Awesome man I signed up for the seminar, unfortunately not a 1 on 1 (moneys a bit tight with the holidays and all). Its gonna be awesome!!
Nice! I wanted to do the seminar too but it just would’ve been too hard with the kids. 2.5 Drive each way. So the mother in law would have had to watch the boys from like 5am-7pm. It was actually green lighted by the wife. “You should just sign up for the 1 on 1 and the boys and I can just go on base (Fort Bragg is close by) until you’re done.” .... I had the credit card out before she could finish that sentence lol. I won’t know what time mine is until closer to the date but we might be able to meet up if you’re still down there
"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 stole dans philosophy of training back every day for my last meet prep, and it was awesome. Light rows with heavy bench, pull-ups after squats, heavy rows with light bench, high rep lat pulls after deads. Hit 3-4 sets of each and you’re golden.
Basically like Arnold's rule for calf prioritization--train the body part every chance you get. Good work man!
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Im watching your latest video- getting back on the grind. I was wondering what your symptoms were when you initially tore your quad?
Just to be specific it was initially a quad tendon tear of the intermedialis tendon (not the muscle). Later it expanded to part of the medialis tendon (VMO). The main symptom was just a sharp sharp pain right in the knee cap! After the vmo tendon tear, if I squatted down the kneecap would pull to the right and the vmo would pull to the left--pretty disconcerting... for BOB2 it was extremely painful to warmup and squat... but you do what you gotta do sometimes.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Awesome man I signed up for the seminar, unfortunately not a 1 on 1 (moneys a bit tight with the holidays and all). Its gonna be awesome!!
Seminar will be talking and lifting... it's pretty thorough and I think you'll learn a lot and enjoy yourself man! Looking forward to meeting everybody!
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Just curious how you'd program Stiff Leg Deads in your training program. Was going to stick with the percentages/reps recommended for Pause Deads but switch to Stiff Legs. Pause deads seem to not do anything for me! Ever since I've added in Stiff Legs and hammered my posterior chain, my lockout has started to become much smoother.
Alright... continuing above (had to take a break for a bit)
The 9 revolutions is what I ordinarily get out of my Gold's. Sometimes 9.5 if I'm leaner. I use 2.5 m wraps and this is very tight. You may prefer moderate tightness though. With a medium stance you'll get more resistance from the bands, which is a double edged sword. IF you are skilled you'll hit depth a rise explosively. If you can't get that extra stability from the torso, then too tight of wraps will mess you up. But in the end the skill is how tightly you can stabilize or stiffen the torso. A stable body will push the hips down allowing you to load up on the wraps. An unstable torso and hips will let the pressure of the wraps push the hips too far back and ruin the lift.
So in the end the stronger your torso and more skilled your descent, the more weight you can lower into tight wraps and there lifts the tighter you can wrap the more you can squat. It's all about torso strength--bracing the abs hard on the belt and maintaining extension in the spine.
Lastly, a tip for wrapping tight: as you circle around the leg, stretchbthe wrap first and then lay it down hard over the leg. Do not circle the leg and then "cinch" the wrap after it's in place. Not as tight all around and just creates too much twisting at the knee.
I appreciate your intricate response. As far as torso strength, I don't think there would be much of an issue. SSB squats have been part of my routine and I believe those would punish a weak torso.
*In case anyone suffers from an injury such as mine, and the doctors cant figure what happened.
I had a very painful injury around the back and side of both knees and legs, called a Morel Lavalle lesion. First time my doc sees it, says its not on his medical book. A very tight wrap seems to have contributed from what I understand. It Was described to me as an explosion/rupture of the fascia on both my legs, right leg more severe. Thankfully, I was able to complete the meet.
Dan, do you always wrap your own knees? I've found that wrapping my own knees kills my fingers but maybe with more practice i will be able to with more ease? I imagine wrapping your knees lets you decide exactly what the wrap needs to be. I don't like a very high wrap, so the eighth and ninth wrap would be a couple more revolutions going back down to the knee?
*In case anyone suffers from an injury such as mine, and the doctors cant figure what happened.
I had a very painful injury around the back and side of both knees and legs, called a Morel Lavalle lesion. First time my doc sees it, says its not on his medical book. A very tight wrap seems to have contributed from what I understand. It Was described to me as an explosion/rupture of the fascia on both my legs, right leg more severe.
Thanks for sharing this man, great info
"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
Hi Dan, just wondering what you do with someone who benches unevenly when the weight gets heavier?
My left shoulder and arm move out of my tuck way earlier than my right. I have injured my AC on the left shoulder so I'm guessing that has contributed to it.
