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J Wong
06-03-15, 5:10 pm
I am finally actually going to go through with giving sumo a legit shot for your meet.

The plan is to have a separate squat/DL accessory day which is something I've never done before and I just want to make sure I'm picking some appropriate movements for carryover and what not.

So this is what I have laid out in a general sense:

Monday: SQ/DL accessory
-Front Squats, SLDL, lots of upper back work

Friday: SQ/DL
-Squats
-Sumo DL
-Sumo Block Pull
-Good Mornings

alternate with other weeks of:

-Squats
-Deficit Conventional DL
-Good Mornings

obviously the main goal is to increase the DL. I have obviously always sucked at deadlifting and programming it so I'm just trying to get some outside advice from others

thanks in advance

micheldied
06-03-15, 10:34 pm
trap bar deadlifts with a 4-5" deficit for maybe 4 sets 8 reps
DB lunges heavy sets of 20 (3 x 10 each leg)

These aren't the best but if you can't squat for some reason they are ok

I actually just couldn't have the bar on my shoulder because of a new tattoo, but it's healed up now so I'm back to front squatting. What do you think about leg presses?
Unfortunately I don't have a trap bar either, but I'll definitely start doing lunges to get these quads bigger.

<]:^D
06-04-15, 9:00 am
The quick fix is to make sure you use wrist wraps and possibly a cuff or wrap around the forearm or elbow. Something like what Iron Rebel sells. Second, make sure you stretch your forearms periodically in all directions. Third, what's commonly the actual cause of elbow pain on bench is squatting, so make sure your squat setup isn't wreaking havoc on the elbows or biceps

Fantastic! thanks for the advice!

BOSS
06-04-15, 12:48 pm
I actually just couldn't have the bar on my shoulder because of a new tattoo, but it's healed up now so I'm back to front squatting. What do you think about leg presses?
Unfortunately I don't have a trap bar either, but I'll definitely start doing lunges to get these quads bigger.

Not really a big fan of leg press, but a lot of people like it. I have only used one in training once for about a month in 2010

BOSS
06-04-15, 12:53 pm
I am finally actually going to go through with giving sumo a legit shot for your meet.

The plan is to have a separate squat/DL accessory day which is something I've never done before and I just want to make sure I'm picking some appropriate movements for carryover and what not.

So this is what I have laid out in a general sense:

Monday: SQ/DL accessory
-Front Squats, SLDL, lots of upper back work

Friday: SQ/DL
-Squats
-Sumo DL
-Sumo Block Pull
-Good Mornings

alternate with other weeks of:

-Squats
-Deficit Conventional DL
-Good Mornings

obviously the main goal is to increase the DL. I have obviously always sucked at deadlifting and programming it so I'm just trying to get some outside advice from others

thanks in advance

Well those are all good choices of exercises. I'd say to pull sumo every week until you need a break. Maybe block pulls and deficits one week, sumos from the floor the other. Block Pulls are the key to leverage.

Fry!
06-05-15, 10:22 am
Did you choose the black pendlays because of the colour, or was there a other reason?

Altered Beast
06-05-15, 11:49 am
Dan, how's everything going with BBBC? Are you finally getting more sleep? How's lady Sparkle?

Superman55
06-07-15, 10:56 am
Hey Dan, how do you feel about rotating assistance lifts? Stick with one and go till u can't anymore? Or pick a few and keep rotating through them? For example. With Rows, I like a few variations. should I stick with bar rows till I can't increase anymore then move on to another? Or rotate through 2-3-4 of them every time I'm supposed to row and just go about it like that?

Pete Rubish
06-08-15, 6:55 pm
I'll have to make it up to you guys and come out and do a meet next year. With the way my hip has been I'm not quite feeling ready to get on a big stage and test it out. That along with a local meet a week before will be keeping me away this year. I committed to the meet director back in February. But I'll definitely be keeping an eye on everything that happens that day.

Dbolguy16
06-08-15, 8:24 pm
How would you implement spoto pressing if I'm benching 2x per week.?
Maybe paused bench for one workout as the main movement and then on the second workout do spoto presses?

BOSS
06-08-15, 11:30 pm
How would you implement spoto pressing if I'm benching 2x per week.?
Maybe paused bench for one workout as the main movement and then on the second workout do spoto presses?

I like to always have paused bench first one day and either shoulders or wide grip first the other day. The second exercise of each workout is where I add a variation like Spotos

BOSS
06-08-15, 11:32 pm
I'll have to make it up to you guys and come out and do a meet next year. With the way my hip has been I'm not quite feeling ready to get on a big stage and test it out. That along with a local meet a week before will be keeping me away this year. I committed to the meet director back in February. But I'll definitely be keeping an eye on everything that happens that day.

It's all good Pete, hopefully you and everyone else watching it will be excited about it... We're just trying to make it big and make it fun

BOSS
06-08-15, 11:34 pm
Hey Dan, how do you feel about rotating assistance lifts? Stick with one and go till u can't anymore? Or pick a few and keep rotating through them? For example. With Rows, I like a few variations. should I stick with bar rows till I can't increase anymore then move on to another? Or rotate through 2-3-4 of them every time I'm supposed to row and just go about it like that?

For lats I rotate between pullups varying grips or weighted/unweighted, DB 1 Arm Rows, Chest Supported Rows and even bodyweight rows. For bench however I stick with one main assistance move for several weeks at a time. Squats I rarely switch it up I always squat low bar, high bar and front squats every week till I'm peaking and then I drop the fronts

BOSS
06-08-15, 11:35 pm
Dan, how's everything going with BBBC? Are you finally getting more sleep? How's lady Sparkle?

Getting things more under control, it's operating pretty smoothly now. I cut back my personal training to just 4 days a week from 6 so I'm able to give more time to the biz in general

BOSS
06-08-15, 11:36 pm
Did you choose the black pendlays because of the colour, or was there a other reason?

Just the color. I already have the white/black/red ones and I like them... no reason not to stock up a little

micheldied
06-09-15, 3:32 am
For lats I rotate between pullups varying grips or weighted/unweighted, DB 1 Arm Rows, Chest Supported Rows and even bodyweight rows. For bench however I stick with one main assistance move for several weeks at a time. Squats I rarely switch it up I always squat low bar, high bar and front squats every week till I'm peaking and then I drop the fronts

Just curious; I've seen that vid of you doing barbell rows with 405 pounds. Do you not do those regularly?

Dbolguy16
06-11-15, 12:56 pm
Hey dan , yesterday when I was doing front squats I got a super sharp knee pain in the front of my left knee
Has anything like this ever happened to you?, any tips on what I can do?

thesecondrei
06-16-15, 5:25 am
Dan, what wrist wraps do you recommend? Which ones do you use?

keembo
06-17-15, 1:43 pm
Hey Dan,

Can you briefly go over the purpose of an offseason in your case and how you transition from offseason to meet prep? Do you normally do whatever you feel like during an offseason or is there a set program you implement?

Do you take a few weeks off for a deload after your offseason so that you're 100% for your meet prep?

Thanks Dan

BOSS
06-17-15, 6:00 pm
Just curious; I've seen that vid of you doing barbell rows with 405 pounds. Do you not do those regularly?

No I spent about 10 years doing those and I don't find them to be as effective for me especially on top of all the deadlifting. Chest supported Rows target my back better I find and DB rows are great too.

BOSS
06-17-15, 6:02 pm
Hey dan , yesterday when I was doing front squats I got a super sharp knee pain in the front of my left knee
Has anything like this ever happened to you?, any tips on what I can do?

The best thing to do I would say is if you are going to front squat to make sure to warm up thoroughly. I squat 1 plate as much as I need to to make sure I'm flexible and warm enough for them. Same with the second weight. Then I can start to push, but loosen up first. That's key.
Also, keep your heels down.

BOSS
06-17-15, 6:03 pm
Dan, what wrist wraps do you recommend? Which ones do you use?

I generally have used the Titan Golds 24"

BOSS
06-17-15, 6:05 pm
Hey Dan,

Can you briefly go over the purpose of an offseason in your case and how you transition from offseason to meet prep? Do you normally do whatever you feel like during an offseason or is there a set program you implement?

Do you take a few weeks off for a deload after your offseason so that you're 100% for your meet prep?

Thanks Dan

The basic goals for off-season should be
1. heal any pains/injuries before meet prep
2. Don't train the competition lifts only the variations
3. Work on bringing certain lifts or weaknesses up (following a squat training cycle for example)

I don't really deload before a meet phase, I just reduce training intensity if I'm hurting

johnt
06-17-15, 7:16 pm
Dan,

Do you do any bicep work? Or do you feel all the back training you do hits them.

BOSS
06-18-15, 2:02 pm
Dan,

Do you do any bicep work? Or do you feel all the back training you do hits them.

I used to do 2-3 sets of EZ curls after pullups on my squat days 1-2x per month, but that was it and now I rarely do. I do a fair amount of back training that gets it indirectly

DGymn
06-18-15, 4:13 pm
Pretty open question but how will you chose the amount of worksets of your training?
How do you know you stressed the muscle enough to get strong yet not to much to not be able to recover to a higher level?
I feel like this is my problem for getting stronger..

keembo
06-18-15, 5:40 pm
Hey Dan,

While squatting heavier weights, how do you prevent your knees from shooting inwards as you push out of the hole? I remember you talking about how you like to incorporate a little bit of inward knee movement for initial leg drive but how much is too much? Is this because of weaker hips?

Thanks Boss!

The Untamed
06-19-15, 1:49 pm
Dan,

I've been through a hip arthroscopy surgery for hip impingement 2 weeks ago (left side 3 weeks ago et right side 2 weeks), since you have a lot of knowledge on how the body work, mobility etc... I was curious if you have any ideas on some rehab exercises, right now I'm seeing my PT 5x/weeks, but you know some sport specific (powerlifting) things ?

Thanks a lot BOSS

BOSS
06-19-15, 6:10 pm
Pretty open question but how will you chose the amount of worksets of your training?
How do you know you stressed the muscle enough to get strong yet not to much to not be able to recover to a higher level?
I feel like this is my problem for getting stronger..

Volume is often something that I regulate by instinct, or by some rules of thumb:

Generally I do more when I feel good, less when I don't (in terms of sets per exercise or per workout)

You can do 3 sets of an exercise where the first 2 sets are short of failure and the third is for max reps. The key to getting stronger is not just volume, but first QUALITY of reps. This approach means the quality will be high but you can still train the muscle to fatigue by the end. For example yesterday I did shoulder presses 3 sets of 6,6,10 reps then close grip bench 3 sets of 3,3,5 reps and weighted dips for 3 sets of 7,7,12 reps. So you can see the first two sets are only about 60% of the total number of reps I'm capable of. So the quality is high.

Another way is on bench I will perform a planned top weight for 2-4 sets. If for example I complete 5 reps on set 1, then on set 2 if I match the 5 reps I'll go for a third set. If I only hit 4 reps I will move on to the next exercise. If I hit 5 reps on the third set, then I can move on to a 4th set. So if you have the strength to keep performing at a high level then you may continue doing more sets.

BOSS
06-19-15, 6:12 pm
Hey Dan,

While squatting heavier weights, how do you prevent your knees from shooting inwards as you push out of the hole? I remember you talking about how you like to incorporate a little bit of inward knee movement for initial leg drive but how much is too much? Is this because of weaker hips?

Thanks Boss!

If your leg snaps then that's too much! But seriously, I would try it both ways. You should try to control the descent and then create as much upward drive and acceleration as possible. In other words, if you just focus on moving the weight your body will naturally put the knees in the right position. Try it both ways, and evaluate which feels better for you.

BOSS
06-19-15, 6:15 pm
Dan,

I've been through a hip arthroscopy surgery for hip impingement 2 weeks ago (left side 3 weeks ago et right side 2 weeks), since you have a lot of knowledge on how the body work, mobility etc... I was curious if you have any ideas on some rehab exercises, right now I'm seeing my PT 5x/weeks, but you know some sport specific (powerlifting) things ?

Thanks a lot BOSS

You know I don't really know what to advise you for that. Goblet squats and bulgarian split squats are generally good for good hip function for lifters, but I'm not experienced in dealing with that injury. I am interested to know what sort of recovery timeline you are looking at, as I have a similar hip impingement problem that may require surgery at some point

sgerwel1985
06-19-15, 9:32 pm
Dan quick question. If you were to program a routine where you want to hit legs 2x a week (one of those days being front squat) and chest 2 days a week, what do you feel is the best amount of days between them?

I'm currently looking at the following:

Monday: chest
Tuesday: front squat/quad
Wednesday: Back
Thursday Chest/Shoulder (do you feel pairing shoulders with chest is a good/bad move?)
Friday: Back Squat/Hammy?

My thought for the 2 chest days was Day 1: traditional bench grip. Day 2: narrow/close grip?

micheldied
06-20-15, 12:27 am
Hey Dan,

I'm about to go into my first meet, and only have 8 weeks to prepare for it, because I have to travel and I'm just recovering from a minor SI joint injury.
Could you give me some advice on how to get ready for it? It's a pretty short time considering I haven't been able to squat or deadlift in the last 2 weeks, but I'm sure I'll be recovered in one or two week's time.

thesecondrei
06-20-15, 12:49 am
Dan, I could only do either seated DB shoulder presses or side lateral raises for my accessory shoulder work (don't ask), if you were to pick one, which exercise would you say is better to get that capped shoulder look? I already do heavy barbell overhead presses

Dbolguy16
06-20-15, 12:54 am
dan how do you recommend I implement 2inch block pulls into my training?
I deadlift on Fridays and was planning for my next 12 week training cycle for the first 8 weeks to pull from 2inch block then from a deficit and then stiff leg and then for the last 3 weeks pull from the floor then deficit and then stiff leg

BOSS
06-22-15, 9:48 am
Dan quick question. If you were to program a routine where you want to hit legs 2x a week (one of those days being front squat) and chest 2 days a week, what do you feel is the best amount of days between them?

I'm currently looking at the following:

Monday: chest
Tuesday: front squat/quad
Wednesday: Back
Thursday Chest/Shoulder (do you feel pairing shoulders with chest is a good/bad move?)
Friday: Back Squat/Hammy?

My thought for the 2 chest days was Day 1: traditional bench grip. Day 2: narrow/close grip?

This all looks good, but it might be tough if you deadlift on back day instead of one of the squat days

sgerwel1985
06-22-15, 11:54 am
This all looks good, but it might be tough if you deadlift on back day instead of one of the squat days


So perhaps on the squat/hammy day i could/should do deadlift there?

marktucks
06-23-15, 4:55 am
Hey, Boss.

I'm in a constant off-season currently, thinking about competing somewhere down the road. Am I correct in thinking you organise your off-season training in 12 week cycles? If so, how often do you cycle your secondary exercises and accessories? Does it differ between bench and squat/deadlift?

Thanks for your help and inspiration!

BOSS
06-23-15, 8:57 pm
So perhaps on the squat/hammy day i could/should do deadlift there?

Yep I like back squats followed by deficit or stiff leg deads, front squats followed by rack pulls or stiff leg deads and heavy deads followed by paused squats or hack squats

BOSS
06-23-15, 9:03 pm
Hey, Boss.

I'm in a constant off-season currently, thinking about competing somewhere down the road. Am I correct in thinking you organise your off-season training in 12 week cycles? If so, how often do you cycle your secondary exercises and accessories? Does it differ between bench and squat/deadlift?

Thanks for your help and inspiration!

