07-11-12 01:28 AM - Post#739388    

• Kyle Aaron Said:

I have an injury to my left pinky tendon so I will back off the judo to 2 times a week and cut out randori ("free sparring") for at least a month. Mostly do some technical work on throws. I plan to lift 4X/week which will put me at 10 weeks for the 40 days. For squats, I usually break down around 143K, that's where I tend to lose form on 1 or 2 reps in a set of 5. (I don't know if that's "hardcore" or not). I'm pretty happy with my back squat and deadlift progress thus far so I don't need to push those (which I why I may opt for the front squat and overhead as a new challenge). However,I would like to see my overhead press and bench go up.

07-11-12 08:57 PM - Post#739503    

Not a 40 day workout, but in terms of "easy strength"... I have a client who started in early May, the two months since she's come in 1-2 times a week with me, and sometimes her own workouts too.

In that time she's gone from a squat sorta max of 60kg to 75kg... while never using more than 45kg, and usually only 40kg 5x5 or the like.

We just focused on correct movement for a lot of somewhat challenging reps.

Athletic Club East Strength in numbers

07-12-12 03:24 AM - Post#739521    

Hi guys...long time lurker...

Anyways, I've been doing daily deadlifts with a maximum weight of 115kg for 2x5 along with other stuff.

Yesterday was the 21st workout in 30 days. I tested the deadlift, and found to my pleasant surprise that I managed a single at 170kg @ 84kg bw, whereas my previous max has been 165kg at a bw of 99kg.

What made it even more special for me was the fact that I have lifted a maximum of only 135kg this year.

Thanks, and blessings, Dan :)

07-17-12 11:17 AM - Post#740003    

More questions:
Does the frequency of workouts matter? In other words if I lift 5X/week or 4X/week is it better than 2X/week or 3X/week?

07-18-12 04:39 PM - Post#740123    

Hello, I've been reading Dan's articles for quite a while now and also own Intervention (online version) as well as Easy Strength. I decided to try out the 40 day work out and so far I've completed 33 workouts. I'm doing front squats, db bench press, deadlift, pull ups, kb swings and ab wheel rollouts.

Prior to starting the program I was lifting 2x per week, doing all of the above except for deadlifts. I hadn't done any conventional deadlifts this year at all, just some light RDLs.

I tested my approximate maxes 2 weeks before starting the program and got 285 FS, 455 DL (first dl this year), 120x5 DB bench. These were all focused efforts without any psyching up.

I've been doing the program 5x per week, varying weights in the 40-70% range depending on how I feel. I've logged every single workout in a spreadsheet. Today I tried to work up to some singles in the squat and deadlift. I barely made 265 FS, failed at 295. Made 365 DL, failed at 405; it felt immensely heavy. My weight has not changed in the last two months and there are no external factors I can think of that could have affected my performance (green light!).

Other impressions are that the protocol is quite enjoyable, very quick to do and I haven't felt any soreness or much fatigue for the most part. On the other hand I've been feeling frequent discomfort in a lot of joints that felt fine before - knees, shoulders, elbows. In fact I had to stop bench pressing because I was not comfortable with the tightness in my right shoulder.

07-18-12 05:34 PM - Post#740128    

AlexMN,

I've done Easy Strength a few times before logging it here recently. The variation I settled on was to go as heavy as possible for 2x5 while still being able to repeat the effort the next day. In practice, this ended up being the weight i would use for the final set of an ascending 5x5 workout. I dropped strength very quickly in the 40-70% range you described above. I didn't gain as much strength as expected but the change in my body composition was amazing. Elbows and knees were a bit sore. It was also very fatiguing.

Here's an example of my ascending 5x5 vs. Easy Strength for the front squat. Our front squats and deadlifts are close, if that means anything.

5x5
Front squat: 5@225,230,235,240,245

Easy strength
Front squat: 2x5@245

Work does things. Hard things take time to do. Impossible things take a little longer. -Percy Cerutty

07-18-12 05:43 PM - Post#740130    

Thanks Robert, that's interesting and I'm gonna give it a shot after the joints rest up a bit. I definitely feel that using 70% and under as I have has made my body forget what heavier weights are supposed to feel like. Did you also use higher percentages for deadlift, and managed to recover? Can you post an example of your DL numbers?

