Questions. Answers. Partying with BOSS... Dan Green

[BOSS]

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.

[MikeNice]

For any novices that might stumble through, where do you suggest beginners turn to learn about the basics of power lifting? What sources do you think give the most insight on proper diet, programs, and form?

[MikeNice]

For those unaware of the "Program" reference.

http://www.deliberationroom.com/wp-c...e-Lattimer.jpg

[BOSS]

For any novices that might stumble through, where do you suggest beginners turn to learn about the basics of power lifting? What sources do you think give the most insight on proper diet, programs, and form?

For true novices I like the explanations of technique given in Mark Rippetoe's book Starting Strength. As you gain experience with the techniques I think Wendler's 5/3/1 really has a lot to offer for an intermediate lifter.
If you want a bit more, you can't beat training under the watchful eye of an experienced lifter. Find a PL gym or club. I can't stress enough how many years I trained with bad form because I taught myself every step of the way! I was lucky to never sustain a career altering injury, but now as an experienced lifter I can't stress enough how much proper technique makes all the difference in my training.
My personal suggestion on form is to stick to a limited number of exercises and really get a lot of training time on them.
I like high bar, low bar and front squats. Power cleans, hang cleans, military and push pressing, bench press, DB pressing, deadlifts, sumo deadlifts, rows, pullups and barbell curls and you can get huge for a long long time.
As for nutrition I'm really not sure what I'd recommend for a beginner. Just eat! Get proteins fats and carbs in your diets in a relative balance and try to eat non processed as much as possible. Protein and creatine are the most basic supps I'd start with

[Adrenaline]

Big D welcome aboard homey! You're a freak and will fit in pretty damn good around here. How often are you training heavy your deadlift & squat? Any dynamic effort days? PS i see you like rap, recommend me some good tunes to listen to. Thanks,
Zack

[deanna7272]

Hmmmm.... I may just take you up on that hair growing info...lol.

Welcome to the Pak, Dan...

[BOSS]

Big D welcome aboard homey! You're a freak and will fit in pretty damn good around here. How often are you training heavy your deadlift & squat? Any dynamic effort days? PS i see you like rap, recommend me some good tunes to listen to. Thanks,
Zack

Normally I squat heavy Mon/Wed and pull Fri. Sometimes I'll also pull after squats on Mon and sometimes I'll do hack squats after deads Fri... Fav split is Monday squat heavy, Wednesday front squat 3x5-8, Friday deadlift. I don't do any speed work... But then that's kinda what I focus on in my warmup sets--does that count? Lol

Listen to Too Shorts albums: Cocktales and Get In Where You Fit In... One of my favorite lines is from the track called Paystyle... "some say my rap's too slow but it bought these diamonds..."

[BOSS]

Hmmmm.... I may just take you up on that hair growing info...lol.

Welcome to the Pak, Dan...

Yup I know lifters like the shaved head look but I like rocking the hair!

[MikeNice]

Listen to Too Shorts albums: Cocktales and Get In Where You Fit In... One of my favorite lines is from the track called Paystyle... "some say my rap's too slow but it bought these diamonds..."

I remember my brother driving me to school with those cassettes rocking in his '74 Nova. They actually told him he couldn't bring me to school any more.

[BOSS]

I remember my brother driving me to school with those cassettes rocking in his '74 Nova. They actually told him he couldn't bring me to school any more.

haha awesome

[Universal Rep]

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.

I like wut ya stand for. It's time to start a movement...

Any plans to cut the hair? Any plans to combine the hair with a massive beard?

[G Diesel]

Listen to Too Shorts albums: Cocktales and Get In Where You Fit In... One of my favorite lines is from the track called Paystyle... "some say my rap's too slow but it bought these diamonds..."

Makes sense he likes the West Coast hip hop. E-40 and DJ Quik too? Haha.

Peace, G

[BOSS]

I like wut ya stand for. It's time to start a movement...

Any plans to cut the hair? Any plans to combine the hair with a massive beard?

Not yet, I'm keeping mine till my son gets rid of his at least. He's almost two and hasn't gotten his cut. His is curly so he's got a big old fro. Can't let him beat me at hair growing lol. But yeah I might have to step up the facial hair game.

[BOSS]

Makes sense he likes the West Coast hip hop. E-40 and DJ Quik too? Haha.

Peace, G

Not really actually, I still like the old Snoop and Dre stuff but now they're all hollywood anyway. I really like Three 6 Mafia, old Master P... only the most high quality of rap haha

[G Diesel]

Not really actually, I still like the old Snoop and Dre stuff but now they're all hollywood anyway. I really like Three 6 Mafia, old Master P... only the most high quality of rap haha

I respect that man. I'm more of an East Coast 90s rap guy, but there are classics from all over the map. UGK, Outkast, Pharcyde, Alkaholiks, etc.

Good to find a fellow hip hop head.

Peace, G

[MikeNice]

Not really actually, I still like the old Snoop and Dre stuff but now they're all hollywood anyway. I really like Three 6 Mafia, old Master P... only the most high quality of rap haha

Hold up, Too Short but not DJ Quik? Quik was one of the sickest producers on the west coast. Even if his lyrics weren't great the beats made the music great.

I can't say much though. I was lifting to Slaughterhouse today. It ain't exactly intellectual music.

[MikeNice]

Why does this thread have me listening to M.O.P and wanting to order an oversized Animal hoody?

[BaconGrease]

Did you do anything in specific to improve your flexibility and hip strength in order to be able to pull the way you do?

[Universal Rep]

Not yet, I'm keeping mine till my son gets rid of his at least. He's almost two and hasn't gotten his cut. His is curly so he's got a big old fro. Can't let him beat me at hair growing lol. But yeah I might have to step up the facial hair game.

Nice... Any prominent PLers sportin a big beard with big hair???

[C.Coronato]

Hell ya. Ill certainly be following along and picking your brain from time to time. I follow my own sort of PL program and I compete in both BB and PL. You're an inspiration homie, keep doing what you do.