Clash of the Titans legend-status if you ask pretty much anyone- the real question now is how is the BOSS partying after said legendary performance? Even that water cut looked worthy of a fiesta. God he looked fucking miserable. Still stomped.
Not really much partying just a little free rein over all the foods i've been avoiding for the last two months.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Hey Dan - congratulations on another WR. Which weight class are you looking at for Boss of Bosses 2, and are you planning on squatting in wraps or raw squatting?
On that note, I am training for my third meet overall, and it's my first with knee wraps. It's going to be another 6 weeks of training until the meet, and I am starting to work wraps into the mix now. Do you have any advice one how to get used to them, or is it simply a matter of doing the work in them?
My squat / DL training looks like this right now, any adjustments you'd make as far as where to put the wraps, etc?
Probably 220 with wraps for Boss of Bosses 2 but not sure yet
Just start using them and then as you get the feel for them you can wrap them tighter and tighter. I'd recommend doing that deadlift rep work from a deficit of 3-4" and I would squat in wraps twice heavy and forget about the no wrap squatting for now. except the front squats should be ok
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Thanks man, it wasn't my best day number's wise, but it was exciting to compete against some other worthy competitors in head to head battle
Dan, best day or not, it's still a record and 2x more than what us mere mortals can do!
I saw maybe a few weeks ago you in some mens health top 50 fittest athletes, i forget exactly. What was it like being listed in something like that, in a sport that for the most part is overlooked by the masses? That had to be surreal moment.
Probably 220 with wraps for Boss of Bosses 2 but not sure yet
Just start using them and then as you get the feel for them you can wrap them tighter and tighter. I'd recommend doing that deadlift rep work from a deficit of 3-4" and I would squat in wraps twice heavy and forget about the no wrap squatting for now. except the front squats should be ok
Right on - thanks a lot! I should've mentioned that my light DL will be conventional and the heavy deadlifts will be sumo, not sure if that'd change your recommendations for the deadlifting or not.
I will do the other day with wraps too: makes sense just getting more practice in them. Really appreciate it Dan!
Not really much partying just a little free rein over all the foods i've been avoiding for the last two months.
Burritos probably feel like Vegas after dieting down. Congratulations again. If you feel like it let us know what you may have done differently leading up to RUM and what you think 2015 holds for you (goals, numbers, whatever). Awesome performance. Especially considering travel, food, cutting- all that shit seems like it would adversely affect strength performance.
How big a difference do you find that competition discs make vs. iron gym plates in your sumo range of motion? I've only ever pulled with discs at meets and don't have them at my gym, so it's hard to directly compare. Since my sumo pull is already so short, I'm thinking of doing them standing on one or two mats to make up for the extra bar bend and smaller ROM.
I've just read the whole topic and it was very interesting, thank you for that.
I have two question I'd like to ask you.
#1 is about arching the back and bench press.
As arching the back too much can be deleterious for the back, and specifically for the low back, I was wondering if you arch as much as possible everytime
or if you don't in order to protect the back, and if so, how do you manage it ?
#2 is about weightlifting and Olympic movements
My main goal is PL and improving my maxes on the main three lifts, but like two months ago I discovered weightlifting and I like it so I'd like to incorporate
it a bit more in my workouts.
I do not wish to add a specific weightlifting day for now, so I was thinking about using the olympic moves as an assistance for the main lifts,
and so starting the workouts by the main lifts and then doing a bit of olympic movements.
For example, is cleaning (and so front squatting) a good assistance lift after heavy back squat ? (or wide grip snatch after deadlift for example)
Hey man, my trainee (prepping for european champ. ipf) had a big pain around the collarbone after a max attempt (more like a heavy single) on sumo block pulls, it was the only time we went for a heavy single, usually it's 3-5 reps (we gradually bumped up the weight in a linear fashion).
Any tips on how to heal it ? it would save our live man!!
I ask you 'cause I saw that after your 1004lbs pull it hurt for you too (but it's been a week now and it still hurt a lot), we've tried a lot of things but it doesn't seem to work..
Thanks a lot boss
Some see nothing more than life and death. They are dead! For they have no dreams.
BE A FUCKING SAVAGE AND LIVE YOUR LIFE THE WAY YOU WANT TO. PUT YOUR BEST FOOT FORWARD AND TRAIN LIKE A MOTHER FUCKER!!!
" Imma tell you who I be. Imma make you hate me, 'cause you ain't me."
Hey Dan, you mentioned you do barbell rows with your thumbs over the bar instead of a full grip. Just wondering what the reason for this is?
Also, for someone with a really weak core, what exercises would you recommend and what set and rep scheme? Right now I'm doing bodyweight situps on a decline bench after deadlifts(very strict, bending only at the hip), and even that feels tough to get 15 reps with.
Hey Dan, you mentioned you do barbell rows with your thumbs over the bar instead of a full grip. Just wondering what the reason for this is?
