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micheldied
10-14-15, 4:41 am
Hey Dan,

Are you not doing the Reebok meet in November? Also I see you've moved your bench grip in. Are you having elbow or shoulder issues, or is this just experimentation?

Fry!
10-14-15, 8:16 am
Do you still train for the reebook-meet? And what, or if would buy a dip-stand, what type it should be? A V-Dip-stand?



But actually i wanted to ask something more controversial, so my question is to the greates of 220 all times what is your take on De-Loads?
Do you see deload which cut out volume and intenisty(50%) as a good thing among powerlifters? Or should powerlifter overthink it?
Or do you think de-loads are a to strong caesura and could harm, impact the lifters performance?


And could i qoute one of your postings, of course with credit? Thank you.

Info Junkie
10-20-15, 6:25 pm
Hi Dan,
keep the instagram videos coming , after 12hr night shift they get me amped up for the gym after the shift :),

i am looking at building a house next year but i want to build a garage for my cars i use for racing but now i am considering also putting a decently set up gym in there aswell ,

i general hate home gyms for the fact that 40-50 bucks i can train with every piece of equipment i need in a gym etc.

but i would like to train at home if i had the equipment i want and i can play music load which i cant do in gym , so how much do you reckon it would cost for

approx ;

squat rack, bench and dead lift platform , i would want to get proper bars and discs also
chin up bar , range of dumbbells and maybe 2 adjustable benches, calf machine , hamstring and leg extension machine and that's really it.

i prefer free weights so i would be able to train all body parts with dumbbells barbells and discs which is pretty much what i train with anyway.

do you think 8 k would be about right for top range bars discs and equipment or am i kidding myself ?

BOSS
10-21-15, 2:17 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

I think it's ok, but needs some more volume to second exercises as in a second deadlift on deadlift day or second squat variation on squat day. As for putting it in MY type of trainng split? I guess I'm not really sure what you're asking here if you can clarify

BOSS
10-21-15, 2:18 pm
Hey Dan,

Are you not doing the Reebok meet in November? Also I see you've moved your bench grip in. Are you having elbow or shoulder issues, or is this just experimentation?

No I'm not doing that meet anymore nor have I planned a meet to do next. As for the bench more experimentation than anything. My triceps feel stronger so this accomodates that

Nmowery
10-22-15, 1:07 am
Hey Dan, just curious but what kind of grip do you use for military presses? For a while I was only doing them standing so my grip was always just outside my shoulders. A few weeks back I decided to mix it up and start doing them seated, and tonight tried gripping the bar at the same width I do when benching. I noticed with the wider grip I couldn't push quite as much weight, but definitely felt my delts putting in more work. Now I'm sort of stuck on whether I should keep with the wider grip to build more shoulder strength, or keep it narrower to prioritize triceps.

BOSS
10-28-15, 8:01 pm
Hey Dan, just curious but what kind of grip do you use for military presses? For a while I was only doing them standing so my grip was always just outside my shoulders. A few weeks back I decided to mix it up and start doing them seated, and tonight tried gripping the bar at the same width I do when benching. I noticed with the wider grip I couldn't push quite as much weight, but definitely felt my delts putting in more work. Now I'm sort of stuck on whether I should keep with the wider grip to build more shoulder strength, or keep it narrower to prioritize triceps.

Generally I was just always doing them with my pinkies on the rings. It's a little wider than I think would maximize my military press weights, but since I bench with a ring fingers on rings width grip that felt similar enough to carry over to the bench. So my recommendation would be to grip close to your bench width and to keep the elbow action similar (flaring or tucking). Unless your goal is to just have as strong a military press as possible or as big of delts as possible. Three different goals... maybe 3 separate grips? Something to think about lol

BOSS
10-28-15, 8:05 pm
Hi Dan,
keep the instagram videos coming , after 12hr night shift they get me amped up for the gym after the shift :),

i am looking at building a house next year but i want to build a garage for my cars i use for racing but now i am considering also putting a decently set up gym in there aswell ,

i general hate home gyms for the fact that 40-50 bucks i can train with every piece of equipment i need in a gym etc.

but i would like to train at home if i had the equipment i want and i can play music load which i cant do in gym , so how much do you reckon it would cost for

approx ;

squat rack, bench and dead lift platform , i would want to get proper bars and discs also
chin up bar , range of dumbbells and maybe 2 adjustable benches, calf machine , hamstring and leg extension machine and that's really it.

i prefer free weights so i would be able to train all body parts with dumbbells barbells and discs which is pretty much what i train with anyway.

do you think 8 k would be about right for top range bars discs and equipment or am i kidding myself ?

Well, I'm not a salesman lol, so I'd say that you can definitely get GREAT bars and weights and racks for $8k, I have no idea about the machines you referenced. I've bought stuff from EliteFTS and TexasStrengthSystems.com and both have great stuff, Elite being a little higher quality on some things but pricier generally. I'd suggest calling them to try to arrange a package so you can try to get everything you want within your budget.

BOSS
10-28-15, 8:16 pm
Do you still train for the reebook-meet? And what, or if would buy a dip-stand, what type it should be? A V-Dip-stand?



But actually i wanted to ask something more controversial, so my question is to the greates of 220 all times what is your take on De-Loads?
Do you see deload which cut out volume and intenisty(50%) as a good thing among powerlifters? Or should powerlifter overthink it?
Or do you think de-loads are a to strong caesura and could harm, impact the lifters performance?


And could i qoute one of your postings, of course with credit? Thank you.

I'm not totally sure what your asking me, but generally I don't like planned deloads. My preference is to train in a way that's hard enough to be productive, but not so aggressive or reckless that I need a deload. I combine both approaching every workout with an objective and plan with the flexibility to make adjustments based on readiness and feel to things like reps, sets, volume, and exercise selection. In other words, a plan plus some auto-regulation. One thing I do not adjust is the weight for the main exercise.

Also, I'm not competing at the Reebok meet. Any dip stand is good, parallel or V. V just gives you options regarding width.

DJBraddy
11-02-15, 2:36 pm
Sup BOSS,

do you have any recommendations on fixing the dreaded good morning squat. i just noticed today that when im dropping into my squat my bar path shifts forward from centered on my foot to my toes which i believe leads to my hips shooting up and thus causing a good morning squat....any help would be greatly appreciated.
I started strengthening my quads as i thought this may be the problem but im not too sure.


thanks for any response,
dylan

Dbolguy16
11-02-15, 7:39 pm
Dan I love been squatting everyday for about 7 weeks now and today I did a competition low bar squat 3rm and on the last rep I did a pseudo good morning and strained my right glute/ hamstring. Any ideas of what I can do now without stopping my squat everyday protocol?

Shimon
11-04-15, 3:55 pm
Not everyone has necessarily seen my bio, but I am a powerlifter. At a bodyweight of 220 and have squatted 760, benched 485 and deadlifted 821 in competition with a best total of 2030 without squatting in knee wraps. Despite these achievements, I am possibly most proud of the fact that I've been accused of looking like "the guy in The Program." Yes, that was an exciting compliment.

Aside from lifting for strength, I also am firmly opposed to skinniness and ILS.

Ask me anything--powerlifting technique, olympic lifting, eating, hair-growing or whatever.

Any preferences?
I'm looking to buy a new barbell, and like the Rogue Ohio Power Bar. http://www.roguefitness.com/rogue-ohio-power-bar-20-kg

Thoughts?

Dbolguy16
11-04-15, 9:41 pm
Dan I love been squatting everyday for about 7 weeks now and today I did a competition low bar squat 3rm and on the last rep I did a pseudo good morning and strained my right glute/ hamstring. Any ideas of what I can do now without stopping my squat everyday protocol?

Also how did you deal with a pinched sciatic nerve

BOSS
11-05-15, 11:04 pm
Also how did you deal with a pinched sciatic nerve

So unlike most pinched nerves which come from a bulging disc or a tight piriformis (piriformis "syndrome"), I had basically popped my SI joint out of place and that was what was pinching the nerve. It was extremely painful and didn't improve at all over time it just stayed the same for 3.5 months. I had taken time off in hopes of it healing but doubted that would work given my theory that the SI joint was out of place. A doctor thought it had to be a bulging disc, even after imaging showed it wasn't, then a chiro tried unsuccessfully to "adjust" the SI. Finally, after the full-on rest I started lifting anyway. One day I was deadlifting from a deficit and on the second rep of 660x5 I felt my back (SI joint) snap really painfully just for a moment. I finished the set, finished the workout, went home, didn't think anything of it. When I was showering, which for some reason was one of the things that made it hurt the most, I realized that in that moment it WASN'T hurting, where it usually always hurt. So basically it was out of place with the right side of the pelvis rotated so the bottom (Ischium) was further back than it should've been. I could feel my hip by hand and tell that there were asymmetries, hence my suspicions. The deadlift basically had enough tension of the hamstrings pulling down (forward) on the ischium and the weight of the bar pulling on my back that it basically snapped itself back into place. It made sense to me lol, and then all the nerve pain was pretty much just gone for good. My hip still hurt from being out of place so long, but that was like 5% of the pain of the nerve problem

BOSS
11-05-15, 11:14 pm
Any preferences?
I'm looking to buy a new barbell, and like the Rogue Ohio Power Bar. http://www.roguefitness.com/rogue-ohio-power-bar-20-kg

Thoughts?

Well from what I can tell it looks like they designed it based on the Eleiko and Ivanko 29 mm power bars. They are shorter and harder and thicker in diameter, so they are very stiff. It looks the part anyway! I've been using an Eleiko bar now instead of the Texas Power Bar for about a year now and it is so much better... For Deads the stiffness will make it harder, but will make you very strong, and for bench it feels way better and doesn't vibrate. I haven't squatted with it yet, but it's very well made and probably stiffer than my Texas Squat Bar. I've loaded 826 on both and the Eleiko barely flexes.

Anyway, assuming it works as well as it looks, its only about 1/3 the price of the other two so it looks good... I might buy one too now

BOSS
11-05-15, 11:16 pm
Dan I love been squatting everyday for about 7 weeks now and today I did a competition low bar squat 3rm and on the last rep I did a pseudo good morning and strained my right glute/ hamstring. Any ideas of what I can do now without stopping my squat everyday protocol?

You know, I'm not sure there... Try squatting and see how heavy you can go before it's painful. Do that every day until it gets better or... just give yourself a rest...

BOSS
11-05-15, 11:21 pm
Sup BOSS,

do you have any recommendations on fixing the dreaded good morning squat. i just noticed today that when im dropping into my squat my bar path shifts forward from centered on my foot to my toes which i believe leads to my hips shooting up and thus causing a good morning squat....any help would be greatly appreciated.
I started strengthening my quads as i thought this may be the problem but im not too sure.


thanks for any response,
dylan

There are a lot of breakdowns that can happen and without seeing your squat I'd just be guessing or I'd have to write a pretty long essay, but here are two recommendations:
1. Practice paused squats. This will tell you if you're off at the bottom, it will allow you to adjust until your body can feel what's "right" at the bottom, and it will allow you to practice "standing up" out of your squats and not just using your back to bail out your legs (good morning) from doing the work. In other words you shouldn't have your hips shoot back as you stand up.
2. I have in the past on this thread gone into a lot of depth on squat form. So if you read through you'll find a lot of good info that should help you.

Ironasylum
11-06-15, 2:33 am
hey Dan iv come back to sumo as my lower back seems to hurt with everything else but i can get away with sumo pulls and actually have been pr ing with them the last 3 weeks. However the one issue i have is switch grip setup in the sumo position. everything feels good double overhand or with straps but i cant get my pronated arm comfortably down and close enough as well as bracing my core with a switch grip. Did you ever have this issue? what would you suggest ?

Dbolguy16
11-06-15, 9:28 am
You know, I'm not sure there... Try squatting and see how heavy you can go before it's painful. Do that every day until it gets better or... just give yourself a rest...

Thanks for the advice Dan. I've been doing better, the injury happened on Monday and since then I've been icing the area 4x per day and wrapping it in a ace bandage and taking naproxen. Then only things that would hurt it were lunges and any type of deadlift. Now I'm at about 85% so I should be good to go by Monday

<]:^D
11-06-15, 10:24 am
hey Dan appreciate you taking the time to answer all these questions - this thread is a gold mine!

quick question about equipment. i've got some spare rubber and wood and wanted to make some blocks and platforms (for deficits) for sumo and conventional pulls. in order of what you think is important could you let me know what you've made for yourself and your gym (rough specifications and heights)? i've seen you mention 2'' and 4'' for sumo block pulls before.

i'm primarily a conventional puller but want to make a run at improving my sumo in the next 6 months or so.

thanks!

JackTheBigBoss
11-07-15, 8:26 am
Hi, Dan!

Is there anything to do to add some mass to the bones?
It's a few years I'm out of the gym. Should I begin with some beginner routine or should I continue advance?
I want to ask a few questions but I'm not able to ask them in here were every body see it. Where should I ask you them? (any e-mail, face book, ...)

Special thanks,

I forgot to say, You're my #1 favorite power lifter.

Dbolguy16
11-07-15, 2:51 pm
So unlike most pinched nerves which come from a bulging disc or a tight piriformis (piriformis "syndrome"), I had basically popped my SI joint out of place and that was what was pinching the nerve. It was extremely painful and didn't improve at all over time it just stayed the same for 3.5 months. I had taken time off in hopes of it healing but doubted that would work given my theory that the SI joint was out of place. A doctor thought it had to be a bulging disc, even after imaging showed it wasn't, then a chiro tried unsuccessfully to "adjust" the SI. Finally, after the full-on rest I started lifting anyway. One day I was deadlifting from a deficit and on the second rep of 660x5 I felt my back (SI joint) snap really painfully just for a moment. I finished the set, finished the workout, went home, didn't think anything of it. When I was showering, which for some reason was one of the things that made it hurt the most, I realized that in that moment it WASN'T hurting, where it usually always hurt. So basically it was out of place with the right side of the pelvis rotated so the bottom (Ischium) was further back than it should've been. I could feel my hip by hand and tell that there were asymmetries, hence my suspicions. The deadlift basically had enough tension of the hamstrings pulling down (forward) on the ischium and the weight of the bar pulling on my back that it basically snapped itself back into place. It made sense to me lol, and then all the nerve pain was pretty much just gone for good. My hip still hurt from being out of place so long, but that was like 5% of the pain of the nerve problem yea I also heard a pop in my hip on the last rep when I strained my right leg and I'm starting to think it's my SI joint as something doesn't feel right in my hip

BOSS
11-08-15, 12:14 pm
hey Dan iv come back to sumo as my lower back seems to hurt with everything else but i can get away with sumo pulls and actually have been pr ing with them the last 3 weeks. However the one issue i have is switch grip setup in the sumo position. everything feels good double overhand or with straps but i cant get my pronated arm comfortably down and close enough as well as bracing my core with a switch grip. Did you ever have this issue? what would you suggest ?

Just practice first of all. Also make sure your grip isn't too narrow. You can get away with a narrower grip with straps or double overhand but not so much with a mixed grip. No more than one finger on the smooth part of the bar for each hand. That would be the narrowest grip you would want. If it wants to push the bar away, try getting set and then wiggling side to side to get the underhand arm deeper between the legs

BOSS
11-08-15, 12:15 pm
:^D;1421438']hey Dan appreciate you taking the time to answer all these questions - this thread is a gold mine!

quick question about equipment. i've got some spare rubber and wood and wanted to make some blocks and platforms (for deficits) for sumo and conventional pulls. in order of what you think is important could you let me know what you've made for yourself and your gym (rough specifications and heights)? i've seen you mention 2'' and 4'' for sumo block pulls before.

i'm primarily a conventional puller but want to make a run at improving my sumo in the next 6 months or so.

thanks!

Definitely the 4" blocks. Those will be useful for conventional as well.

JackTheBigBoss
11-08-15, 12:32 pm
In the following of the questions above:
My joints (Knee, Ankle, Shoulder) make a sound when I move them. Should I ignore it or should I go to a doctor?
Thanks again.

BOSS
11-08-15, 12:59 pm
Hi, Dan!

Is there anything to do to add some mass to the bones?
It's a few years I'm out of the gym. Should I begin with some beginner routine or should I continue advance?
I want to ask a few questions but I'm not able to ask them in here were every body see it. Where should I ask you them? (any e-mail, face book, ...)

Special thanks,

I forgot to say, You're my #1 favorite power lifter.

For mass I'd recommend following a bodybuilding routine that's based in the big barbell lifts: squats, deads, bench, presses, rows, curls as well as Dumbell presses, laterals, curls and rows and the bodyweight (or weighted) lifts: dips, lunges and pullups.

These should be your programs foundation. For the heavier lifts I'd recommend 8-12 rep sets for putting on mass and for the secondary lifts I'd recommend 12-20 rep sets

Train hard, eat hard

BOSS
11-08-15, 1:03 pm
In the following of the questions above:
My joints (Knee, Ankle, Shoulder) make a sound when I move them. Should I ignore it or should I go to a doctor?
Thanks again.

I would recommend going to a doctor if something HURTS, but not necessarily just if they make sounds.
Your best bet for taking care of your body is to find an experienced coach who you could meet with at least once in a while to make sure your technique is good and your body moves well. Keeping a good alignment will keep you running strong and minimize injuries
I can't stress enough how much a couple training sessions to get good technique right off the bat will help!

DJBraddy
11-08-15, 1:49 pm
There are a lot of breakdowns that can happen and without seeing your squat I'd just be guessing or I'd have to write a pretty long essay, but here are two recommendations:
1. Practice paused squats. This will tell you if you're off at the bottom, it will allow you to adjust until your body can feel what's "right" at the bottom, and it will allow you to practice "standing up" out of your squats and not just using your back to bail out your legs (good morning) from doing the work. In other words you shouldn't have your hips shoot back as you stand up.
2. I have in the past on this thread gone into a lot of depth on squat form. So if you read through you'll find a lot of good info that should help you.

Thanks for the recommendations BOSS. I will continue to try and fix it.

-Dylan

<]:^D
11-08-15, 4:06 pm
Definitely the 4" blocks. Those will be useful for conventional as well.

awesome. thanks Dan!

JackTheBigBoss
11-08-15, 11:55 pm
I would recommend going to a doctor if something HURTS, but not necessarily just if they make sounds.
Your best bet for taking care of your body is to find an experienced coach who you could meet with at least once in a while to make sure your technique is good and your body moves well. Keeping a good alignment will keep you running strong and minimize injuries
I can't stress enough how much a couple training sessions to get good technique right off the bat will help!
Thanks for your answers. I'm now at the state of euphoria and going to explode because I got answer from you.
I think you misunderstood I meant some thing to make bones bigger not muscles? (Sorry if you meant bones)
I will man. Thanks. Just the shoulders hurt other just make a pop sound.

If I start bodybuilding can I change to power lifting after a while and keep my gains?

Special thanks,

Dbolguy16
11-09-15, 9:50 pm
Dan, what's your opinion on hook grip? , I've been thinking of switching over to it

K.W
11-10-15, 10:54 am
Hey Dan do you use different deadlift bars depending on what your rep range is or how close you are to a up coming meet... like a Okie bar for reps over a Texas deadlift Bar etc etc. I'm in the market for a deadlift bar. I compete in the USPA here in Washington and they use a Okie bar but it looks like it's not consistent across the USPA.

Altered Beast
11-10-15, 11:39 am
Dan,

Are you still working on your Lifting Program E-Book?

micheldied
11-11-15, 3:32 am
Hey Dan,

What do you think about a younger powerlifter doing exclusively hypertrophy workouts(centered around the Bench, Squat, and Deadlift for high reps) for months until getting ready to peak for a meet? Do you think the lack of heavier weights will be detrimental if he only competes once or twice a year, and spends the rest of the time doing hypertrophy workouts?

BOSS
11-11-15, 5:16 pm
Hey Dan,

What do you think about a younger powerlifter doing exclusively hypertrophy workouts(centered around the Bench, Squat, and Deadlift for high reps) for months until getting ready to peak for a meet? Do you think the lack of heavier weights will be detrimental if he only competes once or twice a year, and spends the rest of the time doing hypertrophy workouts?

No this is usually a pretty good approach as long as there is a focus on technique throughout. I don't like novice lifters spending long amounts of time peaking, just more focusing on moderate weights and building strength and size for most of the time

BOSS
11-11-15, 5:17 pm
Dan,

Are you still working on your Lifting Program E-Book?

You know I don't have a date for that yet

BOSS
11-11-15, 5:19 pm
Hey Dan do you use different deadlift bars depending on what your rep range is or how close you are to a up coming meet... like a Okie bar for reps over a Texas deadlift Bar etc etc. I'm in the market for a deadlift bar. I compete in the USPA here in Washington and they use a Okie bar but it looks like it's not consistent across the USPA.

Before I had the Ivanko competition plates I always preferred training on the Okie bar. The last meet I just alternated between the exact competition setup and a stiff bar. I would probably recommend the Okie DL bar as still being may favorite for overall feel.

BOSS
11-11-15, 5:21 pm
Dan, what's your opinion on hook grip? , I've been thinking of switching over to it

I personally hate it. If I could have olympic lifted with a mixed grip I would have.

Some people like it though...

BOSS
11-11-15, 5:25 pm
Thanks for your answers. I'm now at the state of euphoria and going to explode because I got answer from you.
I think you misunderstood I meant some thing to make bones bigger not muscles? (Sorry if you meant bones)
I will man. Thanks. Just the shoulders hurt other just make a pop sound.

If I start bodybuilding can I change to power lifting after a while and keep my gains?

Special thanks,

As far as adding more bone mass, lifting in general does increase the bone density over time.
As for bodybuilding vs powerlifting, they're pretty much the same thing if you're talking about training... lifting weights... eating food
A lot of top lifters are also bodybuilders, so there's something to that for sure

J Wong
11-11-15, 7:25 pm
Hope you heal up fast man.

Dbolguy16
11-11-15, 10:47 pm
Have you ever dealt with high hamstring tendon injuries? I injured the glute hamstring tie in and tendon last week and I was just wondering if you ever dealt with such injury or similar. It sucks as I cans deadlift or do any lunges and it's really starting to fuck with me mentally.

Ironasylum
11-12-15, 2:42 am
Just practice first of all. Also make sure your grip isn't too narrow. You can get away with a narrower grip with straps or double overhand but not so much with a mixed grip. No more than one finger on the smooth part of the bar for each hand. That would be the narrowest grip you would want. If it wants to push the bar away, try getting set and then wiggling side to side to get the underhand arm deeper between the legs


thanks Dan il try this tomorrow as its deadlift day. The issue seems more like i feel that bicep is in a bad spot as my arm angles out a little when i supinate it. Also its harder to set or brace my core with a split grip it seems

micheldied
11-12-15, 4:25 pm
No this is usually a pretty good approach as long as there is a focus on technique throughout. I don't like novice lifters spending long amounts of time peaking, just more focusing on moderate weights and building strength and size for most of the time

Would you still program high rep block pulls and deficit deads after pulls from the floor, or should the focus be on rows/pullups and other "bodybuilding" movements?
Thanks for the input, Dan.

<]:^D
11-13-15, 7:17 am
hey Dan, thought i'd ask as your reply to my last injury concern was extremely helpful.

when benching heavy i sometimes tweak my left trap - somewhere between the shoulder and the neck high up on the top of the trap itself. have you or anyone you've coached experienced this? cant work out why it's tearing/straining.

thanks!

Universal Rep
11-13-15, 10:29 am
https://www.youtube.com/watch?v=NCW3NFEtopw

Altered Beast
11-13-15, 11:35 am
Hope you heal up fast man.

Did I miss something????



https://www.youtube.com/watch?v=NCW3NFEtopw

More of these please!

Fry!
11-14-15, 11:19 pm
Because you liked the Signature Golds, the SBD Knee Wraps are alot like the Titan Golds.
Based on that, that you sayed you get 11 revolutions out of the Titan Gold.

"There are two types, a training version and a competition version. The material has been designed separately from the wrist wraps and so has properties specific to the knee. They are soft across the width (there is no stored energy laterally so any stiffness just causes cutting). They have much greater elongation (150% - so a 2metre wrap stretches to 5 metres), this is much more than other wraps and will be very significant where the length is limited in competition. The training version is designed for self-wrapping and will be more appropriate for Strongman (particularly for repetitions). The competition version is very strong (but still with the same elongation), you will really need someone else to wrap you with this one."

BOSS
11-15-15, 11:07 am
:^D;1421928']hey Dan, thought i'd ask as your reply to my last injury concern was extremely helpful.

when benching heavy i sometimes tweak my left trap - somewhere between the shoulder and the neck high up on the top of the trap itself. have you or anyone you've coached experienced this? cant work out why it's tearing/straining.

thanks!

You might want to make sure that your setup isn't causing your shoulders to elevate or shrug as the bar touches your chest. It's hard to just guess what could be wrong, but a lot of times the shoulder or rotator cuff can sustain an injury and the lifter feels pain elsewhere. This is called referred pain. You could have an injury to the supraspinatus and it could cause radiating pain in that area for example. But it's kinda hard to guess from what you've described.
Does it hurt doing both light and heavy weights? Can you do pushups without pain?

BOSS
11-15-15, 11:11 am
Because you liked the Signature Golds, the SBD Knee Wraps are alot like the Titan Golds.
Based on that, that you sayed you get 11 revolutions out of the Titan Gold.

"There are two types, a training version and a competition version. The material has been designed separately from the wrist wraps and so has properties specific to the knee. They are soft across the width (there is no stored energy laterally so any stiffness just causes cutting). They have much greater elongation (150% - so a 2metre wrap stretches to 5 metres), this is much more than other wraps and will be very significant where the length is limited in competition. The training version is designed for self-wrapping and will be more appropriate for Strongman (particularly for repetitions). The competition version is very strong (but still with the same elongation), you will really need someone else to wrap you with this one."

Thanks, I might need to check these out

BOSS
11-15-15, 11:13 am
Would you still program high rep block pulls and deficit deads after pulls from the floor, or should the focus be on rows/pullups and other "bodybuilding" movements?
Thanks for the input, Dan.

Yeah those deadlift variations are good for gaining strength and muscle. Variation is good for strength and mass, specificity is good for mastery

Dbolguy16
11-17-15, 9:39 am
Hey Dan, do you have any tips on how to increase hip stability durin the squat? Since I injured my right hip and hamstring about 2 weeks ago now when I squat I feel uneven, unstable and awkward.

<]:^D
11-18-15, 12:25 pm
You might want to make sure that your setup isn't causing your shoulders to elevate or shrug as the bar touches your chest. It's hard to just guess what could be wrong, but a lot of times the shoulder or rotator cuff can sustain an injury and the lifter feels pain elsewhere. This is called referred pain. You could have an injury to the supraspinatus and it could cause radiating pain in that area for example. But it's kinda hard to guess from what you've described.
Does it hurt doing both light and heavy weights? Can you do pushups without pain?

hi Dan, appreciate you taking the time to help.

pushups don't hurt, and light weight (e.g. <80% of max) doesn't hurt so i was wondering if it was the trap trying to stabilise my scapular? it's almost between the neck and the point of the shoulder and i was getting some discomfort and aching around the clavicle area also a few days after it happened.

i just looked up the supraspinatus and that does look like it may be the muscle causing the issue

i originally injured it at a meet on my second attempt, i reached the press command and started pushing up and felt something tear in the trap/supraspinatus area and some pinching and crunching in the shoulder joint, which made me think it may have been one of the rotator cuff muscles.

thanks so much Dan, very helpful insight.

<]:^D
11-18-15, 12:44 pm
scratch that - pressups do hurt, pain at the trap top and back in between the neck and shoulder acromion, and a little pain/tightness in front, behind the clavicle.

BarnhouseBull
11-19-15, 6:07 pm
Hey Dan what are some of your go to meals? I know I have seen a pic of all that meat your wife made on Instagram before, is it just a lot of rice and meat? I also see you eating burritos a lot haha

Also can I get the recipe for how she prepares that steak and chicken because it looked delicious

The Untamed
11-20-15, 1:28 pm
Dan,

Your advices on my injuries have always help me sooo much, feel like I would be in a wheelchair right now whitout you lol!

That's why I'm coming back to you, for another pain/injury, this time it is on the hip flexor zone, it hurts a lot during squat, at the bottom, and on sumo dead, it really really bothers me because I have a very important meet in 2 weeks. Basic stretches and lacross ball massage help a little bit but won't relieve the tension..

If you have any insights on this... thanks a lot !!!

BOSS
11-20-15, 7:35 pm
Hey Dan, do you have any tips on how to increase hip stability durin the squat? Since I injured my right hip and hamstring about 2 weeks ago now when I squat I feel uneven, unstable and awkward.

Anytime I injure something I start again light, and then work up in weight to a point where it's hard but not painful. If you can't do the weight evenly while it's light, some bulgarian split squats are usually a good choice during warmups to fire up each hip independently. That's usually my recommendation for people who have weak glutes or are asymmetrical when they push out of the hole

BOSS
11-20-15, 7:37 pm
:^D;1422236']scratch that - pressups do hurt, pain at the trap top and back in between the neck and shoulder acromion, and a little pain/tightness in front, behind the clavicle.

Sounds like you might need to lay off it a bit and ice if it's hurting. Unfortunately, if you injured a muscle it'll take a while to let it heal. Maybe just see if there are other lifts you can do that don't hurt, like incline, and focus on that till it feels better--train around the injury

BOSS
11-20-15, 7:41 pm
Dan,

Your advices on my injuries have always help me sooo much, feel like I would be in a wheelchair right now whitout you lol!

That's why I'm coming back to you, for another pain/injury, this time it is on the hip flexor zone, it hurts a lot during squat, at the bottom, and on sumo dead, it really really bothers me because I have a very important meet in 2 weeks. Basic stretches and lacross ball massage help a little bit but won't relieve the tension..

If you have any insights on this... thanks a lot !!!

Yeah if you've injured the hip flexor some kind of way, stretching may not really help by itself. I'd recommend doing some warming up including motions like side steps with a rubber band around the ankles or various leg swings and circles to grease it up before you stretch or train. Blood flow is key. It can be frustrating but it'll take a little patience getting it back. Also, doing some rolling on the IT band or piriformis might help relieve some of the tension around your hips.

Dbolguy16
11-21-15, 1:20 am
Opinion on reverse band and snatch grip deadlifts?

micheldied
11-24-15, 4:47 am
Yeah those deadlift variations are good for gaining strength and muscle. Variation is good for strength and mass, specificity is good for mastery

Thanks for taking the time to reply to these, Dan.

I think I recall you saying you had slipped discs in your lower back before. How did you recover from that?

BOSS
11-24-15, 2:58 pm
Opinion on reverse band and snatch grip deadlifts?

I don't do them...

BOSS
11-24-15, 3:00 pm
Thanks for taking the time to reply to these, Dan.

I think I recall you saying you had slipped discs in your lower back before. How did you recover from that?

Just kept training until they heeled... not much to it. BW reverse hypers are pretty helpful plus a lot of glute stretches

JackTheBigBoss
11-25-15, 4:18 am
Hi Dan! I really appreciate your help, I've just started training last week but I noticed that I just can squat in full motion when I place small plates under my heels. If no I just feel a mild pain in my lower back or my heels will be lifted from the ground.

Do you know any stretching or training technique to help me? (please name them cause I'm not so familiar with stretching)
Or any advice?

Thank you man,

BOSS
11-25-15, 11:44 am
Hi Dan! I really appreciate your help, I've just started training last week but I noticed that I just can squat in full motion when I place small plates under my heels. If no I just feel a mild pain in my lower back or my heels will be lifted from the ground.

Do you know any stretching or training technique to help me? (please name them cause I'm not so familiar with stretching)
Or any advice?

Thank you man,

Well the first thing is that what you are describing is the exact reason many people wear squat shoes--the raised heel makes the flexibility requirement for proper squatting easier.
It sounds like maybe your hams/adductors are a little tight. Try this stretch:

stand in front of a bench, put one foot straight in front of you onto the bench with the heel on the bench and toe pointing up. make sure your hips are straight not turned.
Both legs are slightly bent. place your hands or fingers against the front of your hips--this helps with the awareness. Keeping your chest up, use your fingers to push your hips backward. If you keep your chest up and the hips and tailbone move back, you will feel the front leg straighten out and stretch dramatically at the hamstring. Keep the chest up--just like during a squat--and continue pushing your hips back--again kinda like a squat. This gives your hamstring a stretch WITHOUT turning it into a lower back stretch, which is the most important thing, otherwise when you have a challenging weight your back will stretch first not the hammies.
Hope that helps. You can also do it with the hips turned off to the side and then it's more an adductor stretch

hope that helps

Nmowery
11-25-15, 12:16 pm
something that helped me a lot when I finally committed to squatting was to lower myself into a full squat position and just stay there. At first you might have to keep a hand on a wall or chair or whatever on the way down, but if you practice going all the way down and staying there, feet flat on the floor, it becomes a lot easier pretty quick. I also spent some time squatting really deep in the smith machine, which stretched and strengthened my hip flexor a a lot before jumping into barbell squats.

JackTheBigBoss
11-28-15, 12:07 pm
Well the first thing is that what you are describing is the exact reason many people wear squat shoes--the raised heel makes the flexibility requirement for proper squatting easier.
It sounds like maybe your hams/adductors are a little tight. Try this stretch:

stand in front of a bench, put one foot straight in front of you onto the bench with the heel on the bench and toe pointing up. make sure your hips are straight not turned.
Both legs are slightly bent. place your hands or fingers against the front of your hips--this helps with the awareness. Keeping your chest up, use your fingers to push your hips backward. If you keep your chest up and the hips and tailbone move back, you will feel the front leg straighten out and stretch dramatically at the hamstring. Keep the chest up--just like during a squat--and continue pushing your hips back--again kinda like a squat. This gives your hamstring a stretch WITHOUT turning it into a lower back stretch, which is the most important thing, otherwise when you have a challenging weight your back will stretch first not the hammies.
Hope that helps. You can also do it with the hips turned off to the side and then it's more an adductor stretch

hope that helps
Yes it helped a lot. I just lost my focus today and damaged my forearm and fingers I'm so depressed but I wont lose a training session.
Thanks a lot.

Malloy1344
11-30-15, 8:37 am
Hey Dan,

Great advice throughout this thread. I understand you eventually plan on doing an E-Book, and as of right now, you are not accepting clients for online training. I hope that one of those things becomes available soon, but in the meantime I was wondering if you could give some general input on my routine below. I've put it together based on information in this thread and articles I've read by you. I really enjoy your no BS approach and " just lift" motto.

I had run the conjugate system for awhile, and while I experienced some good gains, I ran into the same problem you described in an old article. I was getting good at certain lifts such as board pressing, box squats, ect but they were not directly carrying over to helping my competition lifts. I like that your routine can basically be done in a garage with a power rack, bar and plates if needed.

Current PRS : 455 Squat, 555 Dead, 375 Bench

So here goes

Monday : Squat (3x5), paused squats(5-8 reps/set), reverse hypers or RDLs, hyper extensions
Tues: Military Press(2-6 rep range), DB bench work, triceps, laterals ect.
Wed: Front Squats(5-8 reps/set), back, biceps accessory
Thurs: Off
Friday: Deads(3x5), deficit pulls(5-8 reps/set), Block/Rack Pull ( BIG QUESTION HERE, I pull conventional, would you suggest my supplemental deads exericses be sumo?) + Some back accessory volume
Sat: Off
Sunday: Paused Bench(3x5), Wide grip bench(5-8 reps/set), close grip incline bench, flyes, tricep work

I completely understand you cannot completely critique the setup, but some general input or guidance would be appreciated.

BOSS
11-30-15, 8:10 pm
Hey Dan,

Great advice throughout this thread. I understand you eventually plan on doing an E-Book, and as of right now, you are not accepting clients for online training. I hope that one of those things becomes available soon, but in the meantime I was wondering if you could give some general input on my routine below. I've put it together based on information in this thread and articles I've read by you. I really enjoy your no BS approach and " just lift" motto.

