a little question regarding squat bars? Are they 35mm?
and how important is it, to pick the right bar?
Some are. Mine is a texas squat bar and it's not 35mm but maybe 31-32mm?
It does make a big difference in stiffness and stability. Depends on your need.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
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.
I know its powerlifting and a strong core is important and a six pack isn't necessarily needed but I've seen picks of you and you have 6 pack. I wanted to know do you train Abbs specifically cause some people just do a lot of standing exercises like military press or front squat and they have a six pack.
I have the bodymasters "t-bar row" even though it's a chest supported row. It's the best as the arm is free to move more than the ones with a fixed arm and the body position is pretty good. I don't use a neck machine. Lots of cleans, snatches and sumo pulls build the upper traps.
Do you still do cleans and snatches? What is your opinion on shrugs/power shrugs if a lifter doesn't want to dabble with oly lifts? I already do conventional deadlifts once a week but I only work up to one working set 5/3/1 style so I fear this may not be enough pulling volume to really build up the yolk
More of a business question this time.. A friend and myself are in the infant stages of writing up a business plan for a gym. What are some things to keep in mind and any advice you can give on the whole process? I appreciate any tips, advice, etc.
More of a business question this time.. A friend and myself are in the infant stages of writing up a business plan for a gym. What are some things to keep in mind and any advice you can give on the whole process? I appreciate any tips, advice, etc.
I guess you just need to really do your research on a location, all the costs for month to month stuff, how much cash you'll need to get things rolling, how much you can charge, but then you'll have to figure out a way to build each demographic whether it's young women, men who lift seriously, men who lift but not too seriously, etc. We are trying to put as much back into the gym as possible while it's still growing. Right now we're at about the 16 month mark and we anticipate still trying to build the business. It's a lot of work...
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Do you still do cleans and snatches? What is your opinion on shrugs/power shrugs if a lifter doesn't want to dabble with oly lifts? I already do conventional deadlifts once a week but I only work up to one working set 5/3/1 style so I fear this may not be enough pulling volume to really build up the yolk
not much, the stronger I've gotten the less accessory work I do. The main lifts become more and more draining as the weights get heavier and the technique gets better. But I still would highly recommend them
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
I know its powerlifting and a strong core is important and a six pack isn't necessarily needed but I've seen picks of you and you have 6 pack. I wanted to know do you train Abbs specifically cause some people just do a lot of standing exercises like military press or front squat and they have a six pack.
In college I used to do a lot of crunches, oblique crunches and hanging leg raises. I also have a gymnastics background and the amount of core strength that builds is significant. If you want a thick wall of abs, you'll need to make all reps slow and controlled with a high amount of tension. Having something for your hands to hold like a bar allows you to contract every muscle of your torso and not just your abs. This is why gymnasts have all the abs and obliques and serratus development.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Do you plan on doing more training videos. who give a insight in your training, like DVD, or a Documentary?
Or it is already to much for you?
Regarding the videos, you did with bb-asthetics, because there are alot of people who are interested in your training.
First of all those videos were never authorized, the guy who did them did some sleazy shit and I pulled the plug on the videos, and he posted all the footage to promote his brand. I would certainly like to do some videos but it'll have to be at a time when I have the time.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
What's up Dan, quick question. Have you ever had issues that stemmed from gaining Bodyweight too fast? And if so what did you do to deal with the issue?
What's up Dan, quick question. Have you ever had issues that stemmed from gaining Bodyweight too fast? And if so what did you do to deal with the issue?
generally just avoiding stairs and having someone else tie your shoes is good. Never wearing pants only shorts. Why? What problems?
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
generally just avoiding stairs and having someone else tie your shoes is good. Never wearing pants only shorts. Why? What problems?
I'm having tightness issues in my abs/obliques/lower back. On any given day 1 of the areas will be tight and make one of the other areas pumped. Like yesterday my abs were tight so my lower back was really pumped and tight. That and I'm having cramping issues that can't seem to be stopped by anything. Anytime I make it to the gym in 1 piece I seem to hit some nice PR's though lol. Larry was saying I need to just walk around a lot more and get used to the weight so I'm giving that a try.
I'm having tightness issues in my abs/obliques/lower back. On any given day 1 of the areas will be tight and make one of the other areas pumped. Like yesterday my abs were tight so my lower back was really pumped and tight. That and I'm having cramping issues that can't seem to be stopped by anything. Anytime I make it to the gym in 1 piece I seem to hit some nice PR's though lol. Larry was saying I need to just walk around a lot more and get used to the weight so I'm giving that a try.
Yeah the back pump I can see, but not sure about the abs. I generally try to avoid a lot of walking so I don't get pumped up lol
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
a million different ways. Depends on what your goals are. Why do you want to do them?
For all the benefits that you get from them. Muscle hypertrophy in my traps and upper back...I also believe it helps with explosiveness…I believe it's a huge benefit for helping out hip speed and strength in the dead lift... Is there anything that I am missing? I am currently running 531 at the moment and was using day four as a clean and press day as opposed to just overhead press day... But I feel like doing the two together ...clean and press ...is taking away from each movement. I wanted to keep both clean and over head pressing in my program but wanted your opinion on how to do that. I was thinking of keeping day four as overhead press day and doing clean and press as my assistance work… but I can then do you think that that will take away from just doing cleans on their own since I can probably get more weight and more volume in that way? Should I just do cleans after overhead press as assistance and not do clean and press? Or should I put them in on deadlifts today? I do floor pulls, block pulls, then deficits, should I add cleans after that? And what set and rep schemes should I go with? Thanks again for your time.
For all the benefits that you get from them. Muscle hypertrophy in my traps and upper back...I also believe it helps with explosiveness…I believe it's a huge benefit for helping out hip speed and strength in the dead lift... Is there anything that I am missing? I am currently running 531 at the moment and was using day four as a clean and press day as opposed to just overhead press day... But I feel like doing the two together ...clean and press ...is taking away from each movement. I wanted to keep both clean and over head pressing in my program but wanted your opinion on how to do that. I was thinking of keeping day four as overhead press day and doing clean and press as my assistance work… but I can then do you think that that will take away from just doing cleans on their own since I can probably get more weight and more volume in that way? Should I just do cleans after overhead press as assistance and not do clean and press? Or should I put them in on deadlifts today? I do floor pulls, block pulls, then deficits, should I add cleans after that? And what set and rep schemes should I go with? Thanks again for your time.
Ok well, from my experience the two ways that I'd use them are either to do hang cleans first on shoulder day and then presses, although I'd also recommend seated DB presses as another option. I like those a lot for hypertrophy. I'd stick to 5x5 on the hang cleans. The other option is to do them from the floor as power cleans. The trick here is that if you do this you benefit A TON in quality muscle if you do power cleans for 5x5 (this was the best hypertrophy program I ever followed by far, but it will take away from your deadlifting protocol for sure. In the long run though you'll be much stronger when you go back to prioritizing the deadlift… and sorry you can't prioritize both has to be one or the other because they are very similar. So either stick with 531 but do hang power cleans or you'll have to adjust your program and do power cleans from the floor. Hang cleans are great for building the traps--that's undeniable! Put some straps on and go to town on those. I would even do hang power cleans and hang power snatches as an extra conditioning HIIT workout a lot of times. It would generally be 5x8 hang snatches with 185 with 90 sec rest between, then a few minutes later 5x8 hang cleans at 225 or 5x5 at 275 with timed rests. Beats jogging.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Ok well, from my experience the two ways that I'd use them are either to do hang cleans first on shoulder day and then presses, although I'd also recommend seated DB presses as another option. I like those a lot for hypertrophy. I'd stick to 5x5 on the hang cleans. The other option is to do them from the floor as power cleans. The trick here is that if you do this you benefit A TON in quality muscle if you do power cleans for 5x5 (this was the best hypertrophy program I ever followed by far, but it will take away from your deadlifting protocol for sure. In the long run though you'll be much stronger when you go back to prioritizing the deadlift… and sorry you can't prioritize both has to be one or the other because they are very similar. So either stick with 531 but do hang power cleans or you'll have to adjust your program and do power cleans from the floor. Hang cleans are great for building the traps--that's undeniable! Put some straps on and go to town on those. I would even do hang power cleans and hang power snatches as an extra conditioning HIIT workout a lot of times. It would generally be 5x8 hang snatches with 185 with 90 sec rest between, then a few minutes later 5x8 hang cleans at 225 or 5x5 at 275 with timed rests. Beats jogging.
Hey Dan. Just a quick question on the sumo deadlift. I was wondering if you had any tips to prevent scraping of the thigh with my hands during the lockout portion of the lift. I try to man up but sometimes it gets to the point where my thigh starts to bleed. I'm assuming I should lock out my knees faster but is there anything else you might recommend? Thanks!
Hey Dan. Just a quick question on the sumo deadlift. I was wondering if you had any tips to prevent scraping of the thigh with my hands during the lockout portion of the lift. I try to man up but sometimes it gets to the point where my thigh starts to bleed. I'm assuming I should lock out my knees faster but is there anything else you might recommend? Thanks!
You can adjust the width of your stance or grip. You shouldn't grip inside of your shoulders but either equal or slightly wider. This can play into the scraping. The next obvious fix is to use baby powder on your thighs as you would in a competition. Other than that you should focus on driving the weight UP and not BACK. You should only go back ENOUGH so that you are balanced. And also, lock your knees early. You'll still scrape somewhat, but that's the nature of sumo.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242