02-02-16 02:03 PM - Post#832669    

Dan you're a Genius! I kept the goal the goal (oh yeah and I did the 40 day program as well). Thank you for Presenting this program to me
and I hope one day to get the opportunity to train with you and your crew in your garage! I know this is a textbook below, but hope when time
allows, you will get a chance to read it in its entirety.

I wanted to give an account of my Easy Strength Journey. If you care to look I have given a detailed analysis
below of my experience. Soon, I plan to attach a detailed spreadsheet where other metrics have been calculated. This was by no means a
perfect experiment but there are a few pre - requisites you need to know.

- All training was done in a fasted state (5 Sessions were not)
- Diet = Eat like an Adult!
- Use of a Heart Rate Monitor to assist in RPE (Not a perfect calculation as a few times monitor went on the fritz)
- Just came off a Hypertrophy/Strength Hybrid Cycle


- Lift Selection, Current Stats and Current Situation

To better understand the breakdown I wanted to give a little insight into the Lift Selection and also as to where I
am in my lifting journey. I switched jobs recently and because of the dynamic of the situation (i.e. Toddler,Family, Life etc)
I needed to have my sessions at lunchtime. That being said there was a gym available on the floor below me which was a
great convenience. The bad news was this gym has no squat rack (I was mortified!), but found out they are transitioning some equipment
to get one so I went ahead with the membership. I also have a personal gym at home so when time allowed my lifting was done there and I
can thankfully say it was done with the addition of a squat rack and chalk. :)
I had recently came off of a Hypertrophy/Strength Hybrid Cycle which yielded great results. Physically
I felt like I looked much better and I was already a lot stronger, so I wasn't sure what kind of results I would
expect with my current strength gains as to what I would consider an intermediate lifter. For the record I did some quick
Pre program test results on Christmas eve and began the program on Christmas day (Hence my title of this article), they are as follows:

6'3" and usually stay around 195-200 lbs (31 years old)
196.2 lbs 10.2% Body Fat (12/24/2015)
No belts,wraps,sleeves or Olympic Shoes although occassional Gloves or chalk were used as needed


Hook Grip Deadlift - Most of my workouts were done at a gym where chalk is not allowed (no comment) so I used a
pair of Mechanix Gloves to spare my hands. On a few rare occassions I pulled supine grip.
Hook Grip Deadlift - 422 lbs Current Supine Grip Deadlift is 455 (All time best was 485lbs @ 202 lbs)

Military Press - 181.8 lbs - This was actually about a 0.25 lb improvement as I have really struggled on this lift.

Overhead Squat (From Rack) - 201 lbs - This was done barefooted and the rest of my training was done in either minimal shoes
or barefoot to improve ankle mobility. My best Overhead Squat at this point ever were in
Olympic Shoes and it was 211 lbs from a squat rack. I chose the overhead squat as I had
mentioned before I had no access to a squat rack most of the time so I was forced to either
snatch the weight over head or clean it over head.

Pull Up - 48KG (106 lbs) - I had just cycled off of a pull up regimen I was following and I crushed my recent PR by 18 lbs already so
wasn't sure what to expect after such a gain.

Loaded Carries - No Previous Measurement just varied weights and distances throughout my program.


- 40 Day Results: Below is my training log summary, but I thought I'd spare you & go ahead with my results! Physically I looked about the same not much
change and for whatever reason, I don't know it if was because it has been cold and we had snow the last few days which is rare in NC
but I have been incredibly hungry and my weight has stayed up a few pounds the last week of the program. Anyways, here are my results

Hook Grip Deadlift: 448.6 +26.6 lbs gain
(My supine grip lift was 465 which as 10 lb increase with no belt, could have probably done more
but had other lifts to test.)

Military Press: 185 +4 lb increase I was so excited as I always struggle with this lift and I put it up easy!

Overhead Squat: 225 +24 lb increase, This was done from a power clean off the floor so I was ecstatic especially since
my best ever lift in olympic shoes from the rack was 211. This was also easy!

Pull Up: 120 +14 lb increase, This was also easy I can't believe how much my pull up has increased in the last few months.



So there you have it, from Christmas Day to Ground Hogs Day, I lifted sub maximal weights daily for 40 days straight and saw the best strength gains of my life!
Thank you again Dan for the contribution you have made to the fitness industry and how you have impacted my lifting career!


For the record the below numbers are all in pounds unless otherwise noted.


12/25/2015 Day 1 BodyWeight: 196.2 BodyFat:(%) 10.0 2x5

Deadlift 234
Military Press 100.5
Overhead Squat 100.5
Pull Up 53
Farmer Walk 48Kg(L) 40kg(R) approx 120 Feet

12/26/2015 Day 2 BodyWeight: 195.2 BodyFat:(%) 9.3

Deadlift 234
Military Press 100.5
Overhead Squat 100.5
Pull Up 45
Farmer Walk 48Kg(R) 40kg(L) approx 120 Feet

12/27/2015 Day 3 BodyWeight: 194.0 BodyFat:(%) 10.0 5/3/2

Deadlift 234/5 284/3 334/2
Military Press 100.5/5 130.5/3 150.5/2
Overhead Squat 100.5/5 130.5/3 154/2
Pull Up 45/5 53/3 70/2
Waiter's Walk 40Kg(L) approx 40 ft then 40Kg(R) approx 40 ft

12/28/2015 Day 4 BodyWeight: 196.0 BodyFat:(%) 9.3 2x5

Deadlift 245
Military Press 115
Overhead Squat 115
Pull Up 50
Farmer Walk Trap Bar 330 lbs approx 80 ft

12/29/2015 Day 5 BodyWeight: 195.4 BodyFat:(%) 9.5 2x5

Deadlift 275
Military Press 125
Overhead Squat 125
Pull Up 50
Farmers Walk + Waiters Carry 110 +60 For each hand approx 80 ft

12/30/2015 Day 6 BodyWeight: 193.2 BodyFat:(%) 9.8

Deadlift 274.5
Military Press 110
Overhead Squat 110
Pull Up 53
Suitcase Carry (40kg) Left Hand approx 120 Ft Right Hand approx 120 Ft

12/31/2015 Day 7 BodyWeight: 194.6 BodyFat:(%) 9.8 6 Singles

Deadlift 110 220.5 270.6 308.6 358.6 378.6 428.6 (Last Set Really Heavy and Realized I did 7!)
Military Press 44 54 84 128 148 1 72
Overhead Squat 54 74 132 142 152 186
Pull Up BW 10 15 53 70 88
Farmers Carry 80kg(L) 68kg(R) approx 40 Ft


01/01/2016 Day 8 BodyWeight:194.6 BodyFat:(%) 9.9 1x10 Non-Fasted

Deadlift 132
Military Press 74
Overhead Squat 74
Pull Up BW
Farmers Carry 40kg(L) 48kg(R) approx 60 Ft

01/02/2016 Day 9 BodyWeight: 196.0 BodyFat:(%) 10.4 2x5

Deadlift 316
Military Press 140
Overhead Squat(Rack) 140
Pull Up
Farmers Carry 90(L) 90(R) approx 180 Ft




01/03/2016 Day 10 BodyWeight: 193.8 BodyFat:(%) 10.3 5/3/1/1

Deadlift 338/5 382/3 4 12.6 412.6
Military Press 140/5 150/3 160 17 0
Overhead Squat(Rack) 140/5 150/3 1 54 184
Pull Up 53/5 70/3 80 80
Farmers Carry 90(L) 90(R) approx 40 Ft

01/04/2016 Day 11 BodyWeight: 195.6 BodyFat:(%) 9.8 2x5

Deadlift 325
Military Press 135
Overhead Squat 135
Pull Up 50
Farmers Carry Trap Bar 230 for approx 60 ft

**At this point started going too heavy too fast and having grip fatigue, Volume starting to add up**

01/05/2016 Day 12 BodyWeight: 196.4 BodyFat:(%) 10.4 2x5

Deadlift 305
Military Press 140
Overhead Squat 95
Pull Up 35
Waiters Walk + Overhead Carry 32kg and 16 kg approx 60 ft

** Backed off weights as Grip and lack of sleep past 2 days**

01/06/2016 Day 13 BodyWeight: 194.6 BodyFat:(%) 10.1 5/3/2

Deadlift 315/5 365/3 4 05/2
Military Press 135/5 155/3 160/2
Overhead Squat 135/5 140/3 155/2
Pull Up 50/5 70/3 75/2
Farmers Carry Trap Bar 420 approx 120 Ft

01/07/2016 Day 14 BodyWeight: 196.4 BodyFat:(%) 10.3 2x5

Deadlift 275
Military Press 95
Overhead Squat 125
Pull Up 35
Farmers Carry Trap Bar 240 approx 160 Ft

**Realizing Value of Lighter days, backed off some**

01/08/2016 Day 15 BodyWeight: 195.0 BodyFat:(%) 10.1 2x5

Deadlift 315
Military Press 95
Overhead Squat 130
Pull Up 45
Farmers Carry Trap Bar 240 approx 120 Ft

01/09/2016 Day 16 BodyWeight: 194.2 BodyFat:(%) 10.5 2x5

Deadlift 320.4
Military Press 118
Overhead Squat(Rack) 140
Pull Up 53
Farmers Carry 68kg(R) 48KG(L) approx 80 Ft

01/10/2016 Day 17 BodyWeight: 193.0 BodyFat:(%) 9.5 6 Singles

Deadlift 140 228 338 3 88 408 438.6
Military Press 74 94 118 128 138 163
Overhead Squat(Rack) 74 88 114 158 184 208.4
Pull Up BW 10 35 53 70 n/a (Forgot to write down?)
Farmers Carry 80kg(R) 68kg(L) approx 40 Ft

01/11/2016 Day 18 BodyWeight: 195.2 BodyFat:(%) 10.5 1x10

Deadlift 135
Military Press 85
Overhead Squat 95
Pull Up BW
Overhead Carry 50(L)+50(R) 240 Ft


01/12/2016 Day 19 BodyWeight: 194.8 BodyFat:(%) 10.3 2x5

Deadlift 345
Military Press 135
Overhead Squat 135
Pull Up 20
Suitcase Carry + 20lb vest 70+20 approx 240 Ft

01/13/2016 Day 20 BodyWeight: 194.8 BodyFat:(%) 10.5 5/3/1/1

Deadlift 335/5 365/3 4 05(Supine Grip) 455(Supine Grip) *Slick Bar & had no chalk*
Military Press 135/5 155/3 160 16 5
Overhead Squat 135/5 145/3 165 20 5
Pull Up 50/5 75/3 85 100
Farmers Carry Pinch Grip 45 Plates 90 lb total approx 480 Ft

01/14/2016 Day 21 BodyWeight: 195.0 BodyFat:(%) 10.2 2x5

Deadlift 365
Military Press 145
Overhead Squat 145
Pull Up 20
Loaded Carry 20lb Vest+75lb sled +75lb odd object approx 240Ft

**Felt some Grip Fatigue**

01/15/2016 Day 22 BodyWeight:193.6 BodyFat:(%) 9.8 2x5

Deadlift 225
Military Press 115
Overhead Squat 115
Pull Up 35
Loaded Carry Belt with 16kg+32kg KBs hanging + 75lb Odd object carry approx 120 Ft

**Still Grip Fatigue Backed off this day**

01/16/2016 Day 23 BodyWeight: 193 BodyFat:(%) 9.7 5/3/2

Deadlift 228.4/5 338.4/3 388.4/2
Military Press 118/5 138/3 153/2
Overhead Squat(Rack) 118/5 132/3 1 62/2
Pull Up BW/5 53/3 78/2
Suitcase Carry 150(L) approx 40 Ft Then 150(R) approx 40 Ft

01/17/2016 Day 24 BodyWeight: 196.0 BodyFat:(%) 9.6 2x5

Deadlift 302
Military Press 132
Overhead Squat 132
Pull Up 53
Farmer Carry 90 Each Hand Approx 120 Ft

01/18/2016 Day 25 BodyWeight: 195.4 BodyFat:(%) 9.7 2x5

Deadlift 315
Military Press 135
Overhead Squat 135
Pull Up 45
Farmer Carry Trap Bar 190 arrpx 240 Ft

01/19/2016 Day 26 BodyWeight: 193.8 BodyFat:(%) 10.1 2x5

Deadlift 325
Military Press 135
Overhead Squat 135
Pull Up 20
Loaded Carry 20lb Vest+75lb odd object carry approx 240 Ft

01/20/2016 Day 27 BodyWeight: 195.6 BodyFat:(%) 10.2 6 Singles (Non Fasted Day)

Deadlift 135 225 315 4 05 415 455(Had to Supine Grip Last one but Easy!)
Military Press 45 95 115 135 155 165
Overhead Squat 95 115 135 155 185 215
Pull Up Bw 10 25 50 75 110
Farmer Carry 60 Each Hand approx 120 Ft

01/21/2016 Day 28 BodyWeight: 196.6 BodyFat:(%) 9.8 2x5

Deadlift 295
Military Press 95
Overhead Squat 95
Pull Up 20
Overhead Carry 32kg + 20lb vest approx 12 Ft switched hands halfway

01/22/2016 Day 29 BodyWeight: 195.6 BodyFat:(%) 10.4 1x10

Deadlift 132
Military Press 75
Overhead Squat(Rack) 75
Pull Up BW
Farmer Carry 48kg(L) 40kg(R) approx 120 Ft

01/23/2016 Day 30 BodyWeight: 196.0 BodyFat:(%) 10.3 5/3/2 (Non Fasted Day)

Deadlift 275/5 325/3 4 15/2
Military Press 119/5 139/3 169/2
Overhead Squat(Rack) 119/5 154/3 1 98/2
Pull Up BW/5 53/3 88/2
Farmer Carry 68Kg(L) 80Kg(R) approx 40 Ft


01/24/2016 Day 31 BodyWeight: 197.0 BodyFat:(%) 10.3 2x5 (Non Fasted Day)

Deadlift 310.4
Military Press 110
Overhead Squat(Rack) 110
Pull Up 35
Farmer Carry 40kg(L) 48kg(R) approx 120 Ft

01/25/2016 Day 32 BodyWeight: 199.4 BodyFat:(%) 10.4 2x5

Deadlift 325
Military Press 140
Overhead Squat 140
Pull Up 35
Farmer Carry Trap Bar 320lbs approx 120 Ft

** Last 3 Days During Snowpocalype, Irregular Schedule and Too Much Eating!!!**

01/26/2016 Day 33 BodyWeight: 197.6 BodyFat:(%) 10.1 5/3/2

Deadlift 315/5 385/3 4 05/2
Military Press 95/5 135/3 155/2
Overhead Squat 95/5 135/3 185/2
Pull Up BW/5 25/3 70/2
Odd Object Carry Bearhug 75 lbs

01/27/2016 Day 34 BodyWeight: 196.4 BodyFat:(%) 10.3 2x5

Deadlift 323.4
Military Press 145
Overhead Squat 156.5
Pull Up 53
Farmer Carry 80kg(R) 68kg(L) approx 30 Ft

01/28/2016 Day 35 BodyWeight: 197.0 BodyFat:(%) 10.2 2x5

Deadlift 245
Military Press 135
Overhead Squat 165 *On 2nd Set Got too ambitious and only attempted 2 Reps as I was getting tired*
Pull Up BW
Farmer Carry 50(L) + 50(R) approx 480 Ft


** I was very aggravated after coming up short on 2nd set of reps, so just for my
sanity I took 65 lbs and did a few drop snatches combined with some
behind the neck Sots Presses just to Grease the movement.

01/29/2016 Day 36 BodyWeight: 197 BodyFat:(%) 10.7 2x5


Deadlift 235
Military Press 95
Overhead Squat (Rack) 95
Pull Up BW
Farmer Carry 32Kg(L) + 32Kg(R) approx 200 Ft


** I am very pushed for time today, I intentionally took the percentages down to get through the movement, especially
after my screw up yesterday. This was an early morning session in my cold garage. Plus tomorrow is my last
attempt at 6 singles and I want to be as fresh as possible.

01/30/2016 Day 37 BodyWeight: 196.8 BodyFat:(%) 10.2 6 Singles Non-Fasted


Deadlift 132 242.5 308 358 448.6 398.6
Military Press 44 74 94 154 164
Overhead Squat (Rack) 44 74 94 144 198
Pull Up BW 5 10 53 88 116
Farmer Carry 40kg(L) 48kg(R) approx 40 Ft

** Missed a few lifts, interesting how my session coincided with my weekend which was very stressful. I missed my Military
Press last lift (184 then tried 174) and was too tired. ALso on my last deadlift I tried to supine grip at 488
but I was too burnt out at that point, dumb move. Also missed last Squat at 225 but confident I could have gotten
that, felt like I missed out of frustration. I did PR my Hook Grip Deadlift and Pull Up though.



01/31/2016 Day 38 BodyWeight: 196.2 BodyFat:(%) 10.1 1x10


Deadlift 132
Military Press 64
Overhead Squat (Rack) 64
Pull Up BW
Farmer Carry 32kg(L) 32kg(R) approx 200 Ft

02/01/2016 Day 39 BodyWeight: 199.6 BodyFat:(%) 10.5 2x5


Deadlift 225
Military Press 115
Overhead Squat 115
Pull Up 25
Odd Object Carry 50 (Bearhug) approx 120 Ft


02/02/2016 Day 40 BodyWeight: 1 BodyFat:(%) 10.2 5/3/1/1


Deadlift 185 275 365 4 65 *Last one supine grip and easy!
Military Press 95 115 155 185 *Easy!!!
Overhead Squat 95 115 135 225 *Easy!!!
Pull Up BW 10 20 120 *Easy!!!
Suitcase Carry 32kg(L) for approx 120 Ft then 32kg(R) for approx 120 Ft


** Everything felt easy today!!!

02-03-16 09:18 AM - Post#832702    

This is fantastic. The thing I liked was the honesty, you had tight schedules, odd days and all the rest.

That is a huge pull up. It is interesting to see the difference between your Pull Up and Military, by the way.

Fantastic.

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

02-11-16 12:08 AM - Post#832998    

I finished the program and posted my results in the main thread if you or Dan are interested.

I'd love Dan's opinion on a good follow up program.

Dan, thanks for this great program. I blasted through some long time plateaus.

02-11-16 10:51 AM - Post#833016    

Follow up is usually some kind of goal focused thing. (Bus Bench stuff)

A challenge, a program or whatever that is fairly lock step is often best. It will quickly make you miss ES.

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

08-01-19 05:41 PM - Post#885624    

I know this is an old thread, but I have also achieved pretty phenomenal results with the EES program. Seems to suit me well (maybe everyone?).

For cardio, coupled with this, might be Easy Endurance.

Can't wait to try it out!

It's a good thing I'm in this for the long haul, 'cause it just might take longer than I thought!