Basically my off season is defined by not doing the competition lifts, but instead their variations as the main lifts. Most of those can be effective for 4-8 weeks. For example, doing all beltless lifting tends to be effective for about 1 month for me and then starts to get me aching in a counterproductive way. Most of the squat variations like fronts and safety bar squats I like to use for 6-7 weeks before I find they tend to plateau or run their course. Doing an off-season phase around safety bar squats and all deficit deadlifts is a great way to prioritize your deadlift strength. Going on an olympic squatting tear and doing a combination of high bar squats and front squats 4-5x per week has been very effective for everyone I've had do that.

As for bench, I really don't take an off-season other than to train it less to promote elbow health. The name of the game in bench is muscle mass, whereas squats and deads rely heavily on technique.

Nmowery
06-25-15, 11:57 am
Hey Dan, I just wanted to start out by saying thanks for the time you spend on here answering questions and helping people out. I'm 32 and got back into lifting about 2 years ago...used to train for football in high school then for the hell of it in my early 20s but was never really dedicated to it. Finally after I hit 30 I was sick of being weak and out of shape so I started getting back to the gym, and very recently decided to start focusing on powerlifting. After reading through all your posts on here along with the basics, I've settled on the following routine, but was wondering if there were any general changes or alterations you might feel would be beneficial.

Monday: squat 3-5 sets, deficit dead lifts or rack pulls 3-4 sets, lunges or box stepups for 2 sets, back extensions 2-3 sets and then some calves and t-bar rows

Tuesday: bench press 3-5 sets, wide grip pause press 3-4 sets, incline dumbbell press 3-4 sets, pullups 3-4 sets, dips for 3 sets, barbell row for 3, then a few sets of curls

Thursday: deadlift 3-5 sets, front squat 3-4 sets, ghr 2 sets, leg curl 2 sets, calves and seated cable rows

Friday: military press 3-5 sets, seated dumbbell press 3 sets, lateral raises 2-3 sets, dumbbell bench 3 sets, dumbbell rows 3 sets, close grip bench 3-4 sets, lat pulls 3-4 sets, then a few curls again

I guess another general question I have is what your opinion is in regards to supersets on accessory lifts. I never do it with squats/bench/deadlifts of course, but for example on my leg day I'll superset hack squats and lunges with calves, or on Friday superset dumbbell presses and rows. I've seen others state that supersets have no place in a powerlifting routine, but I'm trying to get in and out of the gym as quick as I can, and honestly can't really find any negatives to working opposing muscles during rest periods.

BOSS
06-25-15, 7:15 pm
Hey Dan, I just wanted to start out by saying thanks for the time you spend on here answering questions and helping people out. I'm 32 and got back into lifting about 2 years ago...used to train for football in high school then for the hell of it in my early 20s but was never really dedicated to it. Finally after I hit 30 I was sick of being weak and out of shape so I started getting back to the gym, and very recently decided to start focusing on powerlifting. After reading through all your posts on here along with the basics, I've settled on the following routine, but was wondering if there were any general changes or alterations you might feel would be beneficial.

Monday: squat 3-5 sets, deficit dead lifts or rack pulls 3-4 sets, lunges or box stepups for 2 sets, back extensions 2-3 sets and then some calves and t-bar rows

Tuesday: bench press 3-5 sets, wide grip pause press 3-4 sets, incline dumbbell press 3-4 sets, pullups 3-4 sets, dips for 3 sets, barbell row for 3, then a few sets of curls

Thursday: deadlift 3-5 sets, front squat 3-4 sets, ghr 2 sets, leg curl 2 sets, calves and seated cable rows

Friday: military press 3-5 sets, seated dumbbell press 3 sets, lateral raises 2-3 sets, dumbbell bench 3 sets, dumbbell rows 3 sets, close grip bench 3-4 sets, lat pulls 3-4 sets, then a few curls again

I guess another general question I have is what your opinion is in regards to supersets on accessory lifts. I never do it with squats/bench/deadlifts of course, but for example on my leg day I'll superset hack squats and lunges with calves, or on Friday superset dumbbell presses and rows. I've seen others state that supersets have no place in a powerlifting routine, but I'm trying to get in and out of the gym as quick as I can, and honestly can't really find any negatives to working opposing muscles during rest periods.

Yeah this all looks pretty good. I don't have any problem with doing accessory work in supersets or circuits. Seems ok to me

Dbolguy16
06-25-15, 8:21 pm
dan how do you recommend I implement 2inch block pulls into my training?
I deadlift on Fridays and was planning for my next 12 week training cycle for the first 8 weeks to pull from 2inch block then from a deficit and then stiff leg and then for the last 3 weeks pull from the floor then deficit and then stiff leg

Anything?

Dbolguy16
06-27-15, 2:18 am
Another question, since I just finished my training cycle my next one I was planning to run for 12 weeks, at what percentage of my 1rm would you recommend I start off at?
I was planning to for the first 8 weeks to stick to the 3x5-6 rep range on the main movements and then the last 3 weeks switch to hit triples

Coondog
06-29-15, 10:49 am
Good Lord...I've been watching your sumo deadlift videos on instagram and cringing. Have you ever dropped the weight on your foot? now that I noticed how close the weight is to your toes when you bring it down/drop it, I can't unsee it

Alpha_
07-01-15, 11:44 am
Hey BOSS,
Any tips as far as beginner programming? How was your programming back in the day?
Also I find it really tough to stick to a program, I'm just too excited about lifting haha

TNX

micheldied
07-02-15, 1:21 am
Hey Dan,

I'm about to go into my first meet, and only have 8 weeks to prepare for it, because I have to travel and I'm just recovering from a minor SI joint injury.
Could you give me some advice on how to get ready for it? It's a pretty short time considering I haven't been able to squat or deadlift in the last 2 weeks, but I'm sure I'll be recovered in one or two week's time.

Hey Dan, could use a little help here. I'm 7 weeks out and can back squat with a little pain, front squat with minimal pain, but can't deadlift heavy at all.

BOSS
07-05-15, 12:15 pm
Hey Dan, could use a little help here. I'm 7 weeks out and can back squat with a little pain, front squat with minimal pain, but can't deadlift heavy at all.

If you can't deadlift then alternate between front/back squats but do it 3x per week. For back specifically train extensions/hypers if you can as well as lots of various rows and weighted chins. If you can't deadlift you'll have to just do the best you can but definitely increase your squat frequency. That should really help

BOSS
07-05-15, 12:20 pm
Hey BOSS,
Any tips as far as beginner programming? How was your programming back in the day?
Also I find it really tough to stick to a program, I'm just too excited about lifting haha

TNX

Any program will work. I usually just followed bodybuilding programs back in the day
Things like bench 3x8 then DB incline 4x12 and flyes
Or Squats 3 x 12,12,8 then hack squats and extensions/curls
Deadlift days were just up to a top set of reps then 4x12 bent rows and 4 sets pullups
I did probably 7x15 for skull crushers then pressdowns 4x10 and finished with dips for a tricep day also
My most progress came when I had a power clean day where I hit 5x5 at a top weight then hit rows and calves or DB shoulders after

Make sure you get the volume in, and THEN, if you feel good work up to some heavy reps for the day. That's how I always did it.
If I benched 315x3x8 and felt good I might go up to 365 after

BOSS
07-05-15, 12:20 pm
Good Lord...I've been watching your sumo deadlift videos on instagram and cringing. Have you ever dropped the weight on your foot? now that I noticed how close the weight is to your toes when you bring it down/drop it, I can't unsee it

No that would be dumb

BOSS
07-05-15, 12:21 pm
Another question, since I just finished my training cycle my next one I was planning to run for 12 weeks, at what percentage of my 1rm would you recommend I start off at?
I was planning to for the first 8 weeks to stick to the 3x5-6 rep range on the main movements and then the last 3 weeks switch to hit triples

Start around 75-78%

BOSS
07-05-15, 12:23 pm
Anything?

That seems ok to me. I like to pull from the floor and blocks in the same workout, but I also phase out the heavy block pulls 4-6 weeks from a comp

Dbolguy16
07-05-15, 5:11 pm
Dan have you ever used mark bells slingshot in your training?

Fry!
07-06-15, 11:10 am
When we will see squats again, actually the last weeks we just saw deadlifts, why you don't upload squats?

Dan have you ever used mark bells slingshot in your training?
If i can answer this, he (the great) used booth slingshot and titan ram in training, but currently he does'nt uses them.

micheldied
07-06-15, 12:11 pm
If you can't deadlift then alternate between front/back squats but do it 3x per week. For back specifically train extensions/hypers if you can as well as lots of various rows and weighted chins. If you can't deadlift you'll have to just do the best you can but definitely increase your squat frequency. That should really help

Do you think it's worth doing as many sets of light (40-60%) deadlifts as I can on what is normally my deadlift day?

Dbolguy16
07-07-15, 12:45 am
Hey dan I'm gonna be up in the Bay Area next week and I was wondering if I can stop by your gym for a little to meet you??

RomeyGBOD
07-12-15, 12:27 pm
Hey Dan, how do your metal deadlift shoes fit? Did you order a size big or small or Exsact? Thank you

BOSS
07-13-15, 1:44 pm
When we will see squats again, actually the last weeks we just saw deadlifts, why you don't upload squats?

If i can answer this, he (the great) used booth slingshot and titan ram in training, but currently he doesn't uses them.

Last few weeks I've been using the Ram. I like that better for sure. Been using it for close grip

BOSS
07-13-15, 1:46 pm
Hey Dan, how do your metal deadlift shoes fit? Did you order a size big or small or Exsact? Thank you

I think they were true to size, but I've been asked this before and the problem is I don't remember what I ordered and the tag on the inside is faded too much to read!

BOSS
07-13-15, 1:48 pm
Hey dan I'm gonna be up in the Bay Area next week and I was wondering if I can stop by your gym for a little to meet you??

You're welcome to stop by the gym, you'll just need to email us first at info@bossbarbell.com
I can't promise I'll be there as my schedule is hectic

BOSS
07-13-15, 1:49 pm
Do you think it's worth doing as many sets of light (40-60%) deadlifts as I can on what is normally my deadlift day?

No, I would definitely recommend you do not do that. If you need lots of volume of lighter stuff focus on stiff leg deads, hypers on a 45 degree bench and all kinds of rowing

The Untamed
07-13-15, 6:25 pm
You know I don't really know what to advise you for that. Goblet squats and bulgarian split squats are generally good for good hip function for lifters, but I'm not experienced in dealing with that injury. I am interested to know what sort of recovery timeline you are looking at, as I have a similar hip impingement problem that may require surgery at some point

I did these for my last week of rehab and it worked really well, thanks a lot !!
For the recovery timeline, the surgeon told me I could begin to squat/deadlift 1 month after the surgery, and that's what happenned, I did my first day of squatting 4 weeks after the surgery, just with 50% but good enough for a first day. Since then I just keep increasing the weight each session and it feels really good! But I've done both hips (with a small labral tear repair on the left) so if you just need to do one side you would probably heal even faster especially knowing your flexibility and mass around the hips.

I have another question regarding injuries lol, you're one of the only powerlifter that I know that didn't have/doesn't have shoulders pain or problems, do you think it's from your mobility/flexibility or do you do special prehab exercise for that ? I'm dealing with something that looks like a rotator cuff injury on my left side and can't get rid of it! I've tried a lot of kelly starett stuff, a lot of stretches, l-fly of course but won't go away..very annoying..
So my question is do you have any exercises or stretches that could help me with that ? thanks a lot BOSS

BOSS
07-15-15, 4:47 pm
I did these for my last week of rehab and it worked really well, thanks a lot !!
For the recovery timeline, the surgeon told me I could begin to squat/deadlift 1 month after the surgery, and that's what happenned, I did my first day of squatting 4 weeks after the surgery, just with 50% but good enough for a first day. Since then I just keep increasing the weight each session and it feels really good! But I've done both hips (with a small labral tear repair on the left) so if you just need to do one side you would probably heal even faster especially knowing your flexibility and mass around the hips.

I have another question regarding injuries lol, you're one of the only powerlifter that I know that didn't have/doesn't have shoulders pain or problems, do you think it's from your mobility/flexibility or do you do special prehab exercise for that ? I'm dealing with something that looks like a rotator cuff injury on my left side and can't get rid of it! I've tried a lot of kelly starett stuff, a lot of stretches, l-fly of course but won't go away..very annoying..
So my question is do you have any exercises or stretches that could help me with that ? thanks a lot BOSS

Hey thanks for the feedback. 50% for first workout post-op is awesome!
Regarding shoulder health I have done pretty well there. Here's an explanation of it:

I've been a personal trainer 8 years and MOST of my clients work at a desk and on a computer and incur lots of shoulder problems.
There are 3 things that either contribute to shoulder health or to shoulder dysfunction...
1. Posture--specifically the ability to have thoracic extension (hunching over a laptop is thoracic flexion) Thoracic extension is a MUST for #2...
2. Scapular retraction-- being able to retract the shoulder blades (pinch them back and together) is critical to protecting the rotator cuff. If your shoulder blades retract then that allows you to move your arms back without having to create the ROM in the actual shoulder socket. Think about reaching into the back seat of your car for something and how uncomfortable that is. That's because your seat makes it impossible to move your shoulder blade back so you must compensate by creating ROM in the actual socket. This stretches out the rotator cuff and possibly can impinge the shoulder labram. When you bench or squat, shoulder retraction allows you to touch a bar to your chest without doing anything excessive in the shoulder socket so it protects the rotator cuff and bicep (which attaches across the socket). Last point here... if you cannot achieve thoracic extension you cannot retract your shoulder blades. You can only shrug your shoulders when you have thoracic flexion.
3. Lastly is external rotation. Strengthening the external rotators and making sure the internal rotators are not too tight is also key for shoulder health.

So in the end training your traps, rhomboids, rear delts and rotators conditions your shoulders while posture and mobility allow you to move safely repeatedly.

Buckfever
07-15-15, 5:03 pm
Dan I noticed on the facebook video of the good mornings that you've put on a lot of mass and are really lean. Can you still make 220?

Fry!
07-15-15, 10:30 pm
Hello,
the question is maybe, do you know which sort of rubber you used at your deadlift-plattform in the garage, or the bossbarbellgym?
Could it be this one?
http://www.tractorsupply.com/tsc/product/rubber-mat-black-4-ft-x-6-ft
thank you kindly and much luck in BoB2!


At my first ownmade plattform I made the mistake to buy beforehand a 1,7inch rubber flooring, shock resistant and also I thought I'm smart, but when I started to deadlift with steel plates, I discovered that the rubber indulges the weight and was perfect for bumber plates, but horrible for steel plates.

BOSS
07-16-15, 8:12 pm
Dan I noticed on the facebook video of the good mornings that you've put on a lot of mass and are really lean. Can you still make 220?

Oh yeah? That's comforting to hear but actually I've lost 15 pounds the last 2 months and I'm lighter than I was for RUM this year which is lighter than I was for RUM last year.
I have every intention of staying 220 until I've had my fair share of chances to set the PRs I'm capable of

BOSS
07-16-15, 8:16 pm
Hello,
the question is maybe, do you know which sort of rubber you used at your deadlift-plattform in the garage, or the bossbarbellgym?
Could it be this one?
http://www.tractorsupply.com/tsc/product/rubber-mat-black-4-ft-x-6-ft
thank you kindly and much luck in BoB2!


At my first ownmade plattform I made the mistake to buy beforehand a 1,7inch rubber flooring, shock resistant and also I thought I'm smart, but when I started to deadlift with steel plates, I discovered that the rubber indulges the weight and was perfect for bumber plates, but horrible for steel plates.

