Category Archives: Program Design

5 Reasons to Sumo Deadlift Instead of ?

Why the SumoDeadlift

This is the first time sumo deadlifts actually felt right, much better than 7 months ago. Although the heaviest I lifted in this session was only 382lbs, it’s the first time I felt like I was using more of adductors and quads to break the weight off the ground vs my low back and glutes.

I’ve been dedicating 1 day a week to doing 3-4 sets of 5-8 reps.

1.) When you can’t squat heavy sumo deadlift

My squat sessions have been non existent because of my medial elbow pain. As a way to build and maintain my quad strength, front squats have been my replacement, but when you think about it, sumo deadlifts is a decent alternative to getting some heavy squat work in. Far from ideal, but it’s hell of a lot better than doing leg extensions and leg presses when your primary goal is to get good with the barbell.

2.) Work on deadlift muscles at a different angle

Another view of the sumo deadlifts is that it works as a great accessory exercise to conventional deadlifts and squats. Sumo deadlifts help strengthen your adductors but they also help promote a more “knees-out” position for squatting and conventional deadlifting. Of course in conventional deadlifts you don’t really push your knees out a ton, but you definitely use hip torque get those femurs to turn away from each other.

3.) Give your low back a break but still work improving your deadlift strength

If you’re a really good conventional deadlifter, sumo deadlifts is a great way to build your deadlift muscles without frying your lower back. One of the big advantages of a conventional deadlift is it allows you to get good acceleration with your low back and upper back muscles. Some people will disagree with this (probably richard hawthorn would), but when you’re back is sore or just not feeling up to snuff, pull sumo to still work on the posterior chain muscle group but with less dependency on the spinal erectors.

4.) Invest in something you might need down the road

I want to deadlift 700lbs at a bodyweight of 198lbs some time in my life. I may hit a plateau for a few years as Dan green did when he said he got stuck around 300kg (660lbs) doing conventional. So I figured why not invest some time now. I can’t really squat, so I’ll sumo deadlift instead.

5.) Sumo deadlift stance may be similar to your competition squat stance

As you can imagine, if you squat with a wide stance, there is much more carry-over from your squats to your deadlifts and your deadlifts to your squat because you’re training positions that are very similar to one another.

These are just my opinions and view points as of this moment. At anytime they could change as I learn and experience more things lifting this barbell. Do you agree or disagree? I’d like to hear your thoughts. Comment below on this post or on the related youtube channel.

Thanks for reading, remember to share this if you feel it will be useful to someone you know.



Strength vs Technique for Deadlifts

There’s training for technique and there’s training for strength. In the world of powerlifting, there is a lot of overlap and it’s pretty difficult to separate the two, but I will try to distinguish the two in this blog post. In a manner of speaking, technique is basically cheating. Not cheating in the LITERAL sense, but try to hang on while I try to explain. (the video below is this blog post in words, kinda)

Let’s talk about a domain where there are no competition rules like that of powerlifting.

Chopping the tree down with a butter knife would take a long time. An axe would be faster. A chain saw would be faster than that and a bulldozer would even faster. In a sense, you’re cheating your way to chopping the down the tree.

Chopping down the tree is very much like doing a heavy deadlift, squat or bench press. For the sake of discussion, we will focus on using an axe to deadlift. There is a specific way in which you can use the axe that will provide the most efficient movement pattern to get the deepest cut and strongest strike.

For the deadlift there is a specific pull position that allows for the most power and leverage.

When you’re trying to get the most out of something it is best to understand how you will approach the act.

Technique is all about trying to get the most out of your resources. Your specific leverages, strength and weaknesses are unique to me as they are to you. Understand these facts allow you to keep the bar path vertical and short.

This is optimum performance and optimum leverage a max lift.

Strength is the raw ability to move a lot of weight. In many people, a person’s strength will out weigh their technique

An example of this specific to me is my ability to power clean. With optimal technique using the hips I will have a very difficult time power cleaning 225lbs (102kg). However, if you allow me to use my deadlift strength from the ground, using more lower back and give me more time to accelerate, I can get one really ugly pull of that same weight. Eventually I will demonstrate this in a video.

Thanks for reading

strength vs technique photo blog post thumb

Dan’s section: Stan Efferding and Dan Green Seminar Notes Part 2 |Boss Barbell Mountain view

These are the seminar notes I took on 5-31-14 at Boss Barbell in Mountain View, California.  The video below  is me reviewing them.  It’s much better than the previous seminar notes.

I’m going to go to every Boss Barbell seminar I can.  There are so many more tidbits of information you get from being there.  For those that can’t attend, this is the next best thing (I hope).

-bulgarian wt lifting team
-has produced 50+ world champions
-maxing multiple times a day
-their method is the far end of the spectrum
-it’s what you’re striving to accomplish
-to be able to handle that kind of work capacity
-Bulgarian Style training is an example of an extreme training style

-Intensity & Specificity of training
-strength has a huge skill component
-coordination and timing need to be built

-life cycle of a human
-baby: dependant on people to feed you and take care of you
-adult: support yourself
-elderly: someone helps you and you become dependant again

*I can’t remember what the point of his analogy was for life cycle of a human life as it relates to training ;/ I was really hungry by that point the seminar and had a little trouble focusing

Photo May 31, 3 51 38 PM

Page 2

-Beginner program
-Starting Strength
-Building Basics

Intermediate lifter

-you start to fail and get stuck around the same place
-fill in all the holes
-address weak points
-like Stan said about nutrition: add in what you’re lacking
-develop your weaknesses
-as you do an accessory exercise to build up a weakness, the carry over lessens and lessens
-should I be doing more deadlifts from a deficit or more from the floor?
-understand carryover from accessory movements
-reduce the liability of the weakness

page 3



Page 4

-it ran its course
-training triceps has ran its course in building your bench
-Accessory exercises are just that, to bring up weak points
-main lift is never replaced

-Stiff legged deadlifts improved his flexibility
*it improved mine too! Should’ve never stopped doing them
-help reduced dan’s knee pain

-how do you know when you should change your accessory movements, you just know
-by the time Dan built himself up to 6 plates on stiff legged deadlifts, it was safe to say that his hamstrings were not weak as compared to other muscle groups

-Dan turned the corner on his bench press when he started focusing on chest strength and not tricep strength
-Dan Green as stuck 425lbs on the bench for a long time

page 5

-front squat
-constantly building skill
-style of bench
-build the skill
-choosing the weight
There are 2 types of maxes
-technical max: the heaviest weight right before your squat turns into a good morning
-absolute max: what you can lift at all costs

-do the things that will make you stronger
-be a better lifter
-be a stronger lifter
-always focus on technique and you will become a great lifter

page 6

-add leverage by wider stance and lower bar position
-by doing this you shorten your spine
-high bar and depth carries over more into sports than low bar
-story about guy with big quads at moscow

Dan green started out by copying
-sam byrd’s squat technique
-Constantine konive (forgot the name) was the lifter at moscow meet he got out squatted

-hack squats to build his lagging quads
-suggested to dan green by sam byrd
-he looks like he’s hack squatting (sam byrd?)

-prioritize a lift is huge when you’re trying to make it better

page 7

-lifts for skill
-lifts for building explosive power
-lifts for building  muscle

-doing a pause squat correctly to have the best carry over
-be explosive after the pause
-start with longer pauses (5 sec +) then as the weight gets heavier decrease the pause
-eric lilliebridge used high bar and got stronger quads,s witched to low bar, widen his stance and improved his leverage
-he was able to use the strength built up and then literally leverage it

-deadlifting from blocks helps improve starting strength

page 8
-improve better start by training from blocks, meant to overload torso
-build your own technique
-sumo deadlift : active flexibility of the abductors
-it’s about the glute medius

page 9
-timing cues, skill cues from doing Stiff legged deadlifts
-SLDL is like a slow motion deadlift
-rehearse when to be aggressive during parts of the deadlift
-it’s what SLDL is good for
-what are you doing to get better in your workouts?
-predictably make progress every workout

page 10
-efficiently faster than fatigue
if you do 405lbs for 1×5 then next week you do 405 for 1×6, you know you got stronger.
Bench more by benching more article by dan green at JTS strength

-deadlift is dependant on leverage, the least body weight dependant powerlifting movement

-take yourself some where you’ve never been
– rep range for working sets per workout is around 20-30 reps (said by Stan efferding

page 11

-build up your strength by strict pressing
-600# bench press doesn’t come from leg drive, it happens by having a huge chest

-old school training : feet on bench while bench pressing
-slow gradual progress

page 12

-the smarter you get at training you’ll get stronger faster
-getting over the nervousness with heavy weights
-how to lift heavy weights
-same routine
-approach the same way
-ritual of lifting
-practice the same routine in training

-Dan like to approach the bar like an assassin or professional hit man
-attack the bar from the decent
-will smith treadmill quote mentioned by creed
will smith


page 13

-creed deadlift story 2 years ago at super training where he told the story of how dan green ripped his hamstring deadlifting 815lbs

BBSM Strength Template program

BBSM Template – Boss Barbell Strength Method Template
Technically, it’s not bbsm because I’m not being coached by Dan, but if you want to get a good recap of someone who has been coached by Dan, check out this Video by Brand Campbell.