07-18-12 05:55 PM - Post#740131    

I have pulled 500 on several occasions, but I used the Romanian deadlift for Easy Strength. I wanted a quad dominant lift and a posterior chain lift with as little crossover as possible, for recovery purposes. I was using 275 for the RDL but have never maxed on this exercises so I cannot give a percentage.

Work does things. Hard things take time to do. Impossible things take a little longer. -Percy Cerutty

07-18-12 06:03 PM - Post#740132    

FYI, this method only worked well for me during summer and winter holidays. During these times I can lay around all day if the training demands it. Attempting it concurrently with a forty-hour workweek was too much. But I never limited myself to five exercises either. I would sometimes add both a vertical and horizontal push and pull, two kinds of calf raises, light back squat, Olympic bar curls, French press, shrugs, and an incline press, each for 2x5. The repeated full body workouts is what seemed to really drive the body composition changes, via very favorable nutrient partitioning.

Work does things. Hard things take time to do. Impossible things take a little longer. -Percy Cerutty

08-07-12 08:20 PM - Post#742042    

Ten workouts in I was making some good progress, started to feel that "grease the groove" that Pavel speaks of, especially in the BP. However, in judo practice last night, I bruised my ribs. I'm thinking this will set me back at least two-three weeks. So... should I start from scratch once I recover?

40 Day workout users...
08-09-12 08:47 AM - Post#742203    

Dan,

Built a little more daylight into days 21-30 (took 18 days) and swapped the second 5-3-2 with the six singles as laid out in my PM. This time, nudged the 2x5 squat and bench press up only once, and kept the deadlift the same, making the goal increased speed with better form.

Worked well. Did not have recovery issues on days nine and ten, as I did at the end of the first and second two-week segments (which were otherwise productive), and was able to progress to my next meet openers on singles day without violating the easy strength philosophy.

Will be doing your option 3 deload again before the final segment. Fun stuff, but very strange to leave the gym with one side of my body pumped!

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 08-09-12 11:57 AM. Reason for edit: No reason given.

08-09-12 09:56 AM - Post#742215    

Yes, it is...I know what you mean. The upside is that the second workout is practically stress free...it takes no mental fire at all.

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

08-24-12 03:23 PM - Post#744163    

Dan,

Is there a preferable version of 40 day workout?

I mean that on your website danjohn.net you wrote that Pavel challenged you to do a 40-day workout. Which consisted of "five moves"; Press, pull, hinge, squat and carry.

Other version is on t-nation, and also in Easy Strength.

There the moves are listed: Push, pull, posterior chain, explosive and anterior.

Well, the difference is the squat/explosive movement.

Which one should I prefer?

I have done it like in your website and currently doing it like in ES.

Hinge and squat both rely a lot on each other.

Is it too much for the posterior chain to have both hinge and squat movements? Or should they be choosed as Robert_Benck mentioned to have as little cross-over as possible?

"To rest is to rust."

40 Day workout users...
08-24-12 03:30 PM - Post#744164    

POFS, I just stared this workout (Day 4 was today) and this is what I do. May be good for you, then again it may not be. Just something that you could look at.

Incline Press
Deadlift
Chins/Superset with Power Curls (seemed like a good idea to do that and so far I like it)
Front Squats
Farmer Walk
Ab work (I change this to suit what I feel I "need")

I Always do foam rolling, stretching and usually some rubber tube work...Again seems to work well for me

Oh and my warmup consists of Jump rope, Goblet Squat, Swings, Get-ups and some very light cable stuff like face pulls, rowing, pushdowns.

Edited by JDII on 08-24-12 03:32 PM. Reason for edit: No reason given.

40 Day workout users...
08-24-12 05:03 PM - Post#744191    

Chins ss with power curls? Be careful, my brother. You wouldn't want those gunz to get too freaky.

In one ten-day segment, I did weighted pullups and was pleasantly surprised how much strength I'd gained by the time I reached the singles day. This segment, like you, I'm doing chins, but I'm going for reps.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 08-24-12 05:18 PM. Reason for edit: No reason given.

Re: 40 Day workout users...
08-24-12 05:06 PM - Post#744192    

• AAnnunz Said:

More likely to end up with freaky elbows...

