Tag Archives: powerlifting program by dan green

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