Here is the template notes:

BBSM Notes by Deadlift Nerd Page 1
Strength Template
Low Bar Back Squat (Competition style)
High Bar Pause Squats
Stiff legged Deadlift
Front Squat
Block Pulls
Deficit Deadlift
Paused Bench Press (Competition style) 2­4 sets
Touch and Go Bench Press (build volume 5×5 or 6×4)
Paused Wide Grip
Tuesday or Thursday:
Shoulder Day
Standing Overhead Press or Seated Dumbbell Shoulder press
Will work up to a heavy 1­3 rep set then do back off sets of 3­4 set of 8 reps of a lower weight.
Lateral Raises to build delts


Stan Efferding and Dan Green Seminar Notes |Boss Barbell Mountain view

Stan Effereding Seminar Notes
Nutrition & Training Psychology

part 1 of 2 notes

A video recap reviewing my notes
(video will be available shortly)

905lbs squat by stan
Stan on Powercast (one of my favorite all time podcasts)
My recap notes on youtube

Photo May 31, 3 40 20 PM

-98lbs in high school
-Wrestled in high school as a senior a 115lbs
-Max bench press at that time was 135lbs
-Holds a degree in exercises science
-Reaffirm what you already know
-learn to prioritize things

-Most important variables: frequency and intensity
-everything else is a distraction
-successful in real estate business
-started engineering firm
-medical marijuana
-owned or owns a gym in Seattle

-Has traveled all over to train with the best

-Moved to train with flex wheeler
-Spent a summer with Ed Coan
-Moved down to supertraining gym  in sacramento to train with mark bell and his team
-Charles glass
-Dave colombo but I think he said Dave Palumbo
-George Leeman

-Stan isn’t endorse by a supplement company and has not product to sell.
-Traveled all over to train with the best and has learned that there are no secrets.
-It’s all the same stuff: hard work
-Frequency and Intensity

Creed his training partner said that only thing that these guys all had in common was a burning desire.  They were savage about what they wanted to do. A consuming passion.

-they’ve trained with people with different styles of training
-they all work for them

-Brandon Lily too a bad fall and injured his kniee **link** and dan green was set to lift 20 minutes later. Dan green was unphased.

-they have a switch in there head where nothing else matters
-most nutrition studies don’t apply to athletes
-corporations have high jacked the nutrition industry to make money to push their products and agenda

-You can find anything on the internet to support a claim for a particular substance
-you can find it
-you can find anything to support any diet, high carb, low carb, high fat, low fat, vegetarian, etc.
-Nutrition information he teaches presumes that you’re an athlete

-Doesn’t like to work as a baby sitter personal trainer only train athletes
-Every body wants to put a label on food “bad” vs “good”
-there is no good or bad food
-gluten will kill you, saturated fat will kill you, carbs will make you fat… if you’re an athlete, rules are different for you

Page 2

-Cholesterol based animal fats or animal based cholesterol
-Needed for optimal hormone production
-Have intensity in your nutrition like your training
-track your nutrition, that’s the only way you’ll know if it works
-egg story by creed: Creed was following a standard 6 meals a day chicken/fish rice bodybuilder’s diet. Stan told him to eat 6 eggs with every meal. 36 eggs a day.  He was able to do it but it took time
-train your metabolism just like you would train for a 600lbs deadlift, 500lbs bench press and 700lbs squat.

Page 3

-you’re trying to build a machine that can do more work, that takes time.
-training and food
-80% of calories burned is at rest
-increase in resting calorie burn by building muscle, training and diet
-insulin shuttle nutrients , don’t be afraid of insulin
-vegetables/fiber impede absorption
-meta analysis = study of all the studies
-so many people spend so much time on the 1% the stuff that makes the smallest difference
-stan has a spreadsheet of everything he eats, his weight, his training for years
-stan has ridiculous discpline
-what supplements should I take?
-depend on what you’re missing.  Get blood test and track

Page 4

-all the top athletes take regular blood test to track their health
-blood work is important to monitor performance
-none of them take supplements, top body builders don’t take the supplements they endorse
-your business is a body, make a profitable body
-are you getting better?
-the story of ed crapping in his pants and his flooded apartment *link* to part in the video here.