Re: 40 Day workout users...
08-24-12 05:24 PM - Post#744194    

• Matt Lentzner Said:

JD's freaky, period. Check out his log, and you'll see what I mean. However, I do hope the rest of you convince him not to push it, because I couldn't deal with him having bigger biceps than me.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 08-24-12 05:29 PM. Reason for edit: No reason given.

08-24-12 08:55 PM - Post#744224    

• POFS Said:

I don't like to take the squat out of my routine for any length of time, even forty days. The front squat is nice since there is little hinge to the motion. It pairs very nicely with something like swings or RDL, which are all hinge.

Another variation that worked well was to use a more balanced single movement. I did 1.5-2x the volume with the back squat, I.e. 3-4 sets of five. When doing this I'd also use farmer walks for mobile planking.

With the RDL/FS cycle I think the ab work in the form of the ab wheel was unnecessary. Especially if you are doing standing presses as your push.

Once again I want to say that I have had to use pretty high intensities to maintain strength and size on the program. 70% wasn't cutting it. But I think the program is unparalleled for recomposition purposes. You create a whole-body nutrient sink which makes it hard to get fat.

Work does things. Hard things take time to do. Impossible things take a little longer. -Percy Cerutty

Re: 40 Day workout users...
08-24-12 09:03 PM - Post#744225    

• AAnnunz Said:

I doubt I'll ever get close Al, I've seen your pictures!! My power curls are more like cleans with a underhand grip, no issues with my elbows at all. As a matter of fact the underhand grip saves the elbows, it's the overhand suff that kills me

08-25-12 02:59 AM - Post#744237    

JDII - I doubt it would work for me to do both chins and curls. Chins hit my biceps big time. I'm doing them relatively slowly with a pause on top. Currently making a set of 5-10 feel like nothing. On a single day where I go over 50kg added I definitely know that I don't need more stimulation on my upper body pulling.

Robert, I totally agree with you. If you are doing a deadlift variation + front squat + standing press and maybe even chin-ups/pull-ups too, there is NO need for anterior work...

Hinge is my main goal. If I use Zerchers, behind the back deadlift or deadlifting on a deficit I don't need a squat movement. If I'd do normal deadlift, RDL, straigth/stiff leg variation I think I'd miss a squat.

I do goblet squats everyday. If I don't have possibility to add weights, I do them without. At the moment I don't have a squat rack, so I have used Zerchers and hip belt squats as a squat. I hope this will change soon. I miss back squat.

I was actually thinking on doing (SPP) for hinge and (GPP) for legs and vice versa on different cycles.

For example: reverse sled pulling (GPP for legs) and deadlift (SPP for hinge)

or

Sprinting (GPP for hinge) and front squat(or sissy squat/hack squat if you want to exaggerate) (SPP for legs)

What do you guys think?

"To rest is to rust."

08-25-12 03:10 AM - Post#744240    

BTW, I think it's totally true what someone said on the Dragondoor forum about chin-ups/pull-ups.

There is a correlation between the reps and fat % on this one.

Quote from Dragondoor forum user BillLumbergRKC:

• Quoting:

http://kbforum.dragondoor.com/showthread.php?t=153148

What do you think?

"To rest is to rust."

08-25-12 07:04 AM - Post#744250    

You lost me at GPP and SPP.

Work does things. Hard things take time to do. Impossible things take a little longer. -Percy Cerutty

08-25-12 07:26 AM - Post#744251    

• Robert_Benck Said:

General Physical Preparation (GPP) and Specialized Physical Preparation (SPP)

40 Day workout users...
08-25-12 08:27 AM - Post#744256    

• POFS Said:

While I've never known someone with high bodyfat to do a lot
of pullups, bodweight has a lot to do with it, too. The TSC has no weightclasses but level the field by letting the hulks have the advantage for deadlifts, knowing we little folk will even the score with higher pullup numbers. Plenty of anecdotal evidence in the tacticalstrengthchallenge .com contest results.

Be that as it may, pullups/chins are great selections for the 40-day program. If, like me, you join them with the
(or variation), they provide balance to the routine as well as
assistance work for bench press & deadlift.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 08-25-12 11:06 AM. Reason for edit: No reason given.

08-31-12 08:05 AM - Post#744969    

I've thought about and planned on doing the 40-day thing several times but have finally committed to it. Five workouts in now. Preaching to the choir here, but the beauty and 'magic' of this is that after a week, I lifted over 25,000# volume and did 50 pullups without breaking a sweat, leaving me fresh enough and with plenty of time to train for other things I'm working on. Coolio.

40 Day workout users...
09-01-12 04:24 PM - Post#745101    

EES version with option 3 deload.

Warmups:
Swings, goblets, & 1/2 TGUs per program, plus rotator complex, GMs, The Bear (bar only), halos, and inverted rows as needed

Primary movements:
First ten-day segment -
5-second pause squat: start 115x5; top set 225x1
Paused CGBP (thumbs on clear): start 135x5; top set 235x1
RDL/SLDL: start 135x5; top set 365x1
DB row: start 100x5; top set 150x1

Second segment -
Zercher squat: start 155x5; top set 205x2
Pause CGBP (2" from clear): start 185x5; top set 250x1 PR
Deficit (3") deadlift: start 295x5; top set 425x1
Pullup: start 25x5; top set 130x1

Deload here

Third segment -
Squat: start 215x5; top set 305x2
Bench press (shoulder width grip): start 175x5; top set 235x1
Deadlift: start 315x5; top sets 425x2, 435x1
Hammer row: start 225x5; top set 400x1
[Note: Top sets will be openers for October meet]

Deload here

Fourth segment:
Close stance safety bar squat (2x5 days): 175-185x5
Squat (5-3-2 days): 305x2, 317x2
Bench press (pinkies 1" inside rings): start 195x5; top set 240x2
Deadlift: start 275x3x3 against 80 lb resistance bands; top set 450x2
Chin: start 30x8x3; finish 40x8x3
[Note: Was hoping for a grand finale with my planned second attempts but strained an adductor (minor) during workout #38 and will have to finish with some easy 2x5s instead of singles.]

Abs:
One per workout, most often ab wheel, but also lots of emphasis on weighted stuff

Weighted Carries:
Rotated through farmer, suitcase, waiter walks, heartbeats, and tire flipping.

Correctives:
Foam roller, mobility, stretching/yoga, cold baths, prefab (reverse hypers, face pulls, disconnects), flushing (single joint bodybuilding, very light, ultra-high reps)

Goals & Results:
1. Improve form and speed on powerlifts. Mission accomplished. Could use more confidence on squat depth, but form is much improved. Bench press and deadlift form and speed better than ever. Slammed meet openers in segment three and felt pretty confident with the 90% (of meet goals) doubles in segment four.
2. Get as strong with close(r) grip bench press as I am with ring finger on rings (to preserve shoulders). Almost there. Progress much better than expected.
3. Strengthen weak areas (hips & hammies) with selected squat and deadlift variations and maintain upper back strength with pullups and rows. Not sure about PRs but don't remember doing much more..or getting there as quickly.
4. Get in peak condition. Pushed fairly hard with the carries and did hill sprints once a week. Dropped to 9% bodyfat. Bodyweight setpoint went from 169-171 to 164-166. Photos on my log if you're interested.

Really enjoyed the routine. Conducting 'mini-meets' with submaximal weight was a hoot and quite the confidence builder.

Thanks for all you do for us, Dan.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 09-03-12 08:27 AM. Reason for edit: No reason given.

