Tag Archives: powerlifting

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

Sodium
-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.