Dan John
Total Posts: 12292
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02-28-12 04:25 PM - Post#725775
Would you mind outlining your successes for me? Or, link your blog, post or whatever to this thread?
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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Pontyclun
Total Posts: 2191
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02-28-12 04:38 PM - Post#725777
My buddy is nearly finished, he's doing double kb front squat, one arm kb press, swings, pullups, and ab roller. I'll be sure to get him to test his new max lifts when he's done. He's loving it so far, takes him 'no time at all', and apparently the kettlebells are 'flying up' while pressing.
| Owen Brown, a Biomedical Scientist from Pontyclun, Wales. |
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Pontyclun
Total Posts: 2191
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Vinny Tanner
Total Posts: 1281
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Using between 135 and 185 in the front squat I ended up smoking 315 for a double in the fourth week on workout 20. Also, never dead lifting more than 300 I nailed 415 around week 4 as well. I used the push press as my pressing movement and got up to 225 for a single.
Always feeling fresh and energetic was also a huge plus of the light loads.
| Our tuition was received in the cold school of experience. |
Edited by Tyler Durden on 02-28-12 06:13 PM. Reason for edit: No reason given.
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Matt Lentzner
Total Posts: 685
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Using between 135 and 185 in the front squat I ended up smoking 315 for a double in the fourth week on workout 20. Also, never dead lifting more than 300 I nailed 415 around week 4 as well. I used the push press as my pressing movement and got up to 225 for a single.
Always feeling fresh and energetic was also a huge plus of the light loads.
Wow. I wish I had 5 days a week to do that program
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ARobb
Total Posts: 773
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I'm not sure if my first round qualifies as the 40 day workout. I made a post about it HERE.
Two biggest success for me were finally breaking 185 in the power clean (then jerking it) and breaking 400 in the deadlift. That also included losing some weight and improving my run time a tiny bit. I took two weeks off and am in the third week of round two. The biggest challenge I had was managing work related stress and recovery, which is why I ditched the no off days and running fro the second round.
My training log from the start of round one to now is HERE.
So far, in this round I've gotten my admittedly horrible press back up to 135 and I've just changed things around for the first "same but different" move. My struggles with incline DB press and the press has revealed that my overhead pressing is simply not strong enough. Something I've suspected for a while now and I expect this 40 days will help greatly. =)
"All things excellent are as difficult as they are rare." - Spinoza
Not all questions need to be answered.
Training Log |
Edited by ARobb on 02-28-12 07:38 PM. Reason for edit: No reason given.
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Quig86
Total Posts: 147
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02-28-12 08:11 PM - Post#725793
I did it for about 15 days before I got food poisoning, and, without pulling over 320, deadlifted 462 without any back rounding, a good form pr for me. I wish I'd logged everything else I did, because I know I improved in the press as well, but can't remember it now.
My wife did it while she was away from her crossfit gym over the summer and on her own programming and it is still her favorite program of all time. Again, I don't remember numbers too clearly, but she was blown away and can't wait to do it again. One thing I know for sure, was 0 chinups to 2, and improvements in her back squat and press.
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TrailNRG
Total Posts: 142
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I'm not too sure if my program is a true DJ 40-Day as it's derived from the ES text (3 days per week) but the link to my log is in my signature. I just finished session 31 tonight and really haven't pushed it at all to hit my PR's.
Increases since program start are as follows:
KB Press: 1x w/32kg -> 2x w/36.5kg & 5x w/32kg each side.
Weighted Chin-Up: 1x 32kg -> 1x w/40kg & 3x w/32kg
I created an Easy Endurance post here when I first joined and have updated it with video links to the PR's.
Edited by TrailNRG on 02-28-12 10:06 PM. Reason for edit: No reason given.
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Vinny Tanner
Total Posts: 1281
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Using between 135 and 185 in the front squat I ended up smoking 315 for a double in the fourth week on workout 20. Also, never dead lifting more than 300 I nailed 415 around week 4 as well. I used the push press as my pressing movement and got up to 225 for a single.
Always feeling fresh and energetic was also a huge plus of the light loads.