09-03-12 06:25 AM - Post#745201    

COMPLETED MY 40 DAY PROGRAM AS INSPIRED BY UNCLE AL.I THOUGHT IT WOULD BE A GOOD WORKOUT FOR THE SUMMER SINCE SOME OF IT WAS DONE OUTSIDE. I HAVE DONE 10 DAY VERSIONS SINCE THE 1970'S AND THEY ALWAYS WORKED .
MY GOAL WAS TO GET IN GOOD SHAPE AFTER SOME SURGUREY AND FOR PRE COMPETION
I DID IT IN THREE PHASES
PHASE 1 2WEEKS UPPERBODY .
CHEST , SHOULDERS, BACK ,BICEP, TRICEP ,2SETS OF 5 , AND ADDED WGT EVERYWORKOUT
PHASE 2 4WEEKS: COMBO POWERLIFTING STRONGMAN.
SLDL,SQT, VERT LEG PRESS,FARMERS WALK ,TIREDRAG WITH WGTS,MIL PRESS,DB PRESS , USED 5 LIFTS PER WORK OUT AND MIXED THEM UP
PHASE 3 2WEEKS:CHANGE UP
DID A DIFFERENT BODY PART EVERYDAY
LEGS , CHEST , SHOULDER, BACK, ARMS
CONCLUSION AT 66YRS OLD I WAS VERY HAPPY I FINISHED ,I LOST ABOUT 8 LBS AND CONDITION WAS VERY GOOD.
I DID NOT FOLLOW THE PLAN AS WRITTEN BUT MODIED IT FOR MY STRENGTH AND CONDITION .
I WOULD RECOMMEND TO EVERYONE TO DO SOME PUSHING AND PULLING HEAVY STUFF .ADD WGT TO THE BAR EVERYWORK OUT , WORK THE ABS , I LIKE HEAVY STUFF LOW REPS
I AM NOW BACK TO POWERLITING TRAINING AND PREPARING FOR 2012 WDFPF WORLD CHAMPIONSHIPS
I HAVE ADDED TO MY REGULAR WORK OUTS ,TIRE DRAG , SLED PUSHING, FARMERS WALK AND SAND BAG CARRY
CHECK MY LOG TO SEE THE PROGRESS
THANKS

09-03-12 07:47 AM - Post#745203    

I just read the EES blog post on DanJohn.net.

The template is a bit different from the one on Easy Strength.

I imagine front squat 5 times a week for 8 weeks will be awesome!

My training log

40 Day workout users...
09-04-12 02:54 PM - Post#745335    

Just wrapped up my second go around of Easy Strength/40 day work out. Still not exactly sure what the difference is but whatever.

I did it through the entire summer and I'm a big fan.

The movements I chose were...

Zercher Squat(deadlift to the thighs)
Chin-ups
Double Kettlebell C&P

I figured with these three I was getting plenty of ab work so I kind of ignored the anterior chain move. Plus I like simplifying.

Took my zercher squat from 235 to 290 for an easy single.

I didn't test my chin-ups but I KNOW I can do about 12-15 now. That's a huge improvement over the 5 I started with.

Finally, my shoulders are HUGE and I can finally see my abs for the first time in my life.

Anyway huge fan, highly recommend if you have tried it already. Can't wait for my next go around with it.

Murph

Murph

Edited by Murph on 09-04-12 02:56 PM. Reason for edit: No reason given.

Re: 40 Day workout users...
09-04-12 06:50 PM - Post#745360    

• Murph Said:

I really like this suite of movements. I'm going to give it a whirl for my next ESS. Thanks!

Re: 40 Day workout users...
09-04-12 07:24 PM - Post#745364    

• Murph Said:

There is something about high-frequency, total body workouts that just shreds off the fat.

Work does things. Hard things take time to do. Impossible things take a little longer. -Percy Cerutty

09-05-12 04:41 AM - Post#745398    

I'm currently on ZSQ - CHIN-UP - TGU.

It's great and total.

Add some sprints, swings/snatches, carries or sled work to either warm-up or finish, and you don't need anything else for a long long time...

"To rest is to rust."

09-08-12 03:59 PM - Post#745759    

Currently on the run with 40 day. I'm on second singles day.

Got the most reps with 32kg (C&P) in one training session PR. Also yesterday I bested my PR on Zercher squat by whopping 15kg!

I had to split the singles day as it was very busy with travelling etc. Also had to leave singles on chin-ups because I didn't have add-on weights here. So I just did 2x5 chins.

"To rest is to rust."

09-13-12 10:44 PM - Post#746473    

Eight weeks on, Gyorgi's lifts have gone,
Squats, 80 --> 100kg using not more than 65kg for sets in training.
Bench press 70 ---> 80kg using not more than 50kg.
We didn't test his deadlift since after his squat max he did a full squat workout with someone else.

One of my gym members has spent the last few weeks squatting 30kg for sets of 5, yesterday squatted 47.5kg. She definitely had 50kg in her but hasn't yet learned to grind through.

Me, 4 weeks ago I squatted 100kg for a single, I did 3 weeks of 60-75kg for 20 reps total, today squatted 105kg. My boss watching said, "you had 110 in you, but oh well, hindsight." I'm in no hurry. I'm 41, bad back, moving house in a couple of weeks, have a 14 month old boy, etc. "Orange light situation."

As usual, not lifts that will impress everyone, but it knocks home the point that you don't have to bash up against your max to improve your max. With Easy Strength, your life can be orange light and you can still go.

Athletic Club East Strength in numbers

09-16-12 01:42 PM - Post#746813    

Check my training log for 20 days of ES. Had to change my schedule due to several things, but coming back to ES after a month.

"To rest is to rust."

09-17-12 07:44 PM - Post#746975    

After doing Dan's Updated/Revised Lift For Throwers for a couple of years now, I started doing Dan's EES about 5 days ago...The former being a variation of the latter. I hope this doesn't count against me for changing programs at the drop of a hat.

So far the most difficult thing (mentally) for me has been keeping the poundages low enough to keep the barbell speed up.

The CNS hit is way less that way than grinding out reps and not wanting to lift again until three-four days later. Probably ought to a "work" comparison on this as I believe in the long run I'm doing more "work" with the lower weights.

Things I've noticed:
1. High rep KB swings are harder than I thought.
2. TGU's even done half style are very good warm-ups.
3. Waiter Walks kick my butt in a good way.

OD 'Equitare, arcum tendere, veritatem dicere.' - Herodotus, 484-425 BC 'To ride, shoot straight, and speak the truth.' - Col. Jeff Cooper, 1920-2006 AD 'μολὼν λαβέ' - Leonidas, King of Sparta, 540-480 BC 'Come and take it' - Texian Flag, 1835 AD

09-17-12 11:11 PM - Post#746991    

I did the 40 day program some time ago and enjoyed it...however I think I'll like the EES better as doing the same 5 movements for 40 workouts got a little monotonous for me.

I'm just starting a two week ESS cycle, followed by one week of short metcons, hill runs and sleds.

My 5 movements are:
Back Squat
Power Clean
1-arm Press
Batwings
Loaded Carries (mostly Farmer Carry w/ varied weight & bottoms up waiter walks)

Should I stick with the same rep scheme for the power cleans?

Thanks

09-18-12 11:29 AM - Post#747041    

• o1d_dude Said:

Same here.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

09-18-12 09:33 PM - Post#747117    

The 6 singles template might work better for o-lifts Tstone. At least for me that's usually the case. I just don't like doing them for reps, seems like form tends to break down.

Murph

09-19-12 04:46 PM - Post#747212    

• Murph Said:

Glad you said this. I have been fairly slavishly following the ES rep template - 5x2, occasional 6 singles, 5-3-2 etc irrespective of the exercise. However Dan has said in a few places that for partial-body exercises you need more reps.

I have been doing pullups (with a dead hang in between for a second or so), power cleans and front squats (deep, starting with a clean from the floor). I find sets of five to take quite a while - 20-30sec, definitely getting into muscle endurance / fatigue territory there. I feel like 5 doubles or 3x3 would let me get more work done.

By contrast, for any lift with a rest in between, like deadlifts from the floor, sets of 5 would be a lot easier...

Anyone got any feelings on this...

40 Day workout users...
09-19-12 05:34 PM - Post#747213    

Yea, I found myself using long pauses on 5x2 squats and bench presses to make the low intensity more challenging. It was a good opportunity to work on explosiveness out of the bottom.

I lift doubles and triples at higher intensity ranges or for speed, so I can't compare them to the 5s.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 09-19-12 05:43 PM. Reason for edit: No reason given.

40 Day workout users...
09-19-12 07:23 PM - Post#747221    

Quote "However Dan has said in a few places that for partial-body exercises you need more reps."

In the "Revised Lifting for Throwers" program, which is essentially Easy Strength, the recommendation is for "five sub maximal sets" every day for pull-ups. It's a five day per week program so, that's a lot more reps than 2x5.

Work does things. Hard things take time to do. Impossible things take a little longer. -Percy Cerutty

Edited by Robert_Benck on 09-19-12 07:24 PM. Reason for edit: No reason given.

09-19-12 10:39 PM - Post#747247    

For pull-ups and chin-ups I often found myself using the "rule of 15-20" just to get some more volume and really GTG.

Another solution that I found to really work well was to add weight and reverse the rep scheme to 5 sets of 2 with the idea being more GTG but well within "the rule of ten"

Murph

09-20-12 07:55 AM - Post#747272    

For me, the prescribed rep schemes were fine for weighted pullups/chins. If you stick with bodyweight only, you have to go with more reps, or there's no progression.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

09-27-12 02:50 AM - Post#747997    

Stay the course
The earlier-mentioned Rosemary has now for singles squatted 45 and deadlifted 70kg. At 64yo, 56kg and with herniated L4/5. She finished the session with DL 60kg 3x3.

When she stalled a bit on hinges, I had her just go light during the week, only during our workouts did we kick it up. This broke the stall. So in the 40%-80% range, she'd done 40-50% on her own 2-3 times a week, and 70-80% with me once a week. This approach may sound familiar.

With her and a couple of other surprising clients, I keep having the urge to change the programming. They've reached X lift, maybe I should change? I think. Then I remember, "it worked so well, I stopped doing it."

I also thought of this when teaching a new guy to front squat. It was horrible at first, I was physically manhandling him into position, and thinking, "did I go too far? should I wait a few months before getting him to do this?" And 3 sets later he was fine. Trust the process, stay the course.

Just keep plugging away. Consistent effort over time gets results. I used to emphasise the "effort" part, now I think the "consistent" part is more important.

Stay the course. I'm telling myself, if you guys happen to overhear it and take note, all the better.

Stay the course.

Athletic Club East Strength in numbers

09-28-12 06:54 AM - Post#748109    

This time easy strength has really worked, although I'm not sure what is different this time around. I've added ten pounds to front squat, and got four reps with it, matched my all time best in the press and bench press but for double the reps. Yesterday 475 leaped off the ground in the deadlift. And if I keep doing the 65 lb swings I'll need a all new dress pants.

Work does things. Hard things take time to do. Impossible things take a little longer. -Percy Cerutty

09-28-12 08:16 AM - Post#748116    

You made some amazing progress this time, Robert, especially considering how often you throw, too.

The front squats, TBDLs, chins, and swings turned out to be a great combo for building a strong deadlift.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

40 Day workout users...
10-08-12 11:09 AM - Post#749015    

Hi all!

First of all thanks for all in this forum, have been a long time lurker, but decided now to open my mouth.

Interested in incorporating strength training for my BJJ training as I need more strength to compete in my division. I roll Mon - Fri every morning for 45min one-on-one session and 2-4 times a week I have a group session of 90min. So quite a much of volume there. I am over 30 and while being involved in sports and active lifestyle for almost two decades, never been an outstanding athlete or successful competitor.

Easy strength seems like a viable option as I have time to do it before my morning BJJ session and one session does not put too much stress on the body and its recovery capacity.

I planned to use only 3-4 lifts to keep the time short and not to train too much. I would like to hear your thoughts about the general plan and the lifts you think would be the most suitable in my case.

Planned lifts:
- Goblet sq (sort of a warm up lift)
- Zercher sq
- snatch grip DL
- Chin ups
- Bench press or standing military press (cant decide this)

Thank you in advance and your thoughts are highly appreciated.

EDIT: I forgot to add that I will start very very light indeed with all the lifts.


Edited by OlaviH on 10-08-12 11:11 AM. Reason for edit: No reason given.

Re: 40 Day workout users...
10-09-12 02:00 PM - Post#749105    

OlaviH

Zercher Squats are supposed to be great for fighters.

On 40 Day program though the four-arms will take a massive beating the first two weeks. People will think you are a heroin addict and you will definitely be questioning why you chose that lift.

But IF you can get past the first two weeks you will basically become a terminator with the lift and the pain won't phase you in the slightest.

Murph

Edited by Murph on 10-09-12 02:02 PM. Reason for edit: No reason given.

10-09-12 02:05 PM - Post#749107    

I wouldn't take two big posterior chain lifts. Take the snatch grip away and add TGU.

You can off course cycle the lifts.

"To rest is to rust."