-speed is a product of strength

Page 5

-big benefits for athletes when they consume sodium
-water is not good without salt
-huge benefit in strength sports
-when salt is low blood volume decreases
-they iodized salt  to help prevent thyroid problems in women
-too much water will lead to dehydration
-not enough salt will causes dehydration
-1 liter of water = 2 g / 2000mg of sodium
-helps carbs reach muscle
-increases blood volume
-more blood volume = more oxygen

Page 6

-low energy = low salt
-lack of salt causes water retention
-dehydration = headache
-24 hour water loss by cutting salt
-water without salt =  bad for athletes

Page 7

-thursday mental preparation for a 900lbs squat
-possible loss of sleep mentally preparing for a big squat day
-sleep from Thursday and Friday prepares for saturday’s session
-stan getting stressed before that session
-he won’t talk to creed , stan is hella quiet
-you have to take yourself to somewhere you’ve never been
-washing the dishes 10 hours a day doesn’t help your mom get big arms
-when you see dan green squat and the bar stops, that’s intensity

Page 8

chuck vogelpohl prepares by screaming at the bar and having a bloody forehead by hitting his head on the barbell

Lee Priest told creed, once you get your requirements, the rest is gravy.  It’s just icing on the cake
-fiber prevents absorption
Eric spoto prepares best with no one around.  You haven’t seen some of Eric spoto’s best numbers because he’s a mess when in front of a crow d.
-Stan Efferding thrives on the crowd
George Leeman prepares by going to a dark place in his mind, he’ll be crying

-sleep apena is a given in guys who are 250lbs or more. almost.  get a machine to help you breath so you sleep well.
-this is because of the thick neck, back and chest area that makes oxygen difficult

Next up I’ll have Dan Green’s Template for BBSM, or at least the one he reviewed at the seminar. In my previous notes I have some stuff



Deadlift Lockout Strength, Squat weakness leaning to far forward | ideas for working on powerlifting

Your weakness could be all in your head.  The weakest link in your squat, bench, deadlift, snatch, clean and jerk is all in your head.

What’s weak in your bench press?  Maybe, probably triceps

What’s weak in your your squats? Maybe, probably your glutes, or your core.

What’s weak in your deadlift? Your low back or hamstrings.

What about your snatch or clean and jerk? Okay, I’m not going to pretend to be an expert on the olympic lifts, but much of what I talk about in this blurb will be about getting a global understanding of what you’re body is suppose to do optimally.  Much of what I’ve learned  about human movement comes from Kelly Starrett and the mobility wod as well as a combination of various high level strength athletes.  Combine youtube / podcast university with 10+ years coaching regular people as well being a “broken leopard” you’ve got unique perspective from an ungifted athlete coach.

One of the major “gems” of information that set me to write about this comes from what I heard on the Mark Bell’s Powercast with Max Aita.  About their discussion about Dmitry Klokov and how the russians train.  Here’s a link to the podcast, and it starts at the 44:50 mark.

Dan Green was mentioned about his coaching.  About how he doesn’t say much, but when he does, it makes so much sense. Simple stuff that hits you like a ton of bricks (paraphrasing what Max Aita said).

I went to Boss Barbell in Mountain View and had the opportunity to listen to his seminar (here are my notes).  But recalling back to his manner of speaking and coaching style its interesting how all the dots started to connect in my mind.  In a way, much of what he said in his seminar was about his overall view on program design for getting stronger and when he brought up the idea of your “technical max,” the idea connected with what Max Aita said in Mark bell’s Powercast.

So lets talk about technical max.  When does your technique begin to break down?  When do your squats, bench, deadlifts, power cleans, clean/jerk and snatches begin to falter?  Like when your squats start to look like good mornings or when your back begins to round  too much in the deadlift.

When your technique beings to break down, there is a weakness that expresses itself in your movement.

What is wrong with the way you’re moving?  When you make a movement error you are expressing a weakness.  Keep in mind, that doesn’t mean you don’t make the lift or you’re incapable getting stronger without giving it direct attention, it just means you’re leaving some power/strength/leverage on the table by not clearing up the movement fault.

The movement fault is a bottleneck.  I learned this term from Gray Cook, it was such a big “ah-ha” moment for me when Kstar’s mobility wod and Cook talked about the idea on this video.

