Barbell Boss club seminar Jan 4th dan green

Dan Green’s Barbell Boss Club Seminar Notes

These are my raw notes I took on my iPad when I was at the seminar.  I’m extrapolating more detailed blog posts from this notes I took on January 4th 2013 at Barbell Boss Club with Dan Green.

Barbell Boss club seminar Jan 4th dan green

Periodization
Train for specific things at specific times
Strength phase – build work capacity
Look like you lift by lifting a lot
Lifting is a skill, build it
Said principle , get the skill aspect down
New stuff will make your body strong
Then train tech skill of the lift
Practice main skill of the lift
Skill
Variety
High Volume

As you get closer to comp, you reduce variety
Take time to take strength to build stength

Mon – back squat , low bar and will do high bar, stiff leg Deadlift
Tue –
Wednesday – front squats, hang clean afterwards for traps
Thur – military press, db press, behind the head, lateral raise
Friday – deadlifting day, block pulls, deficit, stiff
Sat
Sun – bench press (high volume), touch and go speed bench, close grip, wide grip bench, width = chest close= tricep middle grip = shoulders

Know your techincally max to train.

Volume minimum or plan for
The day but if you feel better do more. If not do the minimum. Can you do more.

Deadlift – stiff leg to strengthen low back in a specific way.

Find out how you life where you are weak
End the workouts with lagging body part , he rowed 5-6 times a week.

With squats work your technical max, and do as many sets as possible until fatigue.

At what point does this 200# bench help my 500# bench go up? Maintain a certain quality.
400# going down to 300# to 200#

 

Going over squatting
Wedge yourself between the bar
Knee track toes no matter the width
Once elbows roll up they will make the bar roll up causing loss in upper back tightness
If you can move your arms after setting your not as tight as possible
Set up practice with back tightness

Front of collar bone to set up for front squats
-do a 3 part video series on the seminar
Pause at the bottom to create a stretching opportunity
Partials front squats dan green seminar
Right feed back

Losing tightness at bottom in the upper back
Tightening an driving with chest Before leg drive to prevent hips from driving back

Accelerate out of the hole

Bench press

Maintaining tightness
Bridge on the bench traps
All the tension in the upper back
Can’t fire a cannon from a canoe
*share notes , 4 day post on Instagram
Maybe it’s not all triceps
Top 10 things I got from Dan green seminar

Sinking bench lower bar to stomach

Had still comes off

Slower when not doing the sinking bench
Leg drive from stomach to put into a position to press better after using legs.
Inch and a half to build up force and distance
Turning a bench into a push press
Chest has most potential
Concentric work allows for much more volume
Eccentric work wears you more.

Wide grip
Helps build lock out, small groove to work in to press
Pause bench high reps for confidence
Extend pauses during the set to build confidence
A form of practice
Practice forceful start with consistent groove

Frequency of how I use to bench improved my technique
Stay tight at the bottom
Drive weight into position for chest to lock out weight

 

Deadlift

Sumo
If you can’t move up and down with out the weight, it won’t happen with the weight.
Technically sound in the heavier weight
Narrow arms will make it harder to pull shoulders back.
Bar is touching shins
Improve leg drive from beginning

Learn on a stiffer bar

Lock knees out sooner on deadlift
Closer feet more stable more acceleration but longer range of motion
Clean/snatch vs deadlift max force is applied at bottom for deadlift while for the former is just to the point above hhard knees for the hips to hit max acceleration.

Controlling hips will be crucial to not over work your lower back.

Bar whip. Practice pull the slack. Then leg drive after knowing where the whip is. That way you know when the weight will break the ground when the bar begins to Bend.

Quality weight 2-3 pounds a year.meats whatever when he’s not dieting.
Going over squatting
Wedge yourself between the bar
Knee track toes no matter the width
Once elbows roll up they will make the bar roll up causing loss in upper back tightness
If you can move your arms after setting your not as tight as possible
Set up practice with back tightness

Front of collar bone to set up for front squats
-do a 3 part video series on the seminar
Pause at the bottom to create a stretching opportunity
Partials front squats dan green seminar
Right feed back

Losing tightness at bottom in the upper back
Tightening an driving with chest Before leg drive to prevent hips from driving back

Accelerate out of the hole

Bench press

Maintaining tightness
Bridge on the bench traps
All the tension in the upper back
Can’t fire a cannon from a canoe
*share notes , 4 day post on Instagram
Maybe it’s not all triceps
Top 10 things I got from Dan green seminar

Sinking bench lower bar to stomach

Had still comes off

Slower when not doing the sinking bench
Leg drive from stomach to put into a position to press better after using legs.
Inch and a half to build up force and distance
Turning a bench into a push press
Chest has most potential
Concentric work allows for much more volume
Eccentric work wears you more.

Wide grip
Helps build lock out, small groove to work in to press
Pause bench high reps for confidence
Extend pauses during the set to build confidence
A form of practice
Practice forceful start with consistent groove

Frequency of how I use to bench improved my technique
Stay tight at the bottom
Drive weight into position for chest to lock out weight

 

Deadlift

Sumo
If you can’t move up and down with out the weight, it won’t happen with the weight.
Technically sound in the heavier weight
Narrow arms will make it harder to pull shoulders back.
Bar is touching shins
Improve leg drive from beginning

Learn on a stiffer bar

Lock knees out sooner on deadlift
Closer feet more stable more acceleration but longer range of motion
Clean/snatch vs deadlift max force is applied at bottom for deadlift while for the former is just to the point above hhard knees for the hips to hit max acceleration.

Controlling hips will be crucial to not over work your lower back.

Bar whip. Practice pull the slack. Then leg drive after knowing where the whip is. That way you know when the weight will break the ground when the bar begins to Bend.

Quality weight 2-3 pounds a year.meats whatever when he’s not dieting.