Meant to also say I LOVED these, never done them before but the way they hit the lats is awesome
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Easy strength for fat loss workout 36
Hanging leg raises 1x12
Deadlift 180kg 3x3
Swiss bar bench 80kg 3x3
Weighted pull-ups 11.25kg 3x3
Fran using Thrusters and swings
10kg and 24kg respectively done in about 6.5 mins approx
Warmup/daily work
Banded leg curls 1x20
20kg goblet squat 1x12
Pullapart 3x20
30 min walk
Big cheat meal last night to see if I can reignite the fat loss after last week before I go down on the cals. Felt a bit lethargic this morning but was a bit dehydrated… Deadlift moved nicely although final rep on last set was a struggle. First time I’ve done thrusters in months and had no issue with them, nice combo with the swings for a finisher.
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Easy Strength for Fat Loss workout 37
Hanging Leg Raises 1x12
Weighted Chins 20kg 3x3
1 leg KB RDL 28kg 3x5
Standing OHP 67.5kg 3x3
Unilateral ABC Complex 20kg KB 17.5 complete rounds in 6 mins
Daily Work
DB Pinwheel Curls 10kg+Gripz 2x12
Unilateral Band Pushdown 2x15
Banded Neck Extensions 2x15
Back Extensions 3x12
Banded Face Pull 2x20
1 mile walk
OHP not feeling great, probably need to do it more but it’s a ball ache to setup
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Easy Strength for Fat Loss workout 38
Hanging Leg Raises 1x12
Weighted Pullups 12.5kg 3x3
DB 1 arm bench 37.5kg 3x3
Deficit Deadlift 130kg 3x3
Pallof Press 2x15
Pullaparts 3x20
150 KB Swings using variety of bells, 50 reps interspersed in rest of workout, 100 reps at end.
20 min weighted vest walk
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Easy Strength for Fat Loss workout 39
Hanging Leg Raises 1x12
Deadlift (double overhand grip) 130kg 1x9
Weighted Chins 12.5kg 1x9
Unilateral Landmine Press 37.5kg 3x3
Daily Work
Glute Bridge 2x12
Goblet Squat 20kg 1x10
Unilateral Face Pull 3x12
KB Swings x150 using predominantly 24kg bell
2 mile weighted vest walk
Grip was a struggle on the deadlifts managed to bang out 5 reps fairly easy but last 4 took a bit of a gap between reps. Starting doing daily swings in preparation for doing the 10000 KB swing challenge in July, would do it in June but I’m away for a week and don’t like the idea of taking a week off part way through a 4 week challenge.
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Easy Strength for Fat Loss Workout 40 (last one)
Hanging Leg Raises 1x12
KB 1 leg RDL 28kg 1x9
1 arm DB Bench 37.5kg 3x3
Weighted Chins 22.5kg 3x3
Fran Workout:
10kg DB Thrusters
24kg KB Swings
Done in 04:10 ish - pretty pleased with how this went, reps were all continuous with minimal rest between sets
20 min weighted vest walk
Neck Harness Raises 15kg 1x12
Standing Calf Raise 22.5kg 2x15
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You gonna do a write up of the experience and results?
Easy Strength for Fat Loss - Programme Review
So I arrived at this programme after reading @dagill2 's log and saw he was doing this, for those that are curious it’s basically the Easy Strength programme (as referenced in Dan John’s “Attempts” but adapted.
Easy Strength for Fat Loss | Dan John Workshop - YouTube
I was finishing a 10 week block of 5/3/1 SVR training and wanted to start dieting like many of the gym going weightlifting population do around this time of year. I was also starting a new job which means earlier wake ups and have young children including one who is disabled so wanted something low stress but high frequency.
The premise of Easy Strength for Fat Loss is:
An activation exercise for 10 reps
A vertical push for 3x3
A vertical pull for 3x3
Chins/Pullups for 3x3
5 minute heart raiser/finisher
Walking straight after
x5 days per week for around an hour
Don’t miss a rep, don’t get close to missing a rep.
As per Dan John’s video I followed the dietary advice which includes coffee upon waking, fasting and gut breaks.
My typical daily routine would include:
04:30 wake up - no snoozing
Toilet, weigh myself and drink coffee + getting kids breakfast and juice done
04:55-05:55 train. do the weights then the finisher, whatever time was left was for walking. When working from home or on weekends I’d increase the walking time where possible
Between 08:45-10:00 I’d eat a 700-900 kcal post training meal, normally shooting for around 100 grams carbs, 50 grams protein and only fats would be from eggs or minimal through lean meat + Green tea + Supplements
Lunch would be a smaller minimal carb affair with an apple (for gut break) in between one of the meals.
