deads (no belt/stiff bar/all reps paused -- very cold so did extra warm up sets)
bar x 12
145 x 6 x 2sets
235 x 5
325 x 5
415 x 2
505 x 1
575 x 1
645 x 5
weights elevated on 4" blocks
705 x 5
pulling from defect -- standing on 3.5" platform
625 x 7

these felt great and have me excited to start trying to surpass some of my conventional PRs WITHOUT a belt
no problems with the nerve pain!

Bruiser
12-29-12, 9:11 am
That was another great article in Power! Congrats!

Altered Beast
12-29-12, 11:32 am
Dan, SLOW DOWN! Let some of us catch up to you! LOL!

On the calf note, I've personally noticed that if I don't train my calves hard, than I lose ankle mobility; especially, in the hole.

I spoke to the APF Texas State Chair and she said they are having APF meets in Texas first one should start in April. That will be my first full meet and I'm looking to go RAW!

ONE DAY, I'm going to stand on the platform with ya!

BOSS
12-31-12, 2:25 pm
That was another great article in Power! Congrats!

Thanks Mark made it a pretty interesting interview. Altho some of my best comments got edited out... :(

BOSS
12-31-12, 2:28 pm
Dan, SLOW DOWN! Let some of us catch up to you! LOL!

On the calf note, I've personally noticed that if I don't train my calves hard, than I lose ankle mobility; especially, in the hole.

I spoke to the APF Texas State Chair and she said they are having APF meets in Texas first one should start in April. That will be my first full meet and I'm looking to go RAW!

ONE DAY, I'm going to stand on the platform with ya!

Sounds awesome. You must be a big dude from your stats. How are your lifts now?

And man my calves were crushed...F--KK! But yeah I need my lower legs to stop throbbing after some of the deep squat sessions. Hope some lower leg strength makes the difference

BOSS
12-31-12, 2:33 pm
Yesterday was bench day... Didn't go too well

My upper back was a little strained from the deads and my pinched nerve seemed to be getting very painful during the bench.
But I worked up doing feet up benches.

95x10
135x8
225x6
275x3
315x1
365x1
415x4x2sets
425x2... and that was enough... too much pain wasn't productive

Not terrible for my lack of training and no leg drive, time to move on to some pullups

Pullups

BW x 15,15,12,12,10

This was yesterday and today the tailbone is kinda pissy... maybe more a step back than forward here

Bruiser
12-31-12, 2:44 pm
Thanks Mark made it a pretty interesting interview. Altho some of my best comments got edited out... :(

Lol, I bet. I loved the Q&A from his FB friends. I'm just waiting to see you take part in his Power Texting section. That shit cracks me up every issue!

Polk17
12-31-12, 2:52 pm
What are your thoughts on Beltless training? I see and hear a lot of varying thoughts on it. Some guys Belt up really early, and do very little Beltless stuff. Some guys do a lot of Beltless work. I noticed you are doing some in your training.

I want to start getting better without one, because I think it'll help my core strength, which is lacking bad, especially in the Squat. But I have a hard time, especially in the Squat or Pulling from a Deficit, not really putting myself in injury danger.

Altered Beast
12-31-12, 4:53 pm
Sounds awesome. You must be a big dude from your stats. How are your lifts now?

And man my calves were crushed...F--KK! But yeah I need my lower legs to stop throbbing after some of the deep squat sessions. Hope some lower leg strength makes the difference

Yeah, definitely a thick framed man! LOL! I'm waiting for the APF to post their April meet and my numbers I'm going for are 650 Squat, 450 Bench and a 650 Pull. Started Powerlifting in June 2011, just getting going =)

It definitely will. I remember a quote from Mariusz Pudianowski, he was asked "How do you continue to win competition after competition even if its 3-4 times a year?" He responded, "Everything on my body is strong, nothing is weak; and I mean nothing."

Altered Beast
01-03-13, 3:39 pm
You still alive?

BOSS
01-05-13, 11:15 pm
What are your thoughts on Beltless training? I see and hear a lot of varying thoughts on it. Some guys Belt up really early, and do very little Beltless stuff. Some guys do a lot of Beltless work. I noticed you are doing some in your training.

I want to start getting better without one, because I think it'll help my core strength, which is lacking bad, especially in the Squat. But I have a hard time, especially in the Squat or Pulling from a Deficit, not really putting myself in injury danger.

Yeah I usually don't belt up till after I squat 5 plates or deadlift 6 plates. If I'm injured I might belt up a set earlier. I just like to maintain a certain amount of strength without it but it's not what I pride myself on. I just think it helps give me the best training effect.

BOSS
01-05-13, 11:21 pm
Yeah, definitely a thick framed man! LOL! I'm waiting for the APF to post their April meet and my numbers I'm going for are 650 Squat, 450 Bench and a 650 Pull. Started Powerlifting in June 2011, just getting going =)

It definitely will. I remember a quote from Mariusz Pudianowski, he was asked "How do you continue to win competition after competition even if its 3-4 times a year?" He responded, "Everything on my body is strong, nothing is weak; and I mean nothing."

Or this quote from Mariusz: "My energy comes from my diet. Breakfast is 10 eggs and 2-3 pounds of bacon. Between meals, I eat lots of candy. I need it for energy. ... I work out, then take lots of supplements ... and more chocolate..."

No dicking around there!!

Altered Beast
01-07-13, 8:47 am
Or this quote from Mariusz: "My energy comes from my diet. Breakfast is 10 eggs and 2-3 pounds of bacon. Between meals, I eat lots of candy. I need it for energy. ... I work out, then take lots of supplements ... and more chocolate..."

No dicking around there!!

LOL! Nothing wrong with some Dark Chocolate at each meal! As long as it's not a huge serving each time!

BOSS
01-08-13, 10:23 am
LOL! Nothing wrong with some Dark Chocolate at each meal! As long as it's not a huge serving each time!

I think where he's at he burns through so much he does need something potent like chocolate or candy haha

BOSS
01-08-13, 10:28 am
The last two sessions have been shorter... no added pain to my back either

Sunday -- Olympic style squats (high bar/full depth/no belt)
145x5
235x5
325x5
415x5
465x3
505x3
545x3x2sets -- felt good and definitely got the quads feeling nice and sore two days after

Monday -- Dips
BW x 2 x 20
60 x 15
120 x 3 x 15 -- felt good and while it isn't benching there was NO pain so this is an option for the next few weeks. Now I just need bigger DBs !

Altered Beast
01-08-13, 11:22 am
Glad to hear your pain is easing.

Are you still competing at the Raw Unity meet?

Universal Rep
01-08-13, 11:39 am
Glad to hear your pain is easing.

Are you still competing at the Raw Unity meet?

When is RUM, end of Feb?

BOSS
01-08-13, 5:59 pm
Glad to hear your pain is easing.

Are you still competing at the Raw Unity meet?

No, unfortunately. My deadlift will be ready to go at the Arnold in the Cage, but I can't even train my bench now... I'll be back when I'm ready, no rush. I want to be my best.

BOSS
01-08-13, 5:59 pm
When is RUM, end of Feb?

Yep end of Feb

BOSS
01-10-13, 3:23 am
This turned out again to be a fairly short workout, but it's the heaviest I'd gone since all the back and nerve pain had started. And it was my first day pulling sumo as well.

My strategy for right now is to alternate between conventional days and sumo days and to pull with an extremely stiff bar. I've been using an old Ivanko 20kg power bar. Sharp, stiff and hard to break off the floor, but a great bar that feels good to pull with.

bar x 10 conv, 10 sumo
145 x 8
235 x 5
325 x 3
415 x 2
505 x 1
595 x 1
belt on ...
685 x 5
weights elevated on 4" blocks
715 x 5
these felt great. gave me a great feel for the groove I need to be in to stabilize with the hips and maintain balance through the lockout.
back was pumped to the point of numbness...
waited 20 minutes, gave 645 a shot on deficits, pulled 2 reps and quit, back was done!

At this point I plan to pull twice a week, so a shorter session was ok. Looking forward to more progress finally

Kowboy
01-10-13, 8:17 am
Subbed, will def be following along on this one.

pbclax1
01-10-13, 10:27 am
Good to see ya being able to train some again, Dan. What is your list of movements that you train consistently?

JUGGERNAUT
01-10-13, 10:54 am
Truly amazing dan, great to have you here.

BOSS
01-10-13, 12:48 pm
Subbed, will def be following along on this one.

Thanks. Looking forward to getting it back to being a little more exciting too

BOSS
01-10-13, 12:50 pm
Truly amazing dan, great to have you here.

Thanks man

BOSS
01-10-13, 12:54 pm
Good to see ya being able to train some again, Dan. What is your list of movements that you train consistently?

Bench
Paused Bench
Paused Wide Grip Bench
Paused Incline
Flat/Incline/Seated DB Press
Military Press
Seated OHP

Low Bar Squat (PL style)
Front Squats
High Bar Squats
Hack Squats

Deadlifts
Deficit Deadlift 4"
Block Pull 4"
Sumo Deadlift
Sumo Block Pull 4"
Deadlift vs Bands
Stiff Leg Deadlifts
RDLs

Those are the basics

Polk17
01-10-13, 1:07 pm
4" Deficit, that's wild. Seems like it would almost bastardize the movement. But it obviously works for you.

Polk17
01-13-13, 6:04 pm
Congrats Dan. Well deserved. I gotta feeling you've barely scratched the surface.

BOSS
01-17-13, 2:28 pm
4" Deficit, that's wild. Seems like it would almost bastardize the movement. But it obviously works for you.

Please if you've never done deadlifts from a 4" deficit do them. Nothing will have a bigger impact on your strength.

Kowboy
01-17-13, 2:30 pm
Please if you've never done deadlifts from a 4" deficit do them. Nothing will have a bigger impact on your strength.

Really? I need to work on getting my hips and rear more involved. Is this a good solution? I tend to stiff leg a lot.

BOSS
01-17-13, 2:41 pm
Really? I need to work on getting my hips and rear more involved. Is this a good solution? I tend to stiff leg a lot.

Yes this is a great exercise. Just make sure each rep is deloaded. If you simply touch and go on your reps you'll negate a lot of the benefit. Give it a try.

Altered Beast
01-17-13, 2:49 pm
Please if you've never done deadlifts from a 4" deficit do them. Nothing will have a bigger impact on your strength.

Just be sure to get your hips waaaaaaaaaaaaaaaaaaaaay down and get yourself tight!

P Diesel
01-17-13, 2:50 pm
I'd put my actual numerical goals out there, but for some reason people get weird when you believe you can do great things...


i agree with G on this. we are of the same mind. ur a solid mutha fucka seems like. look forward to more from u Dan. i appreciate how u think

P

Kowboy
01-17-13, 7:21 pm
Yes this is a great exercise. Just make sure each rep is deloaded. If you simply touch and go on your reps you'll negate a lot of the benefit. Give it a try.

Ok cool, I may sub those in next week for Rep day.

Polk17
01-19-13, 8:45 pm
Dan, I am sure you are a Giants, what are you thoughts on Barry Bonds and the Hall of Fame?

BOSS
01-21-13, 12:35 pm
Bench is starting to come back!
Floor Press
95x10
135x8
185x5
225x4
275x3
315x2
365x1
405x1
425x5x3 sets

Close Grip Bench (feet up)
225x10
315x15

Pull ups
BWx20

Hollow
01-21-13, 12:37 pm
Close Grip Bench (feet up)
225x10
315x15



Quick question for you Dan. Is there any particular reason why you put your feet up on Close Grip Benching? Thanks.

BOSS
01-21-13, 1:43 pm
Quick question for you Dan. Is there any particular reason why you put your feet up on Close Grip Benching? Thanks.

I'm only doing it currently because I'm injured. I have a pinched sciatic nerve and it's aggravated by benching with my feet on the floor. Otherwise I would never bench that way or do floor presses

Hollow
01-21-13, 2:01 pm
I'm only doing it currently because I'm injured. I have a pinched sciatic nerve and it's aggravated by benching with my feet on the floor. Otherwise I would never bench that way or do floor presses

Makes perfect sense. Sorry to do this but your answer also leaves me with another question. Are the Floor Presses not all that beneficial?

BOSS
01-21-13, 2:19 pm
Makes perfect sense. Sorry to do this but your answer also leaves me with another question. Are the Floor Presses not all that beneficial?

Floor presses are ok. They are good for tricep strength in the bench but they don't train the chest very hard. I tend to have strong triceps relative to my chest strength so they don't aid me that much. I'm mainly excited because my strength is close to where it was when I benched 510. My last workout before the injury I pressed 435x6 with each rep paused. So 425x5x3 sets is pretty close despite the differences in exercise. On regular bench it's paused, the ROM is greater but I get a ton of leg drive. Floor press is less ROM but has a major pause and you must move the weight from a dead stop without the help of any leg drive.

Hollow
01-21-13, 2:25 pm
Floor presses are ok. They are good for tricep strength in the bench but they don't train the chest very hard. I tend to have strong triceps relative to my chest strength so they don't aid me that much. I'm mainly excited because my strength is close to where it was when I benched 510. My last workout before the injury I pressed 435x6 with each rep paused. So 425x5x3 sets is pretty close despite the differences in exercise. On regular bench it's paused, the ROM is greater but I get a ton of leg drive. Floor press is less ROM but has a major pause and you must move the weight from a dead stop without the help of any leg drive.

Thanks for clearing that up Dan. I greatly appreciate that.

BOSS
01-21-13, 2:26 pm
Dan, I am sure you are a Giants, what are you thoughts on Barry Bonds and the Hall of Fame?

He was amazing to watch. From 2001-2004 I'm fortunate to have seen what he did. You just can't imagine a scarier more dominant player. It's sad that the HOF is voted on by journalists. Truly. The "respect" they have for the game is hypocritical because the original journalists of baseball had respect for the players and cared about the consequences of what they printed about them in the papers. Now they all blindly follow each other Like crusaders just looking for something to stand for. Like I said I saw Bonds' entire career. I'll be proud to tell my son about how amazing he was

G Diesel
01-25-13, 4:37 pm
He was amazing to watch. From 2001-2004 I'm fortunate to have seen what he did. You just can't imagine a scarier more dominant player. It's sad that the HOF is voted on by journalists. Truly. The "respect" they have for the game is hypocritical because the original journalists of baseball had respect for the players and cared about the consequences of what they printed about them in the papers. Now they all blindly follow each other Like crusaders just looking for something to stand for. Like I said I saw Bonds' entire career. I'll be proud to tell my son about how amazing he was

Well said man. I agree on most of that.

Peace, G

Kowboy
01-25-13, 5:34 pm
He was amazing to watch. From 2001-2004 I'm fortunate to have seen what he did. You just can't imagine a scarier more dominant player. It's sad that the HOF is voted on by journalists. Truly. The "respect" they have for the game is hypocritical because the original journalists of baseball had respect for the players and cared about the consequences of what they printed about them in the papers. Now they all blindly follow each other Like crusaders just looking for something to stand for. Like I said I saw Bonds' entire career. I'll be proud to tell my son about how amazing he was

I think that is in general what is wrong in the country. No one has any respect for anyone else. I am also a huge Lance supporter so I understand the Bonds issue. Very well said.

Polk17
01-25-13, 10:03 pm
He was amazing to watch. From 2001-2004 I'm fortunate to have seen what he did. You just can't imagine a scarier more dominant player. It's sad that the HOF is voted on by journalists. Truly. The "respect" they have for the game is hypocritical because the original journalists of baseball had respect for the players and cared about the consequences of what they printed about them in the papers. Now they all blindly follow each other Like crusaders just looking for something to stand for. Like I said I saw Bonds' entire career. I'll be proud to tell my son about how amazing he was


Well said man. I agree on most of that.

Peace, G

I think Bonds is the greatest player of all time. And I think it's a shame that people who've never worn a jock (95% of journalists) get to decide whether or not he's in the Hall. It's not the Hall of Good Guys, it's the Hall of Fame. Too many ppl who don't understand speak like Bonds put himself above the playing field by using, when in reality 75% of all big leaguers were on. All the other guys hitting bombs were on, the pitchers he took deep were on. Sucks. But the true fans know, and I doubt there will ever be a guy who commanded respect of the opposing game plan like Barry. Guy saw one strike a night, and hit it 450. Wow.

Bruiser
01-26-13, 8:14 am
He was amazing to watch. From 2001-2004 I'm fortunate to have seen what he did. You just can't imagine a scarier more dominant player. It's sad that the HOF is voted on by journalists. Truly. The "respect" they have for the game is hypocritical because the original journalists of baseball had respect for the players and cared about the consequences of what they printed about them in the papers. Now they all blindly follow each other Like crusaders just looking for something to stand for. Like I said I saw Bonds' entire career. I'll be proud to tell my son about how amazing he was

Great view Dan! I've been rocking my Bonds Cooperstown Jersey lately (ironic since he'll never get in). People give me dirty looks when I wear it. People need to shut up and just enjoy what has been accomplished by people if for nothing more than the sheer entertainment of it. My dad HATES baseball and always has, but during the HR Race of '98 even he was was cheering at every long ball Sosa and Big Mac crushed! Now he bitches about PEDs... how did you think they were doing what they were doing in '98? Shit drives me nuts...

BOSS
01-28-13, 5:30 am
Great view Dan! I've been rocking my Bonds Cooperstown Jersey lately (ironic since he'll never get in). People give me dirty looks when I wear it. People need to shut up and just enjoy what has been accomplished by people if for nothing more than the sheer entertainment of it. My dad HATES baseball and always has, but during the HR Race of '98 even he was was cheering at every long ball Sosa and Big Mac crushed! Now he bitches about PEDs... how did you think they were doing what they were doing in '98? Shit drives me nuts...

Yeah it's true in every sport. People pay more money when PEDs are in play because the action is better. When they then "find out" they get all high and mighty

Altered Beast
01-28-13, 9:06 am
PEDs are used in every single sport on the planet and they will continue to be until time stops. In my opinion, you can either accept it or stop watching sports all together because you're supporting precisely what you're against. Dave Tate explains quite well:

http://www.youtube.com/watch?v=R7WUHVA9lqE

G Diesel
01-29-13, 11:34 am
Yeah it's true in every sport. People pay more money when PEDs are in play because the action is better. When they then "find out" they get all high and mighty


PEDs are used in every single sport on the planet and they will continue to be until time stops. In my opinion, you can either accept it or stop watching sports all together because you're supporting precisely what you're against. Dave Tate explains quite well:

http://www.youtube.com/watch?v=R7WUHVA9lqE

It is one of those moral dilemmas that speaks to who we are as a society to a certain extent. There are valid arguments on both sides.

The factors you have to consider are:

1) Our tendency to build these guys up into gods and then vilify them the moment we find out they're flawed and desperate for an edge just like we all are to some extent. A lot of hypocrisy here. Look at what happened to McGwire and Sosa. It is crazy.

2) These leagues, now that the cat is out of the bag, can't turn a blind eye to it and they can't legalize it in sports, because then you're endorsing it and saying it is OK.

3) It needs to be off limits to some extent in amateur athletics, because if they're all doing it in college and the Olympics, why not high school, grade school, etc?

4) The integrity of sport is a big part of the equation. How do you justify to an athlete who plays by the rules, allowing someone who technically is cheating? You can't. So you tell him, either get on some shit or quit? That ain't a good message.

5) Shoeless Joe Jackson (arguably the greatest player ever) and Pete Rose (most hits ever) are still not in the HOF because they allegedly put the integrity of the sport in jeopardy. How do you rectify that?

Peace, G

Altered Beast
01-29-13, 11:56 am
I say make it legal. Athletes already use it legally and say "Oh, my doctor gave me a prescription to help heal injuries I've been sustaining!". Funny how if you go through the system it's ok, but if you go through the black market, it's illegal and they are burned at the stake.

Bruiser
01-29-13, 11:59 am
It is one of those moral dilemmas that speaks to who we are as a society to a certain extent. There are valid arguments on both sides.

The factors you have to consider are:

1) Our tendency to build these guys up into gods and then vilify them the moment we find out they're flawed and desperate for an edge just like we all are to some extent. A lot of hypocrisy here. Look at what happened to McGwire and Sosa. It is crazy.

2) These leagues, now that the cat is out of the bag, can't turn a blind eye to it and they can't legalize it in sports, because then you're endorsing it and saying it is OK.

3) It needs to be off limits to some extent in amateur athletics, because if they're all doing it in college and the Olympics, why not high school, grade school, etc?

4) The integrity of sport is a big part of the equation. How do you justify to an athlete who plays by the rules, allowing someone who technically is cheating? You can't. So you tell him, either get on some shit or quit? That ain't a good message.

5) Shoeless Joe Jackson (arguably the greatest player ever) and Pete Rose (most hits ever) are still not in the HOF because they allegedly put the integrity of the sport in jeopardy. How do you rectify that?

Peace, G

Well said G. I've only got three baseball jerseys... Bonds, Sosa and McGwire. When people give me shit about them I love educating them!


I say make it legal. Athletes already use it legally and say "Oh, my doctor gave me a prescription to help heal injuries I've been sustaining!". Funny how if you go through the system it's ok, but if you go through the black market, it's illegal and they are burned at the stake.

Exactly. That'll be the only way to ever truly "level the playing field". (Oh shit, did I just agree with Altered Beast)

Universal Rep
01-29-13, 12:19 pm
Yeah it's true in every sport. People pay more money when PEDs are in play because the action is better. When they then "find out" they get all high and mighty

But these are generally two diff types of people... The former, are the fans. The latter, are those who dont like drugs in sports...



It is one of those moral dilemmas that speaks to who we are as a society to a certain extent. There are valid arguments on both sides.

The factors you have to consider are:

1) Our tendency to build these guys up into gods and then vilify them the moment we find out they're flawed and desperate for an edge just like we all are to some extent. A lot of hypocrisy here. Look at what happened to McGwire and Sosa. It is crazy.

2) These leagues, now that the cat is out of the bag, can't turn a blind eye to it and they can't legalize it in sports, because then you're endorsing it and saying it is OK.

3) It needs to be off limits to some extent in amateur athletics, because if they're all doing it in college and the Olympics, why not high school, grade school, etc?

4) The integrity of sport is a big part of the equation. How do you justify to an athlete who plays by the rules, allowing someone who technically is cheating? You can't. So you tell him, either get on some shit or quit? That ain't a good message.

5) Shoeless Joe Jackson (arguably the greatest player ever) and Pete Rose (most hits ever) are still not in the HOF because they allegedly put the integrity of the sport in jeopardy. How do you rectify that?

Peace, G

Again, two different types of people. The people who worship the athletes generally turn the other way then they find out about drugs. It those who are more cynical or who think drugs are a moral issue for example, who then criticize. Not the same group of people and thats the mistake we often make thinkin they are.

Altered Beast
01-29-13, 12:24 pm
Exactly. That'll be the only way to ever truly "level the playing field". (Oh shit, did I just agree with Altered Beast)

You're becoming enlightened =)

Universal Rep
01-29-13, 3:22 pm
http://www.usatoday.com/story/sports/mlb/2013/01/29/mlb-drugs-alex-rodriguez-miami-new-times-nelson-cruz-gio-gonzalez/1874203/

A-Rod, steriod?

Bruiser
01-29-13, 3:40 pm
http://www.usatoday.com/story/sports/mlb/2013/01/29/mlb-drugs-alex-rodriguez-miami-new-times-nelson-cruz-gio-gonzalez/1874203/

A-Rod, steriod?

You spelled that wrong... It's A-Roid

Altered Beast
01-29-13, 4:48 pm
http://www.usatoday.com/story/sports/mlb/2013/01/29/mlb-drugs-alex-rodriguez-miami-new-times-nelson-cruz-gio-gonzalez/1874203/

A-Rod, steriod?

Like I and Dave Tate said above, they ALL use. "Don''t hate on one guy, because everyone he is competing against is using too. Don't say this guy is a hero and this guy isn't."

BOSS
01-29-13, 10:19 pm
Hey everyone know "the rules" and if you don't it's your own fault you're naive. If you don't like the nature of the game too bad. Life isn't fair. Go watch drug tested football lol.

BOSS
01-29-13, 10:22 pm
Well I still can't lie on a bench without pain. So today I did floor press. Long pauses. Legs straight not bent.

95x10
135x8
185x6
225x5
275x3
315x2
365x1
405x1
430x5x2 sets
This was a little sketchy since I was at the gym on my own...

Dips
bw x 30

Pullups
bw x 20

BOSS
01-29-13, 10:27 pm
Ok so it's been a little while since I'd squatted. My sciatica has been pretty bad.

These were high bar, close stance, full range squats with no belt.

Squats
145 x 2 x 5
235 x 5
325 x 5
415 x 5
505 x 5 last rep paused in the hole
555 x 5 This actually felt pretty good. Legs fresh and balance was good.

well, not much of a workout but this was sunday night and I'm feeling a nice moderate amount of stiffness throughout the quads today. Looking forward to more. I don't have any meets till the summer probably so I can keep the weights lighter and the body happier by training olympic style high bar squats. Same effort just more work to lift less weight.

Altered Beast
01-30-13, 8:51 am
Hey everyone know "the rules" and if you don't it's your own fault you're naive. If you don't like the nature of the game too bad. Life isn't fair. Go watch drug tested football lol.

LOL! I could care less about sports with the exception of Texas Tech football. Sports never really intrigued me unless I was playing them.

*It seems as if everyone around here is getting injured! Is there something in the air or what? Lol!

BOSS
01-31-13, 3:29 am
Decided to squat again today. My lower leg was inflamed from the last session so it wasn't too enjoyable. This is like inflammation of the tib-fib joint which is very painful and distracting but who am I kidding... I still squatted. And then, still to avoid exacerbating the pinched nerve moved on to some floor pressing... ahhhhhhhh. Just wannna bench for real lol

High bar squats. Full ROM close stance no belt.

145x5
235 x 5
325 x 5
415 x 5
505 x 5
575 x 3 Not gonna lie these kinda sucked today. But then it's kinda the nature of building back up to a decent work capacity. some good days some bad days.

Floor press. All reps paused.

135 x 6
185 x 5
225 x 4
275 x 3
315 x 1
365 x 1
405 x 1
435 x 5,4 First set felt easy, could've fought for a sixth, but now is the time for patience--steady gains. Took a short rest to go again before my spotter left so only hit 4 the second.

Pretty basic, no accessory lifts today, but just making steady progress each session. I plan to do some pulling friday now.

Universal Rep
01-31-13, 5:04 pm
Anyone headin to the Arnold, stop by and watch him in action... http://forum.animalpak.com/showthread.php?40240-DAN-GREEN-quot-Savage-Deadlifting-Dan-Green-Pulls-850-quot

ronnie
02-05-13, 8:00 pm
Dan, regarding your post where you said you are trying to gain strength in your lower legs and feet...

Lately I have been doing 100 total reps of standing BW calf raises each and every day, I think it works quite well. Simple, takes only a few minutes, just remember to stretch after. I have found success with this.

BOSS
02-13-13, 1:44 pm
Running on methyl prednisone decided to do some actual benching

Just doing some paused bench reps worked up to 455x2. Not too hard but felt pretty awkward after being out of practice

Then some reps: 405 x 5 x 2 sets

and Close Grip: 365 x 7 x 2 sets

I could tell that my back was only not lighting up due to the prednisone so I wasn't really that happy about this. Debating shutting things down altogether for a while.

Altered Beast
02-13-13, 2:38 pm
Sorry as hell that you're injured my man!

Than, I'm not! Benching my max for REPS?!?!?! WHILE being injured!!!

Freak =)

BOSS
02-20-13, 11:11 am
Bad News this time around. Benched last week and tons of pain in the hip

Worked up in reps without a pause this time ...

up to 455x2

first rep here caused immediate nerve pain so I was pretty frustrated and pissed... Been totally taking time off since.

Once things calm down a bit I'll see what I can do again and start just getting back in shape lol

Kowboy
02-20-13, 11:15 am
Damn man I hope everything is ok and you recover fully and quickly.

BOSS
02-21-13, 12:18 pm
Damn man I hope everything is ok and you recover fully and quickly.

Thanks, I'm certainly ready to get back to training... Not used to taking time off

Kowboy
02-21-13, 2:14 pm
Thanks, I'm certainly ready to get back to training... Not used to taking time off

Yeah, I would imagine it would be a lot harder for ya. I know I certainly do, it took me a while to break the barrier of going to the gym all the time and now if I have to take a week off or more I just really struggle. The gym for me is the only place I can wind down and get my frustrations out.

Big Byrd
02-25-13, 1:53 pm
As this is the first post in this training log I'll start with a recap of where I'm at and where I'm headed. I woke up this morning at 246 and I'll be competing at the Raw Unity Meet in Orlando in Late February at 220. I've just begun my diet and I've just recycled my programming. Actually right now I'm just benching--due to a low back problem--but in another week or so I should be back in action with everything else.
My goal for RUM--build on my previous raw total of 2030@220 which I made last year at the Clash for Cash in New Orleans. I'd put my actual numerical goals out there, but for some reason people get weird when you believe you can do great things...

Anyway after pulling out of the USPA West Coast Open Dec 1 due to the back problems, I still met and outdid my goal of benching 500 by my 30th bday--I hit an easy 510. So now here was Monday's short bench training session (I move the weight up in a linear fashion each week or twice each week)

Paused Bench (all reps paused)

warmups
365x1
405x1
435x6x2 sets

Bench (touch and go)

455x3x2 sets

So there it is... short and sweet, back hurt some... Today I'll bench again...I am a proud bench specialist right now!

sick benching

Big Byrd
02-25-13, 2:02 pm
I say make it legal. Athletes already use it legally and say "Oh, my doctor gave me a prescription to help heal injuries I've been sustaining!". Funny how if you go through the system it's ok, but if you go through the black market, it's illegal and they are burned at the stake.

I say keep it out of sports and ban those that use for life. Why? Because these assholes are getting paid millions of dollars to play a game. A game with a set of rules. Among which are not to use PEDs. To allow them would force every player to use them just to keep up- not everyone wants to make that sacrifice. They signed a contract saying they would not use, so they should be punished. This is very different than my view on the public at large. If they want to use, have at it legally (i still dont agree with regulating the general populous in an attempt to regulate the sports who already agreed not to use). We arent getting paid millions; we didnt agree to play by a set of rules; we should not be monitored and regulated as if we had.

Lance armstrong has done a lot for this world, cancer research and whatnot, but he deserves everything coming to him for preaching that bullshit for 10 years. You signed your name, you gave your word, and you broke it.

Altered Beast
02-25-13, 2:24 pm
I say keep it out of sports and ban those that use for life. Why? Because these assholes are getting paid millions of dollars to play a game. A game with a set of rules. Among which are not to use PEDs. To allow them would force every player to use them just to keep up- not everyone wants to make that sacrifice. They signed a contract saying they would not use, so they should be punished. This is very different than my view on the public at large. If they want to use, have at it legally (i still dont agree with regulating the general populous in an attempt to regulate the sports who already agreed not to use). We arent getting paid millions; we didnt agree to play by a set of rules; we should not be monitored and regulated as if we had.

Lance armstrong has done a lot for this world, cancer research and whatnot, but he deserves everything coming to him for preaching that bullshit for 10 years. You signed your name, you gave your word, and you broke it.

Damn fine point Byrd!

*By the way, I've gone RAW and would like you to view my new Squat form! Don't laugh at the weight, it's the first time I've take weight that deep before! Its on my log.

Big Byrd
02-25-13, 5:23 pm
Damn fine point Byrd!

*By the way, I've gone RAW and would like you to view my new Squat form! Don't laugh at the weight, it's the first time I've take weight that deep before! Its on my log.

post the direct link in my log for me if you dont mind. Dan here is damn fine squatter too

Altered Beast
02-26-13, 9:06 am
Dan, could you please check out my new Squat form below and let me know what you think?

http://www.youtube.com/watch?v=psjADH1sPeI

I'm wearing my Under Armor underwear because my pants are way too baggy and it hard to judge depth. I also wear heel raised shoes.

*Greatly appreciated. Can't wait to see your work at the cage!

BOSS
02-28-13, 12:30 am
Dan, could you please check out my new Squat form below and let me know what you think?

http://www.youtube.com/watch?v=psjADH1sPeI

I'm wearing my Under Armor underwear because my pants are way too baggy and it hard to judge depth. I also wear heel raised shoes.

*Greatly appreciated. Can't wait to see your work at the cage!

Well first, and unfortunate as it may be, I will only be at the cage but not lifting as I've had to back off of training due to injury.

As for that squat, it was not bad. Your descent was a little tentative--understandable as this is a new technique essentially--and you could improve mobility in the hip flexors/hamstrings/glutes so you don't lose your arch and hip tilt at the bottom and mobility in your shoulders and upper body so you can keep your chest up a little more as you break depth too. Everything I mentioned should come in a couple weeks though as your fundamental squatting motion is sound! Just take your time and build up the strength steadily! plenty of potential

BOSS
03-06-13, 11:11 am
Alright I gotta say I had a great time this past weekend at the Arnold hanging at the Animal Cage. I also gotta say that watching everybody else lift big while I'm on the shelf is not sitting well with me. So time to get things cracking again. Check this thread and you can see my workouts as I build my strength back up.

Hollow
03-06-13, 11:20 am
Alright I gotta say I had a great time this past weekend at the Arnold hanging at the Animal Cage. I also gotta say that watching everybody else lift big while I'm on the shelf is not sitting well with me. So time to get things cracking again. Check this thread and you can see my workouts as I build my strength back up.

That's good too hear! I'll be tagging along and taking notes.

Altered Beast
03-06-13, 11:49 am
Well first, and unfortunate as it may be, I will only be at the cage but not lifting as I've had to back off of training due to injury.

As for that squat, it was not bad. Your descent was a little tentative--understandable as this is a new technique essentially--and you could improve mobility in the hip flexors/hamstrings/glutes so you don't lose your arch and hip tilt at the bottom and mobility in your shoulders and upper body so you can keep your chest up a little more as you break depth too. Everything I mentioned should come in a couple weeks though as your fundamental squatting motion is sound! Just take your time and build up the strength steadily! plenty of potential

Much appreciated!


Alright I gotta say I had a great time this past weekend at the Arnold hanging at the Animal Cage. I also gotta say that watching everybody else lift big while I'm on the shelf is not sitting well with me. So time to get things cracking again. Check this thread and you can see my workouts as I build my strength back up.

We are here to support you! Can't wait to see you get back to World Record Breaking levels again!!!!!!

BOSS
03-06-13, 12:11 pm
So this went down at the National ABC in Columbus Saturday, which was great. I asked a couple of guys if I could work in with them on some seated BB presses. We started chatting a bit and I asked one of them if he is training just for fun or if he's got a competition planned. Three times in a row the conversation went like this:
Me: are you going to be competing?
Other guy: I'm thinking about getting into my first show. There's one on the ......
Me: ok cool. you're doing a Bodybuilding show
Other guy: How about you do you compete?
Me: in bodybuilding? No
Other guy: Do you compete in powerlifting?
Me: sometimes

Seated Press
135x10
185x6
225x5
255x3
285x3
315x2
Press Behind the Head
225x10
245x8x2sets
Seated Laterals
40x20
40x15

Boom! first workout back. everything seated for no back pain but a lot of deconditioning

Aggression
03-06-13, 2:46 pm
It was a pleasure to meet you, brother. Hope you heal up quickly and get back to massive hoisting of the weights.

Big Byrd
03-06-13, 8:47 pm
So this went down at the National ABC in Columbus Saturday, which was great. I asked a couple of guys if I could work in with them on some seated BB presses. We started chatting a bit and I asked one of them if he is training just for fun or if he's got a competition planned. Three times in a row the conversation went like this:
Me: are you going to be competing?
Other guy: I'm thinking about getting into my first show. There's one on the ......
Me: ok cool. you're doing a Bodybuilding show
Other guy: How about you do you compete?
Me: in bodybuilding? No
Other guy: Do you compete in powerlifting?
Me: sometimes

Seated Press
135x10
185x6
225x5
255x3
285x3
315x2
Press Behind the Head
225x10
245x8x2sets
Seated Laterals
40x20
40x15

Boom! first workout back. everything seated for no back pain but a lot of deconditioning

not bad...

BOSS
03-08-13, 12:13 am
tuesday--second workout back--first back at BBBC

Floor Press
135x8
185x5
225x5
275x3
315x2
365x1
405x5x2sets pretty hard final rep but still fatigued from shoulders saturday

skull crushers to chin
135x10
185x10
225x10
245x10

Chest Supported Rows
135x15
180x15... and I'm exhausted! so out of shape

Just trying to build up a good base of frequent training before the weights and intensity ramps up

BOSS
03-08-13, 12:18 am
Wednesday--Front Squats!!

first time front squatting since... October!

Front Squats
bar
145x5x2 sets
235x5
325x5
work sets
375x8
...belt on...
395x8
415x6

Damn this was exhausting... there aren't a lot of exercises harder than the front squat and I am not in shape haha
...but steady wins the race...
all in all this was fine for getting back into action on the fronts

BOSS
03-08-13, 12:19 am
Also... for anyone wanting to know if I ONLY front squat on front squat day the answer is generally yes...
It is definitely enough

J Wong
03-08-13, 12:30 am
I hope your nagging pains/injuries heal ASAP. What meet(s) do you have lined up in the future?

Altered Beast
03-08-13, 8:45 am
I HATE front squatting! Haven't done it in so many years! I've been told the SSB has the same effect.

Hollow
03-08-13, 8:52 pm
Also... for anyone wanting to know if I ONLY front squat on front squat day the answer is generally yes...
It is definitely enough

Thanks for answering that one about only doing front squats on front squat day.

I must be ass-backwards because I actually prefer doing front squats over the traditional squat.

BOSS
03-09-13, 1:05 am
I hope your nagging pains/injuries heal ASAP. What meet(s) do you have lined up in the future?

I don't have one really lined up. A couple in the late summer look enticing and I've been invited to lift in Australia in November. For now I'm just gettin back on the grind

BOSS
03-09-13, 1:07 am
I HATE front squatting! Haven't done it in so many years! I've been told the SSB has the same effect.

nope. not even close. and now you have been told it does not ;) maybe time to experience it for yourself man!!

BOSS
03-09-13, 1:13 am
yesterday was the third upper body day of the week. first military then floor press and here close grip bench

Close Grip--feet up on bench due to pinched nerve
135x8
185x6
225x5
275x3
315x3
365x3
405x2
425x1 weird groove benching with no arch, but made do ok
385x3x6 sets

Chest felt pretty smoked still but I'm still just building up a base of volume. Nothing monumenta nor impressive today just a lot of sets

TigerAce01
03-09-13, 1:43 am
Also... for anyone wanting to know if I ONLY front squat on front squat day the answer is generally yes...
It is definitely enough

I've been a big believer in Front Squatting for years now. Ever since I had my little Oly lifting phase and saw the tremendous carryover into the other lifts, I was sold!

-Ace

Altered Beast
03-11-13, 9:18 am
nope. not even close. and now you have been told it does not ;) maybe time to experience it for yourself man!!

After switching back to my flat soled, Canvas Nikes and altering my stance AGAIN, I've discovered why I always hated front squats. Dan my hips are stupidly tight. They are getting better, but at first, I could bring my ass to 4 inches above parallel and my hips would lock up! LOL! Now It's getting closer to the 1-2 inch range and after plenty of stretching I can break parallel in training.

I may have to give these a try in the future.

BOSS
03-26-13, 12:51 pm
After switching back to my flat soled, Canvas Nikes and altering my stance AGAIN, I've discovered why I always hated front squats. Dan my hips are stupidly tight. They are getting better, but at first, I could bring my ass to 4 inches above parallel and my hips would lock up! LOL! Now It's getting closer to the 1-2 inch range and after plenty of stretching I can break parallel in training.

I may have to give these a try in the future.

Yeah front squatting is brutally hard even WITH the proper flexibility in the hips and back and shoulders... everywhere. Give them a try, totally worth mastering

Kowboy
03-26-13, 1:29 pm
After switching back to my flat soled, Canvas Nikes and altering my stance AGAIN, I've discovered why I always hated front squats. Dan my hips are stupidly tight. They are getting better, but at first, I could bring my ass to 4 inches above parallel and my hips would lock up! LOL! Now It's getting closer to the 1-2 inch range and after plenty of stretching I can break parallel in training.

I may have to give these a try in the future.

Ditched the oly shoes? I can't front squat or even normal squat w/out my Do-Wins lol. My hips are a lot looser just from doing stones and even front squats. Keep at it AB!

Altered Beast
03-26-13, 1:39 pm
Yeah front squatting is brutally hard even WITH the proper flexibility in the hips and back and shoulders... everywhere. Give them a try, totally worth mastering

I will start to include them as accessory after my upcoming meet! Much appreciated.

How are you holding up???? I miss seeing your nutcase videos on Supertraining TV!


Ditched the oly shoes? I can't front squat or even normal squat w/out my Do-Wins lol. My hips are a lot looser just from doing stones and even front squats. Keep at it AB!

I'm not built for that type of squatting. I've got big powerful hips, it's time I start utilizing them! My stance is wider and I point my toes out 45-60 degrees and it's working wonders!

BOSS
03-31-13, 12:14 pm
Ok so things are finally starting to get rolling:

Last Sunday
Paused Bench:
415x5
405x6 (misloaded)
Touch Bench
405x4x3reps

Monday
Squats:
645x3
675x1
Rack Deads 6" vs 170lb bands
495x3
585x3
635x2

BOSS
03-31-13, 12:17 pm
some not so good training days:
Tuesday:
Military Press:
275x2
275x1 misloaded
cut session short

Wednesday
Front Squatting
415x5
470x8 (this was a 8RM PR)
500x2 bar was rolling around
GHR situps:
BWx15
25x15
25x10 haven't trained abs in a whiiiiiiiiile! felt good though

BOSS
03-31-13, 12:19 pm
Training starting to feel good:

Thursday

Paused Bench:
395x1
425x5 almost back to full strength -- feels good. I have 11 weeks still...
425x4

Speed Bench:
395x4x4

GUNZ
03-31-13, 12:22 pm
Training starting to feel good:

Thursday

Paused Bench:
395x1
425x5 almost back to full strength -- feels good. I have 11 weeks still...
425x4

Speed Bench:
395x4x4

That bench is looking solid Dan!!

BOSS
03-31-13, 12:58 pm
That bench is looking solid Dan!!

Yeah 435x6 was best rep set from before I got injured... just when I thought I was catching up to you too lol
But your benching motivates me to get on that next level...

BOSS
03-31-13, 1:07 pm
Friday means deadlifting... Last friday I did my first deads since the chiro got me. They went ok

This Friday things were better. Not at full strength yet by any means but not bad either

Sumo Deads

145x5x2sets
235x5
325x3
415x2
505x1
615x1
715x4

Sumo Block Pulls 4"

775x4

Deficit Deadlift 3.5" Conventional

645x5 -- Now what happened here, was I'd been pain free mostly through the workout but largely because I stay sitting down as much as possible between sets.
But as I pulled the second rep, I felt a shooting pain in my right SI joint for a moment. But it went a way quickly and I didn't even break rhythym on the set. What happened was the SI joint that's been out of alignment and pinching my sciatic nerve the last 4 months got a sudden adjustment and popped back into place... Since this workout I haven't felt any shooting pain at all!! Thank god for deadlifting

I would say I am damn optimistic for my upcoming training... and as Larry Byrd said before the all star game 3 point shooting contest to the other guys: "Which one of you guys is going to come in second?"

Big Byrd
03-31-13, 3:53 pm
Friday means deadlifting... Last friday I did my first deads since the chiro got me. They went ok

This Friday things were better. Not at full strength yet by any means but not bad either

Sumo Deads

145x5x2sets
235x5
325x3
415x2
505x1
615x1
715x4

Sumo Block Pulls 4"

775x4

Deficit Deadlift 3.5" Conventional

645x5 -- Now what happened here, was I'd been pain free mostly through the workout but largely because I stay sitting down as much as possible between sets.
But as I pulled the second rep, I felt a shooting pain in my right SI joint for a moment. But it went a way quickly and I didn't even break rhythym on the set. What happened was the SI joint that's been out of alignment and pinching my sciatic nerve the last 4 months got a sudden adjustment and popped back into place... Since this workout I haven't felt any shooting pain at all!! Thank god for deadlifting

I would say I am damn optimistic for my upcoming training... and as Larry Byrd said before the all star game 3 point shooting contest to the other guys: "Which one of you guys is going to come in second?"

Ur pulls are unreal! Im gonna have to squat a grand to have a chance.

Are you in for CAPO nationals in Australia in August?

BOSS
03-31-13, 4:29 pm
Ur pulls are unreal! Im gonna have to squat a grand to have a chance.

Are you in for CAPO nationals in Australia in August?

No, GPC NATS in Melbourne June 16

Altered Beast
04-01-13, 9:15 am
715 x 4 Reps from the floor is OK?!?!?!?!? M U T A N T !!!

Deadlift parties are always a blast. Taking my openers this week with light accessory work and tons of cardio/GPP to get my weight down a bit more. April 13th, my first meet!!!

Hopefully, I'll make myself and everyone here proud!

BOSS
04-01-13, 2:20 pm
715 x 4 Reps from the floor is OK?!?!?!?!? M U T A N T !!!

Deadlift parties are always a blast. Taking my openers this week with light accessory work and tons of cardio/GPP to get my weight down a bit more. April 13th, my first meet!!!

Hopefully, I'll make myself and everyone here proud!

Thanks man, and good luck

Kowboy
04-01-13, 2:26 pm
unreal pulling man, def some nice work.

BOSS
04-02-13, 9:17 am
Training from last night

Just getting my strength back and the squat is the furthest behind the others

Squat
155x5x2sets
245x5
335x3
425x2
515x1
605x1
655x3 couldn't get a good bar position here so all reps were grinders
695x1 little grind but not bad

Pause squats (3 sec pause at bottom) -- high bar with medium stance
515x5
545x3
575x3

Stiff Leg Deficit Deadlifts
325x6
415x6
505x6 all pretty easy just trying to build up some volume

not bad but mostly happy to have gotten through a few different exercises here

Altered Beast
04-02-13, 9:32 am
Still amazed with the weight Dan! Impressive.

BOSS
04-04-13, 11:17 pm
Took Tuesday off, wednesday was front squat night

Front squats
145x5
235x5
325x5
415x5
belt on
475x5x3sets

done! quick and (not) easy... felt good to just get some work in and not be too aggressive... Something to build on next week

BOSS
04-05-13, 10:22 am
yesterday's benching was extra quick, but I plan to bench sunday as well, so this will allow me to build into a higher volume of benching instead of trying to just jump in

Bench Press

135x8
185x6
225x5
275x3
315x2
Paused
365x1
405x1
430x5x2sets These felt smooth and easy! Almost back to full strength and I've got 10 weeks to go still before comp. My setup felt strong and the groove tight.

Bench Volume
405x4x3sets Just a little extra volume to build up extra strength off the chest without the leg drive I get with the pause

tomorrow deadlift...

Aggression
04-05-13, 10:55 am
Glad you're healing up well and weights are starting to move in the gym again.

JUGGERNAUT
04-05-13, 1:27 pm
quiet guy/big numbers

Altered Beast
04-05-13, 3:07 pm
quiet guy/big numbers

The look he always has on his face says it all!

Always fun to see how the Deadlift Party goes!

BOSS
04-07-13, 12:26 pm
Friday Night Deadlifting

Sumo Deads

145x5x2 sets
235x5
325x3
415x2
505x1
615x1
735x3 got a little wider grip than I intended and had a less than ideal start position. Felt a little off but able to muscle out 3 reps here where 4 was the intention

Sumo -- 4" blocks

800x3 This felt easy. No balance issues or grip problem.

conventional -- 3.5" deficit

645x5 Same as last week. Will have to be patient and put more work in on stiff legs and squatting to get more weight moving again

stiff leg deadlifts -- 3.5" deficit

overall pretty good amount of work. Starting to feel confident to push a little harder. Fixed a balance problem I'd been having on the block pulls and have learned the feel for my newish Metal Deadlift shoes. Wear them tight and as high tops sumo and loose and as low tops for conventional
535x7 (no belt) these felt great and pretty easy. I plan to work these twice a week.

BOSS
04-08-13, 1:36 am
Bench day -- got a second bench day this week again, but it felt pretty good this time.

Bench

145x10
195x6
235x5
285x3
325x2
365x1

Paused Bench

405x1
435x5 felt strong here
435x4 failed a fifth near the top... Too aggressive

Bench (speed)

405x5x5

Chest Supported Rows

145x15
160x15

Altered Beast
04-09-13, 8:46 am
Some impressive work Dan! Do you have a competition coming up?

BOSS
04-09-13, 11:39 am
Some impressive work Dan! Do you have a competition coming up?

yeah competing in Melbourne on June 16th. GPC Nationals.

BOSS
04-09-13, 11:43 am
Some Squatting tonight

Thought I might have to bail on the session after getting a massive back pump doing the landscaping work required for my gym...but didn't.

Squats

55x5x2sets
155x5
245x5
335x3
425x2
515x1
605x1
675x3 these felt easy and my form started to feel controlled although I'm still using too much back and not enough hip/leg drive
725x1 only 35 lbs off my max and a long ways to go... feeling good now

Paused squats (high bar med stance--3 sec pauses)

555x3
605x3

And that was about it for the night...

BOSS
04-11-13, 12:49 am
Some more front squatting. Finally had the feel for the rack again. Up on the chest not the throat...

145x5
235x5
325x5
415x5
Belt on...
475x8 PR...easy (had more)
495x6 PR
505x5 PR
530x3 PR

4 PRs does a party make I believe...
Finally getting that leg strength back and dialed in more
Bench tomorrow!

Altered Beast
04-11-13, 9:29 am
Glad to see someone else is putting in some serious work around here! =)

Very nice Dan. I'm going to include Front Squats as one of my Secondary Barbell Movements, most likely on RE day.

That vid of you hitting 600 is still floating around!

BOSS
04-11-13, 12:55 pm
Glad to see someone else is putting in some serious work around here! =)

Very nice Dan. I'm going to include Front Squats as one of my Secondary Barbell Movements, most likely on RE day.

That vid of you hitting 600 is still floating around!

Yeah the 600 and 635 are both on youtube. Those were with knee wraps tho, not these. And these are PRs without. I'll be wrapping up in a couple weeks though but I want to build into that more first.

My advice would be to just work about 3 sets of 5-8 as an assistance lift. These are assistance for me too as there aren't any actual front squatting comps, but I do them on their own day cause they're that important

BOSS
04-15-13, 7:10 am
Paused Bench

445x4
445x3

Speed Bench

415x4x3 sets

Kept volume low do I'd bench well Sunday

BOSS
04-15-13, 7:21 am
Deadlifts from Friday

Sumo Deadlifts

145x5
235x5
325x3
415x2
505x1
595x1
685x1
755x3

Sumo Block Pulls

815x1 struggled here to gain leverage... Not sure why just felt off

Conv Deadlift -- 3.5" deficit

645x5

Stiff Leg Deadlift -- 3.5" Deficit

555x7 no belt

BOSS
04-15-13, 7:28 am
Sunday Bench Day

Started off feeling like shit... Chills and aching... Decided to try some warmups

Bench

135x10
185x8

Decided not to bench...
...10 minutes later...

Bench

225x5
275x3
315x3
365x1

Paused Bench

415x1
450x4x2sets ... This was a PR -- twice!

Speed Bench

420x4x4sets

DB Row

155x20 each hand

Big Byrd
04-15-13, 7:50 pm
Sunday Bench Day

Started off feeling like shit... Chills and aching... Decided to try some warmups

Bench

135x10
185x8

Decided not to bench...
...10 minutes later...

Bench

225x5
275x3
315x3
365x1

Paused Bench

415x1
450x4x2sets ... This was a PR -- twice!

Speed Bench

420x4x4sets

DB Row

155x20 each hand

Dude! WTF? seriously

BOSS
04-16-13, 4:30 am
Dude! WTF? seriously

Pretty much destroyed this weight after feeling sick all day

BOSS
04-16-13, 4:37 am
Monday -- Squat Day

Squats (PL setup)

155x5x2 sets
245x5
335x3
425x2
515x1
...belt on...
605x1
695x1 missed second--lost balance on toes
735--miss--meh not the best day here. Felt very strong on the 695 but the missed rep threw me off

Paused Squats -- high bar medium stance

535x3
585x3
625x2

Stiff Leg Deadlifts -- 3.5" deficit/no belt/dead stop all reps

505x6
575x6

Bad result squatting but not discouraging... Feeling stronger each week

GUNZ
04-16-13, 11:02 am
Monday -- Squat Day

Squats (PL setup)

155x5x2 sets
245x5
335x3
425x2
515x1
...belt on...
605x1
695x1 missed second--lost balance on toes
735--miss--meh not the best day here. Felt very strong on the 695 but the missed rep threw me off

Paused Squats -- high bar medium stance

535x3
585x3
625x2

Stiff Leg Deadlifts -- 3.5" deficit/no belt/dead stop all reps

505x6
575x6

Bad result squatting but not discouraging... Feeling stronger each week

Good to see you back under the bar brother!!

Altered Beast
04-18-13, 11:54 am
Dan, for Front Squatting, should I cross my arms or have my hands under the bar in that awkward wrist position?

Universal Rep
04-18-13, 12:04 pm
Great to see this thread takin off. Hows the injury brotha?

pbclax1
04-27-13, 1:25 pm
Dan, what would you say causes a persons butt to shoot up at the initial pull of a sumo deadlift and what can be done to improve this issue?

Universal Rep
05-20-13, 12:00 pm
Congrats on sum incredible liftin this past weekend brotha...

Kowboy
05-20-13, 1:18 pm
Amazing job this weekend Dan, I had a blast watching your updates on facebook.

ACarter92
05-20-13, 3:53 pm
Congratulations Dan!

Big Byrd
05-21-13, 12:11 pm
Congrats Dan! All time 220 total record, no wraps of 2030; and now AllTime 242 total record with knee wraps 2160!


Video below:
https://www.youtube.com/watch?feature=player_embedded&v=VdPp8iXVI6k

Universal Rep
05-21-13, 1:41 pm
Congrats Dan! All time 220 total record, no wraps of 2030; and now AllTime 242 total record with knee wraps 2160!


Video below:
https://www.youtube.com/watch?feature=player_embedded&v=VdPp8iXVI6k

42 year old record has been smashed... I suspect his gonna break his own record again come June...

SammySebok
05-21-13, 11:36 pm
Congrats on the great lifting. What do you like to do training wise the weeks following a meet.

Altered Beast
05-22-13, 4:25 pm
You fuckin BADASS! I can see that smirk on your face =)

http://supertraining.tv/2013/05/dan-green-2160-lbs-world-record-raw-total-official-video/

BOSS
05-23-13, 10:46 pm
Congrats on the great lifting. What do you like to do training wise the weeks following a meet.

not get hurt... that's the main thing just get back in the gym but first don't get hurt by not reaizing that your recovery is not fast following a meet

BOSS
05-23-13, 10:48 pm
Dan, what would you say causes a persons butt to shoot up at the initial pull of a sumo deadlift and what can be done to improve this issue?

lack of hip strength which is easily trained with block pulls, lack of quad strength which means all sorts of squatting/hack squatting is needed, or just weak torso/upper back...conventional pull more

BOSS
05-23-13, 10:49 pm
Dan, for Front Squatting, should I cross my arms or have my hands under the bar in that awkward wrist position?

They both work equally I just prefer arms crossed based on now not being that mobile

BOSS
05-23-13, 10:50 pm
Great to see this thread takin off. Hows the injury brotha?

Injury is still there, still shooting pain on bench days

BOSS
05-23-13, 10:51 pm
You fuckin BADASS! I can see that smirk on your face =)

http://supertraining.tv/2013/05/dan-green-2160-lbs-world-record-raw-total-official-video/

all in a day's work

Altered Beast
05-24-13, 10:21 am
They both work equally I just prefer arms crossed based on now not being that mobile

I've found that crossing the arms and gently holding the bar with my thumb, index and middle fingers. Works very well and Front Squatting really hurts FYI =)

Big Byrd
05-24-13, 11:57 pm
lack of hip strength which is easily trained with block pulls, lack of quad strength which means all sorts of squatting/hack squatting is needed, or just weak torso/upper back...conventional pull more

So just train everything to get stronger, then ur hips won't shoot up till u put more weight on the bar.

BOSS
05-27-13, 3:05 am
So just train everything to get stronger, then ur hips won't shoot up till u put more weight on the bar.

Yeah. Takes a lot of strength to stay leveraged in a sumo pull

TigerAce01
05-27-13, 9:14 am
Yeah. Takes a lot of strength to stay leveraged in a sumo pull

Exactly the reason I've started to pull sumo in training. I've realized my hips are a big weak point for me as of late, and once correct I hope to see some bigger numbers.

-Ace

BOSS
05-27-13, 10:16 am
Exactly the reason I've started to pull sumo in training. I've realized my hips are a big weak point for me as of late, and once correct I hope to see some bigger numbers.

-Ace

sumo carries over very well to conventional as well

Altered Beast
05-28-13, 11:58 am
Dan,

My hips have opened up significantly, but are still tight. I can go deep on Squats, but cannot break parallel on Front Squats.

What kind of stretching/mobility work should I be doing? I've got Dr. Kelly Starret's book, but am looking for anything at this point. My hips still being tight is causing some knee pain.

Altered Beast
06-19-13, 10:17 am
KUDOS on bringing your world record total from 2158 to 2171!

F R E A K !

Universal Rep
06-19-13, 10:23 am
KUDOS on bringing your world record total from 2158 to 2171!

F R E A K !

Just an impressive lifter... Congrats DG.

Altered Beast
06-20-13, 10:07 am
Just an impressive lifter... Congrats DG.

The Animal lifters are far beyond that my friend. Breaking 40 year+ held World Records is beyond impressive.

Universal Rep
06-20-13, 10:43 am
The Animal lifters are far beyond that my friend. Breaking 40 year+ held World Records is beyond impressive.

x2. There's a reason these lifters are Animals...

AWARD
07-19-13, 9:25 pm
Hey Dan, big fan, just had a question if you have a sec to answer it.. I pull conventional and have been having a hard time tightening my upper back consistently..

I know you pull sumo usually, but your conventional pulls always look solid as well. Do you have any cues or tips to tighten the back/activate the lats? Thanks a lot, Keep killing shit!

AWARD
07-23-13, 4:58 pm
Hey Dan, big fan, just had a question if you have a sec to answer it.. I pull conventional and have been having a hard time tightening my upper back consistently..

I know you pull sumo usually, but your conventional pulls always look solid as well. Do you have any cues or tips to tighten the back/activate the lats? Thanks a lot, Keep killing shit!

Oops, just saw that there is a Q/A thread - will post this there

BOSS
07-31-13, 7:07 pm
Oops, just saw that there is a Q/A thread - will post this there

Biggest way is to simply train the lats. This can best be done with lots of rows: chest supported rows, bent over rows and dumbbell rows. It's ok for there to be some give in the upper back on a heavy dead, but the stronger your upper back the better.

BOSS
08-19-13, 2:20 am
Latest Training Update:
8-18-13
Morning Weight 248

Paused Bench:
405 x 1
425 x 2 x 6 reps

Slingshot Bench (Maddog):
495 x 3 x 5, 6, 6

Pull Ups (Overhand):
BW x 2 x 20, 15

overall felt pretty smooth...been training lighter, I'm excited to start building up some heavier training and getting dialed in

BOSS
08-21-13, 1:35 pm
Tuesday 8-20-13: Bench Night

Bench:
135x10
185x8
225x5
275x3
315x2
365x1

Paused Bench:
405x1
430x2x6 reps

Speed Bench:
405x5x5

DB Incline:
130x3x15,13,12

Wide Grip Pull Ups:
BWx2x15,13

This felt pretty good. It was my third bench day in six days so I was feeling pretty stiff going in, but the plan is to build up more volume leading into my next several meets, so this is just part of the process. Thursday will be bench again... gotta put in work to force the bench up

Universal Rep
08-21-13, 1:47 pm
Tuesday 8-20-13: Bench Night

Bench:
135x10
185x8
225x5
275x3
315x2
365x1

Paused Bench:
405x1
430x2x6 reps

Speed Bench:
405x5x5

DB Incline:
130x3x15,13,12

Wide Grip Pull Ups:
BWx2x15,13

This felt pretty good. It was my third bench day in six days so I was feeling pretty stiff going in, but the plan is to build up more volume leading into my next several meets, so this is just part of the process. Thursday will be bench again... gotta put in work to force the bench up

Hows the injury? Based on the recent WRs, Im assuming ur 100%?

One of these days, ya should head out to Corporate for sum vids and things brotha.

BOSS
08-21-13, 8:15 pm
Hows the injury? Based on the recent WRs, Im assuming ur 100%?

One of these days, ya should head out to Corporate for sum vids and things brotha.

nothing really bothering me too much right now...

Big Byrd
08-21-13, 9:37 pm
whats ur weekly plan look like?

BOSS
08-23-13, 6:21 pm
Wednesday Night:

BOSS
08-23-13, 6:26 pm
Wednesday Night:

ok this shit cut me off...

Front Squats

505 x 6
525 x 5
525 x 6

Stiff Leg Deads (standing on a 3.5" box)

525 x 5
605 x 6

BOSS
08-23-13, 6:29 pm
Thursday night:

Paused Bench:

405 x 1
432.5 x 2 x 5 reps

Bench vs. Mini Bands (30-80 lbs added resistance)

315 x 3
355 x 3
385 x 3
405 x 2

DB Incline Bench:

130s x 15
130s x 14
130s x 11

Deadlifts tomorrow

BOSS
08-23-13, 6:31 pm
whats ur weekly plan look like?

Sam, 6 days per...

M-Squats, Paused Squats, Block Pulls, Abs

T-Bench

W-Front Squats, SLDLs

Th-Bench

F-Deads, Deads, Deads

Sa- rest

Su-Bench

pretty basic, just lift heavy every day... no more "hoping" my dead will go up...gotta make it happen

Big Byrd
08-26-13, 9:57 pm
Sam, 6 days per...

M-Squats, Paused Squats, Block Pulls, Abs

T-Bench

W-Front Squats, SLDLs

Th-Bench

F-Deads, Deads, Deads

Sa- rest

Su-Bench

pretty basic, just lift heavy every day... no more "hoping" my dead will go up...gotta make it happen

5 rep progressions for now? your accessory work heavy too? rep reange for moday blocks, wed sldl? No ohp or back work or just mixed in as needed on bench nights?

Altered Beast
08-27-13, 9:58 am
That split is INSANE! I likes.

theharjmann
09-06-13, 4:36 am
Very interested in following your journey; many thanks to both Dan and Animal for getting this up and running. All the best Dan.

Rogue
09-08-13, 3:53 am
Dan, appreciate you sharing your experience here. Total noob to this powerlifting game, looking to do a first meet next year (coming off a shoulder injury and would like to bench more than 95#...ugh!)

Cheryl

Maccabee
09-11-13, 10:53 am
I went through your log to get an idea of your training style and I noticed you don't do much assistance exercises.

Do you do them a different time?

Altered Beast
09-11-13, 11:45 am
I went through your log to get an idea of your training style and I noticed you don't do much assistance exercises.

Do you do them a different time?

He trains 6 days a week. One day for Squat, One day for Deadlift and one day for Front Squat. He Benches two days a week and has an Overhead Press Day.

I believe he breaks it down a little more in the most recent issue of Power Magazine. Check it out!

Maccabee
09-14-13, 10:13 pm
He trains 6 days a week. One day for Squat, One day for Deadlift and one day for Front Squat. He Benches two days a week and has an Overhead Press Day.

I believe he breaks it down a little more in the most recent issue of Power Magazine. Check it out!

I am curious about assistance movements not main movements.

Altered Beast
09-16-13, 9:11 am
I am curious about assistance movements not main movements.

He does no assistance movements, figured that was implied. Like I said, read the article and he discusses this.

Altered Beast
09-16-13, 9:14 am
You can also buy 365Strong by Brandon Lily for some detailed information that you are looking for. Dan and Brandon came up with the programming.

BOSS
09-26-13, 12:52 am
You can also buy 365Strong by Brandon Lily for some detailed information that you are looking for. Dan and Brandon came up with the programming.

actually that's incorrect. THat is strictly Brandon's programming. I had nothing to do with it. What I will say is that assistance exercises are something that I may have done more of in the past, but do little of now if any. I may do a set of pullups at the end of my bench day and I did two or three sets of situps this year. THe reason I do so little is because of the consitency of my technique. The main lifts will make you strongest so it's always best to do them as much as possible. Everything else just competes for recovery. HOWEVER... The extent to which you can do that is based on how consistent your technique is. If you have weak areas or body parts then you will require assistance lifting. IE rows, hack squats, whatever... If you are just skinny then having more of a bodybuilding type routine with lots of assistance lifts and champion eating may be necessary. If you follow a westside template then you might need to do hundreds of face pulls with a band or tate presses or box jumps, but I just hit squats bench deads rows and presses 99% of the time. That's why my log looks that way.

BOSS
09-26-13, 12:53 am
I went through your log to get an idea of your training style and I noticed you don't do much assistance exercises.

Do you do them a different time?

I rarely do any sort of assistance work, no. I have in the past but almost none in the last two years.

BOSS
09-26-13, 12:55 am
Dan, appreciate you sharing your experience here. Total noob to this powerlifting game, looking to do a first meet next year (coming off a shoulder injury and would like to bench more than 95#...ugh!)

Cheryl

That's awesome Cheryl! You will love it. The ladies that train with me are awesome and all fall in love with lifting! even my wife loves deadlifting and she's barely done it

Altered Beast
09-26-13, 9:55 am
actually that's incorrect. THat is strictly Brandon's programming. I had nothing to do with it. What I will say is that assistance exercises are something that I may have done more of in the past, but do little of now if any. I may do a set of pullups at the end of my bench day and I did two or three sets of situps this year. THe reason I do so little is because of the consitency of my technique. The main lifts will make you strongest so it's always best to do them as much as possible. Everything else just competes for recovery. HOWEVER... The extent to which you can do that is based on how consistent your technique is. If you have weak areas or body parts then you will require assistance lifting. IE rows, hack squats, whatever... If you are just skinny then having more of a bodybuilding type routine with lots of assistance lifts and champion eating may be necessary. If you follow a westside template then you might need to do hundreds of face pulls with a band or tate presses or box jumps, but I just hit squats bench deads rows and presses 99% of the time. That's why my log looks that way.

I stand corrected!

Rogue
09-28-13, 4:06 am
That's awesome Cheryl! You will love it. The ladies that train with me are awesome and all fall in love with lifting! even my wife loves deadlifting and she's barely done it

Ah, deadlifts, the gateway lift for many females, myself included. Next thing you know you're doing oly lifts, Steinborn and Zercher lifts, strongman, powerlifting and deadlift parties.

Cheryl

Fry!
09-30-13, 3:35 pm
Hello,

maybe this is a offtopic-question, but will there be in the future a "pillars of the bench"-article at jts?
And also with this, what's you personal wisdom for the bad benchers(i closegrip and jerk more than i actually bench) like me out there?


And something other, how do you are able to create such a bounce at your raw-squats? that looked extremely impressive.







And by the way, if i may ask, why you stopped olympic weightlifting and changed to powerlifting?

BOSS
10-18-13, 1:29 pm
Hello,

maybe this is a offtopic-question, but will there be in the future a "pillars of the bench"-article at jts?
And also with this, what's you personal wisdom for the bad benchers(i closegrip and jerk more than i actually bench) like me out there?


And something other, how do you are able to create such a bounce at your raw-squats? that looked extremely impressive.






And by the way, if i may ask, why you stopped olympic weightlifting and changed to powerlifting?

First of all I never stopped olympic lifting to "change" to PL--I've always powerlifted even while I dabbled in some weightlifting. I also like powerlifting more personally and am better at it. But weightlifting was fun just not practical to do when preparing for a meet. I likely will write such an article for JTS, just not sure when. And it sounds like in your case you simply need a foundational bench program. Most basic bodybuilding programs follow a 3-4 sets of bench, 3-5 sets of incline DB pressing and 3 sets of flyes kind of program and that would likely be the kind of training you need to do. Benching fairly heavy for a total of 25 reps or so, then maybe wide grip bench or incline or DB presses for a total of 50-60 reps followed by flyes. Every 5 days would be good. THink: gain mass in the chest and delts

BOSS
10-18-13, 1:31 pm
Hello,

maybe this is a offtopic-question, but will there be in the future a "pillars of the bench"-article at jts?
And also with this, what's you personal wisdom for the bad benchers(i closegrip and jerk more than i actually bench) like me out there?


And something other, how do you are able to create such a bounce at your raw-squats? that looked extremely impressive.







And by the way, if i may ask, why you stopped olympic weightlifting and changed to powerlifting?

Oh, as far as creating spring in the bottom of the squat, this is done by having good flexibility in the groin/adductors which essentially absorb the downward momentum in a wider stance squat and allow me to descend quickly. You'll really just have to practice doing it if you're going to master it... Kind of tough to really give insight there, most people are able to feel it somewhat once their flexibility does not inhibit their descent speed.

Legacy
11-06-13, 5:18 pm
Dan, first off thanks for the motivation man, been following you for a while now on here and instagram, fb, all the social media BS; your a true definition of athlete.

My question for you man is how you deal with injuries? I recently tore my lattisimus dorsi (mainly the insertion point below my arm pit) and i am trying to keep my training going as much as I can with the injury (obviously only doing things I can without the pain). I am seeing a physical therapist and I have dropped the poundages on my lifts to allow time to heal, but I still gotta stay in the gym and train. As of now I still do squats, but do you have any tips/tricks/exercises you've used if you've been injured to keep your strength up with your upper body? I cannot deadlift or bench with the tear so Ive mainly been doing lower body, but I want to keep my upper body going. Im sticking to uni-lateral movements.

Just to give you some insight, I've been in the game 10 years, mainly been doing powerlifting, right now can only squat due to injury, wanna keep my upper body strong, I still lift around the pain but no deads or bench until it heals up, physical therapist is helping on the rehab. Any tips/tricks/exercises?

Fry!
11-08-13, 9:03 pm
I'm looking forward to your article at JTS, about weightlifting, but i'm a bit curious about JTS, because i searched you there, at the team site, but i didn't found you at the page, i'm there also a member.

And i'll got it, as far as i could understand what you mean, with creating a spring or rebound spring in the bottom, because i did it in a training session.




But if i'm allowed to question, do you have some tips to get tighter at the bench and to get the should blades in a better position, because i bench often in a gym, where are the 2 benches depleted and are in a way very cheap, very lowbudget, because they are bad build and the bench pad is upholstered, because the material gave up and the other bench is way to slippery.

BOSS
11-14-13, 3:32 am
Dan, first off thanks for the motivation man, been following you for a while now on here and instagram, fb, all the social media BS; your a true definition of athlete.

My question for you man is how you deal with injuries? I recently tore my lattisimus dorsi (mainly the insertion point below my arm pit) and i am trying to keep my training going as much as I can with the injury (obviously only doing things I can without the pain). I am seeing a physical therapist and I have dropped the poundages on my lifts to allow time to heal, but I still gotta stay in the gym and train. As of now I still do squats, but do you have any tips/tricks/exercises you've used if you've been injured to keep your strength up with your upper body? I cannot deadlift or bench with the tear so Ive mainly been doing lower body, but I want to keep my upper body going. Im sticking to uni-lateral movements.

Just to give you some insight, I've been in the game 10 years, mainly been doing powerlifting, right now can only squat due to injury, wanna keep my upper body strong, I still lift around the pain but no deads or bench until it heals up, physical therapist is helping on the rehab. Any tips/tricks/exercises?

Well, to be honest, I've always just trained straight through every injury. Except last year and the start of this year I had knocked my SI joint out of place and it was wreaking havoc on my sciatic nerve. I did what I could but I was legitimately limited there. I've only had one muscle tear, to my hamstring, but I had a meet two weeks after I tore it, so I simply wrapped it up constantly, iced, Advil and competed anyway. In your case, however, a torn lat is very serious. The lats are the biggest muscle in the upper body. You've got to let it heal up. But you need to address whatever technique and/or flexibility issues that lead to the injury as that shouldn't happen in a well-managed pop roach to your training. We all make mistakes, but just need to now become smarter/better for them... Sorry to lecture you! The price of experience can be high as you can see, but use this opportunity to make your squat training go through the roof. Now would be a perfect time for example to do the full on Smolov squat cycle, for example, as it legitimately works best when you are not dead lifting and benching!

BOSS
11-14-13, 3:34 am
Well ANIMAL brothers... Looks like I'm about to fly off to Australia to compete. Check out the meet live stream for the GPC PRO RAW V

mrdamo
11-14-13, 3:56 am
Have a safe flight mate and see you in Melbourne.

Altered Beast
11-14-13, 9:17 am
Well ANIMAL brothers... Looks like I'm about to fly off to Australia to compete. Check out the meet live stream for the GPC PRO RAW V

You will crush the competition!

So many top guys seem to fly to Australia several times a year. Is there something the rest of us should know? =) Their secret bacon perhaps?

Legacy
11-14-13, 8:55 pm
Well, to be honest, I've always just trained straight through every injury. Except last year and the start of this year I had knocked my SI joint out of place and it was wreaking havoc on my sciatic nerve. I did what I could but I was legitimately limited there. I've only had one muscle tear, to my hamstring, but I had a meet two weeks after I tore it, so I simply wrapped it up constantly, iced, Advil and competed anyway. In your case, however, a torn lat is very serious. The lats are the biggest muscle in the upper body. You've got to let it heal up. But you need to address whatever technique and/or flexibility issues that lead to the injury as that shouldn't happen in a well-managed pop roach to your training. We all make mistakes, but just need to now become smarter/better for them... Sorry to lecture you! The price of experience can be high as you can see, but use this opportunity to make your squat training go through the roof. Now would be a perfect time for example to do the full on Smolov squat cycle, for example, as it legitimately works best when you are not dead lifting and benching!

Thanks for the advice man. I actually tore it doing sumo deadlifts, I pulled 500 the week before and then when I went to pull 450 it just didn't move and i could just hear the tear, so it might have just been that time. I use to be a strength and conditioning coach (CSCS) so I'd like to think I was doing it properly, but we all have flaws and mistakes and don't know everything, so somewhere along those lines I fucked up with my form and execution. I have been killing my squats lately because my upper body work is restricted, but ill look into the Smolov squat cycle. I have also emailed you about the programs you have going on. Thanks for the advice man, good luck on the competition in australia.

tkon
12-02-13, 8:59 am
Legit thread. I like the back and forth with every body from you Dan. You're with out a doubt my favorite lifter. I know you used body building style template to build your current physique, but it's amazing how strong you're getting just hammering the basics. Makes sense, just really hard to do some times.

BOSS
12-06-13, 12:58 am
Legit thread. I like the back and forth with every body from you Dan. You're with out a doubt my favorite lifter. I know you used body building style template to build your current physique, but it's amazing how strong you're getting just hammering the basics. Makes sense, just really hard to do some times.

Thanks man. I'm not sure what I do that makes it a bodybuilding template but I do like lifting weights...

Altered Beast
12-06-13, 9:40 am
Dan, is there somewhere else where you log all of your training? Or do you prefer not to do so?

tkon
12-06-13, 1:59 pm
Thanks man. I'm not sure what I do that makes it a bodybuilding template but I do like lifting weights...

Sorry, I do not mean now at all. Rather I've read in quite a few other sites that you've used a bodybuilding type template to build your "foundation". I know now your current training is completely different then that of a bodybuilder. I love how simplistic your training is and it just goes to show how over complicated many people make it.

BOSS
12-08-13, 12:07 pm
Sorry, I do not mean now at all. Rather I've read in quite a few other sites that you've used a bodybuilding type template to build your "foundation". I know now your current training is completely different then that of a bodybuilder. I love how simplistic your training is and it just goes to show how over complicated many people make it.

Don't worry I'm mainly fascinated how people use the terms to automatically mean certain things. I mean really there's no reason why the powerlifter and bodybuilder are used to imply mutually exclusive types of lifters. Seems to me like if you lift weights you will get bigger if you want to get stronger and you'll have to get stronger if you want to get bigger and appear harder... You can only approach them separately with limited effectiveness in my opinion. You can look at Arnold as a perfect example... champion bodybuilder but started as a powerlifter. Benched around 500 and deadlifted almost 700... huge chest and upper body...

tkon
12-08-13, 1:54 pm
Don't worry I'm mainly fascinated how people use the terms to automatically mean certain things. I mean really there's no reason why the powerlifter and bodybuilder are used to imply mutually exclusive types of lifters. Seems to me like if you lift weights you will get bigger if you want to get stronger and you'll have to get stronger if you want to get bigger and appear harder... You can only approach them separately with limited effectiveness in my opinion. You can look at Arnold as a perfect example... champion bodybuilder but started as a powerlifter. Benched around 500 and deadlifted almost 700... huge chest and upper body...

You're right, in my mind I always want to categorize black and white, but in the end, lifting up heavy ass weight is what causes change.

Fry!
12-09-13, 7:58 am
You can look at Arnold as a perfect example... champion bodybuilder but started as a powerlifter. Benched around 500 and deadlifted almost 700... huge chest and upper body...
just to clarify, his first competition was in weightlifting, his first powerlifting competition was 2 years later, because that also was one of the first powerlifting competitions in germany.

Altered Beast
12-09-13, 10:52 am
just to clarify, his first competition was in weightlifting, his first powerlifting competition was 2 years later, because that also was one of the first powerlifting competitions in germany.

Ooooooooh! Correcting Dan Green, eh?

Juuuuuust kidding =)

BOSS
12-09-13, 1:18 pm
Last two workouts: finally starting to get some momentum for the RUM training:

Friday 12/6: Deadlifts

Sumo Deads

735x5

Sumo Block Pulls (weights on 4" blocks)

825x5 (these were a little sloppy on the first two but got better and ended with clean reps)

Weighted Neutral Grip Chin Ups

BW x 15
BW+90 x 2 x 9 reps

DB 1-arm rows

145 x 19(right)/20(left) bad counting
165x14(right)/16(left) more bad counting

This felt good to be able to get through a workout with some accessory lifting at the end

Universal Rep
12-09-13, 1:20 pm
Last two workouts: finally starting to get some momentum for the RUM training:

Friday 12/6: Deadlifts

Sumo Deads

735x5

Sumo Block Pulls (weights on 4" blocks)

825x5 (these were a little sloppy on the first two but got better and ended with clean reps)

Weighted Neutral Grip Chin Ups

BW x 15
BW+90 x 2 x 9 reps

DB 1-arm rows

145 x 19(right)/20(left) bad counting
165x14(right)/16(left) more bad counting

This felt good to be able to get through a workout with some accessory lifting at the end

Is this prep for RUM 7 or that starts later for ya?

BOSS
12-09-13, 1:23 pm
Sunday 12/8: Bench

Paused Bench

435 x 2 x 6 reps (all reps paused)

Speed Bench

405 x 3 x 6 reps -- these were fast and all three sets felt good and no pain in elbows or forearms

Extra Wide Grip Paused Bench

365 x 2 x 6 reps -- these felt ok. I'm adding more wide grip benching into the training to build up the workload for the chest early on

PullUps

BW x 15 -- kinda tired at this point and feeling pretty heavy lol. More to stretch out though at this point.

Was happy with the benching as the 435x2x6 was a PR. I'd hit it for one set before but it was a grind and this was two sets. Plus that was last december and was the set that I massively injured my SI joint on... so this is my best starting point going into any meet's training progression.

BOSS
12-09-13, 1:24 pm
Is this prep for RUM 7 or that starts later for ya?

Yes, I'm training for RUM. I'm also competing at the LA Fit Expo two weeks before RUM so really I'm prepping for both

Universal Rep
12-09-13, 1:25 pm
Yes, I'm training for RUM. I'm also competing at the LA Fit Expo two weeks before RUM so really I'm prepping for both

And then the CAGE a few weeks after RUM... Thats a packed schedule. That dont take a toll on ya?

BOSS
12-10-13, 1:34 pm
And then the CAGE a few weeks after RUM... Thats a packed schedule. That dont take a toll on ya?

Ehh it's just lifting weights. How bad can it be?

Universal Rep
12-10-13, 2:24 pm
Ehh it's just lifting weights. How bad can it be?

Hahaha, nice.

tkon
12-11-13, 4:58 pm
What are you thoughts on mobility/stretching Dan? Also how bad is butt wink in the squat? I have some issues with this and I'm not sure if it'll lead to an injury or if it's a mobility issue.

BOSS
12-16-13, 10:45 am
What are you thoughts on mobility/stretching Dan? Also how bad is butt wink in the squat? I have some issues with this and I'm not sure if it'll lead to an injury or if it's a mobility issue.

Butt wink has to do with hamstring flexibility but is usually just a technical mistake. Usually people read that they are supposed to "sit back" as they squat and this is not really a good way to think about squatting. I would say that a better way to think about it is to keep your hips back just enough to start the descent of a squat on your heels and you should squat "down" lol and try to keep your heels firmly planted. So just stay back enough to push through the heels at the bottom. "sit back" too far and it will become a good morning

BOSS
12-16-13, 11:22 am
Thursday -- Deadlifts

Thursday I deadlifted. Sumo pulls. Went up to 765 for 2 sets of 4 reps. The last three deadlift days have been as follows:

2 weeks ago:
Sumo DL
705 x 7 x 2 sets (second set was with straps)
lots of pullups/rows

1 weeks ago:
Sumo DL
735 x 5
Sumo Block Pulls
825 x 5 (used straps here)

This week:
Sumo DL
765 x 4 x 2 sets (second set with straps)
back felt strained, went home.

Next workout plan should be 795 x 3 ...

tkon
12-16-13, 3:17 pm
Crazy strong pulls, you do a lot of work with such high weights, pretty impressive :)

tkon
12-16-13, 5:00 pm
What are you thoughts on mobility/stretching Dan? Also how bad is butt wink in the squat? I have some issues with this and I'm not sure if it'll lead to an injury or if it's a mobility issue.

Ah, I think I get too caught up in queue's and need to do what's "right" for me. Thank you again :)

SomeDayI'llBeXL
12-17-13, 10:16 am
Thursday -- Deadlifts

Thursday I deadlifted. Sumo pulls. Went up to 765 for 2 sets of 4 reps. The last three deadlift days have been as follows:

2 weeks ago:
Sumo DL
705 x 7 x 2 sets (second set was with straps)
lots of pullups/rows

1 weeks ago:
Sumo DL
735 x 5
Sumo Block Pulls
825 x 5 (used straps here)

This week:
Sumo DL
765 x 4 x 2 sets (second set with straps)
back felt strained, went home.

Next workout plan should be 795 x 3 ...

I saw the video for the 765x4, that appeared to be a brutal set. Fighting through them showed alot of guts. For me, if the first rep took that long, I would have called it a day. Thats why you are the champ and im the chump, lol. Nice work BOSS

BOSS
12-17-13, 4:46 pm
I saw the video for the 765x4, that appeared to be a brutal set. Fighting through them showed alot of guts. For me, if the first rep took that long, I would have called it a day. Thats why you are the champ and im the chump, lol. Nice work BOSS

The second set was the one you're referring to. I wore straps for that and I have a very tough time setting up with them. The first set was no straps and very easy. Probably had a fifth rep in the tank.

BOSS
12-17-13, 4:53 pm
Sunday -- Upper Body Day 2 (chest high reps/shoulders)

1. Buffalo Bar Paused Extra Wide Grip Bench --

323x8
353x8 (PR)
373x6 (PR)
323x7
283x12

2. Seated Behind the Neck Press --

225x10
275x5
315x3 (PR)
265x8
265x7
225x8
185x14

3. DB Lateral Raises (very strict)

45s x 15,15,20

Overall this was pretty good. My high volume day work is improving despite chest soreness from benching Friday (2 days prior) and very sore forearm tendons from the bench feeling very unstable Fri.
Just feels good to keep the workload high and do a lot of volume. As I get closer to the meet hopefully this will help to increase my benching potential.

BOSS
12-17-13, 4:59 pm
Monday -- Squats

I've been having a little anxiety about squatting since this is the first no knee wrap meet I'm prepping for in 16 months, but tonight was the first time my strength is feeling like it's coming back.

1. Low Bar Squats

156x10
246x6
336x4
426x2
516x1
606x1

... put belt on ...

646x3 finally feeling easier lol
676x2
701x2 (both sets the second rep felt easy and the first kinda tentative)

2. Paused High Bar Squats (3 sec pause at bottom)

556x3
586x2
606x2 not too bad...comfortable sitting in the hole

felt good finally and now my confidence is coming back without the wraps... getting my walkout, spacing, balance, timing all back now. Should be looking to break past my previous best 760 no wrap squat by meet time

ibnmahama
12-18-13, 12:33 pm
Do you always use straps on your second set of deads?

