Tag Archives: stan efferding seminar

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

 

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