In a recent Dan John article, the idea that you don’t necessarily get strong in the deadlift by deadlifting, but by practicing other lifts that translate to deadlift strength like squatting and chins. This idea kind of changed the way I thought about balance and where to place the most importance in my training. This kind of goes back to you can’t do everything at once.
I did a ton of research on Mark Rippetoe and the importance of adding weight to the bar. I also learned a lot about technique. I did the same with Jim Wendler, and learned the importance of training with balance, and as athletically as possible.
What I love about the Dan John approach is it’s no bullshit. I tend to overthink and debate things over and over, and with his programs it’s no thinking, no talking. It’s just lift the weights, and good things will happen.
Learning the philosophies of these coaches and understanding how their programs worked (because I program hopped them), I have an idea for a solid Strength/Size program.
Day 1- Heavy Squatting emphasis
Warmup:
Agile 8
KB swings x15
Box Jumps x10
Work:
Squats 5x10+
Chins x25
DB Clean & Press x10x5x10
Suitcase Carry, half bodyweight 100 yards, switch hands and return
Day 2- Press emphasis/ Heavy set(s) of deadlifts
Warmup:
Agile 8
KB Goblet Squat x15
Broad Jumps x10
Work:
Deadlift x10 (2x5, 3x3, 5-3-2, 5x2)
Press 50 reps
Batwings x15
Farmer’s walk, bodyweight 100 yards and return
Day 3- High-rep Squatting, extra chins & CP’s
Warmup:
Agile 8
KB swings x15
Box Jumps x10
Work:
Squats 50 reps
Chins x25
DB Clean & Press 5x5
Suitcase Carry, half bodyweight 100 yards, switch hands and return
On day 1, sets to 10 ramping up to a top heavy set of Squats is the importance. I want each new heavy squat day to come out with a new PR. I will start with 175-185 being the top heavy set and go from there. The 25 chins can be completed however I can get them in, I’ll probably just superset them between the Squat sets. The DB Clean & Press is a pull prep/press press for Day 2 where I deadlift and OHP. I was thinking 25 reps there. Dan John has convinced me that picking up heavy weight and carrying it is important so look at me.
On day 2, the rule of 10 is applied to deadlifts. I don’t need to deadlift as much as I squat and probably would be better off getting better at chins. I’m thinking I might want to make this a 4 week template that can be repeated, which would have me go 2x5, 5-3-2, 3x3 and then 5x2 weeks 1-4. This is also my main pressing day, 50 reps is the total. I want to break PR’s each week here, I’m not yet sure what kind of rep scheme I should go with here. Sets of 5’s? 10-5-10-5-10-5-10? The Batwings, being the best kind of row I know is still the smallest part of this program, but a total of 15 reps should get the job done, 3x5 with holds in the squeeze position.
On day 3, I’m both physically and mentally challenging myself with high-rep squats. The goal here is to get to a BW squat x20 if not more in a couple weeks. Everything else repeats itself, but instead of a 10-5-10 rep scheme with the CP’s, I go with 5x5 with a longer recovery period following.
Any suggestions for the rep schemes on Squats, Press and Clean & Presses would be appreciated. Is 5x5 just the best way to go about 25 reps? How should I get my 50 reps of Squats and Presses? Any ideas of how to progress this program week-to-week is also something I’m thinking about and would like some input.
Thanks.