To echo what people have already mentioned - there's definitely interest in your log, Dan! I check back every couple of days, I just don't comment, but I should!
Its Mike btw - interviewed you during your stay in Vancouver, BC! Hope you're well man. Stoked to watch you kill it at BOB3!
Interestingly, I'd been watching some of the older videos I have of me benching and was able to notice how I was setting my shoulder blades was a bit off and fixed it on the 3rd and 4th single so those were strongest with the best trajectory off the chest. Trajectory is everything!
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Yes I've been able to improve my squat by slowly regaining knee health through stretching and a variety of different treatments like LED, graston, ART, a ton of stretching and of course... Advil. Getting my knees to stop hurting sooner in my warmups has built my confidence of late really well and the heavy stretching I've been doing has also worked great for opening up my stance again in the sumo and squat. This has finally allowed me to get stronger despite being unable to really train high bar or front squats much this training cycle (knees and hips).
My deads have gone pretty well to plan:
--hit stiff bar block pulls up to 893x3 and 915x1 all early on in the training so there wouldn't be any last minute injuries (a triple is a good indicator of a deadlift bar max off the floor)
--hit 771x3 stiff bar off the floor last week--last year I hit a harder 782x3 the week before I pulled 881 in training, so the strength is there
--I didn't attempt anything over 826 this time around from the floor, so I've stayed much healthier and more injury-free going into the meet (get strong but save the big pull for the meet in other words)
--hands are healthy, grip has been solid the last two weeks after a slight technique adjustment
My bench has also been solid and now that I'm tapering a lot of the arm accessory stuff and just pressing, I'm dialing in the tech and feeling stronger
BW is as low as it's been in 3 years so the cut should be easy, and I have a plan to stay hydrated/cool during the meet this year!
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
To echo what people have already mentioned - there's definitely interest in your log, Dan! I check back every couple of days, I just don't comment, but I should!
Its Mike btw - interviewed you during your stay in Vancouver, BC! Hope you're well man. Stoked to watch you kill it at BOB3!
Thanks Mike, I thought so from the username!
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Yes I've been able to improve my squat by slowly regaining knee health through stretching and a variety of different treatments like LED, graston, ART, a ton of stretching and of course... Advil. Getting my knees to stop hurting sooner in my warmups has built my confidence of late really well and the heavy stretching I've been doing has also worked great for opening up my stance again in the sumo and squat. This has finally allowed me to get stronger despite being unable to really train high bar or front squats much this training cycle (knees and hips).
My deads have gone pretty well to plan:
--hit stiff bar block pulls up to 893x3 and 915x1 all early on in the training so there wouldn't be any last minute injuries (a triple is a good indicator of a deadlift bar max off the floor)
--hit 771x3 stiff bar off the floor last week--last year I hit a harder 782x3 the week before I pulled 881 in training, so the strength is there
--I didn't attempt anything over 826 this time around from the floor, so I've stayed much healthier and more injury-free going into the meet (get strong but save the big pull for the meet in other words)
--hands are healthy, grip has been solid the last two weeks after a slight technique adjustment
My bench has also been solid and now that I'm tapering a lot of the arm accessory stuff and just pressing, I'm dialing in the tech and feeling stronger
BW is as low as it's been in 3 years so the cut should be easy, and I have a plan to stay hydrated/cool during the meet this year!
This is great stuff. Measured aggression balanced against intelligent restraint. The disciplined mindset of a champion.
Love hearing your training progress, and we're all so happy to hear that your injury from last year has not only recovered, but has helped you adapt and improve your programming.
After you last heavy workout before the meet (probably on Monday as you said), do you do anything particular for the rest of the week, besides cutting weight and resting up?
Do you do any "active recovery" methods, like foam rolling, light cardio etc.?
No it's just orange electric tape by chance... just to mark the correct spacing of where the rings normally would be on a bar
Hey Dan, at what angle the bench should be set when u do seated military presses? I know 90 degrees is killing the shoulders and i am not very mobile however i don`t want to turn it into a seated incline bench press either lol
A decent workaround for sested barbell overhead for people in a garage gym with only a flat bench and a rack next to a wall, is to put the bench at a very steep incline aginst the wall and floor (think I put mine at 80 degrees, can't be 90 because the bench won't be against the wall and floor and fail!) And set the safety pins to just under shoulder height, once your set up you'll have to lift the bar off the bars a little (maybe an inch or 2) to get in place, but then your good to go, you'll be able to hit full ROM and the bar will never hit the safeties.
Hit 102.5kg for 3 doing it this way, and it can be a little difficult to get the bar up those couple inches at first but you get used to it.
Better than not doing them though!
Hey Dan, this thread is awesome. I saw your squat video where you squatted 804 x 3. The 2nd rep went up really fast.
I've noticed in some of your squat videos, your 2nd rep in the squat seems to be more explosive. Am I wrong?
I have the same thing going for me where I am very good at hitting doubles and triples. My first rep isn't always the smoothest or cleanest however,
Any suggestions?
This is how it is for me because I am able to adjust from the first to the second rep. Either my speed or positioning, so I'm executing the lift with more strength because my technique improved faster than my fatigue slowed me down. I like the doubles and triples for the time under tension, but I may take more singles in the future especially since I have a monolift and that makes wrapped training way easier.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Love hearing your training progress, and we're all so happy to hear that your injury from last year has not only recovered, but has helped you adapt and improve your programming.
After you last heavy workout before the meet (probably on Monday as you said), do you do anything particular for the rest of the week, besides cutting weight and resting up?
Do you do any "active recovery" methods, like foam rolling, light cardio etc.?
The main things here would be:
1. Additional treatments like massage/chiro/etc
2. Extremely light workout is ok, but for me I just like to warm up and stretch thoroughly as stretching has always helped me
3. Extra hours of sleep is helpful for peaking. I've even been advised that using a c-pap for this last week can be a secret weapon
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242