I had run the conjugate system for awhile, and while I experienced some good gains, I ran into the same problem you described in an old article. I was getting good at certain lifts such as board pressing, box squats, ect but they were not directly carrying over to helping my competition lifts. I like that your routine can basically be done in a garage with a power rack, bar and plates if needed.

Current PRS : 455 Squat, 555 Dead, 375 Bench

So here goes

Monday : Squat (3x5), paused squats(5-8 reps/set), reverse hypers or RDLs, hyper extensions
Tues: Military Press(2-6 rep range), DB bench work, triceps, laterals ect.
Wed: Front Squats(5-8 reps/set), back, biceps accessory
Thurs: Off
Friday: Deads(3x5), deficit pulls(5-8 reps/set), Block/Rack Pull ( BIG QUESTION HERE, I pull conventional, would you suggest my supplemental deads exericses be sumo?) + Some back accessory volume
Sat: Off
Sunday: Paused Bench(3x5), Wide grip bench(5-8 reps/set), close grip incline bench, flyes, tricep work

I completely understand you cannot completely critique the setup, but some general input or guidance would be appreciated.

Yeah that's a pretty reasonable split. You'll have to adjust the rep ranges from time to time as the idea is to create progression either linear or something similar. I'd recommend doing block pulls before deficit deadlifts also. As for the paused squats just remember that the purpose is to both have time under tension at the bottom and to lift explosively. I'd keep the reps to a max of 5 there and just pause longer as needed. But yes, this is pretty straightforward.
One thing to remember as well is that this is a starting plan, but the volume can be adjusted as you train based on feel for the day. Autoregulation in a sense.

Malloy1344
12-01-15, 7:20 am
Yeah that's a pretty reasonable split. You'll have to adjust the rep ranges from time to time as the idea is to create progression either linear or something similar. I'd recommend doing block pulls before deficit deadlifts also. As for the paused squats just remember that the purpose is to both have time under tension at the bottom and to lift explosively. I'd keep the reps to a max of 5 there and just pause longer as needed. But yes, this is pretty straightforward.
One thing to remember as well is that this is a starting plan, but the volume can be adjusted as you train based on feel for the day. Autoregulation in a sense.

Thanks for taking the time to respond Dan. Hope training is going well. I'll be keeping up with the BBBC Facebook and your sites for updates on when/if you plan on taking online clients again or release your E-Book.

Dbolguy16
12-02-15, 1:19 am
Happy birthday boss

BOSS
12-02-15, 6:22 pm
Happy birthday boss

Thanks man!

Major14000
12-03-15, 9:18 am
Hey dan. i'm 17 and I just got into powerlifting recently but i'v been training pretty seriously for about 2 1/2-3 years now and i was wondering what kind of program you would recommend to a beginner powerlifter? and also what types of reps/sets? i have briefly taken a look at a few beginner programs and i just feel like i could handle a lot more volume then they recommend.

Fry!
12-04-15, 1:40 am
Happy birthday, every good for the Boss!

And could I ask, did you develope your arch in the bench, or how comes that you have a pretty nice arch?
Currently I tried to arch and to cut unnecessary room of motion, but I'm unflexible in my lower back and upper back, is there anything I could do? Thank you.

Major14000
12-05-15, 5:12 am
Hey dan. i'm 17 and I just got into powerlifting recently but i'v been training pretty seriously for about 2 1/2-3 years now and i was wondering what kind of program you would recommend to a beginner powerlifter? and also what types of reps/sets? i have briefly taken a look at a few beginner programs and i just feel like i could handle a lot more volume then they recommend. also, do you ever have times where your workout just feel like complete and utter sh**? lately my chest workouts completely suck. my strength dropped even though i have been eating more and the intensity is no where near where it used to be. is it a plateau? if so, how do you break through it?

micheldied
12-06-15, 9:57 am
Happy Birthday, BOSS!

JackTheBigBoss
12-08-15, 12:10 am
Oh shit it's too late but Happy birthday Boss!

Nmowery
12-08-15, 12:14 am
Hey Dan,

If you don't mind, I have a quick question about cutting weight for a meet. I'm pretty set on competing for the first time this coming April, and am aiming to cut down from the 240 or so I weigh now(about 20% bf) to lift at 220. Having about 4 months notice, do you think I'd be better to a)lose a bunch of weight now, and try to maintain thru the meet, b)taper weight down 5 lbs or so a month, or c)try to cut it all right before the meet?

Most advice I've seen is to not cut before a first meet and just worry about showing up and lifting...but right now I'm not too far off qualifying for this federations worlds in bench and deadlift at 220, but way under what's needed at 242. Maybe it's a tall order to try to cut 10% of my body weight while also getting stronger and prepping for a first ever meet...but fuck it, worst case scenario is failure - may as well give it a shot.

JackTheBigBoss
12-10-15, 1:07 am
Hey Dan,

Do you think people with longer limbs should avoid power lifting? Do you think they got a chance to improve like short limbs?

Special thanks,

Nmowery
12-10-15, 10:26 am
Man I'm definitely not Dan green but people using the long limb thing as an excuse...well, it's just that. Sure, being stocky and compact does improve leverage, but having long arms and legs isn't a variable one has control over. People are either gonna work with what they've got...or they're not.

BOSS
12-10-15, 11:00 am
Hey dan. i'm 17 and I just got into powerlifting recently but i'v been training pretty seriously for about 2 1/2-3 years now and i was wondering what kind of program you would recommend to a beginner powerlifter? and also what types of reps/sets? i have briefly taken a look at a few beginner programs and i just feel like i could handle a lot more volume then they recommend.

Well if you're almost 3 years in then the question I'd have would be if you've put on significant mass? like 20-30 lbs of descent quality weight. If not, you'd probably do great with a bodybuilding type routine like the ones arnold has in his encyclopedia. The only modification would be to use powerlifting techniques such as a moderate-wide squat stance, a tight bench setup and only doing deadlifts from a reset (no touch and go reps). His program is heavily based in barbells and dumbells and really, it's hard to go wrong that way.

If you've gained size and strength pretty well, then you're probably more of an intermediate lifter, in which case there are a lot of considerations. You'd need a program that has a focus on technical mastery as well as one with lift variations and accessories that will target your weak points. Usually intermediate lifters are limited heavily by their technique which is in turn often limited by their weak or lagging body parts. For example if you always turn your heavy squats into good mornings and don't address both your squat technique AND your quad strength, you will see disappointing results. The 531 has some merits, but YOU must better your technique, and I'd say there is an easily fixed lack of volume on the secondary lift--which is the lift needed for weakness addressing. For example adding a deficit deadlift after the main deads and training it hard.

You can also find the Ed Coan programs online and those are great. Linear progression of the main lifts and the secondary lifts that matter.

BOSS
12-10-15, 11:00 am
Happy Birthday, BOSS!

thanks!

BOSS
12-10-15, 11:01 am
Oh shit it's too late but Happy birthday Boss!

thanks!

Info Junkie
12-10-15, 9:25 pm
Hey Dan,

How long do you take off training after meets ? i see your Instagram page you are taking it easy (which is the right thing to do) but just curious do you schedule in few weeks of light or less training to recover from some injury's etc ?

Also friend of mine went to your seminar here in Ireland (Belfast) he gave me good tips aswell and gave me copy of the notes he toke which are working a treat, my question is on the compound movements (bench , squat, deadlift and OHP ) i am linear progressing on weight doing 3 sets of 5 reps, what alternative rep range would you swap to sometimes to mix it up a bit ? i cant convert in my head would it be good to 3 sets of 6 for a while or 4 sets of 3 for example .

in saying that i have hit PR's on all compounds using the 3 x 5 range so i am happy to stick to it just curious of what to alternate to sometimes , do you always stick to the same set rep range so you know your progressing then ?

Would you schedule in de-load weeks when you feel great and are progressing? what do you do with you stop progressing as of course at some point the rate of progression slows when the weights get heavy.

Do you worry about progression on secondary movements like dumbbell rows, chins, incline dumbbells etc?

Cheers man i really aperciate you coming on here answering our questions

RomeyGBOD
12-12-15, 12:21 pm
Hey Dan,

I just completed the 5th of December, and since the meet my hips have just been so sore (I pull sumo) to where everything moves slow and can't get my usual explosion when I pull. Do you ever have this problem with your hips being sore after a meet and is there anything you can do to help speed up recovery? Thanks hope all is well

NorthStrong
12-13-15, 1:41 pm
Hey Dan - posted this in the knee wrap thread but figured i'd post it here as well since this gets updated quite a bit more.

I have one pair of sig golds that I can get a decent, but not great amount of revolutions out of (8 revs, 2.5m wrap) and I've only used them a couple times.

I just ordered a new pair of them which I just tried wrapping, and I can get like 6, almost 7 revs out of (also 2.5m).

Is that normal for the new pair to be quite a bit less elastic-y than a "worn in" pair?

Or have you ever just used one pair of them?

Thanks man, hope you are doing well.

Major14000
12-14-15, 7:15 am
Well if you're almost 3 years in then the question I'd have would be if you've put on significant mass? like 20-30 lbs of descent quality weight. If not, you'd probably do great with a bodybuilding type routine like the ones arnold has in his encyclopedia. The only modification would be to use powerlifting techniques such as a moderate-wide squat stance, a tight bench setup and only doing deadlifts from a reset (no touch and go reps). His program is heavily based in barbells and dumbells and really, it's hard to go wrong that way.

If you've gained size and strength pretty well, then you're probably more of an intermediate lifter, in which case there are a lot of considerations. You'd need a program that has a focus on technical mastery as well as one with lift variations and accessories that will target your weak points. Usually intermediate lifters are limited heavily by their technique which is in turn often limited by their weak or lagging body parts. For example if you always turn your heavy squats into good mornings and don't address both your squat technique AND your quad strength, you will see disappointing results. The 531 has some merits, but YOU must better your technique, and I'd say there is an easily fixed lack of volume on the secondary lift--which is the lift needed for weakness addressing. For example adding a deficit deadlift after the main deads and training it hard.

You can also find the Ed Coan programs online and those are great. Linear progression of the main lifts and the secondary lifts that matter.

Thanks so much for replying. To answer your question, i have put on a good amount of mass in the past three years. i started at 165 lbs and am now 192 at around the same bodyfat 12-15%. I think my technique on squats and deadlifts are pretty good. i recently switched to low bar and it's feeling better than my high bar. the bench is something i'm really trying to work on as it is my weakest lift. here are my best lifts: 365 squat x3, 500 x3 deadlift, 255 x3 bench. i feel like my lifts could be better but i took 6 months off in 2014 due to personal reasons.

right now i'm kinda using a split that i put together based on what i could find about your own. here it is:

day 1 - LB squat, HB paused squat, SL deficit deads, back accessories.
day 2 - Bench, CG bench, chest/tricep accessories
day 3 - Front squat or SSB squat, Lunges, GHR, row
day 4 - seated dumbbell press, laterals
day 5 - Deadlift, Deficit deadlift, back accessories
day 6 - Bench, Weighted dips, chest/tricep accessories
Day 7 - rest

3x5 for main squat and bench and the secondary movement. the second day is more of a volume/accessory day using 4x6. for deadlifts, i found that i progress better on lower reps so i like 3x3 for main movement and 3x5 for deficits. i'm basically just increasing the weights by 5-10 lbs each week. deadlifts have gone up 20 lbs and squat has gone up 10 lbs. bench is kinda stuck.

is this okay?

BOSS
12-14-15, 8:12 pm
Hey Dan,

How long do you take off training after meets ? i see your Instagram page you are taking it easy (which is the right thing to do) but just curious do you schedule in few weeks of light or less training to recover from some injury's etc ?

Also friend of mine went to your seminar here in Ireland (Belfast) he gave me good tips aswell and gave me copy of the notes he toke which are working a treat, my question is on the compound movements (bench , squat, deadlift and OHP ) i am linear progressing on weight doing 3 sets of 5 reps, what alternative rep range would you swap to sometimes to mix it up a bit ? i cant convert in my head would it be good to 3 sets of 6 for a while or 4 sets of 3 for example .

in saying that i have hit PR's on all compounds using the 3 x 5 range so i am happy to stick to it just curious of what to alternate to sometimes , do you always stick to the same set rep range so you know your progressing then ?

Would you schedule in de-load weeks when you feel great and are progressing? what do you do with you stop progressing as of course at some point the rate of progression slows when the weights get heavy.

Do you worry about progression on secondary movements like dumbbell rows, chins, incline dumbbells etc?

Cheers man i really aperciate you coming on here answering our questions

Sounds like you should have been at the seminar lol
You have a lot of questions.
For linear progression you switch to lower reps as the weights increase. Nothing set in stone. Sometimes I will vary the number of sets to do more or less volume, sometimes I will cycle through rep ranges like how 5-3-1 repeats. I prefer higher rep sets generally though.

As for the bodybuilding lifts, yeah I try to push them for PRs too. If you don't you'll definitely asking for a plateau.

BOSS
12-14-15, 8:13 pm
Hey Dan,

I just completed the 5th of December, and since the meet my hips have just been so sore (I pull sumo) to where everything moves slow and can't get my usual explosion when I pull. Do you ever have this problem with your hips being sore after a meet and is there anything you can do to help speed up recovery? Thanks hope all is well

Sometimes. A simple solution is to just pull conventional only for a while after a meet

BOSS
12-14-15, 8:15 pm
Hey Dan - posted this in the knee wrap thread but figured i'd post it here as well since this gets updated quite a bit more.

I have one pair of sig golds that I can get a decent, but not great amount of revolutions out of (8 revs, 2.5m wrap) and I've only used them a couple times.

I just ordered a new pair of them which I just tried wrapping, and I can get like 6, almost 7 revs out of (also 2.5m).

Is that normal for the new pair to be quite a bit less elastic-y than a "worn in" pair?

Or have you ever just used one pair of them?

Thanks man, hope you are doing well.

Yeah after a few uses they should be slightly more stretched out for sure.

Mine are usually good for 9-9.5 revolutions depending on my BW

BOSS
12-14-15, 8:20 pm
Thanks so much for replying. To answer your question, i have put on a good amount of mass in the past three years. i started at 165 lbs and am now 192 at around the same bodyfat 12-15%. I think my technique on squats and deadlifts are pretty good. i recently switched to low bar and it's feeling better than my high bar. the bench is something i'm really trying to work on as it is my weakest lift. here are my best lifts: 365 squat x3, 500 x3 deadlift, 255 x3 bench. i feel like my lifts could be better but i took 6 months off in 2014 due to personal reasons.

right now i'm kinda using a split that i put together based on what i could find about your own. here it is:

day 1 - LB squat, HB paused squat, SL deficit deads, back accessories.
day 2 - Bench, CG bench, chest/tricep accessories
day 3 - Front squat or SSB squat, Lunges, GHR, row
day 4 - seated dumbbell press, laterals
day 5 - Deadlift, Deficit deadlift, back accessories
day 6 - Bench, Weighted dips, chest/tricep accessories
Day 7 - rest

3x5 for main squat and bench and the secondary movement. the second day is more of a volume/accessory day using 4x6. for deadlifts, i found that i progress better on lower reps so i like 3x3 for main movement and 3x5 for deficits. i'm basically just increasing the weights by 5-10 lbs each week. deadlifts have gone up 20 lbs and squat has gone up 10 lbs. bench is kinda stuck.

is this okay?

This sounds good mostly.
2 things though:
I wouldn't substitute safety squats for front squats. I would do safety squats only on Mondays. As the main exercise if my focus were on my deadlift mostly or second if I was more generally focused on squats and deads. Safety squats I find are good for deads and not as helpful for my squats because they hit my back more than they hit my legs. Front squats usually are great for targeting the quads.

I also don't see any DB benching or incline benching. That should be in there as they are great for putting on mass. 4x12 or 5x10 are good protocols to do those right after your main benching.

Major14000
12-14-15, 9:34 pm
This sounds good mostly.
2 things though:
I wouldn't substitute safety squats for front squats. I would do safety squats only on Mondays. As the main exercise if my focus were on my deadlift mostly or second if I was more generally focused on squats and deads. Safety squats I find are good for deads and not as helpful for my squats because they hit my back more than they hit my legs. Front squats usually are great for targeting the quads.



I also don't see any DB benching or incline benching. That should be in there as they are great for putting on mass. 4x12 or 5x10 are good protocols to do those right after your main benching.

Okay thanks. I realized that safety bar squats didn't hit my quads as much as front squats when I did them last week and my upper back was sore as hell so I'll be sticking to front squats. On my first bench day , I do inclines after CG and on the second day, I either do inclines or flat dumbbells and some dumbbell flys. skull crushers on both days.

Another question, what do you think I should do if can't add anymore weight each week? Do I change the reps/sets? Add more volume or decrease volume? Deload?
I eat and sleep a lot so my recovery is good and I feel I can keep adding weight each week for a while but eventually that'll stall.

Info Junkie
12-15-15, 4:54 pm
Sounds like you should have been at the seminar lol
You have a lot of questions.
For linear progression you switch to lower reps as the weights increase. Nothing set in stone. Sometimes I will vary the number of sets to do more or less volume, sometimes I will cycle through rep ranges like how 5-3-1 repeats. I prefer higher rep sets generally though.

As for the bodybuilding lifts, yeah I try to push them for PRs too. If you don't you'll definitely asking for a plateau.

Ya for sure , just had a new baby arrive into the house so i knew a weekend away was off the cards , i am down south.
I do appericate your advise here that you give out for FREE , esp when this industry and bodybuilding everyone pays for cookie cutter diets and programs.

You have been a big motivation to me with your monster lifts and simply but effective approach to training.

Thanks

HardyBell
12-16-15, 11:46 pm
Hey Dan, got a couple questions for you. So I am really wanting my squat and deadlift to go up and I am currently running Brandon Lilly's cube method. For squat ive been doing just your typical raw squat like he suggest fora raw squatter and for deadlifts either a 4" block pull sumo or conventional defecits. Any suggestions as to strength building accessories for your dead and squat besides your GHD, and towards an accessory that mimics the movement? like for instance my squat day i'll do my squat but then don't know what squat style would benefit more SSB, Front sq, pauses etc, qnd same basically for the dead.