Also, for someone with a really weak core, what exercises would you recommend and what set and rep scheme? Right now I'm doing bodyweight situps on a decline bench after deadlifts(very strict, bending only at the hip), and even that feels tough to get 15 reps with.
That should be a good one. I also like straight leg situps only bending at the waist. I use my GHR and hold weight behind the head. This makes it very hard. Ab wheel is reasonable and if you can get those elbow-hangers then I like hanging leg raises with those... also done strict with the lats heavily engaged.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Dan what is your opinion on doing Front squats and deadlifts on the same day?
I like to sometimes follow front squats with conventional block pulls or the other way would be to deadlift first then front squat... it'll just have to be lighter which is why I prefer squatting first
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Hey man, my trainee (prepping for european champ. ipf) had a big pain around the collarbone after a max attempt (more like a heavy single) on sumo block pulls, it was the only time we went for a heavy single, usually it's 3-5 reps (we gradually bumped up the weight in a linear fashion).
Any tips on how to heal it ? it would save our live man!!
I ask you 'cause I saw that after your 1004lbs pull it hurt for you too (but it's been a week now and it still hurt a lot), we've tried a lot of things but it doesn't seem to work..
Thanks a lot boss
Yes, this is the main reason I stay away from maxing on the block pulls usually, but I would just suggest some dumbell shrugs to see if pumping up the traps won't alleviate some of that. Otherwise I'm not really sure.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Hey Dan, you mentioned you do barbell rows with your thumbs over the bar instead of a full grip. Just wondering what the reason for this is?
Also, for someone with a really weak core, what exercises would you recommend and what set and rep scheme? Right now I'm doing bodyweight situps on a decline bench after deadlifts(very strict, bending only at the hip), and even that feels tough to get 15 reps with.
So as for the rowing, I like to flip the thumbs in front as this points my elbows back more vs out to the side. Squeezing the elbows back and in at the top is how rowing feels best for me, not pulling the elbows wide
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Stupid question, but as you dabbled in weightlifting, how did you managed your training?
Did you still do the 3 big powerlifting exercises? Also did you still benchpress, and sumodeadlifts?
Because i often have the problem that my legs are sore and when that happens, i have a bad training session at the olympic lifts.
Bench is about 125kg, Squat: 175-180, Deadlift: 185
My current Plan is:
Monday: Squat following a squat cycle
Tuesday: Olympiclifts
Wednesday: Fronsquat Olympiclifts
Thursday: Jerks, jerks.,
Friday: Sumodeadlift following a deadlift cycle
Saturday: Benchpress following a bench cycle
by the way: stunning perfomance at RUM, its always exciting to watch you lift.
That should be a good one. I also like straight leg situps only bending at the waist. I use my GHR and hold weight behind the head. This makes it very hard. Ab wheel is reasonable and if you can get those elbow-hangers then I like hanging leg raises with those... also done strict with the lats heavily engaged.
So as for the rowing, I like to flip the thumbs in front as this points my elbows back more vs out to the side. Squeezing the elbows back and in at the top is how rowing feels best for me, not pulling the elbows wide
Should I be working the abs several times a week, or would it not be productive? I've never been an ab training kinda guy. Seems like a big mistake now.
Interesting, I'm going to have to try a false grip next time I row.
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.
watching videos of your lifting, especially the deadlift, i notice you pull sumo more often than not in competition. i used to pull sumo, but ive noticed it seems to strain the insides of my knees quite a bit, and makes walking painful for a few days. ive since switched to conventional pulling, am i missing out by pulling conventional? or could the pain have to do with my form?
huge fan by the way. you're a true animal
watching videos of your lifting, especially the deadlift, i notice you pull sumo more often than not in competition. i used to pull sumo, but ive noticed it seems to strain the insides of my knees quite a bit, and makes walking painful for a few days. ive since switched to conventional pulling, am i missing out by pulling conventional? or could the pain have to do with my form?
huge fan by the way. you're a true animal
Thanks for that! First, I've competed using only sumo for the last 5 years and competed conventional my first 3 years. I always include both in my training as they each have slightly different effects. They are highly synergistic in my opinion if trained effectively. You're not missing out by striving to master the conventional dead but you'll want to give the sumo a proper chance as well. What is likely happening is your knees feel pressure due to (a) tight inner thighs which can be addressed via stretching, (b) weak glute medius (to press the hips open wide with strength) which can be strengthened by sumo deads for reps and sumo deads from blocks (I recommend 4") as well as some isolation moves for them and/or (c) if your feet are either too far apart or your feet are angled open at too great an angle (45 degrees is a good amount, more takes practice to use effectively). All these potential issues would cause the knees to pull inward and thus hurt the inner portion of the knees. Just some basic fixes! Everyone needs to build that hip strength for sumo even if they're already flexible.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242