Yep I've gotten all the mats from TSC. They are 4' x 6' x 3/4" and about 80-100 lbs a mat. If you lift on those you'll be good. Maybe 2 layers of 5/8" plywood under and you're good for steel plates. If you step up to the calibrated plates which pack about twice the weight into the same surface area they will start to crush the wood under. I had to redo all my platforms with a second 3/4" layer of rubber under the sweet spot where the weights hit and now it's all good!

thesecondrei
07-16-15, 11:37 pm
Dan, favorite seasoning for chicken breasts?

micheldied
07-17-15, 2:51 am
No, I would definitely recommend you do not do that. If you need lots of volume of lighter stuff focus on stiff leg deads, hypers on a 45 degree bench and all kinds of rowing

Thanks for the advice, Dan. Taking it slow sucks.

BOSS
07-17-15, 10:14 am
Dan, favorite seasoning for chicken breasts?

Does steak count?

JEAH
07-17-15, 4:21 pm
How do you typically organize a hypertrophy training phase? And do you always follow it by a strength and peaking phase or do you ever do something like a strength phase then back to a hypertrophy phase? I'm wanting to add another 25lbs but not lose too much strength by training at lower intensities all the time.

Thanks Dan

rainman
07-17-15, 4:53 pm
Hi Dan,
Good to hear that the RUM prep sounds like it's going to plan. I'd bother another Animal, but it seems like you'd be the best one to give me advice on this.

I have always squatted wide stance, low bar and in Chucks, but have recently bitten the bullet and bought a pair of Olympic shoes to squat in, mainly for the increased stability during walk outs and between reps. Transition period is going alright, with the odd pitching forward but nothing major, although I have found my stance creeping in slowly. I was just wondering if you have ever run flats and, if so, why have you stuck with heeled shoes when your stance is so wide? I feel they're a sound investment, but there's that voice in my head, (probably Chuck Taylor), telling me to go back to Converse.

Thanks for your time.

BOSS
07-18-15, 3:09 pm
How do you typically organize a hypertrophy training phase? And do you always follow it by a strength and peaking phase or do you ever do something like a strength phase then back to a hypertrophy phase? I'm wanting to add another 25lbs but not lose too much strength by training at lower intensities all the time.

Thanks Dan

Generally my training phases are based on strength/hypertrophy and then strength/peaking/recovery near a meet. After a meet or when I've got enough time off for an "off season" then I might pick a specific lift to focus on for a while that might ordinarily not get prioritized like conventional deads when they're normally last in the workout when I'm prepping for a meet.

I've laid out the workout split numerous times so if you look through this thread you'll likely find it.

The simple version is a 5 day split with 2 squat days, 2 upper body days and a deadlift day

BOSS
07-18-15, 3:17 pm
Hi Dan,
Good to hear that the RUM prep sounds like it's going to plan. I'd bother another Animal, but it seems like you'd be the best one to give me advice on this.

I have always squatted wide stance, low bar and in Chucks, but have recently bitten the bullet and bought a pair of Olympic shoes to squat in, mainly for the increased stability during walk outs and between reps. Transition period is going alright, with the odd pitching forward but nothing major, although I have found my stance creeping in slowly. I was just wondering if you have ever run flats and, if so, why have you stuck with heeled shoes when your stance is so wide? I feel they're a sound investment, but there's that voice in my head, (probably Chuck Taylor), telling me to go back to Converse.

Thanks for your time.

In my experience the lateral stability is just not a problem. That's the main advantage thought for the chucks. Squat shoes are superior in terms of being rock solid underneath you. Mine support my arch perfectly so I feel all my power going into the ground and that's the best thing. The raised heel is just different not better or worse, but for me it let's me hit depth more easily and to feel more of a balance of hips and quads. They also allow me to train high bar and front squats A LOT better

rainman
07-19-15, 10:39 am
Thanks for the info. 24 hour response too. The Romaleos have certainly helped with my front squatting and, in time, my low bar too I'm sure. Just need to build up my quads now!

BOSS
07-19-15, 11:02 am
Thanks for the info. 24 hour response too. The Romaleos have certainly helped with my front squatting and, in time, my low bar too I'm sure. Just need to build up my quads now!

building up the quads... not to be underestimated!

If your quad strength goes up, so does your squat and deadlift!

And that's usually 75-80% of your total

This is why I make it a priority to peak my front squats every training cycle

Front squats go up... total goes up

rainman
07-19-15, 11:37 am
Duly noted. Thanks again. You are a credit to powerlifting.

Altered Beast
07-20-15, 10:47 am
Howdy champ! How's your training coming along? I know you've been busy getting BoB2 up and running, but are you still focused on a meet any time soon?

BOSS
07-21-15, 2:47 pm
Howdy champ! How's your training coming along? I know you've been busy getting BoB2 up and running, but are you still focused on a meet any time soon?

Training is going well. I'm competing at Boss of Bosses 2! That's the next meet

Altered Beast
07-22-15, 10:23 am
Training is going well. I'm competing at Boss of Bosses 2! That's the next meet

Oh wow! Didn't know you were competing. What are you shooting for numbers wise?

BOSS
07-22-15, 12:24 pm
Oh wow! Didn't know you were competing. What are you shooting for numbers wise?

Big ones lol

JEAH
07-23-15, 1:14 am
Big ones lol

Is there gonna be a live stream?

Generally speaking as a powerlifter what is the longest you would consider running a hypertrophy phase?

Altered Beast
07-23-15, 11:33 am
Big ones lol

LOL! I see, wanting to shock the world as usual hitting a WR and winning the meet, eh?

BOSS
07-23-15, 4:41 pm
Is there gonna be a live stream?

Generally speaking as a powerlifter what is the longest you would consider running a hypertrophy phase?

Yes there will be a live stream.
We will be announcing the details for the live stream really soon

As for a hypertrophy phase, I'd say as long as you want just not all the way up until a meet. I prioritize technique and recovery prior to a meet to ensure top performance

BOSS
07-23-15, 4:42 pm
LOL! I see, wanting to shock the world as usual hitting a WR and winning the meet, eh?

Yeah I'm not really into predictions... just going to have to wait and see man!

micheldied
07-27-15, 2:33 pm
Hey Dan, I could use some help with my low bar squat form; when the weight gets heavy, I have trouble keeping the weight on my quads as I come out of the hole, and end up arching my back to get the weight up.

I don't have the same problem with my high bar squats or front squats. Do you have any tips on how to get the technique right? Or any specific exercises that may fix this?

Here's a video to show you what I mean: https://www.youtube.com/watch?v=UyAdKr7rYIA&feature=youtu.be

Thanks!

Info Junkie
07-27-15, 3:24 pm
Dan just want to say your YouTube /Instagram videos are really inspirational you solo got me back on track training heavy again which is far more enjoyable , always watch few clips at 6am before the gym , keep it up.

I'm from a bodybuilder family and I find myself more not inspired from watching you than bodybuilding videos , there boring as hell the majority anyway going off track here lol

Keep the clips coming will be watching the live stream for sure

MR. C
07-28-15, 6:04 pm
Dan do you advocate squatting and deadlifting on the same day?

Dbolguy16
07-28-15, 8:08 pm
Thoughts on the Matt kroc situation?

jdw
07-29-15, 2:37 pm
Dan what's up hope training is going well; congrats on the lineup coming to BoB2 lot of strong people showing up to compete.

Giants rolling out of the All-Star break hot as hell, hopefully catch the Dodger scum this week.

I read your earlier post about shoulder health/mobility/scapular retraction etc. If you are pressing a lot, should you do pulling movements with about the same volume? Read/heard a lot of shit lately that you should be pulling more volume than you press to protect your shoulder capsule, even twice as much, blah blah...what do you think in terms of a 'ratio of push/pull work' (I guess? Shit hope that's not too unclear.) Thanks for taking the time to answer our dumbass questions.

Pete Rubish
07-29-15, 3:06 pm
Best of luck at Boss of Bosses, I know you'll tear it up man! Also really wanted to give you props for being a brother in Christ and being open about that.

BOSS
07-30-15, 1:28 pm
Best of luck at Boss of Bosses, I know you'll tear it up man! Also really wanted to give you props for being a brother in Christ and being open about that.

Thanks, I'm definitely looking forward to it man!

And as for being comfortable to tell people I'm Christian, I think not everyone knows this little secret, but being okay with being yourself and not trying to be someone you think people want you to be is the best way to live life.

Thanks man

BOSS
07-30-15, 1:33 pm
Dan what's up hope training is going well; congrats on the lineup coming to BoB2 lot of strong people showing up to compete.

Giants rolling out of the All-Star break hot as hell, hopefully catch the Dodger scum this week.

I read your earlier post about shoulder health/mobility/scapular retraction etc. If you are pressing a lot, should you do pulling movements with about the same volume? Read/heard a lot of shit lately that you should be pulling more volume than you press to protect your shoulder capsule, even twice as much, blah blah...what do you think in terms of a 'ratio of push/pull work' (I guess? Shit hope that's not too unclear.) Thanks for taking the time to answer our dumbass questions.

Yeah we'll see. We seem to dominate the even years though lol.

As for training the upper back and how much to do... just do it don't overthink it.

I like these Lat/mid back moves best:
--1 arm DB rows
--chest supported rows
--chest supported DB rows
--bodyweight rows
--pull-ups/chins
--bent rows... but not Pendlays... I hate those

As for the rear delts/traps/rotator cuff I like these best:
--bent lateral raises (rear delts) -- I only bend forward about 45 degrees not all the way as you can't achieve decent external rotation when your upper back is rounded over
--seated DB cleans (these are killer)
--hang cleans/snatches (these were a staple for me for a long time)

BOSS
07-30-15, 1:36 pm
Thoughts on the Matt kroc situation?

I find it confusing and don't really have the time or interest to find out more about him/her since I only know of them and don't personally know Matt.
I do think, however, in Matt's statement that his feelings are pretty well laid out and the explanation is pretty comprehensive

BOSS
07-30-15, 1:37 pm
Dan do you advocate squatting and deadlifting on the same day?

I do squat and deadlift on the same day sometimes. As for "advocating" it... I don't really know what to say. Just lift

BOSS
07-30-15, 1:39 pm
Dan just want to say your YouTube /Instagram videos are really inspirational you solo got me back on track training heavy again which is far more enjoyable , always watch few clips at 6am before the gym , keep it up.

I'm from a bodybuilder family and I find myself more not inspired from watching you than bodybuilding videos , there boring as hell the majority anyway going off track here lol

Keep the clips coming will be watching the live stream for sure

Not a problem man. Thanks for the kind words. I really appreciate that!

BOSS
07-30-15, 1:48 pm
Hey Dan, I could use some help with my low bar squat form; when the weight gets heavy, I have trouble keeping the weight on my quads as I come out of the hole, and end up arching my back to get the weight up.

I don't have the same problem with my high bar squats or front squats. Do you have any tips on how to get the technique right? Or any specific exercises that may fix this?

Here's a video to show you what I mean: https://www.youtube.com/watch?v=UyAdKr7rYIA&feature=youtu.be

Thanks!

This is pretty simple to explain: Watch your knees as you descend. First the travel forward (barely), but then, by the time you get to the bottom they travel backward again. The only way to get the quads to engage more pushing out of the hole is to load them more on the way down by letting them travel out in front more. When you do your warmups, practice lowering under control steadily and without free falling. You should feel the quads engaged during the descent not just the erectors and glutes (sitting back too much). When you get to the bottom, reverse deliberately by driving back into the bar like you're trying to pitch it off your back while simultaneously driving with the quads. To push with the quads sometimes it can help to focus on pushing the knees in a little to initiate the upward reversal and drive, then focus on accelerating the weight through the entire range of motion. You should feel like you are pushing through the entire square footage of both feet (not just your toes or heels). Paused squats at the bottom can help with the knee positioning and the last drill I'd do to build this is to do a couple of the warmup reps linked together aka bodybuilder style. Lower into the hole, drive up hard but drop back to the hole without locking out then repeat. So essentially do 2 or more reps without locking out at the top. You may pause at the 2/3 of the way up point momentarily before dropping back into the hole. Doing this will give you feedback as to whether the weight is in your quads as it should be or more in the back. In the end, bodybuilders sometimes squat this way to keep constant tension on the quads, but we can benefit from that as a drill by learning how to feel our quads doing the work during the squat.

Hope that helps

Altered Beast
07-30-15, 1:57 pm
Thanks, I'm definitely looking forward to it man!

And as for being comfortable to tell people I'm Christian, I think not everyone knows this little secret, but being okay with being yourself and not trying to be someone you think people want you to be is the best way to live life.

Thanks man

A reading, from the Holy Gospel according to DAN!

=)

micheldied
07-31-15, 2:40 am
This is pretty simple to explain: Watch your knees as you descend. First the travel forward (barely), but then, by the time you get to the bottom they travel backward again. The only way to get the quads to engage more pushing out of the hole is to load them more on the way down by letting them travel out in front more. When you do your warmups, practice lowering under control steadily and without free falling. You should feel the quads engaged during the descent not just the erectors and glutes (sitting back too much). When you get to the bottom, reverse deliberately by driving back into the bar like you're trying to pitch it off your back while simultaneously driving with the quads. To push with the quads sometimes it can help to focus on pushing the knees in a little to initiate the upward reversal and drive, then focus on accelerating the weight through the entire range of motion. You should feel like you are pushing through the entire square footage of both feet (not just your toes or heels). Paused squats at the bottom can help with the knee positioning and the last drill I'd do to build this is to do a couple of the warmup reps linked together aka bodybuilder style. Lower into the hole, drive up hard but drop back to the hole without locking out then repeat. So essentially do 2 or more reps without locking out at the top. You may pause at the 2/3 of the way up point momentarily before dropping back into the hole. Doing this will give you feedback as to whether the weight is in your quads as it should be or more in the back. In the end, bodybuilders sometimes squat this way to keep constant tension on the quads, but we can benefit from that as a drill by learning how to feel our quads doing the work during the squat.

Hope that helps

I feel like I lean over too much when I push my knees forward more, and it feels like I have no balance. Any advice on that?

Thanks for the help, Dan. You really are a godsend.

BarnhouseBull
08-01-15, 3:28 pm
Hey Dan what is your recommendation for intermediate programming? I think I've seen you recommend 531 before? Also do you have any suggestions for a lagging bench? My deadlift max is 500, squat 435, but my bench is 265, seems way out of proportion and I want to get it up.

BOSS
08-02-15, 1:18 pm
Hey Dan what is your recommendation for intermediate programming? I think I've seen you recommend 531 before? Also do you have any suggestions for a lagging bench? My deadlift max is 500, squat 435, but my bench is 265, seems way out of proportion and I want to get it up.

The bench program I did basically forever was

Bench 3x8
DB low incline 4x12
DB low incline flyes 3x10
Dips 3xAMRAP

then on a separate Day

Skull Crushers 5-8x(15-6) do 15s heavier and heavier until the reps go down then one drop set for high reps to finish
Cable Pressdowns 4x10 heavier to a top set then a drop set to finish
Dips 3xAMRAP

and a shoulder day

seated presses or seated DB presses
tons of front raises and laterals and rear delt laterals (only bend forward about 45 degrees for these not all the way forward)

BOSS
08-02-15, 1:24 pm
I feel like I lean over too much when I push my knees forward more, and it feels like I have no balance. Any advice on that?

Thanks for the help, Dan. You really are a godsend.

Practice doing it slowly first. It's ok to lean forward but it's not ok to feel like you're falling forward or pushing onto your toes

Focus on 3 things:
--tightness against the bar. make sure that as you initiate the squat you squeeze the upper back and don't allow the bar to drift forward
--hold your breath and brace your abs/obliques
--stay balanced from heel to toe

If you do those things you will achieve fundamentally correct reps. Squat down slowly adhering to those 3 rules, then accelerate back up by pushing into the floor hard (not by pushing the knees out)

If you stay balanced on the way down on pay attention to pushing up with the most acceleration possible your form will take care of itself. You must accelerate upward, but your don't need to gain a stretch reflex at the bottom. That's for heavy reps later... That's like the ace in the hole... play that last after everything else is good

intoodeep25
08-02-15, 2:53 pm
Thanks, I'm definitely looking forward to it man!

And as for being comfortable to tell people I'm Christian, I think not everyone knows this little secret, but being okay with being yourself and not trying to be someone you think people want you to be is the best way to live life.

Thanks man

This is refreshing. Everyone is drinking the "we must be accepting of everything and anything" koolaid. Nobody has a backbone nor wants to take a stand for anything anymore or have an unpopular opinion. I too am a christian and I refuse to conform to what the world is telling me I need to be. Hopefully more and more people with wake up and do the same. Good for you Dan!

Altered Beast
08-03-15, 1:38 pm
This is refreshing. Everyone is drinking the "we must be accepting of everything and anything" koolaid. Nobody has a backbone nor wants to take a stand for anything anymore or have an unpopular opinion. I too am a christian and I refuse to conform to what the world is telling me I need to be. Hopefully more and more people with wake up and do the same. Good for you Dan!

X2!

BarnhouseBull
08-04-15, 4:29 am
The bench program I did basically forever was

Bench 3x8
DB low incline 4x12
DB low incline flyes 3x10
Dips 3xAMRAP

then on a separate Day

Skull Crushers 5-8x(15-6) do 15s heavier and heavier until the reps go down then one drop set for high reps to finish
Cable Pressdowns 4x10 heavier to a top set then a drop set to finish
Dips 3xAMRAP

and a shoulder day

seated presses or seated DB presses
tons of front raises and laterals and rear delt laterals (only bend forward about 45 degrees for these not all the way forward)

Awesome, thanks Dan

BOSS
08-04-15, 2:22 pm
Awesome, thanks Dan

Yup this was what I did before becoming a powerlifter and it got my bench to around 375

BOSS
08-04-15, 2:22 pm
This is refreshing. Everyone is drinking the "we must be accepting of everything and anything" koolaid. Nobody has a backbone nor wants to take a stand for anything anymore or have an unpopular opinion. I too am a christian and I refuse to conform to what the world is telling me I need to be. Hopefully more and more people with wake up and do the same. Good for you Dan!

Thanks man!

BOSS
08-04-15, 2:23 pm
X2!

Thanks man!

jdw
08-04-15, 6:25 pm
Yeah we'll see. We seem to dominate the even years though lol.

As for training the upper back and how much to do... just do it don't overthink it.

I like these Lat/mid back moves best:
--1 arm DB rows
--chest supported rows
--chest supported DB rows
--bodyweight rows
--pull-ups/chins
--bent rows... but not Pendlays... I hate those

As for the rear delts/traps/rotator cuff I like these best:
--bent lateral raises (rear delts) -- I only bend forward about 45 degrees not all the way as you can't achieve decent external rotation when your upper back is rounded over
--seated DB cleans (these are killer)
--hang cleans/snatches (these were a staple for me for a long time)

Yeah I hear you on the even years. I'm in the South so I gotta wave the flag anytime we heat up. We need some arms, the Leake kid looked strong in his debut, wish we would have spent some runs on him.

Thanks again for insight on the accessory work for lats/upper back, am doing some of that stuff but I know I need more volume, probably as much as I can handle.

Big meet getting pretty close; I know you have been on some vicious cuts in the past...Since the meet is at your place, I'm curious as what's on the menu after you weigh, just shitloads of burritos and coffeecake and pedialyte or what? Good luck with all of it man, hope the month ends with a bang for you.

Dbolguy16
08-05-15, 12:55 am
Hey dan, how do you usually go about increasing someone's bench press?

MR. C
08-05-15, 7:51 pm
Hi dan, do u do decline for chest?

Info Junkie
08-06-15, 6:39 am
Hey dan that video of the 350kg squat for 2 was real impressive , gym atmosphere looks top notch,

I have a quick question about my deadlifts ,
I have always had this technique and iv never been injured (thankfully) but my starting point is perfect glutes level with the knees etc (conv deads) but when I start to pull my ass just shoots up and I literally crowbar the bar up I.e my chest is facing the floor not forward and glutes and head are parallel if that makes sense,

I simply cannot get the bar of the ground even a 100kg when trying to keep ass down and chest up but can do 200kg with my ass shooting up , I kinda have the same problem with sumo but not so much , I have long femurs and legs and narrow shoulders don't know if that matters much , but I hve noticed peolpe like yourself my dad and guys around the gym that are short and stocky can start pulling from low but I can't my glutes have to shoot up before the leverage starts , once I get it 1mm off the ground I can't get it all the way ,

Any tips on how start the pull without my glutes shooting up , I feel I have no tension there like my structure doesn't allow me to pull from there if that makes sense , I don't round my lower back in anyway always straight but not at any angle like yours if that makes sense , it nearly looks like a stiff legged dead if you get me


Keep the bosses of boss 2 prep clips coming

K.W
08-06-15, 6:17 pm
Having a routine that you follow each time you train a work set, like putting your belt on, putting your wraps on, chalking up, hitting nose tork, etc. can help you switch from anxious thought to focus and tunnel vision. Do it the same every time...


I went head first and entered into a meet and have been training with some guys that are really helpful. they have a program and I just started doing what they did. I quiet lifting with ear buds pretty much and I am focusing on controlling my mind and thoughts. I went from doing sets of 8 to 10reps to 2rep maxes (very stressful on me). I did 2 weeks of doubles, 1 week of singles and we worked on openers this week then just a deload and light stuff next week. My CNS got hit hard at first but I pushed though it and I feel pretty good now. Anyway that's my progress for now and I wanted to say thanks for the advice you've given me.

Info Junkie
08-08-15, 3:07 am
I just seening the that isauka guy deadlifting on Instagram (Bill who trains in your gym) that's what my technique would be like glutes that high before bar starts leaving the ground and chest the same abouts , where as you look like your glutes are down more and cheat forward ?

Not saying he has bad technique etc just that it's a good comparison ,u other comment is ^^^ up 2 , thanks dan

BOSS
08-09-15, 11:09 am
Hey dan that video of the 350kg squat for 2 was real impressive , gym atmosphere looks top notch,

I have a quick question about my deadlifts ,
I have always had this technique and iv never been injured (thankfully) but my starting point is perfect glutes level with the knees etc (conv deads) but when I start to pull my ass just shoots up and I literally crowbar the bar up I.e my chest is facing the floor not forward and glutes and head are parallel if that makes sense,

I simply cannot get the bar of the ground even a 100kg when trying to keep ass down and chest up but can do 200kg with my ass shooting up , I kinda have the same problem with sumo but not so much , I have long femurs and legs and narrow shoulders don't know if that matters much , but I hve noticed peolpe like yourself my dad and guys around the gym that are short and stocky can start pulling from low but I can't my glutes have to shoot up before the leverage starts , once I get it 1mm off the ground I can't get it all the way ,

Any tips on how start the pull without my glutes shooting up , I feel I have no tension there like my structure doesn't allow me to pull from there if that makes sense , I don't round my lower back in anyway always straight but not at any angle like yours if that makes sense , it nearly looks like a stiff legged dead if you get me


Keep the bosses of boss 2 prep clips coming

Hey thanks for the comments. This might throw you off a bit but trying to deadlift with the hips down and chest up is incorrect. It's also unrealistic! For sumo the goal is to get the hips close to the vertical projection of the bar -- close as possible to being over the bar but not necessarily low. This creates leverage like a low gear in a truck. For conventional the hips do not need to be close, but further back. This minimizes leverage -- like a high gear on a vehicle -- which allows for maximal power output. If your levers are good you can't create power but you can grind. For conventional the key is maximizing initial acceleration so you can have momentum for the top half of the pull. Pull in the position that allows you to start near the position where you'll actually get the bar off the ground. You can drop your hips 4-6" below that point to load tension first but not too much.

BOSS
08-09-15, 11:11 am
I went head first and entered into a meet and have been training with some guys that are really helpful. they have a program and I just started doing what they did. I quiet lifting with ear buds pretty much and I am focusing on controlling my mind and thoughts. I went from doing sets of 8 to 10reps to 2rep maxes (very stressful on me). I did 2 weeks of doubles, 1 week of singles and we worked on openers this week then just a deload and light stuff next week. My CNS got hit hard at first but I pushed though it and I feel pretty good now. Anyway that's my progress for now and I wanted to say thanks for the advice you've given me.

Sounds great man! Just remember you only need to get a little stronger each workout. Let your technique grow better as your strength increases.

BOSS
08-09-15, 11:12 am
Hi dan, do u do decline for chest?

No, but when I have done declines it's been with a close grip for tris more

BOSS
08-09-15, 11:13 am
Hey dan, how do you usually go about increasing someone's bench press?

Just look back through the threads. I've outlined this before numerous times.

BOSS
08-09-15, 11:16 am
Yeah I hear you on the even years. I'm in the South so I gotta wave the flag anytime we heat up. We need some arms, the Leake kid looked strong in his debut, wish we would have spent some runs on him.

Thanks again for insight on the accessory work for lats/upper back, am doing some of that stuff but I know I need more volume, probably as much as I can handle.

Big meet getting pretty close; I know you have been on some vicious cuts in the past...Since the meet is at your place, I'm curious as what's on the menu after you weigh, just shitloads of burritos and coffeecake and pedialyte or what? Good luck with all of it man, hope the month ends with a bang for you.

No, the best things to eat are starches and sodium. I like sushi, white rice and soy sauce first, then pasta plus bread and butter for dinner. Ice cream before bed, it's loaded with salt. For beverages I usually mix nuun tabs into water (strong electrolytes) and have lots of V8 juice (sodium is high). I try to avoid loads of sugary carbs as that will cause a diuretic-like effect on the kidneys. That's when you pee every 10-15 minutes at the meet.

You can train those rows and chins every single workout. I used to do it that way. 5-6x per week plus rear delts each time.

Dbolguy16
08-10-15, 1:27 am
Any updates on your book??

Altered Beast
08-10-15, 11:09 am
Any updates on your book??

I'm interested as well! I imagine it's going to sell like crazy.

BOSS
08-10-15, 7:12 pm
I'm interested as well! I imagine it's going to sell like crazy.

Sorry guys that's still on the back burner. maybe after the next meet I'll be starting that

micheldied
08-11-15, 11:35 am
This is pretty simple to explain: Watch your knees as you descend. First the travel forward (barely), but then, by the time you get to the bottom they travel backward again. The only way to get the quads to engage more pushing out of the hole is to load them more on the way down by letting them travel out in front more. When you do your warmups, practice lowering under control steadily and without free falling. You should feel the quads engaged during the descent not just the erectors and glutes (sitting back too much). When you get to the bottom, reverse deliberately by driving back into the bar like you're trying to pitch it off your back while simultaneously driving with the quads. To push with the quads sometimes it can help to focus on pushing the knees in a little to initiate the upward reversal and drive, then focus on accelerating the weight through the entire range of motion. You should feel like you are pushing through the entire square footage of both feet (not just your toes or heels). Paused squats at the bottom can help with the knee positioning and the last drill I'd do to build this is to do a couple of the warmup reps linked together aka bodybuilder style. Lower into the hole, drive up hard but drop back to the hole without locking out then repeat. So essentially do 2 or more reps without locking out at the top. You may pause at the 2/3 of the way up point momentarily before dropping back into the hole. Doing this will give you feedback as to whether the weight is in your quads as it should be or more in the back. In the end, bodybuilders sometimes squat this way to keep constant tension on the quads, but we can benefit from that as a drill by learning how to feel our quads doing the work during the squat.

Hope that helps

Thanks Dan, it really helped. I focused on trying to push my knees forward more and the weight moved better than it did the week before, though far from perfect.

https://www.youtube.com/watch?v=fUT5PP7oyM4&feature=youtu.be

Dbolguy16
08-11-15, 4:52 pm
Hey dan, I'm about to start a hypertrophy phase , what rep range do you recommend for the squat, bench , and deadlift and at what percent of my 1rm should I start??

BOSS
08-11-15, 8:35 pm
Hey dan, I'm about to start a hypertrophy phase , what rep range do you recommend for the squat, bench , and deadlift and at what percent of my 1rm should I start??

Honestly what I liked to do for a long time was always 3 sets x (8-12) reps on those
For seated DB presses it was the same
I liked to do DB benches for more like 4 x (10-15)
The only think I ever liked for 5x5 was power cleans. Great for mass

BOSS
08-11-15, 9:03 pm
Thanks Dan, it really helped. I focused on trying to push my knees forward more and the weight moved better than it did the week before, though far from perfect.

https://www.youtube.com/watch?v=fUT5PP7oyM4&feature=youtu.be

Yeah that looked better than last video. Both reps you achieve a more balanced bottom position, but the first your knees push all the way back as you push through the sticking point. The second your knees stay slightly forward of your ankles at the sticking point so the quads are loaded just a little more throughout. Just examine how far forward or back your knees are at the sticking point. As your quads get stronger you'll keep the knees forward more at the sticking point. Don't train too heavy for now or you will just revert back to the hip dominant technique.

Dbolguy16
08-12-15, 11:48 am
Honestly what I liked to do for a long time was always 3 sets x (8-12) reps on those
For seated DB presses it was the same
I liked to do DB benches for more like 4 x (10-15)
The only think I ever liked for 5x5 was power cleans. Great for mass

Would you recommend straps for the deads if I'm gonna be doing sets of 8-12 and at what percentage should I start at??

IronLion23
08-12-15, 12:47 pm
Hey Boss,

I know you have a lot going on with meet prep/acting as meet director/and being family man..

I started training all three main lifts seriously in the past year. Simple seems to work best for me..I understand to lift more, just lift more (with solid technique). I used a high bar position but not sure if there are any glaring technique issues you see. Trying to be all about that quad development so high bar squats and hacks squats are where my head is at to raise my squat and Sumo pull.

Any feedback is appreciated.

https://www.youtube.com/watch?v=RNtKtr_ByMQ

BarnhouseBull
08-12-15, 8:04 pm
Honestly what I liked to do for a long time was always 3 sets x (8-12) reps on those
For seated DB presses it was the same
I liked to do DB benches for more like 4 x (10-15)
The only think I ever liked for 5x5 was power cleans. Great for mass

When did you incorporate the cleans into your program Dan? Would you do it when you squatted or deadlifted or were they their own day?

BOSS
08-14-15, 10:13 am
Would you recommend straps for the deads if I'm gonna be doing sets of 8-12 and at what percentage should I start at??

Don't worry about percentages just train so that's the rep range you can hit. Don't use straps use chalk

BOSS
08-14-15, 10:14 am
When did you incorporate the cleans into your program Dan? Would you do it when you squatted or deadlifted or were they their own day?

On their own day. I would either do rows, stiff leg deads after or seated DB presses and shoulders

Dbolguy16
08-14-15, 10:31 am
Dan, how did you treat your quad tear?

BOSS
08-15-15, 10:06 pm
Dan, how did you treat your quad tear?

The best thing I've done for muscle tears is basically wrapping with a couple Ace bandages all day. Just a little support and then take it off and reset it. Iced it a lot the first couple days also. Then just tried to be diligent with stretching it to make sure that the collagen forming during the healing wasn't just scar tissue. And started squatting again asap!

