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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

chart

 

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
– ACTIVE FLEXIBILITY OF ADDUCTORS
-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
Monday:
Low Bar Back Squat (Competition style)
High Bar Pause Squats
Stiff legged Deadlift
Wednesday:
Front Squat
Friday:
Deadlift
Block Pulls
Deficit Deadlift
Sunday:
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

 

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.