When you bench, do you try to set your feet as far back under you as possible? I notice that your knees are at just less than a 90 degree angle when you bench.
I attended a seminar of yours in the UK. Phemonal experience, I advice anybody reading this to take the time to go to one. It's ties up alot of loose ends/questions you'll have from reading this awesome thread.
Anyway, I digress.
1) People are very often telling you how much volume you are doing is insane, and they couldn't handle it.
Do you think this is because you have built up to using that amount of volume over years that enables you to handle it? Because I never just buy the kop out of he "is from the moon".
In other words you talk about having ranging sets based on auto-reg'. Because you have done this for a long time is enables the above amount of work?
2)Do you think the volume you build up and the amount of volume you do with submaximal weights, is what makes your version of Linear successful?
3)When staring your next program after a peaking phase, do you always start with an 8 to 10 rm and go from there? Or do you have other protocols.
I've taken my SLDL (never did them before your seminar) up to 180kg for sets of 6 to 8. The deficit version...wow, only just started and it's a poultry 120kg for 8 LOL. But ill just do what you preach, build it up slowly over the years eith volume and linear progression :D
I attended a seminar of yours in the UK. Phemonal experience, I advice anybody reading this to take the time to go to one. It's ties up alot of loose ends/questions you'll have from reading this awesome thread.
Anyway, I digress.
1) People are very often telling you how much volume you are doing is insane, and they couldn't handle it.
Do you think this is because you have built up to using that amount of volume over years that enables you to handle it? Because I never just buy the kop out of he "is from the moon".
In other words you talk about having ranging sets based on auto-reg'. Because you have done this for a long time is enables the above amount of work?
2)Do you think the volume you build up and the amount of volume you do with submaximal weights, is what makes your version of Linear successful?
3)When staring your next program after a peaking phase, do you always start with an 8 to 10 rm and go from there? Or do you have other protocols.
I've taken my SLDL (never did them before your seminar) up to 180kg for sets of 6 to 8. The deficit version...wow, only just started and it's a poultry 120kg for 8 LOL. But ill just do what you preach, build it up slowly over the years eith volume and linear progression :D
Thanks Dan, sorry for the questions!
Hey thanks Martin!
Pertaining to your questions:
1. For volume, here's my take. The first thing as a beginner is quality. Technique is the limiting or UNlimiting factor on progress. Volume of quality lifting is productive, but volume of crap lifting is just a lot of crap... it will get you ahead quickly but stall you at your ceiling or get you hurt. Also, the better your technique, the more volume you can handle. You're effectively loading the muscles much more than the joints. The other key then is that while volume gets you stronger and prepares you for future peaking, it's also time spent practicing better technique. So you can see you either snowball ahead by building both better volume and technique as you go or you butt your head against a wall trying to get ahead with bad form. So, yes it takes time. BUT, many of my former lifters were intermediates and beginners and were almost always ready and able to handle the volume. For some, and as part of question 3, if they didn't have the technique in check, the 8-10RM would be based on a strategically lowered 1RM. So this way they can still do the volume asked with good form. Ego check, then massive progress. Trust me many have told me they didn't think they would handle it, but much to their chagrin, they continued to handle it, eat more, shed body fat, get stronger and gain muscle.
2. The volume is a necessity, but also the constant focus on form is huge, so as the weights go up the form improves as well. Also, it's not enough to understand technique "theory", you also need to strengthen the body parts involved. If we say tense the lats, but the lats are lacking, then the lifter won't be strong enough to execute the technique. This dictates that the appropriate secondary lift and foundation of accessories are also progressed in time with the linear progression of the main lift.
3. For starting a new program I usually just take the previous training cycle's start numbers and increase them by a set poundage and start there... I only use the chart in the very beginning with lifters usually
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
When you bench, do you try to set your feet as far back under you as possible? I notice that your knees are at just less than a 90 degree angle when you bench.
Yeah I try to just have about a 90 degree angle, but it comes out as just a little less. I focus on pushing my heels "away" not downward. Think of it is using your heels to push your body up the bench toward the rack. A horizontal leg drive. If your traps are dug into the bench, then as your legs push your hips horizontally along the bench toward your shoulders, it'll force your rib cage to lift up into thoracic extension. I'm not usually going for a big low back arch, just thoracic extension or an upper back arch. Sternum high and max lat tension in this position. I actually touch my chest with the bar on a floor press with my legs straight out in front of me this way. My wingspan is 72" so I don't have t-rex arms either lol. There's a vid of this on youtube on my channel of me doing 435x5 floor press from a couple years ago. I was doing it then because I couldn't arch my lower back because of an injury. This also illustrates that the legs aren't needed for a strong arch. It's T-spine mobility and strong lats. Again look at the paraplegic bench monsters. Some have a great arch with no legs
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
BOSS, you've touched on this a couple of times in your thread, as I understand it:
- Method 1: Pick a range for the sets, when the reps feel to heavy, stop.
- Method 2: Do sets with submaximal reps, go all out in the last set.
- Method 3: Do sets with submaximal reps so you can get the amount of sets you've planned.
But when would you pick which method? I always tend to pick the first for hyperthropy work and the second for submaximal and maximal strenght. I've never really used the 3rd method as I don't how to properly plan the amount of sets I can handle.
These are all a little similar, it's sort of just a matter of how you push it if you feel like pushing, so sometimes just randomly doing one is as much as I think it through... simple!
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Yeah I try to just have about a 90 degree angle, but it comes out as just a little less. I focus on pushing my heels "away" not downward. Think of it is using your heels to push your body up the bench toward the rack. A horizontal leg drive. If your traps are dug into the bench, then as your legs push your hips horizontally along the bench toward your shoulders, it'll force your rib cage to lift up into thoracic extension. I'm not usually going for a big low back arch, just thoracic extension or an upper back arch. Sternum high and max lat tension in this position. I actually touch my chest with the bar on a floor press with my legs straight out in front of me this way. My wingspan is 72" so I don't have t-rex arms either lol. There's a vid of this on youtube on my channel of me doing 435x5 floor press from a couple years ago. I was doing it then because I couldn't arch my lower back because of an injury. This also illustrates that the legs aren't needed for a strong arch. It's T-spine mobility and strong lats. Again look at the paraplegic bench monsters. Some have a great arch with no legs
Thanks for the help, Dan. I'm able to keep my rib cage up and upper back arched to a pretty large degree without the use of my legs. I'm used to having my feet pretty wide out (toes pointing outward) and back almost under my hips. I think I'll keep my knees closer to 90 degrees to get more drive with my legs.
Yeah it's kind of like the Arnold calves priority story of just training calves every day. I just use these approximate rep ranges because it's heavy enough for hypertrophy and light enough to execute the lifts well without heaving the weights and losing tension. Some of them I can go heavier on, but there is a point where it's not productive just an ego booster
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Great, to repeat what others have said this thread is a gold mine. The information your throwing out here for nothing is unbelievable considering the current "fitness" industry that is out to literally rob everyone. To have a guy like you who actually walks the walk answering these question is very much appreciated.
I appreciate it thanks!
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Thank you sir, i will practice this fanatically. Crazy to think that being able to just chat with the best in the world and pick his brain is normal. You have my gratitude.
No problem man
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Hey Dan, Just moved into a new place and I wanna put some equipment in my basement. I already have plenty of weight, bars, etc. My question is what do u use for a deadlift platform/ flooring for squat rack? Is it layered plywood or what is your exact setup? Thanks for the help
Hey Dan...just curious, but when approaching a meet, at what point do you stop doing different varieties of squat/bench/deads and start working more on specificity with the competition lifts? I'm 6 weeks out from my second meet, and have been getting good gains on my deadlift by doing a rotating 3 week cycle with different variations, but feel like I should cut that out here soon.
Hey Dan, Just moved into a new place and I wanna put some equipment in my basement. I already have plenty of weight, bars, etc. My question is what do u use for a deadlift platform/ flooring for squat rack? Is it layered plywood or what is your exact setup? Thanks for the help
Sure no problem. My original setup was an 8' x 8' platform with a 2x2 squat rack from EliteFTS on it (the orange rack in my youtube videos). I built it long before I had a proper rotary hammer to anchor stuff into concrete with, but actually by bolting it to the platform and not the floor it actually works better.
But first, the platform is basically 4 sheets of plywood in 2 layers. I believe mine were just 21/32" thick although 23/32" would've been better. Then the top layer I used 3/4" stall mats from Tractor Supply Co (you can order them online too I've seen them on muscledriverusa.com), but each of the 2 mats is 100 lbs so shipping will be high if you do that. The stall mats are only 4' x 6' so I cut out a 2' x 2' square from each of them which I put in each back corner of the platform. The 4' x 6' pieces with the cutouts then were put up front. This leaves a 4' x 4' square in the back center area of the platform, which I filled with a 4' x 4' square of 3/4" plywood, the expensive stuff.
So in all the platform is 3 layers: two layers of plywood and a top layer of stall mats and center area of plywood for the squat rack. To bolt the squat rack down I just drilled pilot holes and then used 16 lag bolts to bolt it down. This is basically bad carpentry, but it has never budged. The best feature, and the reason why it hasn't budged, is that by facing the front when I squat, when I put the weights back into the rack, the inertia of the bar hitting the rack causes the entire rack and back of the platform to lift up slightly, absorbing the impact. If it were fixed hard to the floor, all those impacts would eventually break the bolts free from the concrete and generally make it harder to rack since the weights would bounce back. An accidental feature for sure!
With this setup you can deadlift inside the squat rack if you want to use reverse bands or in front if you want a wide sumo stance. The rubber stall mats are adequate if you have standard 1-2" thick 45 lb plates. If you switched to competition style plates which are thinner and have basically double the weight per square inch hitting the platform, you might need a second layer of rubber to not dent the plywood. I had to redo all the platforms shortly after we bought all the kg plates.
Anyway, the last feature I added was that I bought truck tie-down hooks to use with bands. I bolted 3 pairs to the rack: 1 pair at the front of the rack, 1 halfway back, and 1 all the way back. For these use strong wood screws with hex heads since your attaching metal plates and drilling into the wood below the rubber. They look flimsy, but each one is plenty strong to support it's share of the tension of a band.
Hope this helps!
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Hey Dan...just curious, but when approaching a meet, at what point do you stop doing different varieties of squat/bench/deads and start working more on specificity with the competition lifts? I'm 6 weeks out from my second meet, and have been getting good gains on my deadlift by doing a rotating 3 week cycle with different variations, but feel like I should cut that out here soon.
That's a pretty individual question, but first, you're getting stronger which is great, so don't underestimate that part!
As far as specificity, I'd recommend getting the standard technique in there at least once or twice during the last month, and just not going crazy on the other ones but you can still do them. Just remember, at about a month out, it's equally important that you balance recovery with your heavy lifting on deadlifts especially. If you go into the meet with your back fatigued you'll most likely not hit a big squat or deadlift, even if you were strong enough to.
You just need to think clearly and trust your intuition. If you feel like pushing then push, but if you're nervous before a big workout because you're about to attempt a max, then that's counterproductive and you should really be saving that weight for the meet. You might just be even stronger by then. Hit weights YOU KNOW you will hit in training, and just use your sense to decide based on how challenging they were how strong you actually are. In other words If you think you can deadlift 500 but you KNOW you can deadlift 485, the 485 deadlift will tell you if you could've hit 500, or less or more, without having to actually find out and also possibly peaking too soon. Go heavy, but do not max. Even if you make it, you still might not make it at the meet and then you'll feel foolish.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Wassup brothers!
So today I had a deadlift session and I was deadlifting 405×5, 435×3, 475×3, 500×2, and on my last rep of 500 I let the bar down and I got this pain on my butt next to my rectum I do sumo deadlift I feel the pain when I stretch, can someone give advice I hope it's not an hernia, probably just a cramp due to not right stretching, thanks again and keep making gains!!
I really appreciate the time you took to respond to my question. You answered it perfectly. Thanks so much. Best of luck at Boss of Bosses 3!
Originally Posted by BOSS
Sure no problem. My original setup was an 8' x 8' platform with a 2x2 squat rack from EliteFTS on it (the orange rack in my youtube videos). I built it long before I had a proper rotary hammer to anchor stuff into concrete with, but actually by bolting it to the platform and not the floor it actually works better.
But first, the platform is basically 4 sheets of plywood in 2 layers. I believe mine were just 21/32" thick although 23/32" would've been better. Then the top layer I used 3/4" stall mats from Tractor Supply Co (you can order them online too I've seen them on muscledriverusa.com), but each of the 2 mats is 100 lbs so shipping will be high if you do that. The stall mats are only 4' x 6' so I cut out a 2' x 2' square from each of them which I put in each back corner of the platform. The 4' x 6' pieces with the cutouts then were put up front. This leaves a 4' x 4' square in the back center area of the platform, which I filled with a 4' x 4' square of 3/4" plywood, the expensive stuff.
So in all the platform is 3 layers: two layers of plywood and a top layer of stall mats and center area of plywood for the squat rack. To bolt the squat rack down I just drilled pilot holes and then used 16 lag bolts to bolt it down. This is basically bad carpentry, but it has never budged. The best feature, and the reason why it hasn't budged, is that by facing the front when I squat, when I put the weights back into the rack, the inertia of the bar hitting the rack causes the entire rack and back of the platform to lift up slightly, absorbing the impact. If it were fixed hard to the floor, all those impacts would eventually break the bolts free from the concrete and generally make it harder to rack since the weights would bounce back. An accidental feature for sure!
With this setup you can deadlift inside the squat rack if you want to use reverse bands or in front if you want a wide sumo stance. The rubber stall mats are adequate if you have standard 1-2" thick 45 lb plates. If you switched to competition style plates which are thinner and have basically double the weight per square inch hitting the platform, you might need a second layer of rubber to not dent the plywood. I had to redo all the platforms shortly after we bought all the kg plates.
Anyway, the last feature I added was that I bought truck tie-down hooks to use with bands. I bolted 3 pairs to the rack: 1 pair at the front of the rack, 1 halfway back, and 1 all the way back. For these use strong wood screws with hex heads since your attaching metal plates and drilling into the wood below the rubber. They look flimsy, but each one is plenty strong to support it's share of the tension of a band.
Wassup brothers!
So today I had a deadlift session and I was deadlifting 405×5, 435×3, 475×3, 500×2, and on my last rep of 500 I let the bar down and I got this pain on my butt next to my rectum I do sumo deadlift I feel the pain when I stretch, can someone give advice I hope it's not an hernia, probably just a cramp due to not right stretching, thanks again and keep making gains!!
Bwt: 132
Age:17
SQ: 415
Bench: 215
Deadlift: 515
Hey Edgar, I don't really know what that would be. Certainly a hernia is one possible thing or maybe a muscle strain, but I don't really know! Either wait it out or see a Dr
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Hey Edgar, I don't really know what that would be. Certainly a hernia is one possible thing or maybe a muscle strain, but I don't really know! Either wait it out or see a Dr
Ok I'll take 2-3 weeks off and see what happens, and what can I do if it's a muscle strain besides rest, thanks alot
Hey Dan,
Quick question. I've gone through this entire forum and haven't seen much talk of good mornings being used in training even though I see videos of you doing them every so often. What day do you recommend doing them on if I am following a split similar to yours and when do you cycle them back into/out of training? Thanks.
Wassup Dan
I got a quick and really important question about any supplements to take for strength gaining cause I compete in powerlifting I'm in the 132 lbs class, anyone that knows of supplements close to roids or anything that has little to no side effects plzz help and plzz say how much time in my system it would be there, thanks again everyone
Squat shoes. Currently squatting in flats (reebok crossfit lite). My issue when squatting is my toes coming off the ground as I go up almost as if I wanna take a step backwards. Would a healed shoe aid with that problem? Or is it altogether something different? Thanks as always