DJ Wed PT

Training Bodybuilding
21

Ben, that is fine with the Power Snatch…but remember, Power Snatches are like one handed dumbbell snatches…they are snatches, but not the same as the squat variety. The rules do change. So, I applaud your devotion to the “heels only” method, but you can sneak by without doing it, too. I’m not saying to stop doing it…but PS are a different animal.

[quote]bg100 wrote:
G’day Dan,

I just thought you would like to know that last night I tried farmer’s walks and one-arm DB snatches for the first time. I have come to the following conclusions:

a) I now know why you don’t laugh at FW’s any more!
b) The DB snatches are a heap of fun, a great cardio workout as well and very easy to learn. I seemed to be able to focus on my hip drive with these a bit better than with normal snatches, hopefully there will be a carryover effect.

In the past week I’ve started doing workouts along the lines of CT’s recent Renaissance Body Develpment article where you do 3 big lifts each workout and then some GPP work in a circuit afterwards. Although I don’t have access to sandbags, tyres and sledgehammers as he sugggests I am doing FW’s with DBs, one arm DB work, overhead carries with either DB’s or plates, pullups/chins for max reps and I’ll throw in the occasional Tabatas when I feel brave!

I pick 3 exercises to rotate each time I do the GPP workout. So far it has been a lot of “fun”, and I’ve also discovered that my conditioning levels leave a lot to be desired.

I do an 8 day “week” with 4 workouts, two workouts have “normal” exercises with the GPP following them, whilst two others have OHS as a warmup, an O-lift variation to focus on speed-strength, a bit of a “beach” workout for arms and then sprints at the oval next to my gym.

I’m enjoying these workouts a lot more as getting outside and doing stuff such as FW’s and sprints adds more interest and variety.

Now I just have to try and get a home gym set up so that I can add more strongman stuff to my workouts.

Now for a question completely off this topic. I started up doing power snatches last week after a month or so layoff from them. I decided to work on the “pull from the heels” philosophy by using 10lb plates under my toes. My question is do you take a small jump back to clear the plates when you do the lift? It just seems like one more thing I need to think about during the lift to distract me. Any advice would be appreciated.

Cheers,

Ben[/quote]

22

If someone were to use the John Powell workout for the big lifts (squat, row, deadlift, press, bench) from your 5x5 variations article, what kind of accessory work, if any, would you recommend?

23

In the first or second edition of Get Up, there is the original program. I would stick to it and not get too fancy.

[quote]john p wrote:
If someone were to use the John Powell workout for the big lifts (squat, row, deadlift, press, bench) from your 5x5 variations article, what kind of accessory work, if any, would you recommend?[/quote]

24

Hey DJ! Would you mind tuning into the periodization roundtable and give show us your 4 seasons periodization? Thanks!

25

Just wanted to respond to Keith, who is taking the shot and discus back up. You’re going to have a ball. I never did any of the weights until two years ago and it makes training have a purpose.

Dan, holed my throwing shoes, so I got a new pair in the mail tonight. Broke them in with the 35# weight. Best throw was 30’7", with 10 throws over 29. That will be it until Dallas.

Psyched up big time.

26

John

For OLAD program how would you slot GPP into the program. How many days would you advocate doing them?

I don’t access to sandbags, sledgehammer & sled. So i just sticking to FW with DB, one-arm lifts. sprints etc

Besides these any other GPP recommendations? Regarding sprinting how many sets of sprint should one start with?

John can u PM your contact nos got some issues to discuss with you?

Thks in advance

27

[quote]Danny John wrote:
I ran a 5:51 mile for high school football. I think I broke 59 in the 440 in high school, too. I stopped Judo in the sixth grade maybe…

BPC wrote:
Hey Dan. How was UTA? I’m actually from Arlington TX and was just there visiting some friends. Very hot, but nice people and good food!

  1. Deadlifts-I really try to use my hamstrings when deadlifting by driving through my heels but my lower back is always more sore than anything else the next day. I know that you use: lower back, hams, glutes, traps, etc but is this normal?