THANKS, Garrett

P.s. big fan man!

BOSS
12-18-15, 11:03 am
Okay thanks. I realized that safety bar squats didn't hit my quads as much as front squats when I did them last week and my upper back was sore as hell so I'll be sticking to front squats. On my first bench day , I do inclines after CG and on the second day, I either do inclines or flat dumbbells and some dumbbell flys. skull crushers on both days.

Another question, what do you think I should do if can't add anymore weight each week? Do I change the reps/sets? Add more volume or decrease volume? Deload?
I eat and sleep a lot so my recovery is good and I feel I can keep adding weight each week for a while but eventually that'll stall.

For linear the key is to progress steadily. Use small increments even fractional plates. a 1-2% increase per week is enough but that's 5-10 pounds for a 500 bencher, so a 2.5 lb increase is very productive for most. 1-1/4 lb plates are like $8 on amazon... well worth it.
And, as the weight increases, naturally the reps will need to come down. Or take a step back in weight and choose a higher rep range. There's no best rep range that's better than sometimes doing higher reps for a while and sometimes 5-6 and other times 2-3... nothing always works

BOSS
12-18-15, 11:04 am
Ya for sure , just had a new baby arrive into the house so i knew a weekend away was off the cards , i am down south.
I do appericate your advise here that you give out for FREE , esp when this industry and bodybuilding everyone pays for cookie cutter diets and programs.

You have been a big motivation to me with your monster lifts and simply but effective approach to training.

Thanks

No problem, I appreciate that

BOSS
12-18-15, 11:06 am
Hey Dan, got a couple questions for you. So I am really wanting my squat and deadlift to go up and I am currently running Brandon Lilly's cube method. For squat ive been doing just your typical raw squat like he suggest fora raw squatter and for deadlifts either a 4" block pull sumo or conventional defecits. Any suggestions as to strength building accessories for your dead and squat besides your GHD, and towards an accessory that mimics the movement? like for instance my squat day i'll do my squat but then don't know what squat style would benefit more SSB, Front sq, pauses etc, qnd same basically for the dead.

THANKS, Garrett

P.s. big fan man!

For squats just bring the stance in and go high bar. (just a few inches narrower nothing drastic)
Deads can't go wrong with stiff leg deadlifts

Dbolguy16
12-19-15, 12:50 am
Hey Dan any tips to recover a upper hamstring/glute tie in strain? I have a lot of pain deadlifting and coming out of the hole in the squat.

HardyBell
12-19-15, 1:19 am
For squats just bring the stance in and go high bar. (just a few inches narrower nothing drastic)
Deads can't go wrong with stiff leg deadlifts

Hey thank you man!

Dbolguy16
12-20-15, 8:32 pm
Another quick question, how would you advise on maintaining strength while cutting body weight permanently? I'm dropping from the mid 230's down to the 190's since I'm joining the military but i also don't want to loose a shit ton of the little strength I have lol

micheldied
12-27-15, 9:21 pm
Happy holidays, Dan! Do you have any tips for an uneven pelvis (left side in front of the right)? It's quite bothersome to any pulling movements, and general life.

JEAH
12-30-15, 9:09 am
I saw in the forum somewhere you mentioned in the off season you might squat 4 out of 5 training days and I've seen you do it for deadlifts before on the youtubes. My question is how do u set that one week up and the following week(s)? What would the 5th workout that week be? Do you even touch the other 2 main lifts? On the next week how much squatting do u do? Just in general how the hell do u set up that training, recover and progress? Thanks !

Buff DrinkLots
12-30-15, 6:17 pm
Hello Dan;
I am big fan and i appreciate you maintaining this forum. You should be commended for your dedication to your fanbase and to fellow powerlifters and weightlifters.

I'm a 43 year old "weightlifter" who recently(about 1 1/2 years ago) started focusing on compound lifts. I run a GreySkull LP inspired program, 3x a week. I would like to amp it up a bit and model a new program based on your Boss program. My main concern with a 4+days a week program is fatigue/recovery - especially considering my age. I think my body can manage the back and front squat cycles and also the upperbody movements, but i am a bit worried about deadlifts. I currently run 1x5+ deadlifts once a week - i attempt my working set using a conventional stance, then a run a back off set using a sumo stance(~70% of my working weight for AMRAP).

In regard to the "main" deadlift movement; do you recommend 3x5/2x6 for deadilfts as well? It seems 1x5 is a common set/rep range scheme recommended in most powerlifting programs; but from what i read and seen(youtube) your program appears to be different in regard to deads...

Also, what are your thoughts on a weekly rotation for conventional deads and sumo deads... for example, week A lift conventional; week B lift sumo.

Thanks in advance.

JFehily
01-02-16, 5:28 pm
Hi Dan are you coming to Ireland again for a seminar? missed the last one unfortunately.

JFehily
01-05-16, 7:08 pm
I see that you are a coach at your own gym. Are there any books you would recommend someone to read while they are at a young age on strength training? about 2+ years until I go to college so I want to learn as much early on, thanks.

BOSS
01-05-16, 10:43 pm
Hey Dan any tips to recover a upper hamstring/glute tie in strain? I have a lot of pain deadlifting and coming out of the hole in the squat.

do some light motions to pump up the area (high reps) things like glute bridges 1 or 2 legs, leg press with the feet up on the plate, then later split stance squats (bulgarian squat)

While it's recovering I'd also wrap it with an ace bandage on and off throughout the day to help give it a little support but especially to help keep the blood flowing properly

BOSS
01-05-16, 10:45 pm
Another quick question, how would you advise on maintaining strength while cutting body weight permanently? I'm dropping from the mid 230's down to the 190's since I'm joining the military but i also don't want to loose a shit ton of the little strength I have lol

No way around it you'll probably lose some strength. I'd just go a little lighter on the lifts while you're adapting to the new regime, then once you're adapted start increasing your strength again

BOSS
01-05-16, 10:58 pm
Happy holidays, Dan! Do you have any tips for an uneven pelvis (left side in front of the right)? It's quite bothersome to any pulling movements, and general life.

You are describing a left-to-right rotation or is one side tilted posterior/anterior more than the other. If it's this then possibly either the pubic symphysis or one or both of the SI joints could be out of alignment and can be adjusted back into place by a professional or yourself if you know what to do... I used to get this as a gymnast from some of the one foot landings during tumbling...

If it's more characterized by a rotation that could be something related to your back muscle being asymmetrical

If it's pretty much an ongoing thing, you might want to see someone that could maybe help

BOSS
01-05-16, 11:01 pm
I see that you are a coach at your own gym. Are there any books you would recommend someone to read while they are at a young age on strength training? about 2+ years until I go to college so I want to learn as much early on, thanks.

Honestly the best book I read was Ultimate Back Fitness and Performance by Stuart McGill. It's not specifically about lifting as much as the biomechanics of the back. Really cutting edge

BOSS
01-05-16, 11:05 pm
Hi Dan are you coming to Ireland again for a seminar? missed the last one unfortunately.

I'm planning to come out to England and Scotland in April, but not back to Ireland... I might possibly pick up a 3rd destination for the trip, but nothing yet

BOSS
01-05-16, 11:09 pm
Hello Dan;
I am big fan and i appreciate you maintaining this forum. You should be commended for your dedication to your fanbase and to fellow powerlifters and weightlifters.

I'm a 43 year old "weightlifter" who recently(about 1 1/2 years ago) started focusing on compound lifts. I run a GreySkull LP inspired program, 3x a week. I would like to amp it up a bit and model a new program based on your Boss program. My main concern with a 4+days a week program is fatigue/recovery - especially considering my age. I think my body can manage the back and front squat cycles and also the upperbody movements, but i am a bit worried about deadlifts. I currently run 1x5+ deadlifts once a week - i attempt my working set using a conventional stance, then a run a back off set using a sumo stance(~70% of my working weight for AMRAP).

In regard to the "main" deadlift movement; do you recommend 3x5/2x6 for deadilfts as well? It seems 1x5 is a common set/rep range scheme recommended in most powerlifting programs; but from what i read and seen(youtube) your program appears to be different in regard to deads...

Also, what are your thoughts on a weekly rotation for conventional deads and sumo deads... for example, week A lift conventional; week B lift sumo.

Thanks in advance.

Thanks man,

BOSS
01-05-16, 11:28 pm
Thanks man,

Sorry kinda out of it and accidentally uploaded that last comment, but...

Thanks man,

I can't say I'm familiar at all with GreySkull LP... and I think you've taken a watered down version of training programs I've described on the forum, because there is never a set rep scheme all the time, it's based on linear periodization so the reps change from week to week. As far as switching weeks sumo/conv I think that's a good method. You can either progress each week a little bit so the weights are easier on your strong stance and challenging on the weaker stance, or you can stagger the two lifts' progression so they match up reps, but with different weights in accordance with similar intensity. This also provides a really good strength stimulus with a sort of built in deload.

Lastly the key to handling more volume is to do more, but to keep the weights light enough that you can first adapt to the training and then as the weights increase, your strength will start to climb. Start to heavy as you add days and you might sustain an injury or give up

BOSS
01-05-16, 11:42 pm
I saw in the forum somewhere you mentioned in the off season you might squat 4 out of 5 training days and I've seen you do it for deadlifts before on the youtubes. My question is how do u set that one week up and the following week(s)? What would the 5th workout that week be? Do you even touch the other 2 main lifts? On the next week how much squatting do u do? Just in general how the hell do u set up that training, recover and progress? Thanks !

The key is just frequency. For squats I only do this for high bar and front squatting which keeps the hips much happier and targets the quads more through more ROM. Pretty much a daily 1-2RM followed by a varying number of sets of 2-4 at a back down weight. So you're spacing the volume out for the week. The quads do great with high frequency. Technique just needs to be consistent and you shouldn't just jump into this without monitoring how your knees do... If you're really tight and the initial training is too major a stimulus, you might need to slow your roll a little the first two weeks. By then you should be more comfortable with the frequency. For deads it's really just loose. I have a few variations that I want to work on or prioritize so I do just that. Reps are usually moderate like 4-7. So instead of stacking 3-4 different variations in one workout, you can do 1-2 each workout and train with more of a "priority" by hitting each variation first or second in a training session where otherwise they might always be done after something strenuous. For deads this can be good for about 3 weeks or so, squats up to 6-8 weeks. I wouldn't try to do both at the same time... don't be that guy that "prioritizes" everything

Buff DrinkLots
01-06-16, 8:05 pm
Sorry kinda out of it and accidentally uploaded that last comment, but...

Thanks man,

I can't say I'm familiar at all with GreySkull LP... and I think you've taken a watered down version of training programs I've described on the forum, because there is never a set rep scheme all the time, it's based on linear periodization so the reps change from week to week. As far as switching weeks sumo/conv I think that's a good method. You can either progress each week a little bit so the weights are easier on your strong stance and challenging on the weaker stance, or you can stagger the two lifts' progression so they match up reps, but with different weights in accordance with similar intensity. This also provides a really good strength stimulus with a sort of built in deload.

Lastly the key to handling more volume is to do more, but to keep the weights light enough that you can first adapt to the training and then as the weights increase, your strength will start to climb. Start to heavy as you add days and you might sustain an injury or give up

Thank you for the reply:
I realize my approach is a more generic linear progressing based model, but i have had good results. My goal now is to change that based on what is on your forum; however, it's clear to me I need to do more reading and research! Thanks!!! Also, I like your suggestion/advice to stagger my sumo/conv deadlift routine... i think that will work well for me, plus I like the idea of the built in deload with this method - it may prevent "plateauing" too. But both of your suggestions are much appreciated. As is your advise to start light to avoid injury or possibly giving up.

Thanks Again!!!!

PS, here is a link(if you're interested) to a review of GreySkull LP: http://www.powerliftingtowin.com/greyskull-lp/

Major14000
01-07-16, 11:56 pm
hey Dan. Could you give me some tips on keeping the bar from rolling off my shoulders during front squats? last week, i failed a rep and had to drop the bar because it was rolling off but i know i could have finished the rep if it wasn't for that. also, would you ever recommend doing high bar instead of front squats? thanks.

micheldied
01-08-16, 11:02 am
You are describing a left-to-right rotation or is one side tilted posterior/anterior more than the other. If it's this then possibly either the pubic symphysis or one or both of the SI joints could be out of alignment and can be adjusted back into place by a professional or yourself if you know what to do... I used to get this as a gymnast from some of the one foot landings during tumbling...

If it's more characterized by a rotation that could be something related to your back muscle being asymmetrical

If it's pretty much an ongoing thing, you might want to see someone that could maybe help

The left side is has anterior tilt, it's pointed forward.

taiwizzle
01-10-16, 4:17 pm
Hey boss is there anything you can do with patella tendon (right below the knee cap in both knees) pain? Pretty sure it is tendinitis. I do take fish oil and some supplements to keep my healthy.

but the amount of back/front squats I've been doing for the past 6 months have really taken a toll on them joints. I tried resting but it really doesn't seem to go away. I can feel soreness even just doing

body weight squats when I'm not warmed up. Any advice?

Strength Cleveland
01-11-16, 2:16 pm
Hi Dan, I was wondering if you could please help critique my split and assistance exercises. I've been lifting for around 2 years (I'm 17) but I'm making a big push for strength. Thanks!

Monday-Deadlifts, reverse hyper, ghr

Tuesday-Bench (closer than regular grip) dips, rollback tricep extensions

Wednesday-Back weighted pullups, heavy bent over barbell rows, Back supported rows (option 1), cable rows (option 2) one arm dumbbell rows (option 3)

Thursday-abs or rest

Friday-Squats, stiff legged deads, reverse hyper, ghr,

Saturday-bench, db bench, barbell ohp, lateral raise, then reverse fly or upright row

Sunday-Rest

I'd like to note that I have been doing reverse hypers before squats and deads to warm up my back and hips. Is this okay?

BOSS
01-17-16, 1:08 pm
hey Dan. Could you give me some tips on keeping the bar from rolling off my shoulders during front squats? last week, i failed a rep and had to drop the bar because it was rolling off but i know i could have finished the rep if it wasn't for that. also, would you ever recommend doing high bar instead of front squats? thanks.

High bar and front squats are both great, but front squats I feel are the superior quad builder. The bar usually rolls of for one of two reasons:

1: It's racked improperly. The elbows need to be as far forward as possible so the shoulders protract (basically like shrugging your shoulders forward). This is necessary so the bar can rest BEHIND the delts and not on top of the delts, where it will be unstable. It should rest against the front upper aspects of the collarbones. That way there's a "channel" for the bar to rest in. If the shoulders are retracted (or back) there won't be a space behind the delts. This is wrong.

2: The legs are not strong enough. Usually people think the legs are strong and the back is lacking, but in fact the trick to front squats is that you must keep the hips underneath you to make your legs do the work. If the legs are over-matched then the hips will shoot back and the back will give out faster. If you stay more upright you won't dump the bar, you'll just slow down and make the quads do the work throughout the entire ROM. This is the solution to bad form and the key to getting the desired results from the front squats. Try doing "bodybuilder" reps during warmup sets where you don't lock out the knees at the top. Just come up 2/3 of the way then drop into the next rep. This will teach you how to keep the weight in the quads where it must be for size OR strength to be built.

BOSS
01-17-16, 1:10 pm
The left side is has anterior tilt, it's pointed forward.

I would see a chiropractor for this. It's definitely something that can be reset into alignment. I used to basically sit with a foam block between the knees and then squeeze it gradually until my pelvis would adjust (popping) itself. Very simple, but you should have someone professional help.

David "DLO" Lopez
01-18-16, 12:22 pm
How are you so lean and strong asf? what's your diet like? How do you maintain that hair bro?

<]:^D
01-19-16, 7:39 pm
Sounds like you might need to lay off it a bit and ice if it's hurting. Unfortunately, if you injured a muscle it'll take a while to let it heal. Maybe just see if there are other lifts you can do that don't hurt, like incline, and focus on that till it feels better--train around the injury

hi Dan - found out its an AC joint sprain.

have you ever had anything similar and how did you rehab it? im not used to this kind of non-muscular injury where i just have to try not to aggravate it!

BOSS
01-21-16, 1:38 pm
:^D;1425319']hi Dan - found out its an AC joint sprain.

have you ever had anything similar and how did you rehab it? im not used to this kind of non-muscular injury where i just have to try not to aggravate it!

Just do the lifts that don't aggravate it. That's the key to training around it. I imagine it'll take at least 6 weeks to mostly heal so long as you don't aggravate it, so it's up to you to be smart and still train around it.

I'm currently healing from a dislocated SC joint, but that's a whole different animal even though it's just the next joint over.

BOSS
01-21-16, 1:40 pm
How are you so lean and strong asf? what's your diet like? How do you maintain that hair bro?

Have you read the last 60 some pages of the thread?!?! That's pretty much what this thread is. I think if you go back through you'll find a lot of the info you're looking for as well as stuff you weren't expecting.

David LaMartina
01-21-16, 2:37 pm
Hey Dan, how does your quad tendon feel now that you've been resting up for a while? Have you been doing anything else to help it heal faster?

Mine's been killing me again for LA Fit prep. Higher volumes didn't really tear it up too badly, but once I started peaking, the max weights made it pretty tough to fully activate the quad out of the hole.

John Grey
01-22-16, 11:05 am
Hey Dan,

How's the healing process coming along? Any timetable on when you can begin training full throttle again?

Fry!
01-23-16, 7:32 am
Hello Dan,

"But what I’d say the raw lifter can really benefit from is a slightly longer bar path that involves flaring the elbows to use the bigger chest and delts and forcing the bar back over the shoulders." - See more at: http://www.jtsstrength.com/articles/2013/05/29/west-of-westside/#sthash.qsNPLYAE.dpuf

Adressing this, i wanted to ask, how do you define flaring? Lyle McDonald did write that "flaring the elbows which is contradicted by the entirety of reality in Powerlifting".
Or how you view this?


Hey Dan,

How's the healing process coming along? Any timetable on when you can begin training full throttle again?
I heard he will compete in 275 at BoB3..

<]:^D
01-26-16, 7:59 am
Just do the lifts that don't aggravate it. That's the key to training around it. I imagine it'll take at least 6 weeks to mostly heal so long as you don't aggravate it, so it's up to you to be smart and still train around it.

I'm currently healing from a dislocated SC joint, but that's a whole different animal even though it's just the next joint over.

yeah im not used to this sort of sprain so im trying to rehab it as if it were a muscle which is a bad idea obviously!

heavier SSB squats even aggravate it so i'll be chasing the pump doing bodybuilding work for the next few months.

thanks for all your help Dan i hope your SC heals up fast.

Malloy1344
01-26-16, 8:36 am
Hey Dan, You've hit me with some good advice so far, so I come to you with another question.

My Split is as follows:

Monday: Squat/Paused Squat/Reverse Hypers + Accessory
Wednesday: Front Squat/MilitaryPress/Delt + Accessory (wanted to split this day, but schedule only allows for 4 days training right now)
Friday: Sumo Pull/BlockPull/Deficit Pull + accessory
Sunday: Bench/WideGrip Bench/Close Grip Bench + accessory

I've been following a 3 sets x 5 reps layout while trying to progress weekly at 5-10lbs on the main lifts. When I can't hit 5s anymore I drop to 3sets x 4 reps and continue the progression. I planned on going to 3 x 3 next after my 4's got too tough, but I've had a speed bump .

My Squat is stalling terribly. Even my warmup sets feel like they are being pushed through quicksand. I feel like my hamstrings are not recovered fully from Sumo Pull day. I've been making great progress on my sumo pull (coming from conventional) but its definitely laying waste to my hamstrings and seems to hinder my squat.

Now, my sumo pull and front squat have been progressing excellent, normal squat is going backwards.

So These are my Ideas:

1.) Going to start foam rolling. I hear it definitely helps with recovery.
2.) Doing belt-less cycles with squat/dead. 4 weeks squat with belt while 4 weeks pulling WITH belt. Then flip it.....4 weeks squat with belt, 4 weeks pull without belt.
3.) Possibly doing all my squat training highbar unless I'm pulling conventional. I pull conventional when I get near 1-2 RMs

Just want to know what you think? Did I miss something I could do differently? Looking for any guidance on how to get my squat moving again.

ddxxdd
01-26-16, 12:39 pm
Hey Dan,

What a coincidence, my name is Dan too! Just wanted to let you know you're a huge inspiration, and I would be honored if you could check out my squat video and see if you had any tips/suggestions for my to push my lifts to the next level. I'm 20 years old, ~185 lb bodyweight, and am looking to do my first competition this upcoming March.

Low bar squat 335 lb x3 (~90%): https://youtu.be/wiuWrBZbNzo

Thanks so much!

Dan

BOSS
01-28-16, 11:07 pm
Hey Dan, how does your quad tendon feel now that you've been resting up for a while? Have you been doing anything else to help it heal faster?

Mine's been killing me again for LA Fit prep. Higher volumes didn't really tear it up too badly, but once I started peaking, the max weights made it pretty tough to fully activate the quad out of the hole.

Maybe you shouldn't squat so low...

Just Kidding. Mine's better now by a lot. But I'm only back to 495 so there's a lot more stress left to put on it before I'll know. I had some PRP injections in the knees and quad tendon, but I'm not sure how well that helped since the full rest was already creating lots of improvements. The problem for me was layered. The quad was bad, but so were the hip and groin... So some of that has loosened up as well and I'm feeling better overall. But with light weights.

I don't really know the answer... advil?

BOSS
01-28-16, 11:10 pm
Hey Dan,

How's the healing process coming along? Any timetable on when you can begin training full throttle again?

Now that the SC joint is set, I plan to give it about 8 weeks to let the ligaments tighten back up as much as possible, just training patiently throughout. It's been 2 so far. I don't have a meet picked out yet for me.

BOSS
01-28-16, 11:13 pm
Hello Dan,

"But what I’d say the raw lifter can really benefit from is a slightly longer bar path that involves flaring the elbows to use the bigger chest and delts and forcing the bar back over the shoulders." - See more at: http://www.jtsstrength.com/articles/2013/05/29/west-of-westside/#sthash.qsNPLYAE.dpuf

Adressing this, i wanted to ask, how do you define flaring? Lyle McDonald did write that "flaring the elbows which is contradicted by the entirety of reality in Powerlifting".
Or how you view this?


I heard he will compete in 275 at BoB3..

Flaring the elbows just means they are out to the sides not tucked in close to the rib cage. I didn't make it up... It's been around pretty much since benching started

BOSS
01-28-16, 11:15 pm
:^D;1425756']yeah im not used to this sort of sprain so im trying to rehab it as if it were a muscle which is a bad idea obviously!

heavier SSB squats even aggravate it so i'll be chasing the pump doing bodybuilding work for the next few months.

thanks for all your help Dan i hope your SC heals up fast.

Maybe try high bar squats if that's easier on the shoulder... I'm not sure what hurts
Or just hack squats

BOSS
01-28-16, 11:18 pm
Hey Dan, You've hit me with some good advice so far, so I come to you with another question.

My Split is as follows:

Monday: Squat/Paused Squat/Reverse Hypers + Accessory
Wednesday: Front Squat/MilitaryPress/Delt + Accessory (wanted to split this day, but schedule only allows for 4 days training right now)
Friday: Sumo Pull/BlockPull/Deficit Pull + accessory
Sunday: Bench/WideGrip Bench/Close Grip Bench + accessory

I've been following a 3 sets x 5 reps layout while trying to progress weekly at 5-10lbs on the main lifts. When I can't hit 5s anymore I drop to 3sets x 4 reps and continue the progression. I planned on going to 3 x 3 next after my 4's got too tough, but I've had a speed bump .

My Squat is stalling terribly. Even my warmup sets feel like they are being pushed through quicksand. I feel like my hamstrings are not recovered fully from Sumo Pull day. I've been making great progress on my sumo pull (coming from conventional) but its definitely laying waste to my hamstrings and seems to hinder my squat.

Now, my sumo pull and front squat have been progressing excellent, normal squat is going backwards.

So These are my Ideas:

1.) Going to start foam rolling. I hear it definitely helps with recovery.
2.) Doing belt-less cycles with squat/dead. 4 weeks squat with belt while 4 weeks pulling WITH belt. Then flip it.....4 weeks squat with belt, 4 weeks pull without belt.
3.) Possibly doing all my squat training highbar unless I'm pulling conventional. I pull conventional when I get near 1-2 RMs

Just want to know what you think? Did I miss something I could do differently? Looking for any guidance on how to get my squat moving again.

Just need to focus on the technique. That's king. For the pauses too. Make sure you are explosive on those. Also, make sure to eat more food/protein so you can train hard

Info Junkie
01-29-16, 4:46 pm
Dan do you ever consider revising your training all together as in changing to more bodybuilding approach in terms of lighter weights for just general health.

While i understand having a passion for sport and i truly love watching you lift i am just asking on a personnel level in that some of the injuries you mention said pretty damn awful.

Your technique while flawless clearly isn't say stopping injury's ( i understand the weights your lifting are a different animal ) but i am just curious.

Be nothing worse then growing old and broken (Ronnie Coleman for an example even though i am guessing heavy lifting was a factor i could be wrong). In saying all that i love watching your lifting clips i wouldn't want to watch you train its what i love too t but for yourself is all?

All the best in your recovery

BOSS
02-01-16, 9:02 am
Dan do you ever consider revising your training all together as in changing to more bodybuilding approach in terms of lighter weights for just general health.

While i understand having a passion for sport and i truly love watching you lift i am just asking on a personnel level in that some of the injuries you mention said pretty damn awful.

Your technique while flawless clearly isn't say stopping injury's ( i understand the weights your lifting are a different animal ) but i am just curious.

Be nothing worse then growing old and broken (Ronnie Coleman for an example even though i am guessing heavy lifting was a factor i could be wrong). In saying all that i love watching your lifting clips i wouldn't want to watch you train its what i love too t but for yourself is all?

All the best in your recovery

I really don't... I'm not motivated by vanity anymore like when I was younger so the light weights sound terribly boring

Altered Beast
02-01-16, 11:26 am
Been hearing you're going up to 275 for your next meet! Is there truth to this?

Dbolguy16
02-02-16, 1:47 am
Dan do you think replacing the back squat for the front squat for say 8 weeks, would there be a huge carryover? I'm currently front squatting 3 days a week since back squats real agrevate my hamstring tendinopathy.

Altered Beast
02-02-16, 10:57 am
Dan do you think replacing the back squat for the front squat for say 8 weeks, would there be a huge carryover? I'm currently front squatting 3 days a week since back squats real agrevate my hamstring tendinopathy.

What's a back Squat? Is that a conjugate variation of the Squat?

Nix0r
02-02-16, 1:01 pm
What's a back Squat? Is that a conjugate variation of the Squat?

Brah. It's just a regular squat. We've been over this :)

Altered Beast
02-02-16, 1:07 pm
Brah. It's just a regular squat. We've been over this :)

The Squat is called.....the Squat. Never heard of it referred to as a "Back Squat".

Enough detracting from Dan's thread. I'll stop.

TellThem
02-03-16, 1:51 pm
Dan,
I am sure you get these questions frequently and it differs mostly on the individual and their needs, but any advice for someone who wants to transition into powerlifting from a bodybuilding background would be greatly appreciated. Having a base strength and muscle size wise from bodybuilding is a lot different than just any beginner, and I was wondering what advice you may have for someone in terms of split/ accessory movements that would be a great place for someone to start that has strictly focused on hypertrophy bodybuilding wise for so long but still would like to still keep some typical bodybuilding movements within the mix!? Any help would be greatly appreciated and it is an honor being able to speak to one of the greatest to ever do it!
Thanks in advance!

Zharoon
02-06-16, 7:01 am
Hey, what assistance exercises do you prefer to induce hypertrophy in chest and shoulders?

Fry!
02-06-16, 11:13 am
Hello,

what do you do, if your clients have problems with the leverages in the sumo deadlift and tend to pull to much with the back? And are not able to set the hips in a proper position?

https://www.youtube.com/watch?v=oz-IO-bW9Kg

Fry!
02-06-16, 11:41 am
additional info: He has 400wilks .

Josh951
02-08-16, 6:55 pm
Hey Dan,
I decided to floor press today, I've never done them before today. My elbows/triceps weren't touching the floor at the same time, my right arm would touch about an inch before my left arm. It reminded me of when I broke my arm as a kid and they couldn't reset it properly so my left forearm is about and inch shorter that my right forearm. My question is should I just not do floor presses and stick to something else? I like the exercise, it helps me think about driving my back into the floor instead of pushing the bar. But with my arms not touching at the same time and the bar being uneven when I begin to press it would it be smart to keep doing it?

Zharoon
02-10-16, 9:20 am
How do you train your grip/how do you believe it should be done? About how far from a max pull attempt/meet will you start saving your grip by using straps/cutting off the additonal grip work (if any)? Cheers

<]:^D
02-10-16, 4:17 pm
Maybe try high bar squats if that's easier on the shoulder... I'm not sure what hurts
Or just hack squats

high bar hurts more than low bar strangely enough.

im going to give it 8 weeks or so similar to you and just load it very carefully as i go.

thanks for your help!

MR. C
02-10-16, 5:15 pm
What's up Boss?

How many times a week do you bench?

HardyBell
02-11-16, 1:55 pm
Hey Dan, on days where you implement high bar pauses, SL, front squats, block pulls, and paused wide grip bench, do you have a specific number your hitting, or maybe some sort of percentages you might use. Saw where Brandon Campbell got some good results from your style of training so I figured I would give it a run after my 531 and meet. I was thinking of adding the 531 percentages in each lift but wasn't for sure.


Thanks, Garrett

BOSS
02-14-16, 12:43 pm
Been hearing you're going up to 275 for your next meet! Is there truth to this?

Oh I didn't even know that... lol I'm just barely back to training but I assume 242 or 220 next meet WHEN I choose a meet... still rehabbing currently

BOSS
02-14-16, 12:45 pm
Dan do you think replacing the back squat for the front squat for say 8 weeks, would there be a huge carryover? I'm currently front squatting 3 days a week since back squats real agrevate my hamstring tendinopathy.

Ideally you'd train both, but if you can only front squat there are much worse dilemmas! Honestly, the front squat is great, and from a practical standpoint, just do what you can. You'll probably get a great carryover.

BOSS
02-14-16, 12:50 pm
Dan,
I am sure you get these questions frequently and it differs mostly on the individual and their needs, but any advice for someone who wants to transition into powerlifting from a bodybuilding background would be greatly appreciated. Having a base strength and muscle size wise from bodybuilding is a lot different than just any beginner, and I was wondering what advice you may have for someone in terms of split/ accessory movements that would be a great place for someone to start that has strictly focused on hypertrophy bodybuilding wise for so long but still would like to still keep some typical bodybuilding movements within the mix!? Any help would be greatly appreciated and it is an honor being able to speak to one of the greatest to ever do it!
Thanks in advance!

The biggest thing I focus on for bodybuilders is technique. Usually BBers have good enough technique to crank out reps, but flaws that limit their heavier sets. So focus on controlled negatives (not slow just balanced and precise) and explosive concentrics where you are not conserving strength but instead getting as much power into each rep as possible. The split should always start with a big lift. You can then do a second or even third variation (switch grip/stance, etc) and finish with accessory lifts (you'll already be good at this part).

So the biggest thing is technique and the intent to be explosive

BOSS
02-14-16, 12:53 pm
Hey, what assistance exercises do you prefer to induce hypertrophy in chest and shoulders?

I wouldn't realy say any assistance lifts are good for hypertrophy lol, you have to lift hard and heavy.

DB benches and wide grip benches are ideal for chest mass and DB and military presses and all sorts of lateral raises are best for shoulders.

BOSS
02-14-16, 12:54 pm
Hello,

what do you do, if your clients have problems with the leverages in the sumo deadlift and tend to pull to much with the back? And are not able to set the hips in a proper position?

https://www.youtube.com/watch?v=oz-IO-bW9Kg

Pulling from 4" blocks (weights elevated) is the best way to build the sumo. Once they can lift effectively you can lower the weight to a 2" boxes and then the floor. So learn properly first from an advantageous setup, then work the ROM to pulling from the floor.

BOSS
02-14-16, 12:56 pm
Hey Dan,
I decided to floor press today, I've never done them before today. My elbows/triceps weren't touching the floor at the same time, my right arm would touch about an inch before my left arm. It reminded me of when I broke my arm as a kid and they couldn't reset it properly so my left forearm is about and inch shorter that my right forearm. My question is should I just not do floor presses and stick to something else? I like the exercise, it helps me think about driving my back into the floor instead of pushing the bar. But with my arms not touching at the same time and the bar being uneven when I begin to press it would it be smart to keep doing it?

Most people really don't NEED floor presses, so just do it if it feels good. It isn't critical.

BOSS
02-14-16, 12:58 pm
How do you train your grip/how do you believe it should be done? About how far from a max pull attempt/meet will you start saving your grip by using straps/cutting off the additonal grip work (if any)? Cheers

A lot of people simply grip the bar incorrectly. You must not grip too narrow or you'll lose your grip at lockout, and you must set the bar deep in your palms so you grip under the bar. You shouldn't get blisters on your fingers just the palms.

As for grip I just balance ENOUGH grip work with NOT TOO MUCH... just depends and I go by feel.

Altered Beast
02-15-16, 11:12 am
Oh I didn't even know that... lol I'm just barely back to training but I assume 242 or 220 next meet WHEN I choose a meet... still rehabbing currently

Geeeeeeeeeeeez! Been busy with work, lifting and my newborn son to be caught up with what's going on in the PL World.

What happened???

BOSS
02-15-16, 10:51 pm
:^D;1427240']high bar hurts more than low bar strangely enough.

im going to give it 8 weeks or so similar to you and just load it very carefully as i go.

thanks for your help!

sometimes the best thing is to listen to your body... trust your instincts

BOSS
02-15-16, 10:52 pm
What's up Boss?

How many times a week do you bench?

Sometimes once, sometimes 2-3 times...

Just depends

BOSS
02-15-16, 10:56 pm
Hey Dan, on days where you implement high bar pauses, SL, front squats, block pulls, and paused wide grip bench, do you have a specific number your hitting, or maybe some sort of percentages you might use. Saw where Brandon Campbell got some good results from your style of training so I figured I would give it a run after my 531 and meet. I was thinking of adding the 531 percentages in each lift but wasn't for sure.


Thanks, Garrett

I think it would be pretty tough to adapt the 531 percentages to a linear progression since that is more a DUP training program. I basically have found through experience what rep ranges work best for each exercises and just focus on that. Pauses anywhere from 1-5 reps, SLDL 6-8 reps, fronts mostly 5-8, block pulls 3-5 wide grip bench 6-8... higher reps earlier in the training cycles and lower as it goes on... Usually just add a little weight each week to the top set... not overly complicated.

BOSS
02-15-16, 10:59 pm
Geeeeeeeeeeeez! Been busy with work, lifting and my newborn son to be caught up with what's going on in the PL World.

What happened???

Dislocated SC joint about 3 weeks after Boss of Bosses 3... (collarbone where it attaches to sternum) it took 3 different chiros to finally pop it back into place and I was out for months completely

Tbrat
02-17-16, 3:30 pm
Dislocated SC joint about 3 weeks after Boss of Bosses 3... (collarbone where it attaches to sternum) it took 3 different chiros to finally pop it back into place and I was out for months completely

Hey Dan,

Was at your seminar in Vancouver, was great and informative. We applied a bunch of your principals to our current training block. How did you dislocate your SC? I had a very similar injury deadlifting during my last meet, lost upper back tightness, shoulders internally rotated and I felt ad heard a big pop. I ended up fracturing my collarbone and spraining my SC and AC joints. Was about 2.5 months before I could handle any heavy benching and the weirdest movements/things made it hurt, but ultimately some shoulder stability movements and especially serratus exercises made the biggest impact in my rehab.

BOSS
02-17-16, 5:42 pm
Hey Dan,

Was at your seminar in Vancouver, was great and informative. We applied a bunch of your principals to our current training block. How did you dislocate your SC? I had a very similar injury deadlifting during my last meet, lost upper back tightness, shoulders internally rotated and I felt ad heard a big pop. I ended up fracturing my collarbone and spraining my SC and AC joints. Was about 2.5 months before I could handle any heavy benching and the weirdest movements/things made it hurt, but ultimately some shoulder stability movements and especially serratus exercises made the biggest impact in my rehab.

It was sort of a 2-part injury. 4 weeks before Boss of Bosses 2 I got pulled forward during a heavy lockout from a 4" block pull with 893. It pulled my chest down hard and sprained both SC joints, the left a little worse as it was the underhand arm. I couldn't really bench anymore at that point, but after the meet a few weeks went by and then a day with some duffalo bar bench plus some SLDLs and the next day it was bad. Neck pain front and back, chest pain, headache... basically the collarbone was protruding forward. The SLDLs created a pull at a more forward angle than the sumo pulls (more upright) and that really did it especially after the overstretch on the duffalo bar. At that point I couldn't do anything at all without pain, so I just stopped training altogether.

Altered Beast
02-18-16, 10:18 am
It was sort of a 2-part injury. 4 weeks before Boss of Bosses 2 I got pulled forward during a heavy lockout from a 4" block pull with 893. It pulled my chest down hard and sprained both SC joints, the left a little worse as it was the underhand arm. I couldn't really bench anymore at that point, but after the meet a few weeks went by and then a day with some duffalo bar bench plus some SLDLs and the next day it was bad. Neck pain front and back, chest pain, headache... basically the collarbone was protruding forward. The SLDLs created a pull at a more forward angle than the sumo pulls (more upright) and that really did it especially after the overstretch on the duffalo bar. At that point I couldn't do anything at all without pain, so I just stopped training altogether.

Sorry to hear that Dan! I guess at the All Time WR Level these types of things can happen.

I just pray I stay healthy.

Auston
02-18-16, 1:33 pm
Hi Dan,

I've noticed that you always bench in a high top Air Flight type shoe or Jordans. I've actually been benching in the same type of shoes, I even had the same orange and gray air flight falcons I saw you wear in a meet! I have been considering switching to benching in Romaleos, so I just wanted to know why you personally choose to bench in Jordans over Olympic lifting shoes or a Chuck Taylor type shoe?

Thanks man!

BOSS
02-24-16, 5:18 pm
Hi Dan,

I've noticed that you always bench in a high top Air Flight type shoe or Jordans. I've actually been benching in the same type of shoes, I even had the same orange and gray air flight falcons I saw you wear in a meet! I have been considering switching to benching in Romaleos, so I just wanted to know why you personally choose to bench in Jordans over Olympic lifting shoes or a Chuck Taylor type shoe?

Thanks man!

Basically just like to sort of create drive through my heels so the flat, thick sole keeps my knees a tiny bit higher off the ground so I can push along the bench and not over arch my low back. Just what I've used and whatever you like is personal preference...

TellThem
03-03-16, 9:55 pm
The biggest thing I focus on for bodybuilders is technique. Usually BBers have good enough technique to crank out reps, but flaws that limit their heavier sets. So focus on controlled negatives (not slow just balanced and precise) and explosive concentrics where you are not conserving strength but instead getting as much power into each rep as possible. The split should always start with a big lift. You can then do a second or even third variation (switch grip/stance, etc) and finish with accessory lifts (you'll already be good at this part).

So the biggest thing is technique and the intent to be explosive

Thanks man I really appreciate. I think the biggest thing I get lost with is where to start with programming. I watched your video with Dave at EliteFTS and it made a lot of sense. There is so much out there but with a bodybuilding background some of the stuff seems too low of volume while others is way too advanced haha I appreciate the input though! If only I could make it out to BBBC and get lessons from the man himself!

BOSS
03-08-16, 7:16 pm
Thanks man I really appreciate. I think the biggest thing I get lost with is where to start with programming. I watched your video with Dave at EliteFTS and it made a lot of sense. There is so much out there but with a bodybuilding background some of the stuff seems too low of volume while others is way too advanced haha I appreciate the input though! If only I could make it out to BBBC and get lessons from the man himself!

a simple adjustment is to just flip around the sets and reps. So instead of 3 sets of 8 or 10 switch to 8 or 10 sets of 3. Basically still get all the volume you want while managing fatigue. The idea is that you can only get better by being maximally forceful each rep. When you're tired you aren't as forceful or you "pace" yourself on reps instead of being strong and explosive every rep. Being strong is a product of individual muscle size and strength as well as inter-muscular coordination (skill/technique). The muscle part is built via volume and time under tension; bodybuilder protocols. Technique is built by always exerting maximal force through the entire range of motion on the lifts.

Fry!
03-09-16, 2:30 pm
Hello,

do you use a new belt? Which company? And could you look or could you make a picture of the wrap? I'm curious about the company.
And everything good.

BOSS
03-09-16, 5:52 pm
Hello,

do you use a new belt? Which company? And could you look or could you make a picture of the wrap? I'm curious about the company.
And everything good.

No I just left my Inzer belt at home so I used the belt that Titan had sent me a few years ago. It's red snake skin basically...
But I still like the Inzer belt most plus I don't want to break in a new belt

Kevincecio
03-11-16, 9:02 pm
Hey BOSS!
let me get my fan boy out real quick, HUGE inspiration to me! My life goal is to be able to lift in the cage one year with u and the other animal pak lifters, hopefully I can make that happen... Anyways, lately I've been developing some left forearm pain while I squat. I have my hands pretty close in (index on the smooth) and my wrists are always hyperextended because it feels good to me. I've ruled out some injuries and I believe its a Interosseous membrane sprain. my question is have you ever had this happen? I really wont want to change up my grip since it feels the best. Thanks Mr. Green!

DGymn
03-13-16, 10:41 am
Hi Dan

I've asked this to Jay Nera as well, and would like to know how your take as well!

I was wondering, how you created a training plan that works for you.
Training frequency, workload/session, compounds/accesories, RPE,...

I'm an athlete (and i never do any powerlifting) but I'm fasinated by the programming you and other powerlifters use.
Since 2-3years I've made very little progress and I cant really seem te figure out how to progress.
It's hard to log my gymnastics training in to reps/sets, which makes it hard to keep track of training..
Any tips to keep a log without overcomplicating things?

Thanks in advance!

BOSS
03-14-16, 9:56 pm
Hey BOSS!
let me get my fan boy out real quick, HUGE inspiration to me! My life goal is to be able to lift in the cage one year with u and the other animal pak lifters, hopefully I can make that happen... Anyways, lately I've been developing some left forearm pain while I squat. I have my hands pretty close in (index on the smooth) and my wrists are always hyperextended because it feels good to me. I've ruled out some injuries and I believe its a Interosseous membrane sprain. my question is have you ever had this happen? I really wont want to change up my grip since it feels the best. Thanks Mr. Green!

IMO the best thing to do for the arm pain from squats is to work on your thoracic spine mobility and scapular retraction (squeezing the shoulder blades). If you're tight across the chest use a doorway first, put your palms on the door frame with your elbows bent and level with your shoulders (upper arm horizontal, forearms vertical) and lean in to stretch out the pecs. Key is while stretching the pecs squeeze the scaps. Second stretch I like is using a mini band: It's the motion of basically bringing the rubber band behind your head to mimic your squat position. You can pull some tension against the band and slowly move it from "low bar height" to ear level, all the while squeezing the scaps hard. The elbows should be bent a little. Remember it's not a tricep exercise, just let the tension of the band do the work pulling the scaps together.

Proper setup during squats will minimize some of the pressure.

Second is technique. Assuming you've got the bar in the correct spot, make sure you don't stand too upright before descending or exaggerate squeezing the glutes just before descending. If you get too upright two things happen that are bad:
1. the bar rolls back more into the arms because the "shelf" of your rear delts diminishes. That means elbow and wrist pain. stick your chest out but not so much that your hips pull forward
2. by getting really upright you defeat the purpose of low bar which is to use your back strength as well as your leg strength. Get too upright and you don't really use your back! Even if you do incline your torso in the hole, if you're way upright at the top, there's more movement in the upper body during the descent which means more of a chance to mess it up

Hope that helps!

BOSS
03-14-16, 10:00 pm
Hi Dan

I've asked this to Jay Nera as well, and would like to know how your take as well!

I was wondering, how you created a training plan that works for you.
Training frequency, workload/session, compounds/accesories, RPE,...

I'm an athlete (and i never do any powerlifting) but I'm fasinated by the programming you and other powerlifters use.
Since 2-3years I've made very little progress and I cant really seem te figure out how to progress.
It's hard to log my gymnastics training in to reps/sets, which makes it hard to keep track of training..
Any tips to keep a log without overcomplicating things?

Thanks in advance!

There's a pretty good chance that if you're gymnastics training is exhausting that it will be hard to make progress in the weight room. I've trained both sports simultaneously and it's not really that beneficial.
Gymnastics takes a ton of strength and energy which means you won't give your best no matter how hard you try.

As far as programming, I use a blend of everything I've ever tried! My own system based on my own personal experiences. Prob a little too much for this thread!

Nmowery
03-15-16, 12:35 am
Hey Dan, I saw your post the other day in the training log thread about hitting more curls as you're getting back to training - just wondering, but have you ever encountered an imbalance between your bis and tris from powerlifting? It's been about 8 months since I really started focusing solely on powerlifting, and have noticed my tris are blowing up way quicker than my bis are. I try to get as many sets of pulling as I do pressing, and toss in curls once or twice a week to try to even it out, but the back arms are just taking over.

Also...dunno about you, but I'm getting pretty stoked with how the Giants have been doing this spring...this team should whoop some serious ass if they can stay healthy.

...if

DGymn
03-15-16, 7:00 am
There's a pretty good chance that if you're gymnastics training is exhausting that it will be hard to make progress in the weight room. I've trained both sports simultaneously and it's not really that beneficial.
Gymnastics takes a ton of strength and energy which means you won't give your best no matter how hard you try.

As far as programming, I use a blend of everything I've ever tried! My own system based on my own personal experiences. Prob a little too much for this thread!

Allright! Can I ask, not what your program looks like, but how you adjust frequency/volume/intensity/periodisation so it works for you?
How do/would you figure out the amount of work you can tolerate?

BOSS
03-16-16, 2:41 pm
Hey Dan, I saw your post the other day in the training log thread about hitting more curls as you're getting back to training - just wondering, but have you ever encountered an imbalance between your bis and tris from powerlifting? It's been about 8 months since I really started focusing solely on powerlifting, and have noticed my tris are blowing up way quicker than my bis are. I try to get as many sets of pulling as I do pressing, and toss in curls once or twice a week to try to even it out, but the back arms are just taking over.

Also...dunno about you, but I'm getting pretty stoked with how the Giants have been doing this spring...this team should whoop some serious ass if they can stay healthy.

...if

Yeah there definitely was an imbalance, not that it hindered me dramatically, but when I have more tension on the bis, my elbows feel better when the triceps load in close grip benches or extensions... Just trying to protect essentially

And yes I'm excited for SF... plus even years are our good years

BOSS
03-16-16, 2:44 pm
Allright! Can I ask, not what your program looks like, but how you adjust frequency/volume/intensity/periodisation so it works for you?
How do/would you figure out the amount of work you can tolerate?

periodization--I focus on variations of the comp lifts further away from meets then the comp lifts closer to the meets. Builds the body more completely that way plus avoids too much repetition mentally and physically of the same exact motion

intensity--the weights I usually just progress in a linear fashion from week to week

volume/frequency--as much as I can as often as I can till I need to back off. This is mostly autoregulated. Near a comp of course I back off a little to be refreshed and ready

Info Junkie
03-16-16, 8:36 pm
periodization--I focus on variations of the comp lifts further away from meets then the comp lifts closer to the meets. Builds the body more completely that way plus avoids too much repetition mentally and physically of the same exact motion

intensity--the weights I usually just progress in a linear fashion from week to week

volume/frequency--as much as I can as often as I can till I need to back off. This is mostly autoregulated. Near a comp of course I back off a little to be refreshed and ready

Hi Dan,

On your note of intensity of just increasing weights from week to week, surely at some point you cant just keep adding weight, do you just hit some extra calories ,hit the varations hard and burst through again and add some more weight when you stall?

In simply terms if you benched 3 sets of 5 on 200kg ( not that i can do that lol) but if after 3/4 weeks you cant progress with weight what do you do? hit the varations and eat more etc?

Nmowery
03-17-16, 9:25 am
Yeah there definitely was an imbalance, not that it hindered me dramatically, but when I have more tension on the bis, my elbows feel better when the triceps load in close grip benches or extensions... Just trying to protect essentially

And yes I'm excited for SF... plus even years are our good years

Literally right after I typed that the other night I saw that Cueto got drilled in the head with that line drive. Hope that and some of the other guys getting banged up in the spring doesn't carry over into the regular season.

BOSS
03-20-16, 12:11 pm
Hi Dan,

On your note of intensity of just increasing weights from week to week, surely at some point you cant just keep adding weight, do you just hit some extra calories ,hit the varations hard and burst through again and add some more weight when you stall?

In simply terms if you benched 3 sets of 5 on 200kg ( not that i can do that lol) but if after 3/4 weeks you cant progress with weight what do you do? hit the varations and eat more etc?

In linear periodization you always progress the weight and simply reduce the reps as the weeks go by

BOSS
03-20-16, 12:12 pm
Literally right after I typed that the other night I saw that Cueto got drilled in the head with that line drive. Hope that and some of the other guys getting banged up in the spring doesn't carry over into the regular season.

oh damn i didn't see that

JFehily
03-20-16, 5:18 pm
For Boss of Bosses did you make your own music playlist or did you get one online? Were organising a meet in July and wondering is it best to just make a 1 hour playlist and play it on repeat for the day? Also any recommended albums?

BOSS
03-22-16, 12:33 pm
For Boss of Bosses did you make your own music playlist or did you get one online? Were organising a meet in July and wondering is it best to just make a 1 hour playlist and play it on repeat for the day? Also any recommended albums?

No I think we just had a guy playing DJ from his ipod

I guess whatever people like. I like both rap and metal so just depends on the meet

Fry!
03-30-16, 12:14 pm
Hello Dan,

do you want to make a AMA at reddit? I think it would be great fun.

BOSS
03-30-16, 2:56 pm
Hello Dan,

do you want to make a AMA at reddit? I think it would be great fun.

I'll definitely keep that in mind! I think it would be cool

IronLion23
04-05-16, 12:39 pm
Hey Boss!

Happy to see new training vids of you raising hell again! I was curious..I know you and your team have done a lot of work creating a webpage for BBBC, will you be selling BBBC shirts and other gear to the public? Me and my training crew would be all over it if that dropped.

BOSS
04-11-16, 3:14 pm
Hey Boss!

Happy to see new training vids of you raising hell again! I was curious..I know you and your team have done a lot of work creating a webpage for BBBC, will you be selling BBBC shirts and other gear to the public? Me and my training crew would be all over it if that dropped.

Yes, definitely. We have had several runs of t-shirt sales in the past. We just haven't had any recently. We will again before too long though. Thanks!

npcdusty
04-12-16, 8:48 am
Id love to get my hands on a BBBC shirt as well. I told Sparkle at the Arnold that I was hoping to snag one sometime!


Yes, definitely. We have had several runs of t-shirt sales in the past. We just haven't had any recently. We will again before too long though. Thanks!

tzone
04-13-16, 8:27 pm
I tried your protein coffee, Dan. Absolutely delicious idea. It tastes like a latte.

BOSS
04-24-16, 6:41 pm
I tried your protein coffee, Dan. Absolutely delicious idea. It tastes like a latte.

yep it's awesome

JFehily
04-25-16, 6:28 am
I wish to lose weight over the summer current weight is 125kg/275lb and want to drop down to 110kg/242lb. Im about 28% bodyfat. What is your opinion on low carb dieting or just monitor calories. If I am to monitor calories would you have them increase slowly over time as I drop weight. New to dieting so would really like some advise. Thanks man.

JFehily
04-25-16, 7:01 am
Another question I have is about my bench grip. I wish to move my grip wider as it is very close atm. How would you recommend I go about doing this? Would I gradually move my hands over time? I have plenty of time to my next meet anyway which is in November. Thanks again man!.

BOSS
04-27-16, 2:05 pm
I wish to lose weight over the summer current weight is 125kg/275lb and want to drop down to 110kg/242lb. Im about 28% bodyfat. What is your opinion on low carb dieting or just monitor calories. If I am to monitor calories would you have them increase slowly over time as I drop weight. New to dieting so would really like some advise. Thanks man.

Just think about it this way:
Rule #1: total calories intake vs use needs to be a caloric deficit before any other rules
Rule #2: Macros. If minimizing carbs is the route, it does work, but not if rule 1 is ignored

After a while you might need to factor in a change in Calorie Usage (metabolism/activity) as you progress, and adjust the total calories accordingly to either continue weight loss or level off. I don't actually count calories, I just reduce or increase depending on my goals. That's the extent of my dieting

BOSS
04-27-16, 2:06 pm
Another question I have is about my bench grip. I wish to move my grip wider as it is very close atm. How would you recommend I go about doing this? Would I gradually move my hands over time? I have plenty of time to my next meet anyway which is in November. Thanks again man!.

I would gradually do it. Increase your grip by 1-2" for your main grip but also do a second day with pauses with a grip that's another 2" wider each side. After about 6-8 weeks you can repeat if you think it's warranted

Info Junkie
05-03-16, 11:50 am
Yo Boss just benched 140 kg for 2 sets of 3 today, added 50 kg's to my bench in under 6 months following your program and progression style training and using the advise you have given me on here, i understand the progression will slow the heavier it gets but still 3 plates each side felt like a great achievement. Benching has always been my weak spot its amazing what smart hard training can do.

I have 2 questions ( not counting my previous 50 lol) my bench grip is very close like maybe 3" inside the rings, there past shoulder width but not a lot, i have strong triceps and this is where i am getting decent power from. I have so far not pain or issues training like this but do you think it would be wise to start going wider for long term progression tying in more shoulders (which i think may be more powerful than triceps) or would you stick with whats working ?

I see your travelling a lot (from your Instagram) do you struggle to get enough food in to maintain weight while travelling and do you continue to train while on the road ?

Back competing in power lifting next year going build as much of a foundation as i can this year.
Thank You

jordan1
05-06-16, 12:26 am
Hey Dan, Ive read almost every page in this thread and really appreciate all really valuable advice. Thank you!
I know youve probably heard this before, but youre the reason I started powerlifting and definately someone I look up to in the sport.
I'm 17 and I am in the dark on so many aspects of powerlifting so this thread is a life saver. I have 2 questions:

Do you think that doing defecit conventional deadlifts are valuable for someone who pulls sumo? and the other question is when are you coming to Brisbane! I heard you came to Australia to do a GPC comp a couple years back but It would be so so awesome to meet you someday, hopefully in Brisbane doing a seminar or something hahaha

Dylcart
05-06-16, 8:17 pm
Hey boss, I have a question about using heeled shoes for a wider stance low bar squat. I really like them for front squats and high bar and I use to like them for low bar. Recently though I've notice they pitch me forward at the bottom when I low bar squat. I was wondering what advantage they give you? Is it that you feel more quad activation with them or is it simply you just feel stronger in them.

BOSS
05-19-16, 12:58 pm
Yo Boss just benched 140 kg for 2 sets of 3 today, added 50 kg's to my bench in under 6 months following your program and progression style training and using the advise you have given me on here, i understand the progression will slow the heavier it gets but still 3 plates each side felt like a great achievement. Benching has always been my weak spot its amazing what smart hard training can do.

I have 2 questions ( not counting my previous 50 lol) my bench grip is very close like maybe 3" inside the rings, there past shoulder width but not a lot, i have strong triceps and this is where i am getting decent power from. I have so far not pain or issues training like this but do you think it would be wise to start going wider for long term progression tying in more shoulders (which i think may be more powerful than triceps) or would you stick with whats working ?

I see your travelling a lot (from your Instagram) do you struggle to get enough food in to maintain weight while travelling and do you continue to train while on the road ?

Back competing in power lifting next year going build as much of a foundation as i can this year.
Thank You

There's nothing wrong with using a close grip. Yours is a little extreme it sounds like. Maybe being 1" inside the rings will be the next grip to try. As for shoulders and chest, the simple way to think about it is when the bar touches higher up (nipples) then you rely more on chest than shoulders, but if you bring it lower or press in a straight line over the lower chest it's more shoulders. Grip width doesn't necessarily determine more chest vs shoulders. It does determine more triceps vs more chest.

Sounds like your progress is going well, so just be patient--no need to overhaul your setup. What you SHOULD focus on to ensure more continuous long term progress and a higher ceiling is consistenct. Touch the chest with the same precision every time and you'll be able to handle the volume you'll need to get strong. Touch the same spot and with the same amount of pressure (barely touch, sink, etc). This is the most important thing to control. Volume takes care of itself.

For travelling and eating, it's not easy, but it depends on your motivation. Where there's a will there's a way basically.

BOSS
05-19-16, 1:00 pm
Hey Dan, Ive read almost every page in this thread and really appreciate all really valuable advice. Thank you!
I know youve probably heard this before, but youre the reason I started powerlifting and definately someone I look up to in the sport.
I'm 17 and I am in the dark on so many aspects of powerlifting so this thread is a life saver. I have 2 questions:

Do you think that doing defecit conventional deadlifts are valuable for someone who pulls sumo? and the other question is when are you coming to Brisbane! I heard you came to Australia to do a GPC comp a couple years back but It would be so so awesome to meet you someday, hopefully in Brisbane doing a seminar or something hahaha

Thanks Jordan. Deficit deads are a must for anyone. They put on a ton of muscle. It's the best lift for pulling/finishing power regardless of the stance.

I've been to Oz 3 times now. I'm really not sure when my next trip down there will be however

BOSS
05-19-16, 1:02 pm
Hey boss, I have a question about using heeled shoes for a wider stance low bar squat. I really like them for front squats and high bar and I use to like them for low bar. Recently though I've notice they pitch me forward at the bottom when I low bar squat. I was wondering what advantage they give you? Is it that you feel more quad activation with them or is it simply you just feel stronger in them.

I like how solid they are, and they allow me to get more quad activation. You do need to stay back on your heels before you start. That's the trick to not getting pitched forward. That way you can still load the back heavily--the whole point of low bar--and you can drive through the quads

JEAH
05-19-16, 10:02 pm
How do I decide between a 10mm or 13mm belt? What factors into the decision? Thanks Boss !

BOSS
05-19-16, 10:17 pm
How do I decide between a 10mm or 13mm belt? What factors into the decision? Thanks Boss !

You know I bought a 13mm Inzer Forever belt about 9 years ago and that's all I've used. I've never used a 10mm. I'd highly recommend Inzer, but I'm sure there are a lot of good choices.

jordan1
05-19-16, 10:43 pm
Thanks Jordan. Deficit deads are a must for anyone. They put on a ton of muscle. It's the best lift for pulling/finishing power regardless of the stance.

I've been to Oz 3 times now. I'm really not sure when my next trip down there will be however

Sweet thanks. :)
Also, when squatting heavier loads especially, I have trouble with keeping my torso more upright and I sometimes end up doing what looks like a Goodmorning to get the weight up. Any form tips on how to fix this problem? Or any ideas what muscles are weaker or less developed that could be strengthened to fix the problem? Thanks

JEAH
05-20-16, 11:12 am
You know I bought a 13mm Inzer Forever belt about 9 years ago and that's all I've used. I've never used a 10mm. I'd highly recommend Inzer, but I'm sure there are a lot of good choices.


I've been using an EliteFTS lever belt which was nice but the lever mechanism is wearing and I don't need it to pop during a lift. I'm gonna check out the new "strong" belts from Mark Bell, supposedly they are pre broken in which is a huge freakin plus for me. Thanks for the suggestion !

JFehily
05-22-16, 2:39 pm
Is there any reason you wear wrist wraps when you squat? do you find it helps or anything?

JFehily
05-22-16, 2:42 pm
I was thinking about getting a pair of knee sleeves for knee protection etc. although the federation I'm in at the moment doesn't allow for sleeves in competition. Would you suggest not buying them at all or using them in off season. Im about 26 weeks away from my next meet by the way. Thanks man>

BOSS
05-23-16, 10:20 am
Sweet thanks. :)
Also, when squatting heavier loads especially, I have trouble with keeping my torso more upright and I sometimes end up doing what looks like a Goodmorning to get the weight up. Any form tips on how to fix this problem? Or any ideas what muscles are weaker or less developed that could be strengthened to fix the problem? Thanks

It's usually a form issue. You should NOT try to stay upright if you are doing a low bar squat. You'll always tip over when it gets heavy.
The whole point of a low bar squat is to use your back strength, so when you stay upright you're trying to do all the work with your legs. Don't be afraid to lean forward a little on the way down. You'll be able to then brace your abs better and distribute the weight to the hips back and legs and thus lift more. Squat technique is not as simple as sit back, spread the knees and chest up. That is the dumbed down version, but sometimes there needs to be a balance of how much you sit back and how much you keep your chest up. It feels very strong during the start of the lift but is very weak in the bottom position of the squat.

If it's just another exercise to fix weak legs then front squats are the best option

BOSS
05-23-16, 10:21 am
I've been using an EliteFTS lever belt which was nice but the lever mechanism is wearing and I don't need it to pop during a lift. I'm gonna check out the new "strong" belts from Mark Bell, supposedly they are pre broken in which is a huge freakin plus for me. Thanks for the suggestion !

That's why I like the 2-prong. Plus I like to crank my belt very tight and a lever is kinda awkward for that

BOSS
05-23-16, 10:22 am
Is there any reason you wear wrist wraps when you squat? do you find it helps or anything?

Yes, because they help

BOSS
05-23-16, 10:23 am
I was thinking about getting a pair of knee sleeves for knee protection etc. although the federation I'm in at the moment doesn't allow for sleeves in competition. Would you suggest not buying them at all or using them in off season. Im about 26 weeks away from my next meet by the way. Thanks man>

I don't think they do much, so I'd just get used to bare knees if that's what you want to compete in

Shim
05-25-16, 12:10 pm
Hey Dan!

Wanted to start out by saying your def one my biggest lifting motivations out there. Hope to see a clinic from you in the philadelphia area maybe one day, perhaps ABC at skibas again. Anyway on with the question. I am curious how you factor your training into such a busy life and still make gains and progress. This question is specific really to you because I know your busy schedule consists of family, tons of work, meet planning, travelling, coaching/training and etc. esspecially since I recall an interview where you mention usally going on with little sleep etc yet you train so many days per week. I've recently started a new job that does cram my week up with a significant portion of hours and then with a newborn and training it reall has been catching up to me, mainly the lack of sleep certain days. Part of me wants to cut back but part of me says that's a coward move. You being in the position you are in I feel could give me the best answer, hopefully. Recovery techniques, adaptation techniques, anything etc. just something to keep my numbers going up. Thanks for taking the time to read this and ahead of time for your answer.

BOSS
05-31-16, 11:22 am
Hey Dan!

Wanted to start out by saying your def one my biggest lifting motivations out there. Hope to see a clinic from you in the philadelphia area maybe one day, perhaps ABC at skibas again. Anyway on with the question. I am curious how you factor your training into such a busy life and still make gains and progress. This question is specific really to you because I know your busy schedule consists of family, tons of work, meet planning, travelling, coaching/training and etc. esspecially since I recall an interview where you mention usally going on with little sleep etc yet you train so many days per week. I've recently started a new job that does cram my week up with a significant portion of hours and then with a newborn and training it reall has been catching up to me, mainly the lack of sleep certain days. Part of me wants to cut back but part of me says that's a coward move. You being in the position you are in I feel could give me the best answer, hopefully. Recovery techniques, adaptation techniques, anything etc. just something to keep my numbers going up. Thanks for taking the time to read this and ahead of time for your answer.

Hey congrats on the baby! That's definitely a different animal vs just a busy schedule with work and other stuff. I personally made the biggest change during the time my wife was pregnant and while we had our newborn. The key was to make sure I was following the 80/20 rule. In other words, spending your time and energy efficiently by cutting your program down to the essentials and not pouring all the extra energy into the fluff or extras. So if 80% of your progress comes from training the main lifts, and all the extras like situps, curls, whatever that are "accessories" only account for 20% of potential progress, but you spend 20% of your time on the basics and 80% on all the little exercises and variations... Well hopefully this illustrates the point, that you can do a very thorough workout in 3 hours, or you can get most of the benefit of the workout by hitting the basics hard and spend 75 minutes doing it.

Cutting out the fluff isn't necessarily a bad thing to do now and then anyway, because you wouldn't likely be able to recover from it anyway given the hectic schedule and sleep deprivation. But if you train the main lifts hard, and focus on technique, you'll be surprised how well that works. In the end you'll be better experienced and can re-evaluate what's actually worth doing once you do have the leeway to spend more time training down the road.

I certainly got a better feel for how important each lift was and how to get the most out of each in the least amount of time. Also, which things you do that you really don't benefit from that much, especially when you see the energy that it takes to do.

Altered Beast
05-31-16, 12:54 pm
Shim,

I don't mean to steal from Dan here as this is his thread, but I have a 7 month old boy myself. I also had similar worries you did while my wife was pregnant.

I'll just say this, you'll want to see your newborn so bad you're going to be shocked how quickly you move through training. Dan is 100% correct, you'll cut out the fluff and focus on what truly counts. For me personally, even though I haven't had a full night's sleep in 1.5 years or so, I am making the best strength gains of my life right now.

Enjoy every second of it, children are truly a gift. Also be there for your wife whenever she needs ANYTHING, and she'll treat you better than she ever has.

*From one formerly worried new father to another.

BOSS
06-05-16, 2:57 am
Shim,

I don't mean to steal from Dan here as this is his thread, but I have a 7 month old boy myself. I also had similar worries you did while my wife was pregnant.

I'll just say this, you'll want to see your newborn so bad you're going to be shocked how quickly you move through training. Dan is 100% correct, you'll cut out the fluff and focus on what truly counts. For me personally, even though I haven't had a full night's sleep in 1.5 years or so, I am making the best strength gains of my life right now.

Enjoy every second of it, children are truly a gift. Also be there for your wife whenever she needs ANYTHING, and she'll treat you better than she ever has.

*From one formerly worried new father to another.

Definitely some good points here:

Invest your time and energy into your wife and family and you will live well even when you are tired

Shim
06-05-16, 1:19 pm
Guys I can't Thankyou enough for the advice. This is a significant part of my life and those words really hit home. It seems that even since the last trimesters of my wife's pregnancy I was already and naturally locked into a tighter groove of spending time w family so now that the baby is here it's only become magnified. Almost instinctively esspecially in the weight room I have more drive, with a protective animalistic sense kicking in when I think about my family. Almost like a lion protecting it's cubs. I know it may sound silly but it's true. Even outside he weight room if I am not at work I am at home, no going over friends houses, or idling time just straight home and I love it. Even with the sleepless nights, time and whatever "stress" fatherhood might bring along I wouldn't have it any other way.

Dan, as far as the 80/20 split. This is really helpful and really puts into perspective. Even has me thinking about even bringing some stuff home, like core work, banded tke, or etc so that way it's less time spent away from home, and the in the weight room the focus is the compound movements. So no matter how Many days a week I'm still able to recover. I really appreciate it. I should have probably asked this along wyte my original question but didn't, I wanted to know more about how to more or less design off season training. More specifically in regards to the big picture. Is the general idea off season to maintain strength and conditioning or to build a stronger base, and if possible what would be the way to go about either of these two. I hope it makes sense lol. Thanks.

Buckfever
06-05-16, 1:33 pm
You're coming back strong. You targeting a meet yet?

Altered Beast
06-06-16, 12:30 pm
Are you competing at your meet, BoB3?

You are Pulling some ridiculous numbers! If you can stay healthy you're not far off from 900. If you Pull 900 at 242, I think the whole world will be in the palm of your hand! Would be a ridiculous feat of strength for sure.

BOSS
06-08-16, 5:44 pm
Are you competing at your meet, BoB3?

You are Pulling some ridiculous numbers! If you can stay healthy you're not far off from 900. If you Pull 900 at 242, I think the whole world will be in the palm of your hand! Would be a ridiculous feat of strength for sure.

Yes lifting at Boss of Bosses 3 220 w/wraps. Feel good so far! Training is feeling better than it has in quite some time

BOSS
06-08-16, 5:45 pm
You're coming back strong. You targeting a meet yet?

same as above: Boss of Bosses 3 220 w/wraps

BOSS
06-08-16, 5:51 pm
Guys I can't Thankyou enough for the advice. This is a significant part of my life and those words really hit home. It seems that even since the last trimesters of my wife's pregnancy I was already and naturally locked into a tighter groove of spending time w family so now that the baby is here it's only become magnified. Almost instinctively esspecially in the weight room I have more drive, with a protective animalistic sense kicking in when I think about my family. Almost like a lion protecting it's cubs. I know it may sound silly but it's true. Even outside he weight room if I am not at work I am at home, no going over friends houses, or idling time just straight home and I love it. Even with the sleepless nights, time and whatever "stress" fatherhood might bring along I wouldn't have it any other way.

Dan, as far as the 80/20 split. This is really helpful and really puts into perspective. Even has me thinking about even bringing some stuff home, like core work, banded tke, or etc so that way it's less time spent away from home, and the in the weight room the focus is the compound movements. So no matter how Many days a week I'm still able to recover. I really appreciate it. I should have probably asked this along wyte my original question but didn't, I wanted to know more about how to more or less design off season training. More specifically in regards to the big picture. Is the general idea off season to maintain strength and conditioning or to build a stronger base, and if possible what would be the way to go about either of these two. I hope it makes sense lol. Thanks.

An off season can have many goals but should always have the goal of setting you up for a better next comp prep. Your focus could be on mass, technique, flexibility, body comp, recovery, or learning or bringing up a second lift or new lift.

Examples for me would be spending 3-4 weeks lifting beltless because the weights are inherently lighter and provide some relief while still being a good workout.
Hypertrophy is pretty straightforward--use reps and a split that promotes size gain
Learning a new lift. You're a conventional puller and want to learn sumo--perfect time to do it
Mental/physical break from a lift. YOu're a sumo puller and want to give your hips a break and focus more on your conventional pulling strength for the different development
Start a stretching protocol... more flexibility/mobility
Prioritize a main variation of a comp lift: Normally you pull conventional and supplement it with deficit dead. In the off season you could train the deficits as the main lift to bring that up
Prioritize a lift to bring up--deadlift 3-4x per week for a month where normally it would be 2x

So it's up to you but these are some suggestions

Info Junkie
06-10-16, 10:03 am
Hi Dan,
Your wife put up a photo on snapchat recently of a book you were reading about strength training what was it again going to get it.
Also how do you survive with such little sleep I don't know how ye do that. Coffee most be a staple in your diet. Some of the snaps are at like 1am then 5/6am crazy stuff.

taiwizzle
06-13-16, 1:12 am
Hi Dan glad you're back training. I will be there at boss of bosses III to see you reclaim throne of the 220's.

What advice would you give to someone who:
1) trains low bar, but just found out he can high bar way more
2) squats more than he deadlifts
3) has a slight case of anterior pelvic tilt

I know high bar low bar doesn't matter i should just go with the one that feels more comfortable. The goal is obviously to squat more weight.
but to put up a good total, my deadlift is my weakest lift. Based on the above information, would u say that i should just strengthen my entire posterior chain? weak low back?
and what exercises would u recommend doing?

RupertThePigeon
06-13-16, 10:17 am
Hi,
1.What do you think about deadlifting in adidas powerlifts? Since i started training powerlifting i was always deadlifting in some kind of shoe, first it was flat sole trainers and then for about year i deadlift in adidas powerlifts. I have no problems with them but it seems that everyone advises not to pull in heeled shoes because it messes up mechanics and makes posterior chain less involved. Im weak off the floor(by that i mean that i have no problems with completing deadlift until i can get it to mid shin) and those shoes always seemd to help me with my leg drive when deadlifting. I also read articles written by Mark Rippetoe who advises to use heeled shoe to deadlift.
Oh, and i deadlift conventionaly.
2.What are your thoughts on hook grip? I deadlift with hook grip but when i look on most of the top lifters they always use mixed grip, is it something wrong with hook grip or is it just a personal preference?
3. You are considerent a sinking bench presser, do you think this technique is good for everyone? When i do it it seems that i have a lot more speed on bottom of the press but i have problems with keeping my chest focused, i also tried to just pause at the bottom while slighty touching the chest but it takes a lot of strength from me.

DGymn
06-14-16, 7:56 am
Have you considerd coaching athletes outside of powerlifting?
Do you think (technique aside) you could?

Edgar Benegas
06-15-16, 1:00 am
I need help finding the strongest approved pre-workout by USAPL because I've taken other really strong pre-workoutsense before and I take lots of scoops I was wondering if u have any idea of a really strong one. And if you may also send me or give me some advice to sumo deadlift.
17 years old male
132 lbs weight
Current lifts no suit (raw)
Squat 415 lbs
Bench 215 lbs
Deadlift 500 lbs

Info Junkie
06-15-16, 8:48 am
I need help finding the strongest approved pre-workout by USAPL because I've taken other really strong pre-workoutsense before and I take lots of scoops I was wondering if u have any idea of a really strong one. And if you may also send me or give me some advice to sumo deadlift.
17 years old male
132 lbs weight
Current lifts no suit (raw)
Squat 415 lbs
Bench 215 lbs
Deadlift 500 lbs

20mg dbol (joking) , in my experience they are the greatest waste of money you will ever find. A decent carb feed an hour before and cup of coffee is as good as money can buy for pre workout supplementation. Dan may have a different account which i would take more seriously than mine but pre-workout are a load of garbage.

PS that a good dead lift for your weight imo

Info Junkie
06-15-16, 8:54 am
Hi Dan,
Your wife put up a photo on snapchat recently of a book you were reading about strength training what was it again going to get it?

Also how do you survive with such little sleep I don't know how ye do that?
Coffee most be a staple in your diet. Some of the snaps are at like 1am then 5/6am crazy stuff.

Also It was deadlift day today and I train at 6am (Alarm goes off at 5.40). So i did weighted chin ups first like always then onto dead lifts where i could only get to 200kg x 3 reps today felt heavy as hell. decided to do some light deficit dead-lifts after but i felt strong as hell on this and managed to work up to a top set of 200kg x 6.

How the hell was i stronger on deficit dead's than normal deads lol that never happened before? I think i jumped up on dead-lifts too fast as in was at top set in like 4 sets and i was literally awake 30mins by this point so i am thinking i was just more awake and stretched out from deads themselves at this point what do you reckon?

Edgar Benegas
06-16-16, 9:19 am
20mg dbol (joking) , in my experience they are the greatest waste of money you will ever find. A decent carb feed an hour before and cup of coffee is as good as money can buy for pre workout supplementation. Dan may have a different account which i would take more seriously than mine but pre-workout are a load of garbage.

PS that a good dead lift for your weight imo

Thanks lol and yeah I know my deadlift is good asf apparently I beat the world record for my age and weight class already, old record is 440 lbs I have 500 lbs raw (unofficial)

BOSS
06-20-16, 4:30 pm
Hi Dan,
Your wife put up a photo on snapchat recently of a book you were reading about strength training what was it again going to get it.
Also how do you survive with such little sleep I don't know how ye do that. Coffee most be a staple in your diet. Some of the snaps are at like 1am then 5/6am crazy stuff.

The book is called "Built to the Hilt" and is by Josh Bryant. It's excellent. Especially for powerlifters.

As for sleep, you just do what you gotta do… I'm not a scientist, so I don't know "how" I do it… I just use an alarm and drink more than my fair share of coffee basically… If something's worth enough to you you'll do what you need to do

BOSS
06-20-16, 4:44 pm
Hi Dan glad you're back training. I will be there at boss of bosses III to see you reclaim throne of the 220's.

What advice would you give to someone who:
1) trains low bar, but just found out he can high bar way more
2) squats more than he deadlifts
3) has a slight case of anterior pelvic tilt

I know high bar low bar doesn't matter i should just go with the one that feels more comfortable. The goal is obviously to squat more weight.
but to put up a good total, my deadlift is my weakest lift. Based on the above information, would u say that i should just strengthen my entire posterior chain? weak low back?
and what exercises would u recommend doing?

Glad to hear you'll be there!
1. your instincts are good. Going with the stronger one is the way to go. The worst thing you can do is bounce your program around too much. So just pick one strategy, be it 1 or 2 or 3 squat days per week and stick to it
2. Deadlift more volume more frequently. Back away from a lot of heavy deads. If you squat more than you dead you're likely built with shorter limbs longer spine so squatting comes more natural to you, OR your technique is lacking. Either way, going heavy will not suit you very well in your training, but 2-3 deadliest sessions per week will. That means one day heavier (comp form for set rep ranges), and one or two lighter/medium days--not EASIER but LIGHTER, meaning use a variation like deficits or stiff legs or paused deadlifts where a similar effort (say a 5RM) is 10-20-30% lighter. 500x5 deadlift from the floor vs 450x5 from deficit or 375x5 stiff leg, etc.

Train your deeds 2-3x per week. First master use good technique, second build up a certain volume that you train each deadliest session, third, without lowering the volume, build up the weights gradually. Also, don't be afraid to really hammer rows and pull-ups and shrugs, cleans, curls, and abs of all varieties "like a bodybuilder". You can't have ILS and pull well.
Keep building all of these things: tech, volume, weights, muscle mass and you will get stronger as well as set yourself up to peak higher when you do compete. The more work capacity you've built up, then the more your max strength will respond when you taper the volume and drop the "bodybuilding" before a comp.

3. Stretch your psoas, IT bands and quads, and strengthen your abs.

BOSS
06-20-16, 5:02 pm
Hi,
1.What do you think about deadlifting in adidas powerlifts? Since i started training powerlifting i was always deadlifting in some kind of shoe, first it was flat sole trainers and then for about year i deadlift in adidas powerlifts. I have no problems with them but it seems that everyone advises not to pull in heeled shoes because it messes up mechanics and makes posterior chain less involved. Im weak off the floor(by that i mean that i have no problems with completing deadlift until i can get it to mid shin) and those shoes always seemd to help me with my leg drive when deadlifting. I also read articles written by Mark Rippetoe who advises to use heeled shoe to deadlift.
Oh, and i deadlift conventionaly.
2.What are your thoughts on hook grip? I deadlift with hook grip but when i look on most of the top lifters they always use mixed grip, is it something wrong with hook grip or is it just a personal preference?
3. You are considerent a sinking bench presser, do you think this technique is good for everyone? When i do it it seems that i have a lot more speed on bottom of the press but i have problems with keeping my chest focused, i also tried to just pause at the bottom while slighty touching the chest but it takes a lot of strength from me.

I'd recommend something flat with a thin sole no cushioning. I like wrestling shoes, the Metal deadlift shoes or chuck taylors. It's important that it's flat so there's more tension thorough the hams and solid so there's not unnecessary weight shifts and losses of power to the floor.

The last thing is that your probably weak off the floor because you are too rigid in the start position to get the weight moving. Deficit deads will help teach you how to use your back to gain leverage. Also, deadlifting is simultaneously pulling with the back and pushing with the legs not just pushing with the legs… Starting strength technique is good for beginners but that's it. It's basically simplified for the lowest common denominator so everyone can learn a simple technique that's safe.

2. Hook grip is fine, but I don't like it. You can do it but make sure you use straps to handle more volume after the first few sets with the hook grip. You need to grip the bar yourself enough to have a strong grip but not too much to where your hands get trashed.

3. It's not best for everyone, everyone should have their own technique. It will naturally develop when you increase the volume of your training and practice the pauses enough.

BOSS
06-20-16, 5:04 pm
Have you considerd coaching athletes outside of powerlifting?
Do you think (technique aside) you could?

Not sure what you're asking here, but I train whoever asks me to train them usually…

BOSS
06-20-16, 5:07 pm
I need help finding the strongest approved pre-workout by USAPL because I've taken other really strong pre-workoutsense before and I take lots of scoops I was wondering if u have any idea of a really strong one. And if you may also send me or give me some advice to sumo deadlift.
17 years old male
132 lbs weight
Current lifts no suit (raw)
Squat 415 lbs
Bench 215 lbs
Deadlift 500 lbs
As for pre-workout I have no idea what's approved and what's not

As for deadlift info, there are years worth of tips in this thread that I'd recommend reading through. Lots of sumo deadliest questions answered. Seems like you're off to a good start though!

BOSS
06-20-16, 5:09 pm
Also It was deadlift day today and I train at 6am (Alarm goes off at 5.40). So i did weighted chin ups first like always then onto dead lifts where i could only get to 200kg x 3 reps today felt heavy as hell. decided to do some light deficit dead-lifts after but i felt strong as hell on this and managed to work up to a top set of 200kg x 6.

How the hell was i stronger on deficit dead's than normal deads lol that never happened before? I think i jumped up on dead-lifts too fast as in was at top set in like 4 sets and i was literally awake 30mins by this point so i am thinking i was just more awake and stretched out from deads themselves at this point what do you reckon?

Sounds like you figured it out… just got to wake up faster or earlier

DGymn
06-21-16, 5:36 am
Not sure what you're asking here, but I train whoever asks me to train them usually…

Can I PM you on this?

BarnhouseBull
06-22-16, 12:39 am
Hey Dan just saw a video of you doing dips on Instagram, just wondering what your tips for dips were because they have always felt awful for me but I know they are praised for their muscle and strength building

BOSS
06-23-16, 9:39 am
Hey Dan just saw a video of you doing dips on Instagram, just wondering what your tips for dips were because they have always felt awful for me but I know they are praised for their muscle and strength building

I'm not sure what is your dilemma with them as there are a number of things that are commonly problems for people with dips, but the biggest thing for me is to use a grip that's wide enough for me and to lean forward enough to take the shearing force off the elbows. "Experts" will try to tell you to hit the tris harder you should stay upright and use a close grip. This is wrong. When you lean forward you can lower yourself below "parallel" while keeping the elbows relatively still right above your hands. This allows for very heavy dips to be done, often with higher BW+added weight than you could bench. This builds mass and strength. Biomechanically this is similar to a hack squat for the upper body--a phenomenal exercise to target the quads (similar function to tris) with a ton of weight! The "expert" technique is more like the sissy squat. With this setup the weight is above the wrists and the elbows move back and have a lot of stress. Imagine trying to sissy squat what you back squat... How would your joints like that?

Lean forward so the weight is over your thumb/index finger (not the ring finger/pinky side of your hand)drive up with the chest but stay forward by locking out as though you're performing a kickback--push back as your chest comes back up. This way I feel my chest and bis and tris. If my weight shifts back I feel the wrists, forearms and elbows.

Dips are great heavy or light for high reps. You can even just do timed supports or walks up and back if you've got longer p-bars like gymnasts. It's all great.

BOSS
06-23-16, 9:40 am
Can I PM you on this?

If you're interested in training in person you can email my staff at info@bossbarbell.com
If it's for online coaching then unfortunately that I don't do.

Nmowery
06-23-16, 9:45 pm
Hey Dan, just curious but how do you go about figuring out what kind of weight/reps you choose for deficit deads? Do you load up a certain % of what you pull from the floor, or do you just go by how you feel that day?

BOSS
06-24-16, 12:12 am
Hey Dan, just curious but how do you go about figuring out what kind of weight/reps you choose for deficit deads? Do you load up a certain % of what you pull from the floor, or do you just go by how you feel that day?

I usually just go by what I did the last time I trained them since I just do 1 set of them with no warmup since it's after my sumo pulls. I can gauge my strength for the day based on my sumo pulls as well.

Altered Beast
06-27-16, 12:15 pm
Dan,

Will BoB3 be live streamed again? I believe it was through BB.com last time?

anj
06-27-16, 7:51 pm
Hi Dan,

I've been a huuuuge fan of yours for a long time, and I wish you all the best during your BOB3 prep!

I had a couple of questions about your deadlift technique that I've always wondered about when watching your lifting vids.

1. Before you initiate the pull, I notice that you first lock out your knees and raise your hips, before bending your legs again and lowering your hips to break the floor. What does this motion do? Does it help engage your hips more, or ensure that you start the pull at maximum tightness? I also noticed that, although you do this motion after each rep during training, you do not do this for competition deadlifts in a meet. I have seen many, many sumo deadlifters do this as well, but I was not sure if this was just a habit to set up comfortably, or if it improves leverages. Whenever I have tried locking out my legs before lowering my hips again, I don't notice any significant difference in power, and sometimes it just pushes me farther from the bar and makes it harder for me to keep my back straight.

2. Secondlly, what "direction" do you push on your feet when you pull? I know that sounds like a very vague question, but I have heard some lifters say that they put the most pressure on the outside of their feet in order to "spread the floor". Other sumo pullers just push straight down through their feet. In order to keep my knees out, I tend to push more on the outside of my feet, but I have a fairly difficult time maintaining traction and not slipping. My stance is not exceptionally wide, but my feet almost always slide out gradually as I do reps. Whenever I see IPF sumo deadlifters have crazy wide stances even when pulling on platforms that are carpeted and covered in baby powder, I scratch my head and wonder how they are maintaining balance. They must be doing something very different from me when they pull.

Sorry for the long, convoluted questions!!! Thank you so much for your help and everything you do for powerlifting. P.S. I love your Thor-like hair, please never cut it.

BOSS
06-27-16, 9:46 pm
Dan,

Will BoB3 be live streamed again? I believe it was through BB.com last time?

Yes it will but the details are not available yet. It won't be through BB.com as they have an exclusive contract with USAPL I believe. They are, however, sponsoring the meet again this year.
Stay tuned!

BOSS
06-27-16, 9:57 pm
Hi Dan,

I've been a huuuuge fan of yours for a long time, and I wish you all the best during your BOB3 prep!

I had a couple of questions about your deadlift technique that I've always wondered about when watching your lifting vids.

1. Before you initiate the pull, I notice that you first lock out your knees and raise your hips, before bending your legs again and lowering your hips to break the floor. What does this motion do? Does it help engage your hips more, or ensure that you start the pull at maximum tightness? I also noticed that, although you do this motion after each rep during training, you do not do this for competition deadlifts in a meet. I have seen many, many sumo deadlifters do this as well, but I was not sure if this was just a habit to set up comfortably, or if it improves leverages. Whenever I have tried locking out my legs before lowering my hips again, I don't notice any significant difference in power, and sometimes it just pushes me farther from the bar and makes it harder for me to keep my back straight.

2. Secondlly, what "direction" do you push on your feet when you pull? I know that sounds like a very vague question, but I have heard some lifters say that they put the most pressure on the outside of their feet in order to "spread the floor". Other sumo pullers just push straight down through their feet. In order to keep my knees out, I tend to push more on the outside of my feet, but I have a fairly difficult time maintaining traction and not slipping. My stance is not exceptionally wide, but my feet almost always slide out gradually as I do reps. Whenever I see IPF sumo deadlifters have crazy wide stances even when pulling on platforms that are carpeted and covered in baby powder, I scratch my head and wonder how they are maintaining balance. They must be doing something very different from me when they pull.

Sorry for the long, convoluted questions!!! Thank you so much for your help and everything you do for powerlifting. P.S. I love your Thor-like hair, please never cut it.

Thanks for the kind words. Regarding those questions...
1--the hip motion is designed literally to get my center of gravity moving back so that when I drop my hips and pull I'll be pulling back enough. I want doing it on "first" reps the last two years, but was before that and I switched back to that motion again last year as I was sometimes "forward" on my first reps
It also creates tension pre-lift on the bar. You should make sure you're pulling the bar and not leaning on it. That's a big but common mistake. Don't lean on the bar
2--get your footing before you lift. Bend your knees slightly and put some pressure pushing out (spreading the floor).
I don't actually focus on pushing with my feet at all. Your legs shouldn't be too tense. You should pull back while opening your hips so your hips move forward as close to being above the bar as possible. From here you should feel weight in your lower body and can begin to "squat the weight up". Basically you initiate the lift by pulling. This in turn transmits the weight into your lower body. From here you should focus on keeping the chest up and accelerating the weight past your knees. Block pulls will help resolve all of these issues. It's not enough to just think them through and understand without actually strengthening the motion

Nmowery
06-27-16, 10:48 pm
Hey Dan, another random ass question here, but have you ever messed with hack squats where you start with the sled at the bottom position? I started doing these a few weeks ago to build strength coming out of the hole, but don't really know of anyone else who has done these this way, or whether they'll have any carry over into an actual squat. Only thing I do know is that they suck so bad I'm about to name them dodger squats.

Jeppeehh
06-28-16, 11:19 am
Hi, Dan!

Big fan of you... Probably asked a question or two in the past on here. But I am curious about how often/much time you spend on recovery in terms of massage or going to ex. the naprapath and so on? I'm not an elite powerlifter or elite athlete in any sport for that matter, though I definitely think I should begin investing in some massage sessions here and there!

chris818
06-28-16, 11:21 pm
Hi Dan,I read somewhere that you are going to put out an E-book on your method of training,True? if so any idea as when? I rekon it will go like hotcakes

Info Junkie
06-29-16, 10:45 am
Hey Dan ,
Question how do you maintain your strength so well while cutting down on calories very impressive