I made my own powerlifting routine coupled with some bodybuilding accessory work. I focus on the squat/bench/deadlift/front squat/military press and their sets/reps rotate every two weeks as follows. Any advice on this routine would be great, thanks.
(reps x sets)
Week 1:
Monday
Low bar back squat - 2x6
Front squat - 2x6
Conventional DL - 2x6
Db romanian DL - 12,12,10,10,8
Leg extensions - 12,12,10,10,8
Tuesday
Normal Grip Bench Press - 2x5
Military Press - 2x5
Db row - 8x4
Flat db chest press - 8x4
Db shoulder press - 8x4
Db bicep curl - 12,12,10,8
Skullcrushers - 12,12,10,8
Side,front,rear delt/lateral raises - 3 sets each - 15,12,10 reps.
Overhead plate raise - 1 set of 50 reps.
Wednesday
Low back squat - 5x8
Front squat - 5x8
Romanian DL - 5x8
Pull-Ups - 8x4
Chin-Ups - 8x4
Thursday
Normal grip bench press - 8x4
Military Press - 8x4
Barbell Row (overhand grip) - 8x4
Barbell bicep curl - 12,12,10,8
Tricep Pushdown - 12,12,10,8
Side,front,rear delt/lateral raises - 3 sets each - 15,12,10 reps.
Overhead plate raise - 1 set of 50 reps.
Friday
Low bar back squat - 4x6
Front squat - 4x6
Conventional DL - 4x6
Db romanian DL - 12,12,10,10,8
Leg extensions - 12,12,10,10,8
Saturday
Normal Grip Bench Press - 4x5
Military Press - 4x5
Db row - 8x4
Flat db chest press - 8x4
Db shoulder press - 8x4
Db hammer curl - 12,12,10,8
Skullcrushers - 12,12,10,8
Side,front,rear delt/lateral raises - 3 sets each - 15,12,10 reps.
Overhead plate raise - 1 set of 50 reps.
Sunday is a rest day.
Week 2:
Everything is the same as Week 1, except instead of doing 2x6/5 and 4x6/5, I'll do 3x6/5 on Mon and Tues and 5x6/5 on Fri and Sat for those main lifts I'm focusing on.
I try to make progressive weight increases for every lift and accessory exercise as I go along.
I also do abs and cardio alongside this.
Like I said any advice on this routine would be great e.g. any areas I should focus on more or add anything etc.
I also am 27 years old, 5' 11' height, weigh around 76kg/167lbs, 1rm at the moment - bench 105kg/231lbs, squat 170kg/375lbs, deadlift 180kg/400lbs, I don't know my 1rm for military press or front squat. These are just added details incase they help.
Sorry for the long post, but want to give you the best possible information of what I'm doing.
I made my own powerlifting routine coupled with some bodybuilding accessory work. I focus on the squat/bench/deadlift/front squat/military press and their sets/reps rotate every two weeks as follows. Any advice on this routine would be great, thanks.
(reps x sets)
Week 1:
Monday
Low bar back squat - 2x6
Front squat - 2x6
Conventional DL - 2x6
Db romanian DL - 12,12,10,10,8
Leg extensions - 12,12,10,10,8
Tuesday
Normal Grip Bench Press - 2x5
Military Press - 2x5
Db row - 8x4
Flat db chest press - 8x4
Db shoulder press - 8x4
Db bicep curl - 12,12,10,8
Skullcrushers - 12,12,10,8
Side,front,rear delt/lateral raises - 3 sets each - 15,12,10 reps.
Overhead plate raise - 1 set of 50 reps.
Wednesday
Low back squat - 5x8
Front squat - 5x8
Romanian DL - 5x8
Pull-Ups - 8x4
Chin-Ups - 8x4
Thursday
Normal grip bench press - 8x4
Military Press - 8x4
Barbell Row (overhand grip) - 8x4
Barbell bicep curl - 12,12,10,8
Tricep Pushdown - 12,12,10,8
Side,front,rear delt/lateral raises - 3 sets each - 15,12,10 reps.
Overhead plate raise - 1 set of 50 reps.
Friday
Low bar back squat - 4x6
Front squat - 4x6
Conventional DL - 4x6
Db romanian DL - 12,12,10,10,8
Leg extensions - 12,12,10,10,8
Saturday
Normal Grip Bench Press - 4x5
Military Press - 4x5
Db row - 8x4
Flat db chest press - 8x4
Db shoulder press - 8x4
Db hammer curl - 12,12,10,8
Skullcrushers - 12,12,10,8
Side,front,rear delt/lateral raises - 3 sets each - 15,12,10 reps.
Overhead plate raise - 1 set of 50 reps.
Sunday is a rest day.
Week 2:
Everything is the same as Week 1, except instead of doing 2x6/5 and 4x6/5, I'll do 3x6/5 on Mon and Tues and 5x6/5 on Fri and Sat for those main lifts I'm focusing on.
I try to make progressive weight increases for every lift and accessory exercise as I go along.
I also do abs and cardio alongside this.
Like I said any advice on this routine would be great e.g. any areas I should focus on more or add anything etc.
I also am 27 years old, 5' 11' height, weigh around 76kg/167lbs, 1rm at the moment - bench 105kg/231lbs, squat 170kg/375lbs, deadlift 180kg/400lbs, I don't know my 1rm for military press or front squat. These are just added details incase they help.
Sorry for the long post, but want to give you the best possible information of what I'm doing.
Thanks.
Will Kirk
Just curious what your daily calorie intake is. With all of that insano volume you need to eat!
Nice! I wanted to do the seminar too but it just would’ve been too hard with the kids. 2.5 Drive each way. So the mother in law would have had to watch the boys from like 5am-7pm. It was actually green lighted by the wife. “You should just sign up for the 1 on 1 and the boys and I can just go on base (Fort Bragg is close by) until you’re done.” .... I had the credit card out before she could finish that sentence lol. I won’t know what time mine is until closer to the date but we might be able to meet up if you’re still down there
Yea man for sure keep me posted when your session is we can meet up maybe grab some burritos with the Boss if he has some free time in between things lol. I'm just counting down the days!
Just curious how you'd program Stiff Leg Deads in your training program. Was going to stick with the percentages/reps recommended for Pause Deads but switch to Stiff Legs. Pause deads seem to not do anything for me! Ever since I've added in Stiff Legs and hammered my posterior chain, my lockout has started to become much smoother.
Sounds good man. As most good lifters know, you gotta do what works for you. Stiff legs have always been a staple for me. There are a number of ways to do them so the percentages are tough, but I'd certainly start lighter like in the 40-50% range. I'd recommend in the beginning 3-4 weeks of sets of 10s, then a phase of 8's then 6's... maybe 4's if you see fit. I like 10-8-6 and never really get down lower than that. I use them as my Lighter day and do them after squatting. I find that this compliments the heavy deadlifting well in that I recover faster by working the back more frequently and I respond to the heavier training better--especially at the end when I peak and the deals are heavy. The buildup of SLDLs causes a good response to the peak and without them I'd likely start getting strains as the weights rose.
In an accumulation or strength phase they can also be done more than once in a week. But basically to progress them I always just add 10-20 lbs from one session to the next for the top work set. Never get carried away with these remember why you are doing them--muscle mass and strength from the added workload and frequency of pulling they bring to the program
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
I appreciate your intricate response. As far as torso strength, I don't think there would be much of an issue. SSB squats have been part of my routine and I believe those would punish a weak torso.
*In case anyone suffers from an injury such as mine, and the doctors cant figure what happened.
I had a very painful injury around the back and side of both knees and legs, called a Morel Lavalle lesion. First time my doc sees it, says its not on his medical book. A very tight wrap seems to have contributed from what I understand. It Was described to me as an explosion/rupture of the fascia on both my legs, right leg more severe. Thankfully, I was able to complete the meet.
Dan, do you always wrap your own knees? I've found that wrapping my own knees kills my fingers but maybe with more practice i will be able to with more ease? I imagine wrapping your knees lets you decide exactly what the wrap needs to be. I don't like a very high wrap, so the eighth and ninth wrap would be a couple more revolutions going back down to the knee?
I almost always wrap myself just because I know I get it tight, but I get it to feel exactly the way I want. Sometimes for a meet I'll have a helper to tie off the end wrap to save my fingers. I'll likely be able to have my training partners get it for me in the future though as we've now trained together for enough years where they've learned the wrapping as well... but my next meet I plan to compete just in sleeves
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Hi Dan, just wondering what you do with someone who benches unevenly when the weight gets heavier?
My left shoulder and arm move out of my tuck way earlier than my right. I have injured my AC on the left shoulder so I'm guessing that has contributed to it.