  2. Judo came really natural to me too. I actually trained in brazilian jujitsu which is different but similiar and we practiced some judo/greco-roman takedowns when I was in Japan. It “just made sense.” The trips, sweeps, balance, etc. Why did you stop training in Judo? Did you enjoy it? I think I’m actually going to start training in Judo again in a few months.

  3. Ever timed yourself on one of your 400 yard runs? A mile run? Now or back in your younger days?

Thanks Dan!

[/quote]

That’s awesome!

Have you timed them lately?

I ran a 6 minute mile the other day w/out even really practicing (we get tested in the military) but I think I can get it down to 5 minutes w/some work.

59 in the 440 is awesome!

28

[quote]Danny John wrote:
Sure, they have great value…

BPC wrote:
One last question Dan.

  1. What do you think of doing high rep (25 reps) bodyweight squats for someone w/a “weird” knee thing/injury? Keith Wassung recommended this a few weeks ago.

Thoughts?

[/quote]

Thanks.

Why? Is it because of the increased blood flow pushing nutrients to the joints, muscles, connective tissue, etc?

29

My connection to T-Nation was awful tonight…like mud. I just couldn’t get through…see my site on Old Stuff and look for the “Four Seasons.”

[quote]Xfactor88 wrote:
Hey DJ! Would you mind tuning into the periodization roundtable and give show us your 4 seasons periodization? Thanks![/quote]

30

I don’t do the PM things, it is usually a lot of extra work. GPP on OLAD? That’s a lot of letters!

You need to be “in shape” when you start…I never did anything, but that was an error. Sleds et al would have been…in hindsight…a very good idea.

[quote]Axe wrote:
John

For OLAD program how would you slot GPP into the program. How many days would you advocate doing them?

I don’t access to sandbags, sledgehammer & sled. So i just sticking to FW with DB, one-arm lifts. sprints etc

Besides these any other GPP recommendations? Regarding sprinting how many sets of sprint should one start with?

John can u PM your contact nos got some issues to discuss with you?

Thks in advance

[/quote]

31

Looking forward to seeing you. Lifted well today…feel fairly sharp, but you never know…

[quote]Gary John wrote:
Just wanted to respond to Keith, who is taking the shot and discus back up. You’re going to have a ball. I never did any of the weights until two years ago and it makes training have a purpose.

Dan, holed my throwing shoes, so I got a new pair in the mail tonight. Broke them in with the 35# weight. Best throw was 30’7", with 10 throws over 29. That will be it until Dallas.

Psyched up big time.[/quote]

32

had to hit the sack last night - it was getting late here in England and I was on the back of 2 night shifts… anyway, before doing so I re-read the ‘One Hard thing’ article, and really liked the look of the squat and deadlift ‘marathons’ on the 1st programme there - starting with a hard variation and progressing onto heavier but easier movements.

Maybe to give the workout a powerlifting slant:

deadstart bottom position squats

low box squat

back squat

high box squat

pin lockouts - maybe use the functional isometrics CT writes about.

You could aim for something resembling dynamic effort with the early exercises, and then get heavier as you go up.

33

Thanks Dan. I was actually reading through the discus book when you suggested it. There’s a lot of good stuff in there.

Thanks Gary, I’m discovering just that. I’ve just finished up a long rugby career and am at a loss as what to do with regards my training (and weekends). The throwing will definitely give me some direction.

Keith

34

sorry to keep banging on about these ideas, but when I re-read some of this I see some similarities with the way the Metal Militia people train their bench. I know they emphasise a lot of shirt practice etc, but if you read their articles basically they do a shed load of bench variations, with high volume and high intensity, depending on how they feel. They work hard for 3 weeks, and then rest for 1. This seems to be the basis for a lot of the routines you have designed as well.

I think sometimes there can be a tendency (with me at least) to see complexity where there is none. I’ve struggled with understanding some of the training rationale behind the MM method, but ultimately it is just a lot of hard work.

I’m going to take the plunge on this one, and use some of the ideas in this thread to (hopefully) boost my lifts in the big 3.

Here are some starting stats:

Bench - 127.5 kg or thereabouts.

Deadlift - not too sure, but around the 180-190kg mark I think.

Squat - I just missed 170kg last week, I got 165 easily.