Missing you dude! Got some Dan John nerding out to do with you sometime when you got the moment.
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Thanks for checking in dude. Always down for some Dan John nerding out.
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Iām really starting to think that ā5/3/1 for Hargainersā is the answer to Mass Made Simpleās question, or the yin to itās yang.
I know we talked about how the upper body programming in Mass Made Simple is anything but simple. And in one of the older MMS articles I feel like I remember Dan saying to just use 5/3/1 for the upper body work. I feel like these two blend well in that regard.
Then, as for the complexes, I feel like the two programs meet in the middle there, when we consider Jimās assistance work. Since KB movements are included, one could easily run a complex after the main work and satisfy both programs.
From there you reach a decision point: are we running MMS with 5/3/1 or 5/3/1 with MMS? Because we could either do the high rep squat ala MMS now, or we could do the prescribed prowler work on upper body days and squat WM/deadlift work on the respective days. OR be a total lunatic and do the high rep MMS squat as a finisher on the deadlift day.
Iām really just appreciating how well the programs lend, but at this point itās all theory craft. Thought someone whoād actually been there and done that could appreciate it.
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Iām not too sure where to start with this one so hereās a jumble of thoughts, bullet point style:
- I think the upper body work in Mass Made Simple (original version), is probably simple if you have 40 years of coaching experience behind you. I think that for less experienced people, sets, reps and percentages offer a real advantage. They set very clear expectations for an inexperienced trainee who probably doesnāt need a great deal of autoregulation.
- Having said that, i didnāt do the Dan John basic strength portion of the program, i did the Dan John recommended 531 version, with very much Dan John not recommended BBB for the upper body pushes. I also did the Kroc deadlift program instead of 531 deadlifts. I believe this is a smarter way to run the program, and would probably do similar again.
- The complexes took me by suprise because i was expecting them to be Dans typical 3 x 8 type of complex with lighter weights, but they are actually programmed much heavier and lower rep. I was doing them with close to my push press 5RM towards the end of the program. Iām not sure subbing for kettlebells or accessory moves would have the same effect. I think the benefits come from having a heavy barbell in your hand for 15-25 reps.
- I think you could very much make the programs look similar, particularly in the way i ran MMS. Hardgainers seems to be a basic strength program with size gains pushed by a high volume of submaximal work, and the occassional sprinkling of high intensiveness. MMS is the same basic strength program, but with size pushed by a low volume, high intensiveness approach. I can see the value of alternating the high volume, low intensiveness of Hardgainers with the low volume, high intensiveness of Mass Made Simple for a yin-yang effect. If that was an approach i was going to take, iād probably make all āstrength templateā squats front squats, partly for some continuity, but also to lower the weights of the widowmakers.
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Really appreciate the depth and detail there, and you IDād something I wasnāt aware of by looking at the paper: how heavy Danās complexes are in MMS. That DOES change things a bit. Very much appreciate that gem.
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Love the detail in that last response @dagill2 always good too read others thoughts when it comes to programs and how they are laid out. Thanks for that brain dump.
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Work for today:
Rites of Passage day 1:
Kb clean and press:
3 x 1 @ 20kg
Snatch (20kg):
10mins, easy pace
Notes:
- Iāll do a proper update later, to include slight changes to training vectors, an outline of plans and a probable title change.
- This was pretty easy, as expected as the first listed āeasyā day on the program.
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Work for tonight:
1 hour bouldering.
Fairly slow paced (the gym is busy at night), but definitely got distracted by challenges more than i should have done. Managed to top a couple of challenging (for me) problems through refusing to pussy out, so happy with that. New shoes comfortable for the whole session, fresh out the box, so i think i chose wisely there.
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The promised update (I know youāve all been on the edge of your seat waiting for this bit). This is pretty much the same goals i set out exactly a month ago, but with more focus, more detail and more thought.
The Goal:
To be a physically capable human being.