A movement is a pattern.  Performing a pattern like a bench press or squat has a specific loading pattern that will provide optimal positioning and leverage (this varies by individual).  This is technique.  Sorry if this sounds vague, but bare with me.

One of the things I’m trying to work on in myself is an asymmetrical weight shift.  I know this is one of major reasons in why I have knee pain in my left knee from time to time.  Although I’m right handed, left leg and glute/hip complex is significantly stronger than my right.  One way I know this is the case is that when I’m in the bottom of my squat for a pause with 80% or more of my 1RM, I can feel my left leg initiate the drive out of the hole.

What causes this?  I’m missing range of motion in my RIGHT SIDE: hip and ankle.  This is one of my bottlenecks that’s preventing me from getting stronger  in my squat safely.

So what’s weak?  Most likely and definitely my right glute.  But the real question is what do I work on?  Squatting without shifting is what really comes to mind.

What you lack in technique you can make up in strength (to a certain degree).

End of post. thanks for reading.

Revisiting Dan Green’s Seminar Notes after my first powerlifting meet

You can learn more about me on my youtube channel.

I’ve learned the most interacting with people and having conversation with them.  Going to live events where you meet people with similar experiences as well people who are at the top of their game give you more “ah-ha” moments than most articles, podcasts or videos on the internet.

I was reviewing the Dan Green seminar highlight videos posted by Universal.  This is the exact same seminar I took notes on and did a recap.

Watching it again motivated to take consider a longer view point on my training as well as take it more seriously.  It also inspired me to do a blog post .

One the best ways I learn and get inspiration is by teaching others.  Reviewing and sharing  concepts and ideas about building strength is the best way I absorb information.

So what I did was review the video and took notes again and wanted to see if the information I learned at the Boss Barbell Seminar meant the same thing to me as it did back in January.  Especially since I just finished my first powerlifting meet and I’m currently training for my second powerlifting meet which is exactly 53 days from this writing. (USPLA Old Skool Iron Classic, June 7th)

Look like you spend lots of time in the gym (for the beginner)

For beginners out there, one of the first things someone should focus on is look like you workout.

A part that got a real laugh at the seminar was when dan green said

“If you sit at a desk 50-60 hours a week, your body kinda starts end up looking like that” click here to see the exact point where he says it.
Tweet:  click here to tweet it.

As a trainer, I sometimes take for granted how someone actually looks.  Sure, there are genetic factors that play a role on how someone’s body will look like, but if you are able to lift heavy stuff repeatedly you will have a frame that looks like it.

I spend most of my days in a gym, train clients and have very athletic co-workers.  The goal of any “regular person” is to not look like a “regular person.”  Don’t look weak.  So simple.

It reminds me of when I listened to the audiobook Total Recall by Arnold schwarzenegger (his latest memoir), where he relates bodybuilding and lifting weights to his other life successes.

“Everything is about reps and sets. Reps and sets, reps and sets.”

Lift heavy often enough, challenge your muscles and you’ll look like you workout.

Expressing strength vs Being Strong


“Take all the training you’ve done and turn into the perfect day.  It can be sort of a crap shoot.”

In the video, he really doesn’t say much, but depending on your experience and training age, you can view this in many different ways.

There is one thing to maintain strength year round and it’s a whole different when you’re called to express your strength in 9 attempts.

He mentioned Westside Barbell and talked about it briefly ( conjugate method) during the seminar.  And if you’re familiar with it, you know that it consists of lots of variety.  Barbell lifting with accommodating resistance, using bands and chains.  Using different kinds of bars, types of squats and types of deadlifts.

Variety is used often in bodybuilding to stimulate muscle growth in as many different ways as possible to maximize muscle size (hypertrophy).  Essentially, attacking the muscle in a variety of different directions.

You intuitively know this.  Changing things up (variety) is really good for building strength.

Peaking for Powerlifting

The Said Principle: Specific adaptation to imposed demand. You get better at whatever it is you train for.

Read the above 2 sentences again and interpret as what makes sense to you.

I’m far from being a high level lifter.  Considering my knowledge base with what I know about human physiology and experience of training non-athletes along with lots of nerding out on bodybuilding and powerlifting articles, I know this is a very complicated subject.

There are people out there with lots more experience that can tackle the subject better.  However, what I bring to the table is my opinion; this viewpoint coming from a normal person that loves lifting heavy barbells. I happen to be an experienced personal trainer that coaches everyday people.  I’m a non-athletic, broken leopard.

With that being said, peaking for a powerlifting meet to me means taking about 5-6 days off from heavy lifting.  My last heavy training session will probably be may 31st.