Dinner would be biggest meal of the day with some carbs involved, given my mrs prepares the food I don’t always know what I’m eating on the evening. Whatever calories remained I’d use on 85% dark chocolate plus oats with protein powder and fruit. Normally I finish eating at 19:00, once done I’d get my coffee in the machine and set a timer for next morning. I never went below 13 hours fasting, didn’t stick to any daily protocol as my work and family schedule isn’t consistent. I also don’t subscribe to the idea that 16 hours of fasting as popularised is some magic number which gives a whole host of benefits.
The programme:
I did the programme mainly as laid out in the video so would always start with a set of hanging leg raises.
I’d then do remainder of exercises normally super or tri setting where possible. Programme calls for horizontal presses, I did mix it up however due to some issues with overhead pressing plus my inner bodybuilder didn’t want to let me neglect the chest. I was typically alternating between 1 arm DB bench, Swiss Bar Bench, BB OHP and Landmine Presses. I also chucked in some KB presses on occasion when stuck for time.
I always did a deadlift variation, to start with it was mainly conventional but as I added weight I started to cycle with KB’s. I did discover deficit deadlifts which I’d never done before but will keep them in rotation going forward. I didn’t include trap bar deadlifts, not sure why but I would do them if I run this again as part of a rotation.
Always included either a chin-up or pullup and added weight accordingly.
I tended to include some daily work and this was instinctively and would include pullaparts, neck work, extra ab work, KB squats/swings or arm work. Again did this in the spirit of the programme and didn’t work close to failure.
I always did conditioning, had about a week where my daughter was in hospital so had to do 2 sessions separately but other than that I did a “finisher” daily. This was either doing swings, tabata front squats, or WOD style work. Once this was done I did a walk usually with weighted vest for whatever time I had left. Other than the period where I did 2 sessions a day all my sessions have been fasted
I didn’t miss a rep for the whole programme, for the last couple of weeks the OHP, 1 arm BP and max deadlifts have been close.
Going into the programme I had reservations about deadlifting every day but self regulating loads and using different varieties and intensities meant I didn’t suffer at all doing this. I did at least once per week through in a 1x9 set across all exercises. Typically I didn’t spend more than 30 mins lifting including the 5 minute finisher.
Starting weight at programme was 218lbs, weight as of this morning is 206.6lbs leaving an 11.4lb loss over 8 weeks. Relatively happy with this as I’ve not been aggressively dieting - currently doing 2415kcals per day 6 days per week. I’ll try and post some pictures this week but I’m seeing some definition on the mid section.
What I’ve learnt from the programme:
I like high frequency programmes
A sensible approach to daily deadlifting gives more than it takes
Buying a coffee maker with a timer has been an awesome purchase
Fasting was easier than I thought and makes dieting easier, coffee helps with this
I piss loads when fasting
Simplicity when programming is underrated
Accessories can be done intuitively without a plan
Conditioning fasted and after lifting is hard
I didn’t miss drinking during the 8 weeks as much as I thought
Could have gone better if:
More sleep, typically I’m getting 6.45 hours per night
I kept a weekly cheat meal, this is a family thing and something I enjoy
To summarise this was enjoyable and flexible which is ideal when life gets in the way of lifting. The fasting makes dieting a lot easier for me and I’ve managed to lose quite a bit of fat whilst keeping muscle. I quite liked the analogy about park bench and bus stop benches in the Attempts book, definitely more park benches in this programme than bus stop which when dieting is not a bad thing. I’m going to run the Easy Strength programme at some point.
For the next three weeks I’m going to run a similar programme but introducing SSB squats and alternating them over 6 days with squats so basically a push/pull programme using the principles in this programme. Will change the rep schemes but stick to principles of not missing or get close to missing a rep. After that it’s the 10,000
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Good results than dude! I do like Coach Dan. He just seems to have really simple solutions to most problems. And all of his stuff seems to work
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I love this write up mate, fantastic to see someone finish up the program.
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Absolutely fantastic write-up, and even better results—great job!
Thanks for taking the time to create that post.
Bonus Day
SSB Squats 90kg 3x3
DB Side Lateral Raise 10kg 2x10
DB Unilateral Skullcrusher 10kg 2x10
Band pullapart 4x15
Swiss Bar Row 65kg 2x10
Back Extensions BW 2x12
KB Swings 140 reps (I think, might have been 120)
1.5 mile weighted vest walk
Back felt a little sore after squatting or I’d have done more swings. All the swings back end of the week and deadlifts probably contributing, going to move to Trap Bar for my main Deadlift work as I’m going to be doing swings every day next week.
Goals for next three weeks:
Do at least 150 KB swings each training day
Don’t miss a rep
Keep lifting part of workout a max of 30 minutes
Do a finisher every session even if it’s just high reps low rest KB Swings
Goes without saying adhere to the diet 6.75 days per week
Thanks, glad I saw you doing it. It’s been a great experience and re-ignited my love for high frequency training.
First Coach Dan programme I’ve ever run, won’t be the last. As I said shooting for the 10,000 swings for the next one.
Thank you Sven, keep doing what you’re doing and inspiring us all to work harder
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Remixed version of Easy Strength for fat loss workout 1
Hanging leg raises 1x12
Trap bar deadlift 167kg 3x3
Swiss bar bench 82.5kg 3x3
Weighted chins 12.5kg 2x6
Tricep pushdowns 3x12
150 KB swings inc Livitnov
Livitnov 20kg bell
Swings x15 x2 rounds
Front squats x6 each side x1
Snatch x6 each arm x1
High pull x10 x1
20 minute walk
Planned for 4 plates a side on dead’s but not done heavy trap bar dead’s for few months and with no real squats should have been more realistic. 167kg moved easily enough in fairness.
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Remixed version of Easy Strength for fat loss workout 2
Hanging Leg Raises 1x12
BW Pullups 2x10
SSB Squats 90kg 3x6
Swiss Bar Row 75kg 2x6
BB Curls 5kg a side 3x12
150 KB Swings
BW Back Extensions 2x12
20 min weighted vest walk
Good to be squatting again, weight felt nice and easy
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Remixed version of Easy Strength for fat loss workout 3
Hanging Leg Raises 1x12
KB swings x95
Weighted Chins 20kg 3x5
Deficit Deadlifts 115kg 2x6
OHP 60kg 3x5
Swiss Bar Hip thrust 75kg 3x8
Standing Calf Raises 20kg 2x15
Band Pullapart 4x15
Fran with 24kg KB Swings and 10kg DB Thruster, done in 04:07 (again)
20 minute walk
The Fran after 95 swings interspersed throughout the workout really got my heart rate going, was panting for good few minutes during the walk. One thing I’ve noticed is that my calories burned when doing these 150 swings is going through the roof at the moment (yes I know Apple Watches are not accurate in this regard) however it’s a good barometer for what I can expect when I’m doing 500 a day
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Remixed version of Easy Strength for Fat Loss workout 4
Hanging Leg Raises 1x12
SSB Squats 110kg 3x3
DB 1 arm Bench Press 32.5kg 3x6
Weighted Pullups 7.5kg 2x6
150 KB swings as finisher using random order and quantities
20 min weighted vest walk
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Remixed version of easy strength for fat loss workout 5
Hanging leg raises 1x12
Overhand grip deadlift 130kg 1x5
Had programmed 2x6 but was a big fat no this morning, grip went to shit
Lying leg curls 2x25
Weighted chins 5kg 2x10
1 arm DB floor press 22.5kg 3x6
DB pinwheel curls 15kg 2x12
Face pull 60 reps
Neck harness raises 2x12
KB swings 150 reps
Isabel WOD using 20kg KB done in 03:58
2 mile walk
Disappointed in missing reps for first time in weeks, need to program a lighter deadlift session so will probably revert back to some 1 leg KB deadlifts
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Remixed version of easy strength for fat loss workout 6
Hanging leg raises 1x12
Weighted pull-ups 11.25kg 3x5
Standing calf raises 11.25kg 1x25
Unilateral Landmine press 37.5kg 3x5
Unilateral Hatfield SSB squat 40kg 2x10
Pullapart 4x20
150 KB swings
20 min weighted vest walk
Really didn’t fancy it this morning but cracked on and got the work done. 2 weeks left of program and diet till holiday. Weight consistent at the 206lbs mark
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So after doing a kind of push/pull split for 6 days last week with each day a deadlift or squat my lower back is not amused with me. I was going to do 10,000 KB swing challenge in July but I’ve ordered the “5/3/1 Forever” book from Jim’s site so I imagine once I’ve read that I’ll possibly want to go back to 531. With that in mind I’m doing a 5 day split for next 2 weeks to workout some TM’s.
Bench day
Swiss bar bench:
Bar x10
45kg x10
55kg x8
65kg x8
70kg x6
75kg x6
65kg x6
82.5kg x5
55kg x10x2
Superset with
Weighted chins
BW x10
5kg x8
10kg x8
15kg x6x2
BW x6
20kg x4
BW x10x2
Kneeling unilateral Landmine press 10kg plus black band 2x10
Pullaparts 100 reps
8 min AMRAP 20kg bell
X2 clean and press each side
X6 1 arm swing each side
X8 pallof press each side
Just under 7 rounds but completed the 7th after timer went
20 minute walk in torrential rain
Probably could have pushed another rep or 2 on topset of the bench. Used a wider grip today which worked out better. The more I use the Swiss bar the more I like it especially for benching, the wider grip also negated the shaking when racking/re racking the bar
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That’s a great read! It literally transformed my training and—more importantly—my thinking.
I hope you get as much out of it as I have!
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