I will be doing DB Rows or Pullups on my bench and press days with a bit of shoulder and arm work after, and after squats I have just planned to do SLDLs and abs, and GHRs after the deadlift and front squat day.
Thanks, and happy birthday, hope you had a great one!
Would do them after front squats
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Hi Dan, long time fan here and would like to ask you a question about my lifts
I am 15 and 220lbs and my lifts are :
Deadlift - 450
Squat - 315
Bench - 180 (I know, it is pretty bad)
Would you consider those lifts good for my age/weight?
Also, if you do any, what do you do for grip strength?
That's about what I lifted at 15 also, but the only thing that matters is getting better. ONly thing I've ever done for grip is deadlifts with an axle with a double overhand grip. For weight and/or time holding at the top
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
I am having an inguinal hernia surgery in a few weeks. I have been training very hard for the spring meet I planned on attending. The past 6 months or so I have been training with this hernia, without knowing I had it. It doesn't cause much pain, but I realized I had it when I wen't to the doc for pain I thought was hip flexors/adductors.
Long story short, I cannot compete now, but I plan to come back. I wan't to retain as much strength in my lower body as possible, but it will be difficult to train because of the surgery. Can you recommend some exercises to help keep my hips, legs, etc. strong? I should mention this hernia was very likely caused by squats. Any tips / suggestions for what I should do?
The only thing I've ever trained with a 5x5 template was power cleans. It was the best mass gaining regimen I've ever followed. I'd highly recommend that, but otherwise I really can't say yes or no for squats or deads or something else.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
I am having an inguinal hernia surgery in a few weeks. I have been training very hard for the spring meet I planned on attending. The past 6 months or so I have been training with this hernia, without knowing I had it. It doesn't cause much pain, but I realized I had it when I wen't to the doc for pain I thought was hip flexors/adductors.
Long story short, I cannot compete now, but I plan to come back. I wan't to retain as much strength in my lower body as possible, but it will be difficult to train because of the surgery. Can you recommend some exercises to help keep my hips, legs, etc. strong? I should mention this hernia was very likely caused by squats. Any tips / suggestions for what I should do?
I'm not familiar with that injury personally, but I imagine the only thing you can really try to do is maintain muscle mass. I'd do high high reps of hack squats (with a belt on) if I were you and lunges to maintain the hips/glutes... if you can't squat.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
You pretty much just pull with your lower back rounded. Everything else seems ok, but that would be a pretty big fundamental flaw here. You just need to tighten up your lower back at the start so only your shoulders round and not your lower back.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
In your typical training split of
Squat
Shoulders
Front squat
Triceps
Dead lift
Rest
Bench
What sort of periodization do u follow in your training?
Conjugate(west side), linear, 5/3/1, etc? Just trying to further understand your training style and trying my best to emulate your approach.
In your typical training split of
Squat
Shoulders
Front squat
Triceps
Dead lift
Rest
Bench
What sort of periodization do u follow in your training?
Conjugate(west side), linear, 5/3/1, etc? Just trying to further understand your training style and trying my best to emulate your approach.
Pretty much linear. I just go a little heavier each workout. The rep ranges are determined by the weight, but I try to force the volume to continually increase until I'm close to a meet and then the volume drops off and I focus primarily on the competition lifts.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Pretty much linear. I just go a little heavier each workout. The rep ranges are determined by the weight, but I try to force the volume to continually increase until I'm close to a meet and then the volume drops off and I focus primarily on the competition lifts.
So you dont perform any speed work? just practice progressive overload?
thankyou for the reply btw it is very appreciated!
Id love to come to your january 4th seminar as well, but im located in New Jersey. Anyway you can get a seminar over here on the east coast?
There wuz one in Jersey in the summer... Did ya attend? Heres the vid from it.
Sadly I didn't know about it this past summer
I just got into powerlifting this fall I previously had been training for college football and needed something new to compete in and powerlifting is my new love! Lol
Pretty much linear. I just go a little heavier each workout. The rep ranges are determined by the weight, but I try to force the volume to continually increase until I'm close to a meet and then the volume drops off and I focus primarily on the competition lifts.
What method/program do you recommend that one should follow if their goals are to build muscle and also build power with the BIG 3 lifts. I ran 5/3/1 for quite sometime and got great results, and then I switched to PHAT (layne norton) Power Hypertrophy Adaptive Training. When I ran 531 I felt there wasn't enough volume and with PHAT, I just got burned out of it. Thank you sir!
Big fan and just wanted to say thanks for doing this Q&A and sharing all this info with all of us (and for free too!).
Just a couple of quick questions:
1. Ever been to Montreal? Great city, you should get Animal to send you out here for a seminar. Oh yeah, and they have tim tams at the local grocery store. Block party followed by a couple of boxes?
2. And as usual: DL form critique. Link to a short compilation of some DLs in training and in a meet. I pull sumo, and have never missed a lift of the floor, always stalls right near the top. Needless to say I have programmed nothing but block pulls for the next 12 weeks. Notice any technical errors? Or is it just a strength issue.
And good luck at RUM 7. Hope you can get another WR!
What method/program do you recommend that one should follow if their goals are to build muscle and also build power with the BIG 3 lifts. I ran 5/3/1 for quite sometime and got great results, and then I switched to PHAT (layne norton) Power Hypertrophy Adaptive Training. When I ran 531 I felt there wasn't enough volume and with PHAT, I just got burned out of it. Thank you sir!
Honestly, I follow my own program. It's based on the main three lifts plus high volumes of overhead pressing, front squats and rowing for hypertrophy.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242