Three things that I find very helpful:
1. warmup with band face-pulls/pull-aparts. This engages the rear debts and external rotators to get them turned on and stronger
2. Bottoms up KB press--basically hold a kettle bell by the handle with the KB upside-down. Press overhead with one arm while keeping the elbow pointing forward. If your elbow wants to flare, then you will likely see the same problem when you bench
3. Fix the tricep/delt strength imbalance... I've been finishing my main bench day with 3 sets of push-ups on a "wobble" board, which is essentially a wooden board 2x8 with a knob on the bottom (I just bought a spherical fence post topper ($6) and screwed it into the middle of the board) The board balances on top of the knob and then I do pushups on it. It's a challenge to stabilize at first, but it really gets my left arm (MY weaker arm) to engage more and it's largely minimized my benching imbalance. For some people just benching with dumbbells can prevent or fix a left-right strength imbalance
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Everything here seems ok as far as a program for gaining strength, but I'd guess that if your goal is gaining muscle mass and bodyweight that this might be a little too much training. I like the frequency, but it can be hard to sustain. I tend to gain strength and size best when I remove some of the training volume and frequency after periods of high training frequency and volume such as what you laid out
Just make sure you eat enough and keep the program in line with your goals
Originally Posted by killwirk
Hi Dan,
I made my own powerlifting routine coupled with some bodybuilding accessory work. I focus on the squat/bench/deadlift/front squat/military press and their sets/reps rotate every two weeks as follows. Any advice on this routine would be great, thanks.
(reps x sets)
Week 1:
Monday
Low bar back squat - 2x6
Front squat - 2x6
Conventional DL - 2x6
Db romanian DL - 12,12,10,10,8
Leg extensions - 12,12,10,10,8
Tuesday
Normal Grip Bench Press - 2x5
Military Press - 2x5
Db row - 8x4
Flat db chest press - 8x4
Db shoulder press - 8x4
Db bicep curl - 12,12,10,8
Skullcrushers - 12,12,10,8
Side,front,rear delt/lateral raises - 3 sets each - 15,12,10 reps.
Overhead plate raise - 1 set of 50 reps.
Wednesday
Low back squat - 5x8
Front squat - 5x8
Romanian DL - 5x8
Pull-Ups - 8x4
Chin-Ups - 8x4
Thursday
Normal grip bench press - 8x4
Military Press - 8x4
Barbell Row (overhand grip) - 8x4
Barbell bicep curl - 12,12,10,8
Tricep Pushdown - 12,12,10,8
Side,front,rear delt/lateral raises - 3 sets each - 15,12,10 reps.
Overhead plate raise - 1 set of 50 reps.
Friday
Low bar back squat - 4x6
Front squat - 4x6
Conventional DL - 4x6
Db romanian DL - 12,12,10,10,8
Leg extensions - 12,12,10,10,8
Saturday
Normal Grip Bench Press - 4x5
Military Press - 4x5
Db row - 8x4
Flat db chest press - 8x4
Db shoulder press - 8x4
Db hammer curl - 12,12,10,8
Skullcrushers - 12,12,10,8
Side,front,rear delt/lateral raises - 3 sets each - 15,12,10 reps.
Overhead plate raise - 1 set of 50 reps.
Sunday is a rest day.
Week 2:
Everything is the same as Week 1, except instead of doing 2x6/5 and 4x6/5, I'll do 3x6/5 on Mon and Tues and 5x6/5 on Fri and Sat for those main lifts I'm focusing on.
I try to make progressive weight increases for every lift and accessory exercise as I go along.
I also do abs and cardio alongside this.
Like I said any advice on this routine would be great e.g. any areas I should focus on more or add anything etc.
I also am 27 years old, 5' 11' height, weigh around 76kg/167lbs, 1rm at the moment - bench 105kg/231lbs, squat 170kg/375lbs, deadlift 180kg/400lbs, I don't know my 1rm for military press or front squat. These are just added details incase they help.
Sorry for the long post, but want to give you the best possible information of what I'm doing.
Thanks.
Will Kirk
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Just curious what your daily calorie intake is. With all of that insano volume you need to eat!
Honestly, I don't really track my calorie intake, as a guess probably around 2,000 plus, I just make sure I get a fair but of carbs and protein in. I didn't actually realise it was that much volume, but I guess now looking it at it again there is a fair bit.
Just curious what your daily calorie intake is. With all of that insano volume you need to eat!
This is always a key element. Not just eating enough and taking in enough protein, but doing it throughout the day and doing it consistently day in and day out. Intensity is critical but so is consistency. Anybody can be a tough guy or badass for a workout or two, but can you also back it up with the force feeding that you'll ultimately have to be doing as well. And then continue to do it for years... But that's what you're recognizing with that comment. Can't just stunt on instagram lol, gotta be dedicated to make progress and for a long time for it to really impress
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242