What does that mean? Jocko might call it being an eminently qualified human being, Brian Alsruhe might call it training to be dangerous, @T3hPwnisher may call it being more trouble than your worth. I will just call it being āenoughā. Strong enough, lean enough, conditioned enough for anything life throws at you. I can live without being a world champion, i donāt think i could live with myself if i became the kind of guy who canāt play with his kids, or who doesnāt get called on to move couches. This is @simo74 ādonāt be a fat dadā or Michael Blevins ādonāt be a fat piece of shitā.
The plan:
- Climb. I live within 2 minutes walk of a bouldering centre to which i have full access. I can climb a lot. Iāve set my sights on next years annual bouldering comp which happens around this time every year. Iād like to put a decent showing in there.
- Diet. With all the stress and hassle of the last month (actually, the whole year so far), iāve hit a recent high for weight, so the pounds will be slowly coming off. Iāve entered an informal competition with a colleague for weightloss by the end of May. Should be a good kick start.
- Kettlebells. Iāve put a space in my boot aside for a kettlebell and my climbing gear. Iām starting my kettlebell training with Enter the Kettlebells Right of Passage program on a fairly loose schedule, with pull ups added whenever i can get to parks with a bar. After that, weāll see where i go.
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Work for today:
Another hour bouldering. Went for volume today and knocked out 1 and a half circuits that should have been very easy, but werenāt because of the fatigue from yesterday. Cut the last one short because of pain developping in my right forearm. Had to fight my inner lifter that wanted to keep climbing and finish what i started, but iāve seen enough climbing careers cut short with tendon issues that this seemed like the smart move. Will give the forearms a break until monday at least, iām probably climbing too hard for someone whose body isnāt used to it.
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Once youāre a fairly experienced lifter you really know how to push through pain, so you have to consciously work to self-moderate and keep yourself from pushing when itās inadvisable. I know this from painful experience.
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Good to have you back. How was the move?
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@OTHSteve absolutely. If i had that feeling during a squat session, iād probably avoid high intensity stuff but keep going with the plan, but being so new to climbing and climbing way above a level my tendons are conditioned for, it seemed like a silly idea.
@Koestrizer it was awful. Probably the busiest and most full on 2 weeks since little mans issues, but it is done so time to settle into a new normal and push on. Thanks for checking in.
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Itās good to see that you got through the move!
I ālikedā your last moving status update post, seconds before seeing it had fallen through.
Good luck with the forearm.
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Stressful times, but all done now. Just sitting in the park in the sun, watching the kids play. Lifeās not terrible.
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Work for tonight:
Rite of Passage day 2:
Kb clean and press (20kg):
3 x (1-2 ladders)
Swings:
2 x 10-15-25-50
Notes:
- I really like these workouts, short and sweet.
- Not 100% sure the pain in my forearm is all climbing related, it seems to be exactly the spot where the bell hits my forearm if i do clumsy cleans. Probably not a coincidence.
- Much prefer swings to snatches, seems to flush blood into the forearms much better.
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Work for today:
2 hours bouldering. Got in a lot of climbing, probably 50+ problems. Mostly really easy grades, iāve set myself the challenge of climbing everything graded 5 or lower in the centre, to keep my volume high.
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I look be this as an ideal cross over / non weightlifting activity. It requires great upper body strength and grip with excellent relative strength on the legs.
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Also: core and mobility/flexibility work. It also encourages me to cut away any excess fluff because you feel every single pound of it halfway up a tricky problem. In an ideal world, iād try and squeeze a day of squats and bench in once a week to round this approach out a little more. Something to look into once we know where we are budget wise, and if i can ever get rid of these kids (seriously, why the actual fuck does anyone need 2 bank holidays in May? You just had 2 weeks of Easter, plus an inset day to piss me off. Youāve got another half term in 5 weeks, why do you need 2 bank holidays?)
And on the weightloss front: 5lbs down last week. Looking to lose another 5 (4.6 actually) this week, then maintain for a week or two.
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Work for tonight:
Rite of Passage day 3:
Kb clean and press (20kg):
3 x (1-2-3) ladders
Swings:
10 x 10 hardstyle.
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