BOSS
12-18-13, 1:32 pm
Do you always use straps on your second set of deads?

no. but just something I'm trying

BOSS
12-20-13, 6:10 pm
Last night was bench. I felt really strong off the chest but my forearms were killing me. Everything was painful. I stretched out my wrists and forearms a bunch afterward and I think I've found the problem that should help keep the forearm pain down. But last night was as follows:

Paused Bench (all reps paused)

415x1
455x5
455x5
455x4

None of these were PRs but they felt extremely easy... I may have been able to hit 6 on the first set which would've been a huge PR. Anyway, the next bench day I'll have a chance to shoot for a new 5RM PR.

Touch and Go Bench

425x5 (this felt horrible on my forearms and I decided to be done for the day)

I've been having some success seemingly from the extra chest overloading that I've been getting from doing the extra wide buffalo bar benching for reps so I think I'll save my self for hitting that hard again this week. It feels like these will really make a difference for me in my regular benching so I'm eager to see how it goes for the next few weeks.

J Wong
12-20-13, 11:43 pm
I love reading this log...always cool to see how the best trains.

Altered Beast
12-21-13, 2:31 pm
The Buffalo Bar does give an increased ROM, but I figured it being so damn thick and heavy (65 Pounds I believe) it's putting extra pressure on those rotators and forearms of yours!

I've got one myself but never thought in a million years to Press with it! LOL! Than again, I'm not at WR numbers and need to try different things just yet!

On a pain note, since switching to SBD Sleeves for both my arms and knees I've noticed much less pain and inflammation from training. Much more supportive, far better stitched and almost seem thicker!

BOSS
12-22-13, 1:14 pm
The Buffalo Bar does give an increased ROM, but I figured it being so damn thick and heavy (65 Pounds I believe) it's putting extra pressure on those rotators and forearms of yours!

I've got one myself but never thought in a million years to Press with it! LOL! Than again, I'm not at WR numbers and need to try different things just yet!

On a pain note, since switching to SBD Sleeves for both my arms and knees I've noticed much less pain and inflammation from training. Much more supportive, far better stitched and almost seem thicker!

The buffalo bar is actually kinda nice. It doesn't rotate because the center of gravity where the weights are is below your hands so it stays straight while you press. It's 53 lbs (I have the one from York which is cheap not the one from Iron Mind--Mine was $175 from a guy on craigs list vs $400 from IM) Because your grip is wide but on an angle it doesn't torque the wrists that much but the thickness makes you set your grip properly before you unrack or you will callus up your palms quickly.
THe main benefit is the overload it places on your pecs and biceps. It's almost like it's the barbell equivalent of a DB fly. I can feel the added drive off the chest that it's giving me on my normal bench though! and that's most important of course! I need something that will give me a stronger chest if I'm going to create another SIGNIFICANT improvement in my bench and not just 5-10 lbs in a year. So we will see after this training cycle and then one more how much it impacts my strength. I benched 523 at my last meet, but I'd really like to reach 550 at some point in 2014.

As for the SBDs I'm looking at them and they look pretty nice. I'm still breaking in my Titan sleeves and they're starting to feel better each training day. To be fair I've just felt kinda rusty since being out of wraps but now I'm starting to feel much better.

BOSS
12-22-13, 1:23 pm
Deadlift Training - Friday

apparently I was doing something wrong, it felt like I was a little slow off the floor. Probably taking too wide of a grip is what it felt like. Either way I missed the third rep on both attempts by losing my grip above the knees...

Sumo Deadlift

145x8
235x5
325x3
415x2
505x1
615x1
715x1
belt on...
795x2 missed rep 3
795x2 missed rep 3 ... again

Deficit Deadlift Conventional

685x4 this was a pr by 10 lbs

Jay Nera
12-23-13, 12:51 am
Deadlift Training - Friday

apparently I was doing something wrong, it felt like I was a little slow off the floor. Probably taking too wide of a grip is what it felt like. Either way I missed the third rep on both attempts by losing my grip above the knees...

Sumo Deadlift

145x8
235x5
325x3
415x2
505x1
615x1
715x1
belt on...
795x2 missed rep 3
795x2 missed rep 3 ... again

Deficit Deadlift Conventional

685x4 this was a pr by 10 lbs

Whenever I look at your training log/videos I just think how fortunate I am that I have a healthy self-esteem... these are some inspiring numbers. Whats your weight at? Are you ready for a flex off?

BOSS
12-24-13, 3:13 pm
Whenever I look at your training log/videos I just think how fortunate I am that I have a healthy self-esteem... these are some inspiring numbers. Whats your weight at? Are you ready for a flex off?

I'll be ready. Finally dieting. I'm down to 246 today. 1-1.5 pounds per week and I'll be ready. how's your bench?

BOSS
12-24-13, 3:22 pm
Sunday -- Bench & Shoulders

Buffalo Bar Bench Extra Wide Grip

143x8
233x8
283x8
323x7 bad counting
363x9 PR for reps
383x7 PR here for weight and reps
393x6 PR
333x10 PR for back down set

overall strength is going way up on these...looking forward to seeing it transfer over to the regular bench as these continue

Seated Behind the Neck Press

135x10
225x12
275x6
305x2 was kinda gassed by this point
225x10
185x14 drop set

DB Laterals

45 x 18 strict
50 x 16 strict
50 x 18 strict

upper body was thoroughly pumped up at this point

BOSS
12-24-13, 3:26 pm
Monday -- Squats

today went poorly as my hips felt totally smoked.

145x8
235x5
325x3
415x2
505x1
595x1
...belt on...
655x2
685 miss
685 miss both times my hips pretty much didn't cooperate at the bottom and moved on. Was stronger last week so not really a big concern. I think hitting the front squats again will solve the problem

Pullups
BW x 23
BW x 20 Best ever back to back sets here

DB 1-arm rows
165x15 each
165x15 each

done. Pumped up lats...achy hips. will regroup and build the hips back up with higher reps
tonight will be benching

tkon
12-27-13, 11:20 am
Monday -- Squats

today went poorly as my hips felt totally smoked.

145x8
235x5
325x3
415x2
505x1
595x1
...belt on...
655x2
685 miss
685 miss both times my hips pretty much didn't cooperate at the bottom and moved on. Was stronger last week so not really a big concern. I think hitting the front squats again will solve the problem

Pullups
BW x 23
BW x 20 Best ever back to back sets here

DB 1-arm rows
165x15 each
165x15 each

done. Pumped up lats...achy hips. will regroup and build the hips back up with higher reps
tonight will be benching

Really glad your training is going so well, especially your bench. Btw when is the Boss Barbell Strength Method being released? I'm very interesting in buying it. When I get a better gym set up I'd love to run your program and definitely try and get you as a coach. I read online you're $35 a week with a 10 week minimum commitment. Any way happy holidays man and great lifting :)

Jay Nera
12-31-13, 12:04 am
I'll be ready. Finally dieting. I'm down to 246 today. 1-1.5 pounds per week and I'll be ready. how's your bench?

Bench is moving well. I just finished a few weeks of building volume with 80% which went really went. Subjectively- feels great... but objectively..i wont know until I get through these next few weeks of adding some weights. Jeremy had what looked like an easy 455x5 so I better step my game up as I think I could only do about 2 maybe 3 paused with that... But we'll see...

you're still 26 pounds over!!!??? Man, thats nuts, I still got a lot to learn about cutting because that sounds nuts to me. I dont feel so bad about Kade anymore because he's only 18 pounds over in comparison. I guess I can stop calling him Fatty Weber in an attempt to bully his weight down.

BOSS
12-31-13, 10:13 am
Bench is moving well. I just finished a few weeks of building volume with 80% which went really went. Subjectively- feels great... but objectively..i wont know until I get through these next few weeks of adding some weights. Jeremy had what looked like an easy 455x5 so I better step my game up as I think I could only do about 2 maybe 3 paused with that... But we'll see...

you're still 26 pounds over!!!??? Man, thats nuts, I still got a lot to learn about cutting because that sounds nuts to me. I dont feel so bad about Kade anymore because he's only 18 pounds over in comparison. I guess I can stop calling him Fatty Weber in an attempt to bully his weight down.

Yeah weight is still high right now, but not too bad. I did see Jeremy's bench. Looks good. He'll hit a big total and everyone else will leave 220s lol

BOSS
12-31-13, 10:17 am
Sunday -- Bench

So this was my 4th bench session in 8 days and my forearms were killing me. Even to the point where I thought my grip might give out.

But... pressing strength was there.

Bench

135 x 8
225 x 6
275 x 4
315 x 3

Paused

365 x 1
405 x 1
440 x 1
475 x 3
475 x 4 -- 4th was a grind as I had to let up a little with the forearm pain, but still a PR pretty easily
475 x 3 -- easy again but didn't want to push

Bench vs. 80 lbs chains

385 x 5
405 x 3
425 x 2 x 2

Close Grip

385 x 9
385 x 7
335 x 8

today was rough with the forearm pain but I know with some more rest days my strength will shoot up so it's ok to hold things down with a bit of concentrated overtraining

GUNS
12-31-13, 10:28 am
Don't know how I missed this thread, and not sure why there are not more people in here! Haha!

BOSS
12-31-13, 10:55 am
Monday -- Squats

I didn't deadlift this week as the schedule got crazy and really, my hips were a little (a lot) off.
SO I felt pretty refreshed by yesterday with only a little tenderness in the IT band.

Squats

145 x 6
235 x 5
325 x 3
415 x 2
516 x 1
606 x 1

belt on...

666 x 2 felt easy and controlled
716 x 2 felt strong like I had a third, but hip was upset, so I played it safe.
746 x 1 decided not to play it safe. Was ok, but I know if I feel more refreshed/healthy this will be a pretty easy weight

Stiff Leg Deads -- from a 3.5" deficit

405 x 6
556 x 6
646 x 3 not sure why I went this heavy, nor can I say it felt productive, but oh well

BOSS
12-31-13, 11:02 am
This was out of order, but from last Wednesday...

Front Squats

145 x 5
235 x 5
335 x 5
415 x 5
485 x 6
505 x 6
525 x 7 -- this was a rep PR

pretty simple workout, but I'd been slacking on the front squats the last month or so and I felt like my deadlifts were getting more and more "off" as my hips wouldn't stay down as well in the start of the pull. Came back with this PR set today and a little bit of a quad pump, so I feel like that won't be a problem going forward. Now, I don't usually front squat too close to my comps, but as I certainly don't feel overtrained at this point I'm confident that they'll be more helpful than problematic this time. Just going to play it by feel.

Altered Beast
12-31-13, 11:27 am
Don't know how I missed this thread, and not sure why there are not more people in here! Haha!

Oh there are plenty, everyone is just too timid to speak! LOL!

I don't mean to kiss ass, but we are in the presence of a legend. Kind of intimidating =)

tkon
12-31-13, 2:02 pm
Oh there are plenty, everyone is just too timid to speak! LOL!

I don't mean to kiss ass, but we are in the presence of a legend. Kind of intimidating =)

It's true :)

You do so much work man, I've been doing 5/3/1 for about 6 months now and I feel like I'm not doing nearly enough working sets.

GUNS
12-31-13, 3:39 pm
Oh there are plenty, everyone is just too timid to speak! LOL!

I don't mean to kiss ass, but we are in the presence of a legend. Kind of intimidating =)

Haha, I would bet, there would be no intimidation factor at all! Would love to train with him and pick his brain! I have never felt that way, just another guy who loves to train and just happens to be damn strong! No disrespect!

Pale Rider
12-31-13, 7:05 pm
Monday -- Squats

I didn't deadlift this week as the schedule got crazy and really, my hips were a little (a lot) off.
SO I felt pretty refreshed by yesterday with only a little tenderness in the IT band.

Squats

145 x 6
235 x 5
325 x 3
415 x 2
516 x 1
606 x 1

belt on...

666 x 2 felt easy and controlled
716 x 2 felt strong like I had a third, but hip was upset, so I played it safe.
746 x 1 decided not to play it safe. Was ok, but I know if I feel more refreshed/healthy this will be a pretty easy weight

Stiff Leg Deads -- from a 3.5" deficit

405 x 6
556 x 6
646 x 3 not sure why I went this heavy, nor can I say it felt productive, but oh well


Nice work dan looking crazy strong

Altered Beast
12-31-13, 7:30 pm
Haha, I would bet, there would be no intimidation factor at all! Would love to train with him and pick his brain! I have never felt that way, just another guy who loves to train and just happens to be damn strong! No disrespect!

Gotta pay homage =) but I do agree with your general point!