From May 12th through the 30th, there will be a lot of emphasis placed to my set up for each lift.  Lots of heavy singles with 80-90% with a very low training volume.  Lots of 1-3 reps sets with mental training of how I’m going to approach the bar.

Where the bar sits on my back on the squat, how my shoulders set upon the bench prior to lift off and where my hips are and where and when my shins make contact with barbell before the deadlift.

These are thing that are specific to me.  Some may say I’m over thinking things, but this how I lift. It’s part of my mental preparation. And because I’m a technical guy, these are the things that set me up for success.

I’m not a professional athlete, I’m a recreational athlete that take his recreation seriously (and loves it).

I’ve spent too much time writing and have to get back to work.  Comment and share my article if you found this article interesting.  My primary place to publish content is on my youtube channel.


Dan Green on Program Design for building strength

Sorry Sparkle, but I had to get at least one photo of him teaching. (I wasn’t allowed to take any video or photos during the seminar)


4/15/2014 4:49pm Update: I did a follow up blog post to this article after my first powerlifting meet. Where I review the highlights video.
By the time I registered for the seminar, it was already full.  I was pretty bummed out, but decided to go see if I could be stand by just in case anyone didn’t show up.  I was pretty excited to get into this full seminar.  If you’re interested in how I got in you can click play on the video below.  Feel free to skip it, continue reading down if you want to some great powerlifting program tips from Dan.

I took good notes and made a video recap right after seminar while the information was fresh.

One of the the main points of Dan Green’s program design was the SAID principle. He mentioned it often during his talk. This stands for Specific Adaptation to Imposed Demand. In a nutshell, you get better at whatever you train. I know this may seem obvious (as he said) but it’s important you train the skill of the lift. In the case of powerlifting, the squat, bench and deadlift.

To be more specific, you must practice rigorously the exact manner in which you will squat, bench and deadlift in competition.

Another concept that was mentioned is the “strength phase.” This is where you’re just building raw strength. This will of course include all main competition lifts, but there is a lot more variety and a focus on building raw strength and muscle mass. Essentially similar to the Westside Barbell method.

In the strength phase there is a bias towards variety and volume. And less that of skill. This is not to say that skill isn’t important but that in the context in which Dan Green explains it, skill refers to the competition lifts.

He mentioned linear progression a lot and really doing as much volume as you can recover from. More is better, but only if you can keep making progress.

As you get closer to competition, there is a shift away from variety/volume and a focus on skill. Putting lots of focus in the exact technique that will be executed during the powerlifting meet.

The foundation that he laid out in the seminar are as follows:

Monday: Back squats, low and high bar
Tuesday: Off
Wednesday: Front Squats
Thursday: Military press, dumbbell press – a bodybuilder style day for arms
Friday: Deadlifts, block pulls and deficits with very few pulls off the floor
Saturday: Off
Sunday: Bench Press, pause bench, touch and go, speed bench, wide and close grip

Tip for choosing the best bench press grip in competition:
Stronger chest it makes sense to go wider
Stronger triceps it makes sense to go closer
Stronger shoulders it makes sense to pick somewhere in between

Know your technical max and train that. Emphasize volume with very good technique. Using the squat as an example: when does your squat starts to look like a good morning, train right before that point.

The approach of each day has a specific volume and weight % targets that are minimum. Numbers are somewhat preplanned, but if he’s feeling good he’ll do more. If he’s not feeling 100% then he’ll just do the minimum and call it a day.

The program outline above is just a base for how he goes about starting a program. As far as what to do afterwards is based on your individual needs. He mentioned that he doesn’t have strong lower back and upper back muscles as compared to the rest of his body, so at one point in his training he would do bent over rows and other variants to build his back after the main lift of the day. He got to a point where he was doing bent over rows 5-6 days a week.

The last thing about volume was an example he gave with the bench press.
[paraphrase] “If I’m doing sets and reps on bench press with 400lbs and start to get tired and have to go 300lbs, then get tired and have to do 200lbs, at what point does doing reps with 200lbs going to improve my 500lbs + bench? At that point I’m basically just f***ing around.”

So he calls it a day for the lift if he can’t sustain the same quality.

This is my basic report back of the first section of the Dan Green’s powerlifitng seminar. Here’s a video reviewing some of the idea in better detail.

More to come, check my next blog post on Dan Green’s Boss Barbell Seminar.

My original notes can be found here:

Video recap of my notes:

Video blog of how I got into a the seminar when it was full: