1.Eccentric phase in deficit conventional and sumo for strengh-Worth doing?
2.What is better: Deadlift sumo heavy with one set per 5 reps and after do deficit conventional with more sets per 6, or on sumo do more sets per 5 reps and after do deficit conventional with less sets? Same situation on squats and benching.
3.Do less sets with competition lifts and more sets with accesory lifts like front squats or some close grip benchin?
Hey man,
1. This is what the Romanian deadlift is for. The problem with slow eccentric deads is that if you turn them into a squat it's stressful on the low back in a bad way, so keep the hips back and keep the knees back out of the way of the bar. This way the back loads correctly and the hamstrings load heavily. For an RDL (romanian), deadlift the first rep to the top or take it out of a rack and step back. Then lower by moving the hips all the way back so the loading is on the back and hamstrings. Lower close to the floor, pause momentarily and then pull back up by lifting the chest first and extending the hips. You can stand on a step to do these with a deficit for a greater hamstring stretch. These are generally done with the legs straight but not locked at the knees. One of the best exercises there are
2. Farther from a competition, focus on whichever one seems like it needs more work, or vary the balance. Both are good so don't feel limited to just one!
3. Again, farther from a comp, work your weakness harder, whichever it may be. Closer to a comp, focus on the comp lift more.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Hi Dan. Really nice to see you back with the squats and deads again!
I start to reach my previous maxes in squat and i feel after a squat session that i am really slow
Like if i squat the it feels like im moving slowly even with warmup weights
Is this common? How do you keep your good speed in both squat and deadlift?
Hi Dan. Really nice to see you back with the squats and deads again!
I start to reach my previous maxes in squat and i feel after a squat session that i am really slow
Like if i squat the it feels like im moving slowly even with warmup weights
Is this common? How do you keep your good speed in both squat and deadlift?
This really just comes down to proper form. If you rely on your back strength a lot when you squat, you simply won't pull as much when you train. It's most important that you create tightness in the right places and stay balanced. Moving efficiently, in other words.
With that being said, it is hard to assume the reason for you feeling slower without seeing you lift, so that's kinda tough.
A lot of good programs have squats and deads in the same day and a lot do not.
How hard it feels in training vs how well you do when you are fresh and peaked for a meet are also two different things. Training while fatigued is still effective for building strength, but not necessarily for expressing it. Hence the need for a peaking phase or taper.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
This really just comes down to proper form. If you rely on your back strength a lot when you squat, you simply won't pull as much when you train. It's most important that you create tightness in the right places and stay balanced. Moving efficiently, in other words.
With that being said, it is hard to assume the reason for you feeling slower without seeing you lift, so that's kinda tough.
A lot of good programs have squats and deads in the same day and a lot do not.
How hard it feels in training vs how well you do when you are fresh and peaked for a meet are also two different things. Training while fatigued is still effective for building strength, but not necessarily for expressing it. Hence the need for a peaking phase or taper.
Sure, what I'd say is as far as form goes, you just need to consistently take a full breath, brace, set your balance in the back half of your feet, then lock the upper back tightness as you begin each rep. You only really lack in consistency as some of the reps you do these things better, others you rush the breathing, start with the chest down/elbows up, and/or start with your weight slightly further forward. When you do reps, focus on these things and let the actual squats just happen. Control what happens between reps and as you initiate the reps. Let your body just take care of the motion after that.
As far as fatigue for deads after squats, I think you are just experiencing a bit of fatigue! I tend to use variations after squats that primarily focus on the back, like RDLs, SLDLs, rack pulls with or without bands, and full ROM or deficits on a separate day when I deadlift first.
But it's ok to vary your training, just need to keep expectations in check by understanding what effect each exercise has
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Hey Boss, trainings going great for me thanks to a lot of your advice so thanks! What's your plan nowadays as far as your own training, are you prepping to compete at BOB4? I'm sure I'm not the only one looking forward to seeing that, and I personally plan to be in the mix at BOB next year for sure!
Hey Boss, trainings going great for me thanks to a lot of your advice so thanks! What's your plan nowadays as far as your own training, are you prepping to compete at BOB4? I'm sure I'm not the only one looking forward to seeing that, and I personally plan to be in the mix at BOB next year for sure!
Right now my goals are to increase my conventional deadlift over 800 and keep increasing my bench toward the end of the year. As for squats I'm still getting back with those, my quad is healed but not strengthened enough. I've improved my foot and hip strength but still my fibularis (due to fallen arch) is bound up and messing with my lower leg when I squat more than the quad tendon is limiting things, so that's still one more hurdle to work past before I can really feel ready to push the squats. And until I can push the squats, it makes more sense to focus on conventional pulls as I can't build up my quads yet.
I plan to compete again next year, but for now just trying to build up my weak points--conventional deads and bench. My squats and sumos felt great before my injury worsened, so I'll just wait till it's time then push them up again.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Hi Dan. First I want to congratulate you on all your success and wish you a speedy recovery. Your training videos and the intensity with which you lift really motivate me to push myself as hard as possible.
I attended your "Train like a Boss" seminar last May in Miami. I learned a lot from it and was wondering if you had any plans to hold another one in south/central Florida?
My main question is concerning my squat. My bench and deadlift have been progressing nicely and my technique for both has come a long way. With my squat however, it has been a frustrating year and a half. I feel I can move the most weight squatting lowbar so that is how I squat in competition. I have been able to hit rep PR's on squat but have been unable to progress my one rep max. I tried maxing 6 months apart and missed both attempts. The problem seems to be my hips shooting back when I'm fatigued or under maximum load and causing a goodmorning like effect. I know you and others have said this is probably due to a lack of quad strength. Since attending your seminar last May I have been low bar squatting on Monday followed by paused high bar squats. On Wednesday I have been front squatting. I have made huge progress on both of these lifts and I know I have gained some quad strength, however it hasn't carried over to my low bar one rep max. I'm not sure if its a technique issue or just an overall strength issue. I know without seeing my squat it may be hard to evaluate, but any tips or advice would be greatly appreciated. I don't know if I should change anything or just keep pushing hard as like I said I am hitting new rep pr's and maybe its just a mental issue as to why it hasn't translated into a one rep max pr. Thanks Dan
Hey Dan, do you think its plausible to safety bar squat for a whole meet prep and then hit the straight bar at the meet with no issues? Also, have u ever worked with anyone who has digestive issues and can't eat enough calories to maintain or even grow. Any suggestions related to that?
Hi Dan. First I want to congratulate you on all your success and wish you a speedy recovery. Your training videos and the intensity with which you lift really motivate me to push myself as hard as possible.
I attended your "Train like a Boss" seminar last May in Miami. I learned a lot from it and was wondering if you had any plans to hold another one in south/central Florida?
My main question is concerning my squat. My bench and deadlift have been progressing nicely and my technique for both has come a long way. With my squat however, it has been a frustrating year and a half. I feel I can move the most weight squatting lowbar so that is how I squat in competition. I have been able to hit rep PR's on squat but have been unable to progress my one rep max. I tried maxing 6 months apart and missed both attempts. The problem seems to be my hips shooting back when I'm fatigued or under maximum load and causing a goodmorning like effect. I know you and others have said this is probably due to a lack of quad strength. Since attending your seminar last May I have been low bar squatting on Monday followed by paused high bar squats. On Wednesday I have been front squatting. I have made huge progress on both of these lifts and I know I have gained some quad strength, however it hasn't carried over to my low bar one rep max. I'm not sure if its a technique issue or just an overall strength issue. I know without seeing my squat it may be hard to evaluate, but any tips or advice would be greatly appreciated. I don't know if I should change anything or just keep pushing hard as like I said I am hitting new rep pr's and maybe its just a mental issue as to why it hasn't translated into a one rep max pr. Thanks Dan
My first guess would be a technique flaw, which, without watching you squat, is impossible to assume. But there are a finite number of typical mistakes and most result in overly using the back to lift (hips rising first)
1--if you film yourself and the bar drifts forward on the descent, then this is an indication of a lack of concentration or a lack of upper back tightness. Sometimes, the breathing motion is the issue, for example if your shoulders shrug to breathe--this is incorrect--but you do not let the bar settle before beginning the descent, then you will likely pitch forward over the toes
2--if you descend and then at the reversal the bar path shifts forward, then often this is a mobility issue of either the hips or ankles. Make sure to stretch out the calves/ankles before squatting in both a straight legged position and a knees bent position to target the achilles and soleus. If the knees can't travel forward due to restriction, then your hips will be forced back and out from underneath you momentarily and cause you to pitch forward. If the hips are immobile, you may lose low back tightness and/or shift the hips back--again overusing the low back
3--If the knees collapse in then this will also cause the overuse of the back as it takes the gluten out and puts the stress on the quads and back.
4--Lastly, if you do not brace against the belt, then you can loosen at the reversal and have a severe loss of power.
My guess would be one of the first two, given the regimen of exercises you follow, but you can analyze for yourself or link me to a video.
As for another training option, try as a deload every 3rd or 4th week to just hit hack squats (machine) for about 4 sets of 20 reps (4 x 15-25) This means 2 warmup sets, 1 work set, and 1 all-out set. This will help the quads in a very functional way for the squats. This was a method I liked then later learned that Sam Byrd did as well, and his squats are still the most impressive to me. He looks like he is on a hack squat when he squats too! no coincidence there
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
My first guess would be a technique flaw, which, without watching you squat, is impossible to assume. But there are a finite number of typical mistakes and most result in overly using the back to lift (hips rising first)
1--if you film yourself and the bar drifts forward on the descent, then this is an indication of a lack of concentration or a lack of upper back tightness. Sometimes, the breathing motion is the issue, for example if your shoulders shrug to breathe--this is incorrect--but you do not let the bar settle before beginning the descent, then you will likely pitch forward over the toes
2--if you descend and then at the reversal the bar path shifts forward, then often this is a mobility issue of either the hips or ankles. Make sure to stretch out the calves/ankles before squatting in both a straight legged position and a knees bent position to target the achilles and soleus. If the knees can't travel forward due to restriction, then your hips will be forced back and out from underneath you momentarily and cause you to pitch forward. If the hips are immobile, you may lose low back tightness and/or shift the hips back--again overusing the low back
3--If the knees collapse in then this will also cause the overuse of the back as it takes the gluten out and puts the stress on the quads and back.
4--Lastly, if you do not brace against the belt, then you can loosen at the reversal and have a severe loss of power.
My guess would be one of the first two, given the regimen of exercises you follow, but you can analyze for yourself or link me to a video.
As for another training option, try as a deload every 3rd or 4th week to just hit hack squats (machine) for about 4 sets of 20 reps (4 x 15-25) This means 2 warmup sets, 1 work set, and 1 all-out set. This will help the quads in a very functional way for the squats. This was a method I liked then later learned that Sam Byrd did as well, and his squats are still the most impressive to me. He looks like he is on a hack squat when he squats too! no coincidence there
One other thing I failed to add after mentioning technique is that during your warmups you should play with the tempo at which you descend and recover. You should always feel like you can drive your chest up/push with your back first and that your legs stay underneath you as you do. This way the squats are driven by the gluten first not the quads. The quads and lower back transfer the forces and therefore work heavily, but the first motion out of the hole needs to be to push the weight up and back with the back. The other option is shooting the hips back...
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Hey Dan, do you think its plausible to safety bar squat for a whole meet prep and then hit the straight bar at the meet with no issues? Also, have u ever worked with anyone who has digestive issues and can't eat enough calories to maintain or even grow. Any suggestions related to that?
Thanks as always !
For the digestion I'd start with some digestive enzymes as a supplement, then maybe get some kind of work done by a doctor if you want to establish which foods are causing you problems. If you can just pick the right choices and get your cals, a Dr visit would be well worth it.
Don't just use the safety bar only, at least have a couple sessions on a regular bar to get the rust off at the end even if you're stronger from the SSB. There've been a couple people at Boss who've suffered upper body injuries then just trained the SSB for 4-6 weeks and then gotten way way stronger upon returning to the regular bar
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
One other thing I failed to add after mentioning technique is that during your warmups you should play with the tempo at which you descend and recover. You should always feel like you can drive your chest up/push with your back first and that your legs stay underneath you as you do. This way the squats are driven by the gluten first not the quads. The quads and lower back transfer the forces and therefore work heavily, but the first motion out of the hole needs to be to push the weight up and back with the back. The other option is shooting the hips back...
Thank you for your advice. I appreciate that you take time out of your day to help lifters become better at this sport. I will definetly take your advice and really work on my technique. Here is a link to a video of my squat. https://instagram.com/p/BXGNeyAl9Ug/
I've read through this thread and learned a ton! Thank you! Per your advice I have been studying the easternbloclifting blog as well. It's awesome. Below I have a basic outline of a routine that would be focused on gaining strength and size. I'm not competing or peaking for a meet. Main goal is to gain mass and progress in my lifts. I would like to compete, one day, but for now I know that I need to put on size and learn the lifts. Could you give me some feedback and possibly critique my set/reps scheme and give recommendations on percentages or how to progress? Thanks man!
Day1: heavy bench press 3x8-4, wide grip bench 3x8,20 rep touch and go set, triceps (cg bench/floor presses)
Day 2: Front Squat-Heavy 4x8-4, hack squat 4x15, calves/abs
Day 3: Military Press 3x8, DB incline bench, Flys, rows
Day 4: Conventional Deadlifts 3x8, deficit deadlifts 3x8-6, rows/biceps
Day 5: Rest
Day 6: heavy squats 3x6-4, Pause squats 3x8, high bar 1x20, SLDL-heavy 3x8-6
Thank you for your advice. I appreciate that you take time out of your day to help lifters become better at this sport. I will definetly take your advice and really work on my technique. Here is a link to a video of my squat. https://instagram.com/p/BXGNeyAl9Ug/
Thanks again Dan.
It's a little tough to tell from the video, but it looks like your bar path is drifting forward on the way down, which indicates the need for more upper back tightness as you initiate the descent as well as the need to set your weight in the heels a little more before initiating. In other words get your hips back a little and push the bar back with the upper back as well (keep the chest forward or up). Your flexibility is good and you're getting a solid stretch reflex at the bottom... just that the bar is already drifting forward before the bottom
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
I'm sure these sort of questions get old! Thanks for
Any guidance you can provide. I like your no-nonsense approach
Originally Posted by DTH
Dan,
I've read through this thread and learned a ton! Thank you! Per your advice I have been studying the easternbloclifting blog as well. It's awesome. Below I have a basic outline of a routine that would be focused on gaining strength and size. I'm not competing or peaking for a meet. Main goal is to gain mass and progress in my lifts. I would like to compete, one day, but for now I know that I need to put on size and learn the lifts. Could you give me some feedback and possibly critique my set/reps scheme and give recommendations on percentages or how to progress? Thanks man!
Day1: heavy bench press 3x8-4, wide grip bench 3x8,20 rep touch and go set, triceps (cg bench/floor presses)
Day 2: Front Squat-Heavy 4x8-4, hack squat 4x15, calves/abs
Day 3: Military Press 3x8, DB incline bench, Flys, rows
Day 4: Conventional Deadlifts 3x8, deficit deadlifts 3x8-6, rows/biceps
Day 5: Rest
Day 6: heavy squats 3x6-4, Pause squats 3x8, high bar 1x20, SLDL-heavy 3x8-6
It's a little tough to tell from the video, but it looks like your bar path is drifting forward on the way down, which indicates the need for more upper back tightness as you initiate the descent as well as the need to set your weight in the heels a little more before initiating. In other words get your hips back a little and push the bar back with the upper back as well (keep the chest forward or up). Your flexibility is good and you're getting a solid stretch reflex at the bottom... just that the bar is already drifting forward before the bottom
Thank you again for your advice. I did a few light singles today starting with my hips further back and chest more upright like you suggested. It made a world of difference!! It was a subtle change but made my squat feel like a completely different movement. Again this was light weight so I'm looking forward to tomorrow's squat to see how it feels with a little more weight on my back. Again thank you very much for your advice!! I look forward to seeing you compete again.
I've read through this thread and learned a ton! Thank you! Per your advice I have been studying the easternbloclifting blog as well. It's awesome. Below I have a basic outline of a routine that would be focused on gaining strength and size. I'm not competing or peaking for a meet. Main goal is to gain mass and progress in my lifts. I would like to compete, one day, but for now I know that I need to put on size and learn the lifts. Could you give me some feedback and possibly critique my set/reps scheme and give recommendations on percentages or how to progress? Thanks man!
Day1: heavy bench press 3x8-4, wide grip bench 3x8,20 rep touch and go set, triceps (cg bench/floor presses)
Day 2: Front Squat-Heavy 4x8-4, hack squat 4x15, calves/abs
Day 3: Military Press 3x8, DB incline bench, Flys, rows
Day 4: Conventional Deadlifts 3x8, deficit deadlifts 3x8-6, rows/biceps
Day 5: Rest
Day 6: heavy squats 3x6-4, Pause squats 3x8, high bar 1x20, SLDL-heavy 3x8-6
Seems like you have too many compound lifts of the same type on most of the days.
For the squats if the back squats are high reps just do one back down set of 20 if the squats are lower than accordingly follow with low rep pauses
For the bench days they seem ok. The front squats and hacks are very similar just like you have all back squats on day 6, which (1) I don't think will go well after a ton of deads on just 48 hours rest and (2) could be mixed with the fronts/hacks
The programs I've laid out in past pages as well as the ones on the link I sent should work well without modification. Try one of those! You can't do everything in one training cycle, and you won't get the progress you want--the results everybody wants do not come in 12 weeks, they come in years of many 12 week cycles! Just follow one, then move onto a second, this will work best
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242