Wow. I wish I had 5 days a week to do that program
You got seven! 
| Our tuition was received in the cold school of experience. |
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Steve Rogers
Total Posts: 6158
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02-29-12 09:29 AM - Post#725838
It's 40 days. If you can manage 4 days a week, you'll just take 10 weeks to complete it. I have some travel planned in the middle of my 40 day program, so I'll do the PM that week and pick up where I leave off on return. Life Happens.
| "Coyote is always waiting, and Coyote is always hungry." |
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Dan John
Total Posts: 12292
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02-29-12 10:09 AM - Post#725850
Thank you, Steve. No matter how much I try to clear that up, it doesn't seem to get cleared up.
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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Dan John
Total Posts: 12292
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02-29-12 07:05 PM - Post#725923
And, if you don't mind, can you review it?
http://www.dragondoor.com/b57/#tabid_Reviews
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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Matt Lentzner
Total Posts: 685
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02-29-12 07:09 PM - Post#725925
Thank you, Steve. No matter how much I try to clear that up, it doesn't seem to get cleared up.
Would it still work at 3 days/week? Seems like that's getting pretty thin.
I don't want to be one of those guys who did the program, but really didn't do it.
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Dan John
Total Posts: 12292
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02-29-12 10:09 PM - Post#725948
Yes, that would work. Principle Number ONe: do what you say you will do...
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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Vinny Tanner
Total Posts: 1281
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03-01-12 12:01 AM - Post#725955
Yes, that would work. Principle Number ONe: do what you say you will do...
This method works!
| Our tuition was received in the cold school of experience. |
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Ben David
Total Posts: 36
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First of all - I can't thank you enough, Dan.
I started in November 2011 after doing nothing but seasonal swimming for decades. No athletics background, out-of-shape and pushing 50, developing sleep apnea.
I worked at home with a BB and homemade thick-grip DBs. And that fiendish ab wheel!!!!
After futzing around for a few weeks, I started in earnest - combined with a "no white food" low-carb diet - using these exercises:
Goblet Squat - a major flexibility challenge
DL
Bent Row
Overhead Dumbell Press
DB swing
Ab Wheel
Outdoor - chin/pullup attempts, dips, and "pikes" (funky leg lifts from chinup and parallel bars) at a nearby playground
I initially did this as 2 circuits of each exercise, then went outside. I think the circuit training helped me work harder without injury. I tried for 4 days a week. I tried to avoid changing weights for each exercise, kinda like a complex.
After the first 40 days, I just rolled over with some changes:
- Added a warmup of dynamic leg stretches, fingertip pushups, and potato-sack squats with a 5kg plate.
- Dropped to 3 days a week, but do 3 circuits each session. I tried multiple sets, but went back to circuits. I am very keen to avoid injury. I started timing my rest periods.
- Added DB squats as hip flexibility and strength increased, holding the DBs at my shoulders with "break my finger" cue to stabilize.
- Switched to one-arm DB press, which I really feel in my "core".
- Replaced the DB swings with cheat curls (curl-grip clean from floor, back down like a RDL - from an old article of yours)... I view this as a first step in learning the clean + targeting biceps and grip, which emerged as weak points. On the last circuit I switch these out with the DB clean and press from your "Easier Strength" article - but I have to drop plates off the DBs.
- Added reverse BB curls and forearm curls after the circuits. This area is holding me back. Also the fingertip pushups in my warmup target this area.
Results/conclusions:
The weight has flown off me without the irritability and battles of other diet attempts. No more sleep apnea. I feel more-than-great.
Again - I cannot thank you enough!
I started with 10Kg (22 lb) on each DB and 20Kg (44 lb) on the BB. I'm now up to 18Kg (40 lb) on each DB and 47Kg (103 lb)on the BB. I have to use less weight for the additional bicep/forearm work.
It's taken me a long time to get the needed hip flexibility and strength. My flexibility info is pieced together from various sources, yet this is important to an older guy like me.
Although I've had sciatica before, I haven't felt even a twinge following your squat and DL instructions.
I still cannot complete a pullup or chin - but I'm a lot closer. Without access to a lat machine I can't think of an intermediate exercise that will get me there.
Again - thank you so much!!!!!!
Ben David
Edited by Ben David on 03-02-12 08:57 AM. Reason for edit: No reason given.
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jej
Total Posts: 4679
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.....
I still cannot complete a pullup or chin - but I'm a lot closer. Without access to a lat machine I can't think of an intermediate exercise that will get me there.
......
Ben David
Ben
That is a great post and a great story.
About completing chins....you are already doing the most important thing to get there, in that you are losing fat. That makes a huge difference. Keep it up.
The stuff you can do without access to a lat machine to help:
- DB rows. Do more.
- If you can figure a way to rig it on your chin bar, get rubber bands for assisted chins. Jumpstretch bands are excellent and cheap. Dick Hartzell runs the company and has a bunch of youtube videos to show you how. I cannot guess which bands you need to get going on this - it depends too much on weight, height, and how you set up the bands.
Edit
- if you can find a way to rig your BB across some supports at waist high or armpit high level, lear to do body rows AKA "fat man rows". Heels on floor, hands on bar, you pull chest to bar. Adjust difficulty by bending knees. You can also do this by rigging rings to hold. Easier to rig and adjust, perhaps harder to perform.
You can make it much easier by starting with your butt on the deck, then progress by moving your feet farther away from your butt to make it more difficult.
jej
Edited by jej on 03-02-12 09:06 AM. Reason for edit: No reason given.
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bryce
Total Posts: 984
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03-02-12 10:51 AM - Post#726088
If someone can point me in the right direction. I've been working the O-lifts and plan to keep working the O-lifts with breaks like Mass Made Simple Lite, but would also like to plan to do a 40 day workout rotation. I'm wondering whether any of the O-lifts make the cut for 40 days or whether I should use it as a break from the lifts.
If this has been covered elsewhere I'll happily read that, otherwise I would like to get Dan's or others thoughts.
Thanks.
"Every social association that is not face-to-face is injurious to your health."
Nassim Nicholas Taleb |
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Dan John
Total Posts: 12292
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03-02-12 12:46 PM - Post#726100
It's what the Bulgarians and Tommy Kono would tell you, honestly...Sn, C and J, FS. Rather, Rinse, REpeat!
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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Kyle Aaron
Total Posts: 1911
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Would it still work at 3 days/week? Seems like that's getting pretty thin.
I saw the abstract of a study done back in 2000. They got people doing 3 sets of exercises. One group did 3 sets one day a week. The other group did 1 set three days a week. Same total workload, just spread out differently (though I guess the 3 day group did 3 times as many warmup sets... would that make a difference? Well, maybe, if strength is a skill).
Both groups got stronger, but the 3 sets 1 day a week group got 63% the strength gains of the 1 set 3 days a week group. As anyone who's ever crammed for an exam knows, a little each day is better than a lot at the last moment. But... both groups got stronger.
So, stealing quotes from others we all know: strength is a skill, and if it's important to you do it every day. However, even if you do it just once a week, you'll still become more skilled.
I've been doing the same workout for a while, never pushing myself. However my results will be tainted by the fact that I have a session with my PT once a week where she makes me do the stuff I suck at and hate - in my case, big asymmetry issues from a bad back, and cardio. So it's not really the 40 day thing.
However, I can say that in choosing the press, pull, hinge and squat, I've simply gone for powerclean, front squat and press. The pull is just whatever kind of pullup or chinup I feel like doing then. The loaded carry, well - I work in a gym, and always have to clean up the weight plates, I do lots of loaded carries throughout my shifts.
Edited by Kyle Aaron on 03-02-12 05:51 PM. Reason for edit: No reason given.
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Dan John
Total Posts: 12292
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03-02-12 06:05 PM - Post#726131
Well, that's it exactly: doing something trumps thinking about a perfect program. I have made gains doing just about everything as long as (boldface this, make the print bigger, stand up and salute) I don't blow myself apart doing stupid over the top stuff.
Some of my best progress EVER was with a bar, two 35s and two 25s. And, two babies. I learned to train in less than 15 minutes. Also, I was eating basically Atkins or Meat, Leaves and Berries. I miss my brilliance when I forget I have it.
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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Matt Lentzner
Total Posts: 685
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03-02-12 06:33 PM - Post#726135
It was my impression (maybe wrongly) that a critical feature of the 40 day program was the frequency - that there's a large GTG component to it. Doing 60% of anything is a D- effort.
And it's not like I'm sitting in front of my computer paralyzed by over analysis. I'm in a 3 day/week program right now that has taken a lot of inspiration from 40D. I'm not relentlessly increasing the poundage like I would normally do. I'm just trying to park bench it and see what happens. I feel pretty good, but I have no idea if I've gotten stronger. That's preferable to feeling like crap and lifting more, but ideally I want it all. :)
I'm in the process of working my schedule to move to 4 days/week. I think this would give 40D a fair shake and I'm really anxious to try it. I rarely miss a scheduled workout so that's a big one in my favor. Honestly, if a person can gain on moderate volume and low relative intensity this pretty much puts the whole S&C community on it's ear.
It's not that I don't believe it will work. I just have to see it for myself. You can't really appreciate a program until you've lived it. It's like the difference from reading about steak and eating it.
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Dan John
Total Posts: 12292
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03-02-12 06:37 PM - Post#726137
Exactly. I think three days a week (about 13 weeks or so) of the O lifts would be just about perfect for a clean lifter...I wish I would have done it!
So, the answer is always...try it. I'm finding some amazing feedback. My thought: it is the first time a lot of people have ever...
1. Did what they say they will do.
2. Not get beat up going over the top (again and again)
3. Learning that volume is a accumulated thing.
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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Kyle Aaron
Total Posts: 1911
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03-02-12 06:41 PM - Post#726139
Doing something trumps thinking about the perfect program - exactly. Yesterday I saw a great example of this. I had to show a guy through a routine someone else had written. Luckily I could subvert it a bit, the other trainer had written "BB squats" and I knew he meant "smith machine BB", but I took the guy five feet the other way to the power rack and he did his first ever below parallel squat.
Anyway, he had his old programs, and he'd just ticked each exercise each workout. That is, when he was shown the exercise, he found a weight he could do witbout trouble, and then did that for every workout, 12-24 of them over the next couple of months.
And he was in his 60s, 5 years out from having had a heart attack and triple bypass surgery, and could without trouble do barbell squats, solid planks for a couple of minutes, and so on. To be honest he had more strength and bodily awareness than most healthy 20 year olds I meet in the gym.
Simply doing the movement a few times a week with a load that wasn't terribly challenging, and doing this consistently over months and years - it'd done a lot for him. He was by no means an athlete, but he was stronger, fitter, with better joint mobility than the sedentary 20 year olds coming into the gym with some pages pulled out of a fitness magazine.
I'm always in favour of slapping another plate on where you can, but...
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Matt Lentzner
Total Posts: 685
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03-02-12 06:44 PM - Post#726141
Oh, and I think warmup sets are vastly unappreciated. It's like free training volume.
And when you aren't saving yourself for a hellish series of work sets you can really relish your warmups and give then their due.
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Kyle Aaron
Total Posts: 1911
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03-02-12 07:36 PM - Post#726147
I think you're right, Matt. If it's true that strength is a skill, then practice is practice.
I once trained a young woman called Swati. She came to me in November 2010 for a routine. She had poor strength overall, only able to do a few knee pushups, and not great bodily awareness, she could get a squat but not a hip hinge.
One of the exercises I gave her was goblet squats with and without a dumbbell. Over the next several months I saw her come in and work out pretty regularly.
Then in August 2011 she asked me for some personal training. I got her under the barbell. In her second session she said, "this 25kg is easy, I could do much more."
"Yes, you could. But there's the weight you can lift, and then there's the weight you can lift with good form and still walk tomorrow."
She insisted on trying out her max strength, so I added 2.55kg to the bar and she did a rep, and so on. She got up to 50kg and it was a bit rough but she did it. She could have lifted a bit more, maybe even 60kg, but I stopped her there.
Obviously, all those goblet squats had prepared her for barbell squatting 50kg, at a bodyweight of 63kg. But here's the thing: she never used more than 12.5kg in the goblet squat.
In PT school we were taught a lot of stuff about training at such-and-such a percentage of your 1RM to improve your 1RM. However you want to translate goblet squats to back squats, it's plain she was training at under half her 1RM for quite a while. According to all the official tables, this will not build strength significantly.
Yet she got stronger. She practiced the movement at a low load, and got stronger. Just like the recovering heart attack guy who never really challenged himself with his load and had less than ideal exercises (his previous routine had swiss ball wall squats and his new one had cable flyes).
Which is all a long way of saying that I think the 40 day program is a good idea. Not that DJ needs my endorsement, but just more evidence from the trenches, so to speak. I can't speak for what it might do for people at an athletic level, but for beginners it's amazing.
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Matt Lentzner
Total Posts: 685
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03-02-12 07:57 PM - Post#726151
...but for beginners it's amazing.
Funny you would say that. I considered it a template for an advanced athlete - in other words, someone who had already tapped out all the easy gains. The page I just read in ES last night referred to an "experienced" athlete.
I still think simple linear progress is best for a otherwise healthy novice lifter. Although I have come to the realization that it's a good idea to pull the plug and switch programs before it gets ugly - as opposed to waiting until the ugly happens.
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Kyle Aaron
Total Posts: 1911
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03-02-12 08:11 PM - Post#726153
I believe you, Matt. It's just that I don't work with advanced athletes, so wouldn't really know what works for them.
The basic idea of "pick a squat, a hinge, a pull and a push, and some kind of ab work, do it a few times a week 40 times in a row, after your warmup choose a weight which challenges but doesn't destroy you for 10 or so reps altogether," this is something which can be done by beginners with very good results, from what I've seen.
The problem is getting them to do it. Consistent effort over time gets results, but consistency is really hard to get happening with most people.
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bryce
Total Posts: 984
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03-04-12 05:08 PM - Post#726318
It's what the Bulgarians and Tommy Kono would tell you, honestly...Sn, C and J, FS. Rather, Rinse, REpeat!
I found a good answer in your O-Lift program on pg. 108 in Easy Strength. It fits the bill pretty nicely. Has anyone tried this here. I'd like to make some of the workouts quick lifts under 30 minutes and I'm guessing that 2X5, 5-3-2 days would fit and then take more time on the other days.
"Every social association that is not face-to-face is injurious to your health."
Nassim Nicholas Taleb |
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Matt Lentzner
Total Posts: 685
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03-26-12 01:56 PM - Post#728530
I'm about to start a EES cycle this Sunday. Is anyone interested in me posting a log? Do we want to create a ES subforum like we have for MMS?
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Jason Lake
Total Posts: 1920
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03-26-12 03:27 PM - Post#728537
That's it... I'm giving this a serious shot post ROP... Kettlebell based like the routine Pontyclun posted.
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lab rat
Total Posts: 3746
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03-27-12 05:25 PM - Post#728653
So where can one find the template for this workout? I'd like to give it a go, but am needing specifics on how to get started and follow through.
Thanks,
Vic
| It's a good thing I'm in this for the long haul, 'cause it just might take longer than I thought! |
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JArmndrz
Total Posts: 85
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03-27-12 06:00 PM - Post#728656
You can "Google" Dan John 40 Day. Here are three links that give enough info for you to piece together a program for yourself
1
2 (you may have to find 6 June 2011)
3
I hope it's okay to post this. If I infringed on some copyright please delete.
-Javi
"We are what we repeatedly do. Excellence then, is not an act, but a habit." Aristotle, 384-322 BC. |
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Steve Rogers
Total Posts: 6158
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03-27-12 11:26 PM - Post#728669
Dan's Even Easier Strength blog post has a template that can be used for the 40 day program.
| "Coyote is always waiting, and Coyote is always hungry." |
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lab rat
Total Posts: 3746
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03-28-12 04:28 PM - Post#728732
Great, thanks guys!
| It's a good thing I'm in this for the long haul, 'cause it just might take longer than I thought! |
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Matt Lentzner
Total Posts: 685
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03-28-12 07:51 PM - Post#728742
Here's my planned program for the first two weeks. If anything is off, please let me know.
Press: Push Press (I struggle with a good rack on this)
Pull: Ring Pullups
Hinge: Snatch Grip Dead Lift (Very awkward for me)
Squat: High-Bar Back Squat (been a LBBS person so far)
Ab: Hanging Leg lifts
Carry: Farmers, Prowler, TGUs - depending on weather and mood
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blkjss
Total Posts: 2265
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03-28-12 11:30 PM - Post#728767
I am going to this after I finish southwood:
Quick Warm Up:
Goblet Squat + Bloomstick OHS
Light TGU
Workout
Normal Deadlift 2x5,3x3,6x1 or whatever...
Barbell Overhead Press 2x5,3x3,6x1 or whatever...
Pull Up 2 easy set***
Kettlebell swings 50 to 75 reps
Hanging Leg Raises To comformtable stop
(If I have time)
Load Carries
Have anyone done 40 days workout with Sidepress?
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Suleiman
Total Posts: 31
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03-29-12 02:32 AM - Post#728777
This is what I did in Oct/Nov 2010.
Like Dan said at the time, “it worked so well I stopped doing itâ€.
My biggest improvement was in the pistol.
Day 1: Pistol (16kg) 5x2
Pull–Up (16kg) 5,3,2
MP (28kg) 5x2
SN (24kg) 25/25
Day 2: Pistol (16kg) 5x2
Pull–Up (16kg) 5x2
MP (28kg) 5x2
SN (24kg) 25/25
Day 3: Pistol (16kg) 5x2
Pull–Up (16kg) 5x2
MP (28kg) 5x2
SN (24kg) 15/15, 10/10
Day 4: Pistol (16kg) 5x2
Pull–Up (16kg) 5x2
MP (28kg) 5x2
SN (24kg) 15/15, 10/10
Day 5: Pistol (24kg) 3x3 (easy)
Pull–Up (16kg) 5x2
MP (32kg) 5x2
SN (24kg) 25/25
Day 6: Pistol (16kg) 5x2
Pull–Up (24kg) 3x3 (easy)
MP (32kg) 5x2 (felt hard or heavy)
SN (24kg) 25/25
Day 7: Pistol (16kg in the rack position) 5x2 (very hard)
Pull –Up (16kg) 5x2
MP (32kg) 3x3 (easy)
SN (24kg) 25/25
Day 8: Pistol (16kg in the rack position) 3x3
Pull –Up (16kg) 5x2
MP (32kg) 5x2
SN (24kg) 25/25
Day 9: Pistol (16kg) 5x2
Pull –Up (16kg) 5x2
MP (36kg) 1x5 (easy singles)
SN (24kg) 25/25
Day 10: Pistol (16kg) 5x2
Pull–Up (16kg) 5x2
MP (28kg) 5x2
SN (24kg) 25/25
Day 11: Pistol (16kg) 5x2
Pull –Up (24kg) 5x2 ! Didn’t feel too difficult but I will resist temptation and either move back to 3x3 or 5x2 with a 16kg
MP (28kg) 5x2
SN (24kg) 25/25Day 11
PU(24) 5x2
Pistol (16) 5x2
MP (28) 5x2
SN (24) 25/25
Day 12
PU(28)1x6
Pistol (24)x1, (28)x1, (32)x1 (16,16 racked)1x3 Not really a PR, but the first time I have done this in sometime.
Stacked Press (16,16) 1x6
SN (24) 25/25
Day 13
PU(16) 5x2
Pistol (16) 5x2
MP (28) 5x2
SN (24) 25/25
Day 14
PU(16) 5x2
Pistol (24) 3x3
MP (28) 5x2
SN (24) 25/25
Day 15
PU(24) 3x3
Pistol (32) 1x6
MP (28) 5x2
SN (24) 25/25
Day 16
PU(32) 1x6 PR!
Pistol (16) 5x2
MP (28) 5x2
SN (24) 25/25
Day 17
MP (36) 1x6 (40)x1 left and right. Left side PR!
PU(16) 5x2
Pistol (16) 5x2
SN (24) 25/25
Day 18
PU(16) 5x2
Pistol (16) 5x2
MP (32) 3x3
SN (24) 25/25
Day 19
PU(16) 5x2
Pistol (24)racked 1x6
MP (32) 5x2
SN (24) 25/25
Day 20
PU(24) 3x3
Pistol (16) 5x2
MP (32) 3x3
SN (24) 25/25
Day 21
PU(32) 2x5 PR!
Pistol (24) 3x3
MP (32) 3x3
SN (24) 25/25
Day 22
PU(24) 3x3
Pistol (24) 3x3
MP (36) 1x6
SN (24) 25/25
Day 23
PU(24) 2x5
Pistol (24) 2x5
MP (32) 2x5
SN (24) 25/25
Day 24
Pistol (24 racked) 3x3
Pistol (24,16 racked) 1x1 on the left leg PR!
PU(24) 5x2
MP (32) 2x5
SN (24) 25/25
Day 25
PU(24) 5x2
Pistol (24racked) 3x3
MP (32) 5x2
SN (32) 5x2
Day 26
Pistol (24 racked) 3x3
MP (32) 5x2
PU (24) 5x2
SN (24) 25/25
Day 27
PU (32) 3x3 PR!
Pistol (24 racked) 3x3
Pistol (32 racked) 1x1left PR!, (24,16 racked) 1x1 right PR!
MP (32) 3x3
SN (24) 25/25
Day 28
Pistol (24) 3x3
MP (32) 5x2
PU (24) 5x2
SN (24) 25/25
Day 29
PU(24) 5x2
Pistol All weights racked 16,24,32,32,32 x1
MP (32) 5x2
SN (24) 25/25
Day 30
PU(24) 5x2
Pistol (24)racked 3x3
MP (32) 5x2
SN (24) 25/25
Day 31
PU 24,32,40(16+24),32,32,32 x1 PR!
Pistol (16 racked) 5x2
MP (32) 5x2
SN (24) 25/25
Day 32
Pistol (24) 2x5
MP (32) 1x6
PU (32) 1x6
SN (24) 25/25
Day 33
Pistol (32) 1x6
MP (32) 2x5
PU (32) 2x5
SN (32) 5x2
Day 34
Pistol (32) 2x5 PR!
MP (32) 3x3
PU (32) 3x3
SN (24) 25/25
Day 35
Pistol (32) 1x6
MP (32) 5,3,2
PU (32) 5 (PR!) ,3,2
SN (24) 25/25
Day 36
Pistol (32) 1x6
MP (36) 1x6
PU (32) 1x6
SN (24) 25/25
Day 37
Pistol (24) 3x3
MP (36) 2x5
PU (32) 3x3
SN (24) 25/25
Day 38
Pistol (16) 5x2
Stacked Press (16+16) 1x6
PU (24) 5x2
SW (24) 25l,25r,25 two-hands
Day 39
Pistol 24,32, 40(left only), 32, 32, 32
MP 32, 40, 40, 32 ,32, 32
PU 24, 32, 40, 32, 32, 40
SN (24) 20,15,10,5 l/r
Day 40
Pistol (16) 5x2
MP (32) 5x2
PU (16) 5x2
SN (24) 25/25
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Ville
Total Posts: 2770
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03-31-12 03:45 AM - Post#728988
Here's what I'm planning for EES 40 days, starting today:
Military Press (superset with Batwings)
Front Squat
RDL
Farmer Walks
Hanging Leg Raise
Quick question, Dan writes in his EES blog entry: "Follow the “Rule of Ten†for the appropriate lifts for an advanced lifter; if Patterning needs to be done, do it as often and as much as necessary; and, use the rules of 15-25 for the appropriate half body lifts."
Is Military Press a half body lift, so should I do 15-25 reps instead of 10?
Thanks!
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Dan John
Total Posts: 12292
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03-31-12 08:09 AM - Post#728995
With EES, you are going five days a week, so probably the Rule of Ten...IF you are using a barbell. With KBs, you can do 15-25. It's an issue of load, really.
Generally, the Rule of Ten dominates thinking in EES.
One exception, I think: Swings.
EES is really a barbell program supported by KBs in the warm ups (mostly). Also, think maybe two (three?) serious moves in EES and something like the ab wheel, the Pull Up and something in between in terms of stress. Front Squats and Militaries would be great with Swings, Pull Ups an Ab Wheel, for example. You are doing the RDL, so you are going to have stay lighter more often...you will discover this on your own!!!
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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Ville
Total Posts: 2770
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03-31-12 02:56 PM - Post#729020
Thanks Dan, started the program today. First workout done, 39 to go!
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TrailNRG
Total Posts: 142
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04-01-12 11:37 AM - Post#729039
Nice work Suleiman!
Was that program run for 40 consecutive days, 5 days/week, or other? You made some solid progress there.
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IB138
Total Posts: 9321
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04-01-12 12:28 PM - Post#729044
I've decided to give Dan's idea a try with just an Overhead lift and a Pick from the ground for the next 40 days. Check out my training blog. 
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Suleiman
Total Posts: 31
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04-03-12 12:33 PM - Post#729241
Thanks TrailNRG,
I trained 5 days a week, Mon,Tue,Wed Fri,Sat.
I made most progress on the pistol which I hadn't really worked on for 1RM strength before.
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lab rat
Total Posts: 3746
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04-03-12 12:42 PM - Post#729245
I've decided to give Dan's idea a try with just an Overhead lift and a Pick from the ground for the next 40 days. Check out my training blog.
I'll see you there, Barney. I'm giving it a go, as well.
| It's a good thing I'm in this for the long haul, 'cause it just might take longer than I thought! |
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Ville
Total Posts: 2770
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04-03-12 01:37 PM - Post#729253
Good luck Barney and Vic, interesting to see how you get on!
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AAnnunz
Total Posts: 24932
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I've decided to give Dan's idea a try with just an Overhead lift and a Pick from the ground for the next 40 days. Check out my training blog.
I'll see you there, Barney. I'm giving it a go, as well.
Are you guys going to stay with the same lifts for the entire forty days or switch after two week cycles (plus the deload week)? I'm thinking it might be productive to stay with the three powerlifts but rotate through various weighted carries and weighted chin/pullup variations.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
Edited by AAnnunz on 04-03-12 04:59 PM. Reason for edit: No reason given.
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lab rat
Total Posts: 3746
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I've decided to give Dan's idea a try with just an Overhead lift and a Pick from the ground for the next 40 days. Check out my training blog.
I'll see you there, Barney. I'm giving it a go, as well.
Are you guys going to stay with the same lifts for the entire forty days or switch after two week cycles (plus the deload week)? I'm thinking it might be productive to stay with the three powerlifts but rotate through various weighted carries and weighted chin/pullup variations.
I was kind of thinking what you're thinking, Al. Since I need to improve on the big three, I will stick with those.
I read Dan's blog again and the starting point looks rediculously easy, if I read that right. 45-50% of current max?
| It's a good thing I'm in this for the long haul, 'cause it just might take longer than I thought! |
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AAnnunz
Total Posts: 24932
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...I read Dan's blog again and the starting point looks rediculously easy, if I read that right. 45-50% of current max?
The examples in this update http://kbforum.dragondoor.com/kettlebells-strength- conditioning-forum/147947 -greater-explanation-40-...
range from 45-70%, but I don't think that matters, because Dan says the 2x5 days "should be easy and be like your second or third warm up lift in a typical workout. The idea, the 'secret,' is to get THIS workout to feel easier and easier!"
Keep in mind, the "easy strength" concept is the antithesis of the high intensity strength training we're used to. You're going to pick increments based on "feel and mood". So, the weight on the 2x5 days can go up or down, and the progressions on the 5-3-2 and 6 singles days might be in 5 lb or 90 lb increments.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
Edited by AAnnunz on 04-04-12 07:19 AM. Reason for edit: No reason given.
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IB138
Total Posts: 9321
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I'll make slight changes.
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