David LaMartina
08-15-15, 10:45 pm
Saw the knee bandage on your last DL video, is it because of the tendinitis you've mentioned before? Quad tendon?

I've never really had any knee problems until this prep, I put way too much stretch on my quad tendon tilting to one side during a few front squat reps. How have you been treating yours - just the usual NSAIDs and ice? Do your tendons feel better when you squat more frequently? Mine actually seems to feel best the day after some higher-rep quad work.

Buckfever
08-16-15, 2:24 pm
How much you got to cut man? Looking good.

BOSS
08-16-15, 3:00 pm
How much you got to cut man? Looking good.

Should just be about 15-18 lbs. I'm at my lightest BW in 3 years

BOSS
08-16-15, 3:06 pm
Saw the knee bandage on your last DL video, is it because of the tendinitis you've mentioned before? Quad tendon?

I've never really had any knee problems until this prep, I put way too much stretch on my quad tendon tilting to one side during a few front squat reps. How have you been treating yours - just the usual NSAIDs and ice? Do your tendons feel better when you squat more frequently? Mine actually seems to feel best the day after some higher-rep quad work.

Hey David, I'm looking forward to seeing you lift. I saw some of your deads in training and they look great man! I actually would say simply that this is an escalated version of the typical quad tendinitis. advil/ice is the mainstay. But yeah I actually got it from some sloppy fronts and safety reps in wraps where I shifted forward. I typically shift right, but I've done that since last January when I tore my left quad and started staggering my stance slightly. So I typically shift a little right and when I do get tendinitis it's the right knee. But this is worse and I've been all beaten up this training cycle... hips, knee, groin, hip socket cartilage and some other stuff. Oh well...

But I have in the past found pretty good relief from high rep hack squats (sets of 20-25). nice quad and patella tendon pump for sure.

David LaMartina
08-16-15, 5:25 pm
Hey David, I'm looking forward to seeing you lift. I saw some of your deads in training and they look great man! I actually would say simply that this is an escalated version of the typical quad tendinitis. advil/ice is the mainstay. But yeah I actually got it from some sloppy fronts and safety reps in wraps where I shifted forward. I typically shift right, but I've done that since last January when I tore my left quad and started staggering my stance slightly. So I typically shift a little right and when I do get tendinitis it's the right knee. But this is worse and I've been all beaten up this training cycle... hips, knee, groin, hip socket cartilage and some other stuff. Oh well...

But I have in the past found pretty good relief from high rep hack squats (sets of 20-25). nice quad and patella tendon pump for sure.

Thanks man, same to you. You've definitely made me a convert to pulling with a stiff bar, I've been pulling with a Texas Power Bar since RUM and it's made a big difference. Just have to make sure my grip and hands hold up.

IronLion23
08-17-15, 12:48 pm
Hey Boss,

I know you have a lot going on with meet prep/acting as meet director/and being family man..

I started training all three main lifts seriously in the past year. Simple seems to work best for me..I understand to lift more, just lift more (with solid technique). I used a high bar position but not sure if there are any glaring technique issues you see. Trying to be all about that quad development so high bar squats and hacks squats are where my head is at to raise my squat and Sumo pull.

Any feedback is appreciated.

https://www.youtube.com/watch?v=RNtKtr_ByMQ

Great pull the other day(440 KG)! Always on the grind and it shows.

jdw
08-18-15, 2:35 pm
Should just be about 15-18 lbs. I'm at my lightest BW in 3 years


Shiiiiit, so you just smoked that big pull and you are under 240? Damn I see a dark sail on the horizon man. Going to be a fun meet for you.

BOSS
08-18-15, 3:20 pm
Shiiiiit, so you just smoked that big pull and you are under 240? Damn I see a dark sail on the horizon man. Going to be a fun meet for you.

Yep weight is lightest in 3 years. 239 yesterday morning

BOSS
08-18-15, 3:21 pm
Great pull the other day(440 KG)! Always on the grind and it shows.

Thanks man. Just gotta pull big in the meet

BOSS
08-18-15, 3:24 pm
Thanks man, same to you. You've definitely made me a convert to pulling with a stiff bar, I've been pulling with a Texas Power Bar since RUM and it's made a big difference. Just have to make sure my grip and hands hold up.

I definitely struggle most on grip with 2-3RM weights. the higher reps aren't bad because the friction at the top of the thighs doesn't factor in as much, and for 1RMs I use baby powder. It took my hips a WHILE to adjust to the stiff bar, but now I'm looking to see what a couple consecutive training cycles using the stiff bar will do.

BOSS
08-18-15, 3:32 pm
Hey Boss,

I know you have a lot going on with meet prep/acting as meet director/and being family man..

I started training all three main lifts seriously in the past year. Simple seems to work best for me..I understand to lift more, just lift more (with solid technique). I used a high bar position but not sure if there are any glaring technique issues you see. Trying to be all about that quad development so high bar squats and hacks squats are where my head is at to raise my squat and Sumo pull.

Any feedback is appreciated.

https://www.youtube.com/watch?v=RNtKtr_ByMQ

I looked at the video. For high bar bring your stance in a few inches (2-3 each side) and try to stay more upright. You are sitting back a little too far and would get more out of the quads if your knees went forward more. Stay upright and make sure to bend the knees first on the descent. Only need to sit back on the heels a little bit and only once you've descended 1/2 way. Focus on just bending the knees and staying upright. Only sit back the minimum amount so your heels stay planted

Buckfever
08-18-15, 7:32 pm
So I'm guessing that with less than 2 weeks out most of the work is done, what do you do here for the taper the rest of the way?

Dbolguy16
08-19-15, 12:25 am
Dan would you recommend squatting every day during an off season hyper trophy phase?
If so how many sets and reps and what would you do?

BOSS
08-19-15, 10:54 am
Dan would you recommend squatting every day during an off season hyper trophy phase?
If so how many sets and reps and what would you do?

I would focus on squatting to a max or a top set of doubles or triples. Back down sets if needed but still just triples. There isn't really something I could lay out for you as a general rule of thumb to follow, you just need to vary the volume each day...

BOSS
08-19-15, 10:56 am
So I'm guessing that with less than 2 weeks out most of the work is done, what do you do here for the taper the rest of the way?

Well I still squat heavy till just a few days before. I benched heavy last night and will likely do one more easy bench day and two more heavy squat days. The last squat day I'll do some speed deads on the stiff bar at around 75% for the top set

IronLion23
08-19-15, 12:11 pm
Well I still squat heavy till just a few days before. I benched heavy last night and will likely do one more easy bench day and two more heavy squat days. The last squat day I'll do some speed deads on the stiff bar at around 75% for the top set

Thank you for the advice brother. Kick ass with your training and BOB2.

jdw
08-19-15, 1:55 pm
Yep weight is lightest in 3 years. 239 yesterday morning


Gotta say as a bystander that is pretty sick. I know you are wearing a lot of hats with the meet coming but, damn.... an 'easy-ish' cut, eating/sleeping at home, creature comforts, etc. You are going to wreck house man.

I heard this AM that Malan may've hurt himself- hope not


MadBum with a pinch hit last night to start the rally, all we need is a wild card spot, boss. Here we come, and I don't want to hear any of that odd-year even-year stuff man!!

Buckfever
08-19-15, 4:37 pm
Well I still squat heavy till just a few days before. I benched heavy last night and will likely do one more easy bench day and two more heavy squat days. The last squat day I'll do some speed deads on the stiff bar at around 75% for the top set

Just saw that last Bench on your Facebook and it looked really strong to me. Got out of synch and you were still able to muscle it up with authority.

Dbolguy16
08-19-15, 6:57 pm
I would focus on squatting to a max or a top set of doubles or triples. Back down sets if needed but still just triples. There isn't really something I could lay out for you as a general rule of thumb to follow, you just need to vary the volume each day...

Would you suggest I alternate between different squat variations every day or just stick to high bar and front squats?

BOSS
08-20-15, 2:25 pm
Just saw that last Bench on your Facebook and it looked really strong to me. Got out of synch and you were still able to muscle it up with authority.

Yeah it felt good. I've been dealing with some injuries so I haven't been able to bench much the last few weeks so I was happy that the rest didn't hurt me. Felt like I had more in the tank too, but I usually keep the bench a little conservative in the meet for the sake of the total so I prob wouldn't go over 500... we'll see

BOSS
08-20-15, 2:26 pm
Would you suggest I alternate between different squat variations every day or just stick to high bar and front squats?

I'd recommend high bar/fronts only and not too wide a stance. I believe the quads respond very well to high frequency but not necessarily the hips (wider stance)

BOSS
08-20-15, 2:28 pm
Gotta say as a bystander that is pretty sick. I know you are wearing a lot of hats with the meet coming but, damn.... an 'easy-ish' cut, eating/sleeping at home, creature comforts, etc. You are going to wreck house man.

I heard this AM that Malan may've hurt himself- hope not


MadBum with a pinch hit last night to start the rally, all we need is a wild card spot, boss. Here we come, and I don't want to hear any of that odd-year even-year stuff man!!

Something to do with his chest. I doubt it'll affect him much on squats and deads. I think he'll still hit a monster total even if he has to take some pounds off his bench.
And yep the Giants look pretty damn good. LA always finds a way to choke even when the Giants are bad, so things look good for us

J Wong
08-22-15, 1:55 pm
Just wanted to say good luck at BOB2 and I am looking forward to tuning in via live stream.

I apologize again for not being able to get out there. I really wanted to be apart of it.

intoodeep25
08-22-15, 2:49 pm
Yo Dan, how much is the entrance fee for the seminar you are doing at american barbell in gainesville next month? I live in tampa, I would like to make my way out there and soak up some knowledge!!

David LaMartina
08-24-15, 3:35 pm
I definitely struggle most on grip with 2-3RM weights. the higher reps aren't bad because the friction at the top of the thighs doesn't factor in as much, and for 1RMs I use baby powder. It took my hips a WHILE to adjust to the stiff bar, but now I'm looking to see what a couple consecutive training cycles using the stiff bar will do.

Yea, the friction is definitely a bigger problem over 90%. After the meet I'll probably try moving my stance in a bit, both to get more leg drive vs. hip drive and to see if my hands end up in a better position at the top.

Do you feel like your grip is more of a problem on days you feel fatigued in general? My hips, legs and back seem to perform just fine when I'm tired, but holding on just seems impossible on those days.

Oh, and I'm curious what weight you were walking around at when you cut to 220 at RUM 7? I've made the cut from 245 a few times, and I don't think I'm going to go 220 again until I'm down to a consistent (and much leaner) 240. Have you dropped weight recently so the cut is less likely to affect performance the following day?

BOSS
08-24-15, 11:07 pm
Yea, the friction is definitely a bigger problem over 90%. After the meet I'll probably try moving my stance in a bit, both to get more leg drive vs. hip drive and to see if my hands end up in a better position at the top.

Do you feel like your grip is more of a problem on days you feel fatigued in general? My hips, legs and back seem to perform just fine when I'm tired, but holding on just seems impossible on those days.

Oh, and I'm curious what weight you were walking around at when you cut to 220 at RUM 7? I've made the cut from 245 a few times, and I don't think I'm going to go 220 again until I'm down to a consistent (and much leaner) 240. Have you dropped weight recently so the cut is less likely to affect performance the following day?

Rum 7 I was 249 3 days out. I was planning to be at 242 but last minute decided to cut. I'd heard of guys cutting 30 lbs before so... I knew if I made it I'd be fine and rehydrate well. But I was 245 a day out... it was very hard to cut the weight. Last year I was about 244 training weight. This year I've been around 240-241

As for fatigue and grip, I generally notice for me and for people who have grip problems that it's usually grip technique! I've explained this before a lot, but simply, the width of your grip can be too narrow and cause the lockout grip problems and where the bar sits in your hands as well. I always set the bar in the palm, not really touching the fingers, and that's a huge advantage I find. The thing with the width of your grip is this: eyeball where you'd grip the bar. Stand up and "lock out" (holding the imaginary bar). If your grip is too narrow, your hands will pull apart a little to pull your shoulders back. When a bar is in your hands, they can't "pull apart" and they can't slide of course. But the moment they'd want to pull apart your grip will slip when it's a heavy weight. I lost my grip at RUM 8 because I got too amped up and gripped too narrow. Right at the lockout my hands popped open without warning.
The narrow grip is common because it allows you to reach down to the bar with "longer" arms so it buys you starting leverage. But at the cost of finishing leverage. With a wider grip your shoulder blades can simply pull back and increase your leverage at lockout. I personally don't have that strong a grip. I can barely double overhand 405. But I have plenty of grip strength if I pay attention to detail.

BOSS
08-24-15, 11:08 pm
Yo Dan, how much is the entrance fee for the seminar you are doing at american barbell in gainesville next month? I live in tampa, I would like to make my way out there and soak up some knowledge!!

I believe $100. Just email info@bossbarbell.com

BOSS
08-24-15, 11:08 pm
Just wanted to say good luck at BOB2 and I am looking forward to tuning in via live stream.

I apologize again for not being able to get out there. I really wanted to be apart of it.

How's the back?

micheldied
08-25-15, 3:22 am
Hey Dan, just curious as to what your numbers were in your first meet, and whether you moved up in bodyweight from the first meet til now, or were you always in the 220 and 242 classes?

sgerwel1985
08-25-15, 8:29 am
I believe $100. Just email info@bossbarbell.com

Hopefully in the future you have a seminar out my way more, the Pittsburgh PA area ;). Best of luck at BOB2, will be glued to my computer watching (once live stream details are announced.) Looking great man, expecting big things!

BOSS
08-25-15, 12:10 pm
Hey Dan, just curious as to what your numbers were in your first meet, and whether you moved up in bodyweight from the first meet til now, or were you always in the 220 and 242 classes?

First meet was 2007 NASA Nationals I hit 500-385-617 @ 220. This was no wraps or sleeves

J Wong
08-25-15, 3:29 pm
How's the back?

Pretty crappy. The herniations are in the center of the back and one of the discs is basically pinned against a nerve which had my left leg crippled. Left foot has foot drop right now and the leg pain has dropped to the point where I can walk short distances so that's good! The doctors/surgeons all basically insisted on surgery but I'm trying to avoid the problems that would cause so I'm just dealing with it right now.

BOSS
08-26-15, 12:10 am
Pretty crappy. The herniations are in the center of the back and one of the discs is basically pinned against a nerve which had my left leg crippled. Left foot has foot drop right now and the leg pain has dropped to the point where I can walk short distances so that's good! The doctors/surgeons all basically insisted on surgery but I'm trying to avoid the problems that would cause so I'm just dealing with it right now.

I've had my share of back injuries. I'd tend to believe you'll be able to heal without surgery. You ever heard of Stuart McGill? His stuff is extremely good regarding the back and spine.

J Wong
08-26-15, 8:02 am
I've had my share of back injuries. I'd tend to believe you'll be able to heal without surgery. You ever heard of Stuart McGill? His stuff is extremely good regarding the back and spine.

Yeah, I am consistently getting better by the day...even if it's only 1% at a time I feel like I am moving in the right direction.

Yeah, I actually met with him on skype the other night. Brian Carroll got me in touch with him. He told me there was no reason for me to get surgery right now and it would just fix one out of many issues..temporarily. He evaluated me a bit and basically told me the way I move in my everyday life is why my back will not get better. He went over some ways on how to sit, stand up, bend over, getting up, etc to take loading the spine out of the equation. It looks like I'll be heading to Canada late September with Brian to go meet with him.

micheldied
08-26-15, 9:11 am
First meet was 2007 NASA Nationals I hit 500-385-617 @ 220. This was no wraps or sleeves

Strong. Was this after a few years of already lifting?

Altered Beast
08-26-15, 10:20 am
Yeah, I am consistently getting better by the day...even if it's only 1% at a time I feel like I am moving in the right direction.

Yeah, I actually met with him on skype the other night. Brian Carroll got me in touch with him. He told me there was no reason for me to get surgery right now and it would just fix one out of many issues..temporarily. He evaluated me a bit and basically told me the way I move in my everyday life is why my back will not get better. He went over some ways on how to sit, stand up, bend over, getting up, etc to take loading the spine out of the equation. It looks like I'll be heading to Canada late September with Brian to go meet with him.

I HIGHLY recommend once you're all healed up you find somewhere that has a Reverse Hyper. It has done wonders for my back/spine. Also consider purchasing an Inversion table and use it at home daily once you're healed up. My back has never felt better while utilizing these two pieces of equipment.

Buckfever
08-27-15, 6:35 pm
Good luck Dan.

The Untamed
08-28-15, 3:40 pm
Hi Boss,

You gave us some really great advices for shoulders pain and injuries prevention, I just saw that you said you had your share of back injuries, but it seems you've handled it pretty well lol.
I currently have a back pain/injury that is really limiting me on dead like around 60% it starts bothering me and it gets very slow and painful (can't even pull conventionnal), I don't know if you would have any advices on it, how to train around it, how to get through it, heal it.. thanks A LOT man it would help immensely.

Fry!
08-29-15, 10:08 pm
Hello,

even if Jeremy Hamilton will take the record, you're still my favourite lifter and you will retake the record. Pretty sure. Good luck.

Buckfever
08-30-15, 10:27 pm
Dan congratulations on the Boss of Bosses 2 event. I was working Saturday but I would check in on the live stream periodically. Catching the highlights and a bit of day 2 live, it really looked like a solidly run event. Awesome having Ed Cohn there with commentary, Malanichev setting a WR Squat and the rivalry between you and Jeremy is going to create some great excitement going forward in the 220 division. But more than anything, it had the feel of a world class event. Massive accomplishment IMO, you got to be well pleased.

NorthStrong
08-31-15, 3:15 pm
Hey Dan. Congrats on how smoothly bob2 went, it was a great meet to watch. Your third attempt squat was my favourite lift of the meet to watch. That took guts to come out and hit that after your 2nd.

Have you ever tried the THP wraps? Any idea on how they would compare to the sig golds?

David LaMartina
09-01-15, 7:06 pm
Hey Dan, it was great competing with you on Saturday. You and Sparkle put on a hell of a meet.

What kind of upholstery was on that bench on our platform? My gym owner is going to put new padding on at least one of our benches, and that thing felt rock solid.

BOSS
09-01-15, 10:42 pm
Hey Dan, it was great competing with you on Saturday. You and Sparkle put on a hell of a meet.

What kind of upholstery was on that bench on our platform? My gym owner is going to put new padding on at least one of our benches, and that thing felt rock solid.

I just ordered it from Elite as a custom order (just asked for a bench pad specifically). Was about $100 but shipping was kinda high as I got 2
Great lifting!

BOSS
09-01-15, 10:43 pm
Hey Dan. Congrats on how smoothly bob2 went, it was a great meet to watch. Your third attempt squat was my favourite lift of the meet to watch. That took guts to come out and hit that after your 2nd.

Have you ever tried the THP wraps? Any idea on how they would compare to the sig golds?

Thanks man. I have not used those. I don't know how they compare but they aren't supposed to be as strong.

BOSS
09-01-15, 10:45 pm
Dan congratulations on the Boss of Bosses 2 event. I was working Saturday but I would check in on the live stream periodically. Catching the highlights and a bit of day 2 live, it really looked like a solidly run event. Awesome having Ed Cohn there with commentary, Malanichev setting a WR Squat and the rivalry between you and Jeremy is going to create some great excitement going forward in the 220 division. But more than anything, it had the feel of a world class event. Massive accomplishment IMO, you got to be well pleased.

Thanks, I really enjoyed it and got a lot of great feedback! People in attendance and people who watched live stream were all thrilled with the exception of a few. I always look to improve upon everything so of course I'm highly critical of the meet, but actually I was happy with the meet and my lifting even though it wasn't my best performance.
Thanks again.

BOSS
09-01-15, 10:46 pm
Hello,

even if Jeremy Hamilton will take the record, you're still my favourite lifter and you will retake the record. Pretty sure. Good luck.

He's a great lifter, competitor and a friend of mine for sure. Head to head we are 2-2 now all time and both set our respective 220 records against one another.
I'll be back... plenty of unfinished business!

BOSS
09-01-15, 10:53 pm
Hi Boss,

You gave us some really great advices for shoulders pain and injuries prevention, I just saw that you said you had your share of back injuries, but it seems you've handled it pretty well lol.
I currently have a back pain/injury that is really limiting me on dead like around 60% it starts bothering me and it gets very slow and painful (can't even pull conventionnal), I don't know if you would have any advices on it, how to train around it, how to get through it, heal it.. thanks A LOT man it would help immensely.

I will try to help, so tell me:

What part of your back it is that hurts?
What motion caused the injury?
What motions hurt now?

Dylcart
09-02-15, 2:54 pm
Hey Dan, just wanted to say you are my favourite lifter. I have watched every video I could find and the knowledge you have is just insane. It has helped me out tremendously. I just had a question about low bar squatting, for the past few months I have had trouble keeping my upper back tight when coming out of the hole. It happens mainly when I do rep sets. Not so much with singles. I have never had this problem before and it happens with weight I have done before for lets say a 5 rep set. I have tried things like moving my grip and head position. Basically when I drive out of the hole my upper back rounds. I know it is hard to give advice without seeing any lifting footage. Was just wondering if there was anything you could suggest, i would really appreciate.

BOSS
09-02-15, 4:05 pm
Hey Dan, just wanted to say you are my favourite lifter. I have watched every video I could find and the knowledge you have is just insane. It has helped me out tremendously. I just had a question about low bar squatting, for the past few months I have had trouble keeping my upper back tight when coming out of the hole. It happens mainly when I do rep sets. Not so much with singles. I have never had this problem before and it happens with weight I have done before for lets say a 5 rep set. I have tried things like moving my grip and head position. Basically when I drive out of the hole my upper back rounds. I know it is hard to give advice without seeing any lifting footage. Was just wondering if there was anything you could suggest, i would really appreciate.

A lot of time tightness problems come from improper torso position, so I'll just troubleshoot with this first. The proper setup before the squat involves breathing air into the abdomen not the chest, and then bracing the abs against the belt. The sternum should essentially crunch down slightly to create this bracing effect. The biggest thing people mess up here is the breath a big chest full of air and pull the chest up as they initiate the squat. When your chest goes up, your abs lengthen and therefore do not brace. So you are in essence trying to stabilize your torso--which is a cylinder basically--by tightening only the muscles in the back (the erectors). When you keep your abs locked in and your sternum not up but just neutral you brace your abs, erectors and obliques and create a full cylinder of tense muscle to support the spine. That way when you reverse out of the hole your body is stiff and strong. Conversely, the MORE you overarch your back by pulling the chest up, the more you destabilize the spine and the more it will be likely to then cave as you reverse out of the hole.
SO don't keep your chest up, keep it forward and brace your abs against your belt

The Untamed
09-03-15, 9:19 am
I will try to help, so tell me:

What part of your back it is that hurts?
What motion caused the injury?
What motions hurt now?

Thanks so much for responding!!

I will try to answer the best I can in english

-It is a deep pain when I pull, I don't know how to call it so I took a picture sorry http://img11.hostingpics.net/pics/777884479286dangreen.jpg it is like between my thumbs

-I hurt it during a set of 20 reps on sumo deadlift without a belt (on the 20th rep lol, that was a 20RM really, probably won't do it again ever), I think because my erectors were very very weak compared to my legs, nothing to protect my spine anymore (it was 2 months post op (hips) but I just focused on my hip and let aside everything else big mistake)

-Now it hurts when I bend forward or round my back (it is when I round it that it hurts the most), got a big discomfort in the low back, and I cannot do any type of deadlift (sumo block pull I can go up a little but still very light weight), if I try to go up I have zero strength to pull, it drains all my strength, doesn't hurt at all when I try to arch or when I bench.
I can do high bar squat and front squat as long as I don't have a posterior pelvic tilt/butt wink at the bottom, no pain on hyper extension too.

Thanks so much Dan your advices have always helped me a ton you save my life multiple times lol

taiwizzle
09-03-15, 3:16 pm
hey boss, I know you weren't too happy with your last two meets at 220. Do you think you're going to move up to 242? Also looking at the records books, how the hell did you total a WR 2099 w/o knee wraps at 220 at RUM 7? That's insane. What were the difference in that meet compared to your last 220 meets? Thanks. I'm also moving to San Jose area next year hopefully will be able to join the gym.

Buckfever
09-04-15, 11:39 pm
When is your next competition? Also not that my opinion matters but I still think you can put up numbers at 220 that are untouchable.

Fry!
09-05-15, 10:20 pm
Hello,

who do you dealt with tenidosis & tendinitis, inflamation in the ellbows? Did you just do basic stretches, ice, advil? What you recommend, or doing yourself?

And do you upload also older videos from your garage days, or before? They would be maybe interesting for many people.

micheldied
09-07-15, 12:06 pm
Hey Dan, are you going to try getting back the 220 in wraps record at the Reebok Record Breakers meet, or will you be going up to the 242s?

thesecondrei
09-10-15, 12:00 am
Dan, what seasoning do you like to use on chicken/steak?

Dbolguy16
09-10-15, 12:38 pm
Is the seminar you're having in San Diego open to the public?

intoodeep25
09-10-15, 3:50 pm
Is the seminar you're having in San Diego open to the public?

You will most likely have to register for the seminar, if you email info@bossbarbell.com they should be able to help you register. I just did the same thing for his seminar in gainesville next weekend and they sent the registration info to me and got me all set up real easy. I would do this asap because usually there are only a limited amount of spots.

BOSS
09-10-15, 6:17 pm
You will most likely have to register for the seminar, if you email info@bossbarbell.com they should be able to help you register. I just did the same thing for his seminar in gainesville next weekend and they sent the registration info to me and got me all set up real easy. I would do this asap because usually there are only a limited amount of spots.

Actually you would want to register with the host gym: California Elite Training Center
dcspack@gmail.com

BOSS
09-10-15, 6:17 pm
You will most likely have to register for the seminar, if you email info@bossbarbell.com they should be able to help you register. I just did the same thing for his seminar in gainesville next weekend and they sent the registration info to me and got me all set up real easy. I would do this asap because usually there are only a limited amount of spots.

As for the one in Gainesville that's different, so you did the right thing by contacting us! See you there

BOSS
09-10-15, 6:18 pm
Is the seminar you're having in San Diego open to the public?

Just contact the gym California Elite Training Center (dcspack@gmail.com)

BOSS
09-10-15, 6:20 pm
Dan, what seasoning do you like to use on chicken/steak?

Santa Maria seasoning is good,
WF sells an all pepper seasoning which is great
and I like a Cowboy rub also which has all sorts of shit in it salt, pepper, coffee...

BOSS
09-10-15, 6:23 pm
Hey Dan, are you going to try getting back the 220 in wraps record at the Reebok Record Breakers meet, or will you be going up to the 242s?

back to the 220s

BOSS
09-10-15, 6:26 pm
Hello,

who do you dealt with tenidosis & tendinitis, inflamation in the ellbows? Did you just do basic stretches, ice, advil? What you recommend, or doing yourself?

And do you upload also older videos from your garage days, or before? They would be maybe interesting for many people.

I do on instagram. The camera footage is usually pretty basic from back then.
For tendinitis I do a lot of forearm and biceps stretches as well as keep the upper back stretched out. Also, a lot of it is caused from low bar squatting so having high-bar, front squats and even switching with a safety squat bar and buffalo bar all take that pressure away to minimize that problem.

Advil helps as a bandaid for sure though just not for prevention

BOSS
09-10-15, 6:38 pm
When is your next competition? Also not that my opinion matters but I still think you can put up numbers at 220 that are untouchable.

Next is the Reebok Record Breakers November 7th. I'll definitely go 220 until I hit my goals. Then 242/275 for good
Thanks man. I appreciate that though

keembo
09-10-15, 6:42 pm
Hey Dan,

For business inquiries, would it be best to contact info@bossbarbell.com or your personal email account? I can imagine info@bossbarbell gets over flooded with e-mails so I wanted to know the best way to contact you.

Thanks Dan!

BOSS
09-10-15, 6:47 pm
Thanks so much for responding!!

I will try to answer the best I can in english

-It is a deep pain when I pull, I don't know how to call it so I took a picture sorry http://img11.hostingpics.net/pics/777884479286dangreen.jpg it is like between my thumbs

-I hurt it during a set of 20 reps on sumo deadlift without a belt (on the 20th rep lol, that was a 20RM really, probably won't do it again ever), I think because my erectors were very very weak compared to my legs, nothing to protect my spine anymore (it was 2 months post op (hips) but I just focused on my hip and let aside everything else big mistake)

-Now it hurts when I bend forward or round my back (it is when I round it that it hurts the most), got a big discomfort in the low back, and I cannot do any type of deadlift (sumo block pull I can go up a little but still very light weight), if I try to go up I have zero strength to pull, it drains all my strength, doesn't hurt at all when I try to arch or when I bench.
I can do high bar squat and front squat as long as I don't have a posterior pelvic tilt/butt wink at the bottom, no pain on hyper extension too.

Thanks so much Dan your advices have always helped me a ton you save my life multiple times lol

For pain along the spine it could be a ligament sprain if it's not painful to support weight as long as you aren't rounding. What helped me mot when I've had injuries from "loose" max deads as you described, was very effective:

Reverse hyperextensions. I didn't have a proper machine so I just did them lying on a massage table. 3x15 just my legs no added weight. This always gave me a nice low back pump and took away pain very well.
Also lots of glute and lat stretches were important for taking pressure off the low back from above and below. That allows you to NOT round your low back more effectively. More ROM in the hips and upper back and less ROM in the low back. Don't "stretch" the low back if it's painful.

BOSS
09-10-15, 6:50 pm
Hey Dan,

For business inquiries, would it be best to contact info@bossbarbell.com or your personal email account? I can imagine info@bossbarbell gets over flooded with e-mails so I wanted to know the best way to contact you.

Thanks Dan!

We do get a lot but that is still best

micheldied
09-10-15, 9:38 pm
Next is the Reebok Record Breakers November 7th. I'll definitely go 220 until I hit my goals. Then 242/275 for good
Thanks man. I appreciate that though

Dayum, you're going to put up even more phenomenal numbers at 275. It looks like the cuts you've been doing to 220 have really hurt your performance(although the numbers you put up at meets are still extraordinary).

Altered Beast
09-11-15, 10:11 am
I'll definitely go 220 until I hit my goals. Then 242/275 for good.

Dangit Dan! Don't go 275, please. Than it will be you and BJ in my weight class and I'll never hit anything significant, LOL!!!!!!!!!!!

Well, BJ does lift Modern Raw and I lift Classic Raw, so maybe I have a chance. Hmmmmmm.....

taiwizzle
09-12-15, 1:32 pm
hey boss, how are you feeling physically after bob2? November 7th is coming up pretty soon can't wait to see you lift again.

i actually have a bench questions. I know you've seen a lot of lifters. Most benchers have either weak chest or weak triceps. Have you seen lifters where they're actually need more anterior delt work?

My close grip paused bench is only like 15 pounds less than my competition grip touch n go and my illegal wide grip bench is actually pretty good as well. Do you think maybe my shoulders are weak?

BOSS
09-14-15, 11:03 am
Dayum, you're going to put up even more phenomenal numbers at 275. It looks like the cuts you've been doing to 220 have really hurt your performance(although the numbers you put up at meets are still extraordinary).

How do you figure? Before this meet, the previous two meets I cut to 220 I set both the all-time raw total and the all-time raw with wraps total as well as the all time raw squat WR.

BOSS
09-14-15, 11:05 am
hey boss, how are you feeling physically after bob2? November 7th is coming up pretty soon can't wait to see you lift again.

i actually have a bench questions. I know you've seen a lot of lifters. Most benchers have either weak chest or weak triceps. Have you seen lifters where they're actually need more anterior delt work?

My close grip paused bench is only like 15 pounds less than my competition grip touch n go and my illegal wide grip bench is actually pretty good as well. Do you think maybe my shoulders are weak?

I guess that would be tough to determine without watching you. Also a 15 lb difference at 300 is a lot different than 15 lbs at 400 or 500 so I'm not sure how significant that is also. What is your best bench?
Also, for shoulders, I generally recommend training them! Whether they are a weakness or not.

taiwizzle
09-14-15, 10:42 pm
I guess that would be tough to determine without watching you. Also a 15 lb difference at 300 is a lot different than 15 lbs at 400 or 500 so I'm not sure how significant that is also. What is your best bench?
Also, for shoulders, I generally recommend training them! Whether they are a weakness or not.


my bench is seriously stuck at 275-285 for like 6 months. I saw your vids and see you doing direct shoulder work outside benching and thought maybe I actually have weak shoulders

I can't strict press 185 overhead so yeah...team poverty bench checking in

micheldied
09-15-15, 1:01 am
How do you figure? Before this meet, the previous two meets I cut to 220 I set both the all-time raw total and the all-time raw with wraps total as well as the all time raw squat WR.

I meant compared to the gym lifts you've been putting up. Of course travelling and doing a full meet as opposed to lifting in the gym could also have a part to play.

Buckfever
09-15-15, 11:07 pm
Loved the deadlift party you posted up. Go get em Dan.

BOSS
09-16-15, 10:07 am
my bench is seriously stuck at 275-285 for like 6 months. I saw your vids and see you doing direct shoulder work outside benching and thought maybe I actually have weak shoulders

I can't strict press 185 overhead so yeah...team poverty bench checking in

I'm guessing that your goal would be to put on weight in addition to benching significantly more weight, and hitting lots of volume of both military presses, behind the neck presses and, my favorite, seated Dumbell presses, along with a lot of volume of lateral and front raises is a good way to accomplish both.

BOSS
09-16-15, 10:08 am
Loved the deadlift party you posted up. Go get em Dan.

That's been the formula for a long long time for me

BOSS
09-16-15, 10:11 am
I meant compared to the gym lifts you've been putting up. Of course travelling and doing a full meet as opposed to lifting in the gym could also have a part to play.

Yeah, the tough thing about competing and putting up big totals is that you have to do so many things right. It isn't always easy for sure. I would say that at RUM this year I made some mistakes while I was rehydrating after the weight cut, but it was extremely smooth at the Boss of Bosses meet and RUM the year before.

micheldied
09-17-15, 1:41 am
Yeah, the tough thing about competing and putting up big totals is that you have to do so many things right. It isn't always easy for sure. I would say that at RUM this year I made some mistakes while I was rehydrating after the weight cut, but it was extremely smooth at the Boss of Bosses meet and RUM the year before.

I'm sure you're going to put up an untouchable total at 220 in time. And then I can't wait to see you back in the 242s.

Also, I have a question. You mentioned your bench routine before you got into powerlifting. I'm curious as to what you did for deadlifts and squats before powerlifting?

intoodeep25
09-19-15, 7:48 pm
Yo Dan, just wanted to drop in and thank you for the seminar today in Gainesville. You and Sparkle are a gift to the powerlifting community, your knowledge and her charisma are off the charts. Signing up and attending something like that was way out of my comfort zone, ive trained in my garage alone for 7 years, never in a gym, never around other lifters and I know nobody who lifts. I honestly went just to make myself uncomfortable and be around greatness. I definitely left there a better lifter. Hit 3 sets of 555 for 5 on deads, I was fired up after attending. I didnt realize how much testing I was actually doing rather than seriously TRAINING the lift until you laid things out, definitely feels like a turning point for me. Oh and one highlight had to be your wife asking to take a selfie with me and sending it to jay nera and kade weber because she said I looked like Kade lol, that was pretty cool. Apparently im Kades chunky brother from the south, I'll take it.

BOSS
09-22-15, 12:28 am
I'm sure you're going to put up an untouchable total at 220 in time. And then I can't wait to see you back in the 242s.

Also, I have a question. You mentioned your bench routine before you got into powerlifting. I'm curious as to what you did for deadlifts and squats before powerlifting?

For squats I basically did
3x(10-12)
lunges
3x20
leg extensions/leg curls
3x25 each

at some point I started doing RDLs on a separate day and getting really good hamstring development

For deads I just did deads up to whatever weight
then bent rows 4x12ish and pullups for 3-4 sets

pretty simple

BOSS
09-22-15, 12:29 am
Yo Dan, just wanted to drop in and thank you for the seminar today in Gainesville. You and Sparkle are a gift to the powerlifting community, your knowledge and her charisma are off the charts. Signing up and attending something like that was way out of my comfort zone, ive trained in my garage alone for 7 years, never in a gym, never around other lifters and I know nobody who lifts. I honestly went just to make myself uncomfortable and be around greatness. I definitely left there a better lifter. Hit 3 sets of 555 for 5 on deads, I was fired up after attending. I didnt realize how much testing I was actually doing rather than seriously TRAINING the lift until you laid things out, definitely feels like a turning point for me. Oh and one highlight had to be your wife asking to take a selfie with me and sending it to jay nera and kade weber because she said I looked like Kade lol, that was pretty cool. Apparently im Kades chunky brother from the south, I'll take it.

haha yes that was a great pic. Gotta start somewhere right? lol
Thanks for coming though, and feel free to follow up with me here. This is the one place I try to get questions answered and be informative for people with real questions.

micheldied
09-22-15, 2:49 am
For squats I basically did
3x(10-12)
lunges
3x20
leg extensions/leg curls
3x25 each

at some point I started doing RDLs on a separate day and getting really good hamstring development

For deads I just did deads up to whatever weight
then bent rows 4x12ish and pullups for 3-4 sets

pretty simple

When you say you did sets of say, 10, on squats, did you always do sets of 10 only? i.e. did you increase the weight from week to week, did you eventually drop the reps to accommodate intensity, even though you didn't powerlift? Just wondering since you squatted over 500 in your first meet, and you mentioned doing that bench routine with 3 sets of 8 got your bench to 375. How did you ever test that?

IronLion23
09-23-15, 12:23 pm
Hey Boss,

Great job with BOB2 both on the competing and facilitating aspects of the meet.

Question for you...I've seen videos and done some reading regarding programming. Most methods seem to divide training as individual blocks for hypertrophy, strength, & peaking. Is there ever a time where you would utilize a peaking cycle for the sole purpose of judging where your specific strength is at on the big 3 and to expose yourself to some higher percentages? I'm not peaking for a meet just wasn't sure if I should just continue to run strength blocks for the interim.

Thanks brother!

taiwizzle
09-23-15, 3:49 pm
hey Dan, I just discovered this thread not long ago. Just want to thank you for sharing your iron wisdom with us. I can say I learn a lot just from reading some of the threads.

I realized that you've actually only been competing since 2007. Before that your training was more of "bodybuilder" style i guess. Basically a ton of volume on everything.

For us who was introduced to powerlifting 2nd or 3rd year in the iron game. I realize that I don't have the base/the foundation to make the progress I want to make. I remember I read

somewhere that when you were in college you used to do a ton a rows, shoulder presses, basically high volume on what we call accessory work nowadays, but you were actually just building a good foundation

for the big 3. I started training high volume in this block trying to build mass and man I feel the strongest right now. I just hit a rep PR on 125kg without even peaking for it. I guess I'm just trying to

say that you're such a great ambassador for this sport, up there with Ed Coan. You might think you're just answering questions on this forum but somewhere a kid like myself is hitting PRs with the info

you just provided so thank you for that.

P.s. can you confirm that you have a youtube video of you doing crazy box jump? I couldn't tell if that was you i guess you had shorter hair back then. I can't find the video anymore, crazy athleticism tho. if that was you maybe should upload that for a good ol' #tbt

BOSS
09-23-15, 9:23 pm
hey Dan, I just discovered this thread not long ago. Just want to thank you for sharing your iron wisdom with us. I can say I learn a lot just from reading some of the threads.

I realized that you've actually only been competing since 2007. Before that your training was more of "bodybuilder" style i guess. Basically a ton of volume on everything.

For us who was introduced to powerlifting 2nd or 3rd year in the iron game. I realize that I don't have the base/the foundation to make the progress I want to make. I remember I read

somewhere that when you were in college you used to do a ton a rows, shoulder presses, basically high volume on what we call accessory work nowadays, but you were actually just building a good foundation

for the big 3. I started training high volume in this block trying to build mass and man I feel the strongest right now. I just hit a rep PR on 125kg without even peaking for it. I guess I'm just trying to

say that you're such a great ambassador for this sport, up there with Ed Coan. You might think you're just answering questions on this forum but somewhere a kid like myself is hitting PRs with the info

you just provided so thank you for that.

P.s. can you confirm that you have a youtube video of you doing crazy box jump? I couldn't tell if that was you i guess you had shorter hair back then. I can't find the video anymore, crazy athleticism tho. if that was you maybe should upload that for a good ol' #tbt

Hey thanks for the message! I'm glad the info is being put to good use! I've been fortunate enough to have gotten to help a lot of people get stronger.

As for the box jumping there's a video on my instagram from either '09 or '10 of me jumping on a 53" box. It's still there just gotta search for it. I used to have decent hops lol

BOSS
09-23-15, 9:35 pm
Hey Boss,

Great job with BOB2 both on the competing and facilitating aspects of the meet.

Question for you...I've seen videos and done some reading regarding programming. Most methods seem to divide training as individual blocks for hypertrophy, strength, & peaking. Is there ever a time where you would utilize a peaking cycle for the sole purpose of judging where your specific strength is at on the big 3 and to expose yourself to some higher percentages? I'm not peaking for a meet just wasn't sure if I should just continue to run strength blocks for the interim.

Thanks brother!

Seeing where my max is at when I'm not really peaking for it works ok but I don't really do that much now. I think that for me there's definitely some cost and risk to maxing so I make it a point not to do it outside of meets. The stronger you are, the harder these maxes are on you. However, there is sometimes a need for markers of progress. I usually build in other lifts as the focal point of my strength phases that then transition into peaking phases for the main lifts. So I can train, for example, my front squat for 5-7 weeks and then test it for a max and that WILL lend itself well to determining gains in strength and muscle. I like to think of it as having 2-4 lifts that indicate very well that your strength has gone up. Now you know that if you dial your technique in during a peaking phase that you have the potential to hit new PRs. You can look at it like this for Bench for example: Say that I know my 3RM close grip, I know my 5RM military press, and my 6RM flat Dumbell Bench and my rep max with 405 flat bench are all good indicators of my strength on bench. If I can add 10-20 lbs to those lifts or a rep or two with the same weight, then I KNOW I've gotten stronger in a way that will carry over to the bench. Now this takes experience to identify, because if certain exercises go up, they DO NOT necessarily correlate well with a 1RM bench carryover. These key lifts are what I like to refer to as the "pillars." They support your peak strength.
Once you identify them, you can now organize a training program around peaking THOSE lifts, and then a peaking phase to focus on peaking the standard bench (or whichever lift).

Remember your max is basically strength x (leverage+technique+execution)
so get strong, then peak

BOSS
09-23-15, 9:38 pm
When you say you did sets of say, 10, on squats, did you always do sets of 10 only? i.e. did you increase the weight from week to week, did you eventually drop the reps to accommodate intensity, even though you didn't powerlift? Just wondering since you squatted over 500 in your first meet, and you mentioned doing that bench routine with 3 sets of 8 got your bench to 375. How did you ever test that?

Honestly, I just squatted whatever felt right. If I put 405 on the bar I might have done 8 reps, I might have done 10 and I might have done 12. I just trained hard each session and each set of each session I didn't follow a program. I just squatted.

As for testing it, when I decided to train for my first PL meet I just tested my maxes at the gym to see where I was at then I started training.

Be careful not to overcomplicate this. If you have a great program but you don't train hard enough it's not going to get you anywhere.

rino60
09-24-15, 5:23 am
G'day Dan.

Like many on here, I'm stoked for the opportunity to engage with you. I'm hoping to catch you next year at the Arnold Classic (if you still plan to compete come over here to Australia and compete that is...). You've been my hands down favourite powerlifter for quite some time - I'm always happy to see a new FB post or a YouTube video. I've spent the last month reading through your 62 page thread, and have gained HEAPS from it - thanks for that.

As the title suggests, I've got a (hopefully quick) question regarding Meet Programming - namely how you would recommend choosing numbers for attempts.

I've got a comp in just under two months, and this weekend is a mini-peak for me - I intend to do a final strength test and have a mock meet.

So, how do you choose your lifts? My intention was to do something like the following:

Attempt 1: 91-93% 1RM
Attempt 2: 96-100% 1RM (dependant on feel)
Attempt 3: completely dependant on attempt 2, so anywhere from 96 - 105% realistically.

I had intended to do this for all three lifts, but would appreciate your thoughts/opinions.

Thanks mate.

IronLion23
09-24-15, 7:03 am
Seeing where my max is at when I'm not really peaking for it works ok but I don't really do that much now. I think that for me there's definitely some cost and risk to maxing so I make it a point not to do it outside of meets. The stronger you are, the harder these maxes are on you. However, there is sometimes a need for markers of progress. I usually build in other lifts as the focal point of my strength phases that then transition into peaking phases for the main lifts. So I can train, for example, my front squat for 5-7 weeks and then test it for a max and that WILL lend itself well to determining gains in strength and muscle. I like to think of it as having 2-4 lifts that indicate very well that your strength has gone up. Now you know that if you dial your technique in during a peaking phase that you have the potential to hit new PRs. You can look at it like this for Bench for example: Say that I know my 3RM close grip, I know my 5RM military press, and my 6RM flat Dumbell Bench and my rep max with 405 flat bench are all good indicators of my strength on bench. If I can add 10-20 lbs to those lifts or a rep or two with the same weight, then I KNOW I've gotten stronger in a way that will carry over to the bench. Now this takes experience to identify, because if certain exercises go up, they DO NOT necessarily correlate well with a 1RM bench carryover. These key lifts are what I like to refer to as the "pillars." They support your peak strength.
Once you identify them, you can now organize a training program around peaking THOSE lifts, and then a peaking phase to focus on peaking the standard bench (or whichever lift).

Remember your max is basically strength x (leverage+technique+execution)
so get strong, then peak


Your insight is always appreciated and respected.

Thank you.

micheldied
09-27-15, 7:15 pm
Honestly, I just squatted whatever felt right. If I put 405 on the bar I might have done 8 reps, I might have done 10 and I might have done 12. I just trained hard each session and each set of each session I didn't follow a program. I just squatted.

As for testing it, when I decided to train for my first PL meet I just tested my maxes at the gym to see where I was at then I started training.

Be careful not to overcomplicate this. If you have a great program but you don't train hard enough it's not going to get you anywhere.

Do you think novice powerlifters should have a hypertrophy phase where the main lifts are trained for high reps (above 8-12, for example), or should the main lifts always be trained at lower reps for strength?

BOSS
09-28-15, 10:59 am
Do you think novice powerlifters should have a hypertrophy phase where the main lifts are trained for high reps (above 8-12, for example), or should the main lifts always be trained at lower reps for strength?

I would definitely recommend that

BOSS
09-28-15, 11:06 am
G'day Dan.

Like many on here, I'm stoked for the opportunity to engage with you. I'm hoping to catch you next year at the Arnold Classic (if you still plan to compete come over here to Australia and compete that is...). You've been my hands down favourite powerlifter for quite some time - I'm always happy to see a new FB post or a YouTube video. I've spent the last month reading through your 62 page thread, and have gained HEAPS from it - thanks for that.

As the title suggests, I've got a (hopefully quick) question regarding Meet Programming - namely how you would recommend choosing numbers for attempts.

I've got a comp in just under two months, and this weekend is a mini-peak for me - I intend to do a final strength test and have a mock meet.

So, how do you choose your lifts? My intention was to do something like the following:

Attempt 1: 91-93% 1RM
Attempt 2: 96-100% 1RM (dependant on feel)
Attempt 3: completely dependant on attempt 2, so anywhere from 96 - 105% realistically.

I had intended to do this for all three lifts, but would appreciate your thoughts/opinions.

Thanks mate.

Generally I'd guess that the percents for me are more like

1-88%
2-95%
3-max for that day depends on 2nd

I generally base it on my second attempt being my training 2RM for bench and squat.
My opener on squat and bench is usually lighter than my 3RM maybe more a 4-5RM because I just want to get a good feel for the judges/bars/bench/platform/rack or mono and then make any adjustments for my second. I wouldn't likely miss a 2RM on my second and that will set me up not too heavy or light for a proper 3rd attempt. All adjustments will have been made so I can just focus on being aggressive and fast.

So the goal is to SET UP a great 3rd attempt not to pack attempts 1-3 closely together.

For deads however I want my second to be a weight that is strategic for a total to win or PR so it hinges on the subtotal. I do the math to pick my second attempt then subtract 20-25 kg to pick an opener to set it up. That leaves a 3rd deadlift to do what you want with or what you need with.

All my best meets I've opened light and my worst I've opened heavy

Altered Beast
09-28-15, 1:24 pm
All my best meets I've opened light and my worst I've opened heavy

Best advice I've seen on this forum; especially, for newer lifters that always want to go heavy! I've experienced this myself as well, so true.

micheldied
09-29-15, 4:25 am
I would definitely recommend that

If a lifter only competes once or twice a year, would you recommend extended periods of hypertrophy phases, then? Or do you think this would be detrimental to someone who hasn't gotten their technique down completely, since technique tends to not break down easily at such light weights.

Mike_Dee
09-29-15, 6:38 pm
Hey Dan,

Just wanted to give a big thanks for coming down to San Diego. It was a great seminar and a great day! And thanks for taking the WU pic with me! I know you hear this a lot but you have inspired me a lot in and out of the gym. You are a very down to earth humble dude but a beast when you need to be. Anyways, stay up!

- Mike Dee

taiwizzle
09-30-15, 4:27 am
hey Boss, been doing more front squats lately. For front squats I usually go a little deeper than I do on low bar. No sure if that's the reason but my massive 12 inch calf is hurting whenever I do front squats or high bar.
It's not a sharp pain but more like a pain that lasts around 1-2 seconds after I get up from that bottom position. Only my right calf is hurting and it's on the outside around the soleus area. Do u think that I should stop
going deep on these? or is there a flaw in my front squat technique? Thanks

BOSS
09-30-15, 5:58 pm
hey Boss, been doing more front squats lately. For front squats I usually go a little deeper than I do on low bar. No sure if that's the reason but my massive 12 inch calf is hurting whenever I do front squats or high bar.
It's not a sharp pain but more like a pain that lasts around 1-2 seconds after I get up from that bottom position. Only my right calf is hurting and it's on the outside around the soleus area. Do u think that I should stop
going deep on these? or is there a flaw in my front squat technique? Thanks

Unfortunately that is a common problem people get. It's basically from the compression of the hamstring and lower leg and ankle. Any tight muscles around the calves, achilles, peroneals, IT band and quad can all contribute.
Because it's an overuse injury primarily, however, you'd likely just need to back off a bit, let the problem subside, then build up the weights and volumes at a speed that you CAN handle not necessarily the speed you WANT to handle. Pace yourself, strength from front squatting comes over the long term.
But no, not going to deep just need to not overdo it

BOSS
09-30-15, 5:58 pm
Hey Dan,

Just wanted to give a big thanks for coming down to San Diego. It was a great seminar and a great day! And thanks for taking the WU pic with me! I know you hear this a lot but you have inspired me a lot in and out of the gym. You are a very down to earth humble dude but a beast when you need to be. Anyways, stay up!

- Mike Dee

Thanks Mike, totally appreciate that. Nice meeting you man

BOSS
09-30-15, 6:00 pm
If a lifter only competes once or twice a year, would you recommend extended periods of hypertrophy phases, then? Or do you think this would be detrimental to someone who hasn't gotten their technique down completely, since technique tends to not break down easily at such light weights.

A well thought out training program can build skill and technique AND lend itself very well to hypertrophy training.

BOSS
09-30-15, 6:01 pm
Best advice I've seen on this forum; especially, for newer lifters that always want to go heavy! I've experienced this myself as well, so true.

Yep don't open with your max! I've done that before and bombed out... doesn't work too well lol

micheldied
10-01-15, 2:12 am
Dan, do you have any tips on alleviating adductor soreness? Mine are always tight for many days after squatting low bar(I'm strongest with a pretty wide stance), and only from squatting low bar. It actually affects my training the days after because it cramps up so hard that it makes it hard to do any other squats of deadlifts.

BOSS
10-01-15, 9:59 pm
Dan, do you have any tips on alleviating adductor soreness? Mine are always tight for many days after squatting low bar(I'm strongest with a pretty wide stance), and only from squatting low bar. It actually affects my training the days after because it cramps up so hard that it makes it hard to do any other squats of deadlifts.

Just stretch that's about all you can do.

rino60
10-02-15, 6:14 am
Generally I'd guess that the percents for me are more like

1-88%
2-95%
3-max for that day depends on 2nd

I generally base it on my second attempt being my training 2RM for bench and squat.
My opener on squat and bench is usually lighter than my 3RM maybe more a 4-5RM because I just want to get a good feel for the judges/bars/bench/platform/rack or mono and then make any adjustments for my second. I wouldn't likely miss a 2RM on my second and that will set me up not too heavy or light for a proper 3rd attempt. All adjustments will have been made so I can just focus on being aggressive and fast.

So the goal is to SET UP a great 3rd attempt not to pack attempts 1-3 closely together.

For deads however I want my second to be a weight that is strategic for a total to win or PR so it hinges on the subtotal. I do the math to pick my second attempt then subtract 20-25 kg to pick an opener to set it up. That leaves a 3rd deadlift to do what you want with or what you need with.

All my best meets I've opened light and my worst I've opened heavy

Cheers for the reply mate - much appreciated. That's considerably different to how I was planning on choosing, so thanks for that - I'm going to give it a go. You've done this once or twice before, so I'm grateful for your advice.

I plan to get in contact with you after the meet (well, after I return from the holiday that my wife and I will be heading on after the meet) to see if you are taking any online clients again - being on a different continent kind of stops me from attending BBBC...

Last of all... I saw some footage from BoB2 - seems like it went awesomely. Every lifter who attended (that I follow on some form of social media) said it was a top notch event. Huge props to you and sparke.

BOSS
10-05-15, 10:59 am
Cheers for the reply mate - much appreciated. That's considerably different to how I was planning on choosing, so thanks for that - I'm going to give it a go. You've done this once or twice before, so I'm grateful for your advice.

I plan to get in contact with you after the meet (well, after I return from the holiday that my wife and I will be heading on after the meet) to see if you are taking any online clients again - being on a different continent kind of stops me from attending BBBC...

Last of all... I saw some footage from BoB2 - seems like it went awesomely. Every lifter who attended (that I follow on some form of social media) said it was a top notch event. Huge props to you and sparke.

Thanks, we were pretty happy with how it went! Very promising for BOB3 and on...

Best of luck for your meet!

micheldied
10-05-15, 4:03 pm
Just stretch that's about all you can do.

What do you do when you're feeling too beat up to do a planned workout?

DJBraddy
10-06-15, 5:43 pm
BOSS, just wanted to say that I just switched from squatting every day to trying to follow your methods from what I can find online. I had been only doing low bar squats for about 2 months everyday and went from 315x1-3 to 365x3 so it definitely gave me a solid base in my posterior chain but i ran into the good morning squat problem after weights higher than that. which is why i follow your routine as best i can now. lowbar/monday front/wed dead/fri highbar/sat. cannot wait to see the dividends gained after doing this for the rest of my deployment. I hope to make it to the Cage finally this year and meet all of the Animals!! you are a huge inspiration man as a lifter and dad. hope to see you crush more weights and win more comps as a 220/242!!

-Dylan

BOSS
10-07-15, 12:10 am
What do you do when you're feeling too beat up to do a planned workout?

Generally I do it anyway... How you feel has very little bearing on how well you can execute lifts that last just a couple of seconds at a time. Do what you can do. One of the most valuable lessons I ever learned was described in one of Louie Simmons articles where he discussed "what it takes to be a champion" or something like that. He talked about Chuck Vogelpohl, Amy Weisenberger and George Halbert, all legendary powerlifters. The one thing they clearly shared was: no matter how they FELT, they always trained as hard as they could. Feeling good is for competitions. I used to think I had to be fully recovered from my previous workout to make progress on my next workout. It held me back for so long. In the end you WILL get into shape to train harder if you train harder.

BOSS
10-07-15, 12:11 am
BOSS, just wanted to say that I just switched from squatting every day to trying to follow your methods from what I can find online. I had been only doing low bar squats for about 2 months everyday and went from 315x1-3 to 365x3 so it definitely gave me a solid base in my posterior chain but i ran into the good morning squat problem after weights higher than that. which is why i follow your routine as best i can now. lowbar/monday front/wed dead/fri highbar/sat. cannot wait to see the dividends gained after doing this for the rest of my deployment. I hope to make it to the Cage finally this year and meet all of the Animals!! you are a huge inspiration man as a lifter and dad. hope to see you crush more weights and win more comps as a 220/242!!

-Dylan

Thanks man, really appreciate the message!

Nmowery
10-07-15, 9:08 am
Generally I do it anyway... How you feel has very little bearing on how well you can execute lifts that last just a couple of seconds at a time. Do what you can do. One of the most valuable lessons I ever learned was described in one of Louie Simmons articles where he discussed "what it takes to be a champion" or something like that. He talked about Chuck Vogelpohl, Amy Weisenberger and George Halbert, all legendary powerlifters. The one thing they clearly shared was: no matter how they FELT, they always trained as hard as they could. Feeling good is for competitions. I used to think I had to be fully recovered from my previous workout to make progress on my next workout. It held me back for so long. In the end you WILL get into shape to train harder if you train harder.

I watched one of the animal vids a few months back where you said this exact thing, and took it to heart and it's made all the difference. I go in and train what I need to train regardless of how I feel now, and have been hitting either weight or rep pr's every week for months now on squats and deads. Seems like in most instances, the best cure for feeling shitty or tired is to get a bar in your hands, and all that goes away.

BOSS
10-07-15, 12:39 pm
I watched one of the animal vids a few months back where you said this exact thing, and took it to heart and it's made all the difference. I go in and train what I need to train regardless of how I feel now, and have been hitting either weight or rep pr's every week for months now on squats and deads. Seems like in most instances, the best cure for feeling shitty or tired is to get a bar in your hands, and all that goes away.

Yes and further proof of this is the multiple programs that involve training the same lift 4 or more times per week. You're definitely not "recovered" when you do the lift again, but you feel tight. Your tightness is appropriate for being under a bar but feels awful when you aren't lifting basically!

C.Coronato
10-07-15, 12:41 pm
Generally I do it anyway... How you feel has very little bearing on how well you can execute lifts that last just a couple of seconds at a time. Do what you can do. One of the most valuable lessons I ever learned was described in one of Louie Simmons articles where he discussed "what it takes to be a champion" or something like that. He talked about Chuck Vogelpohl, Amy Weisenberger and George Halbert, all legendary powerlifters. The one thing they clearly shared was: no matter how they FELT, they always trained as hard as they could. Feeling good is for competitions. I used to think I had to be fully recovered from my previous workout to make progress on my next workout. It held me back for so long. In the end you WILL get into shape to train harder if you train harder.

Thats an incredible mindset. Some people make excuses, and some people make things happen. Thanks for that brotha.

Altered Beast
10-07-15, 2:39 pm
Thats an incredible mindset. Some people make excuses, and some people make things happen. Thanks for that brotha.

Precisely why he is the BOSS!

I'm of the same opinion. I never miss a planned session as I only have 4 of them a week. There is no excuse, you can always train something. Take a second scoop of RageXL and get to work!!!!!

*I once wrote down the year's training and days I missed. The fews days here and there added up to quite a bit and shocked me!

micheldied
10-08-15, 4:21 am
Generally I do it anyway... How you feel has very little bearing on how well you can execute lifts that last just a couple of seconds at a time. Do what you can do. One of the most valuable lessons I ever learned was described in one of Louie Simmons articles where he discussed "what it takes to be a champion" or something like that. He talked about Chuck Vogelpohl, Amy Weisenberger and George Halbert, all legendary powerlifters. The one thing they clearly shared was: no matter how they FELT, they always trained as hard as they could. Feeling good is for competitions. I used to think I had to be fully recovered from my previous workout to make progress on my next workout. It held me back for so long. In the end you WILL get into shape to train harder if you train harder.

That's some great advice, Dan. Thank you for that.

intoodeep25
10-08-15, 10:56 am
For me, the rare days I don't feel like going into the gym or feel extra beat up end up being some of the best days for me. It forces me to really dig deep, I see it as a challenge to test what I am made of. Once you take on that mind set the sky is the limit.

BOSS
10-09-15, 9:31 pm
For me, the rare days I don't feel like going into the gym or feel extra beat up end up being some of the best days for me. It forces me to really dig deep, I see it as a challenge to test what I am made of. Once you take on that mind set the sky is the limit.

There would be days where I'd be dead tired, ache everywhere, drive to my garage (the gym back then), drink some coffee, take a nap in the car, then convince myself to just see how the warmups feels... before you know it your at the work sets thinking: well I'm not feeling terrible... let'see what happens. Instead of psyching your self UP all week for a big session you're totally relaxed till the moment you lift big, and your expectations aren't high, so you lift with no pressure--if you miss you have all the excuses built in... But some of those days were the days I'd lift the best! It's just a matter of being in the moment and controlling what you can control (your technique and warmup) not stressing over how you feel or the arbitrary number you WANT to hit. The number you thought of in your head while you were sitting comfortable on the couch or laying in bed days before!

DJBraddy
10-10-15, 12:54 pm
BOSS,

What are your thoughts of running 5/3/1? Is it a good idea to incorporate it into your type of training split?

(I apologize if you have answered this before.)

-Dylan