Just scheduled my time for my 1-on-1 with the BOSS for this weekend. To say I’m fucking stoked is definitely an understatement
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Bench-
135 x 10
135 x 5
225 x 3
255 x 3
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290 x 3
330 x 3
370 x 3
225 x 13
Bench against double bands- 4 x 6
Seated 1arm db military press- 3 x 10
Lat pulldowns- 3 x 10
Stepmill - 20 mins
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Solid day. Weights moved pretty smoothly, happy with how my bench is still progressing. Had to cut cardio a tad short to make sure I made it to work on time. But still a good day
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
So decided I needed to change up my squat program. I just wasn't progressing any further and after talking shop with some guys, really seems like the best idea is to back off the weight % a tad and up the volume. For myself personally, my strength/size always went up higher when it came to heavy-ER weights and higher reps. So planned out my own program with a combo of both and what has worked for my legs over the years. Instead of just following something online that other powerlifters have done, tailoring it for me personally. Week 1 is done and we'll see where I go.
Squats-
6 x 3 @ 335
3 x 10 @ 225
Front squats- 3 x 8 (135, 155, 155)
Situps- 2 x 25 (just keeping myself in check for the Army)
Stepmill-
40 mins, 3.65 miles, 640 calories burnt
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Solid day. The 335 wasn't SUPER heavy, 65%. I have planned out 9 weeks worth of numbers and will adjust accordingly after. In a nut shell I will be raising 10lbs on my 6x3 weight until I'm around 82% and 5lbs on my 3 x 10 each week. Accessories will rotate between front squats, box squats, and banded squats. 3 x 8, then 4 x 5, then 5 x 3. Most likely I will test a 1RM at the end OR just roll into another 9 weeks and starting out with a higher weight and continuing the same pattern.
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Started 'dieting' around 255. 243 this am. Goal is to be around 210-215 by the end of the year. Honestly just tracking my macros and having a lot of success so far with it. Last year I had to crush myself so hard for the pt test I took a lot of time to really re-build back my metabolism and get myself right and I'm really glad I did. I'm not prepping for a show, so I don't really see the need for the extremely structured diet plan. Going to roll with keeping a track on my macros and getting most of my food from healthy sources and see where it takes me
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
With you cutting that much weight you'll find it difficult to set big PR's! Just being realistic with ya =) I'm going through the same thing!
Oh I know. Just trying to get my numbers respectable lol. However, the body does always work and respond better at a leaner bodyfat, so there's that too lol
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
I was fortunate to get an opportunity to have a 1-on-1 with Dan Green for about 2 hours. It was awesome. Dan and his wife were so down to earth and approachable, such a great time. Didn't really 'workout' per say, but went through some lifts I had questions on and talked a little while about programming and powerlifting equipment and just shooting the shit. Good stuff
Went over low bar squats as it's something I've never done and wasn't quite sure how to get into position. Spent a little while here and I think I got my form pretty dialed in. Now to just keep practicing at it. Did a few sets at 135 and a few at 225, all 5 reps
Went over sumo pulling. This is something I recently added into my training, around Oct 17. Wanted to make sure my form was good moving forward with heavier weights. Went a little heavier on these than I planned on, but when Dan BOSS Green tells you to add weight, you don't bitch out lol. Few sets of 5 at 225, 315, 405, and then 2x5 @ 475 block pulls.
Just a cool night. The gym I go to is fine and has plenty of free weights, but it's definitely not a power lifting gym like this one was. So being able to deadlift barefoot with chalk on with Dan Green was a really cool experience.
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Awesome experience bud!!! I know the time I spend with him benching a few years ago really helped me!!! Keep up the good work!
Originally Posted by MRmichael.hooker
I was fortunate to get an opportunity to have a 1-on-1 with Dan Green for about 2 hours. It was awesome. Dan and his wife were so down to earth and approachable, such a great time. Didn't really 'workout' per say, but went through some lifts I had questions on and talked a little while about programming and powerlifting equipment and just shooting the shit. Good stuff
Went over low bar squats as it's something I've never done and wasn't quite sure how to get into position. Spent a little while here and I think I got my form pretty dialed in. Now to just keep practicing at it. Did a few sets at 135 and a few at 225, all 5 reps
Went over sumo pulling. This is something I recently added into my training, around Oct 17. Wanted to make sure my form was good moving forward with heavier weights. Went a little heavier on these than I planned on, but when Dan BOSS Green tells you to add weight, you don't bitch out lol. Few sets of 5 at 225, 315, 405, and then 2x5 @ 475 block pulls.
Just a cool night. The gym I go to is fine and has plenty of free weights, but it's definitely not a power lifting gym like this one was. So being able to deadlift barefoot with chalk on with Dan Green was a really cool experience.
INSTAGRAM : @npcdusty
Thanks,
NPCDUSTY
Dusty Young
Jackson Tennessee ABC Coordinator
“I realized early on that success was tied to not giving up. Most people in this business gave up and went on to other things. If you simply didn’t give up, you would outlast the people who came in on the bus with you.”
Awesome experience bud!!! I know the time I spend with him benching a few years ago really helped me!!! Keep up the good work!
Trying. Worked on sumo more today making sure to incorporate what he was saying and it went very smoothly. Granted, it was a deload, haha. But reps/tension/mechanics felt great.
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Wanted to get in some pressing today. Hard to figure out exactly how to schedule my week, workout wise, because of the possible gov't shut down again on Thursday. Also my wife wanted to deadlift for the first time in over a year, so I was helping her a lot with that too. Got in a lot of good heavy close grip bench sets and banded close grip bench sets. Not really sure how many sets of each, all reps were 10-3.
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Bike- HIIT 30sec on, 30 sec recovery, 5 rotations total
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Good day. All low bar squats, which is going to be my main squat style now so I can get more and more comfortable with it. Felt some strain on my forearm for sure, which Dan told me I'd feel it as I'm adjusting to low bar. Going to keep working through it more and more each week
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Bench-
135 x 8
135 x 5
225 x 5
265 x 2
--------
310 x 5
350 x 3
390 x 1
Lots and lots of rack press & banded rack press after. Lock out on the 390 could have been a tad smoother so I'll continue working heavy CGBP, banded press, floor press, and rack press. I mean, still got it, just wish it could have been a little smoother
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Well.. the government shut down. We were walking downstairs to release everyone for the weekend (6am) and at 540am, they passed the budget. By 8am, we were rolling to the field lol. So I had off Thurs-Sun from the gym. Not ideal but my body honestly probably appreciates it. Also, my new power bar was delivered!!! So I'm extra stoked for deadlifts in the morning. 3 day work week, 2 x 8hr tattoo sessions (Thurs & Fri). Should be a great week
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Tbar row-
1 x 5 @ 3-45s
1 x 5 @ 4-45s
1 x 5 @ 5-45s
Barbell row- 3 x 5 (225, 255, 275)
Rev grip pulldowns- 3 x 5
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Bike- HIIT: 30sec on / 30sec off , 8 rotations. then 7 mins of cool down
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Great workout. Everything felt great. Started dead lifting in a belt today for the first time in moooooooonths. Got a new belt in a few weeks ago and have been working at breaking it in. Felt strong this am. Also first workout on the new Ohio power bar and I instantly noticed a difference, even at 135. Pleased with my decision to get one
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Workouts last week were nice and strong. Hit every number on everything which is always nice. Bench was deload week. 8 hours of tattooing on Thurs and 9 hours on Friday left me pretty sore, so didn't do shit Saturday. Did end up deadlifting on Sunday since my back workout wouldn't really interfere with the new tats too much. Tried benching Monday am in a long sleeve shirt. Didn't bother me too bad, but that was all I did. Did my 5 week on bench and then some lighter doubles in the low 300s (300-315) and it felt ok but didn't really wanna chance too much with stretching the skin a ton. Today will be legs but no barbell squats. Lots of split squats, lunges, leg extns, leg curls, etc etc. I don't really want to feel that Ohio bar ripping against a brand new tattoo across my back lol.
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
More of a traditional 'leg day' in a sense. Wasn't going to do squats with a fresh tattoo across my shoulder & back, so improvised.
Leg Extensions- 10 x 15-10
Seated leg curls- 6 x 12
Stiff leg DL- 4 x 10
Bulgarian split squats w/ DBs- 3 x 10 each leg
Kettlebell goblet squats- 2 x 10 (+ drop sets)
Wall squats- 10 sec on, 10 sec off x 4, last set till complete failure (sort of like a cluster set)
Seated calf raises- 6 x 10
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
More of a traditional 'leg day' in a sense. Wasn't going to do squats with a fresh tattoo across my shoulder & back, so improvised.
Leg Extensions- 10 x 15-10
Seated leg curls- 6 x 12
Stiff leg DL- 4 x 10
Bulgarian split squats w/ DBs- 3 x 10 each leg
Kettlebell goblet squats- 2 x 10 (+ drop sets)
Wall squats- 10 sec on, 10 sec off x 4, last set till complete failure (sort of like a cluster set)
Seated calf raises- 6 x 10
Curious here buddy. When you list 4 sets of 10 reps. Do you pick a weight and hit 10 every time? Or is the first set all out failure at 10 reps, then you reduce the load to keep hitting 10 reps?
I have people interpreting it differently sometimes.
Curious here buddy. When you list 4 sets of 10 reps. Do you pick a weight and hit 10 every time? Or is the first set all out failure at 10 reps, then you reduce the load to keep hitting 10 reps?
I have people interpreting it differently sometimes.
Actually it's more of building up each set in weight. So like with stiff leg dl for example, it was 135 for 10. 185 for 10, etc, until I'm barely getting 9-10. Enough weight that 10 sucks but I can still feel my hamstrings working
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine