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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

-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



Revisiting Dan Green’s Seminar Notes after my first powerlifting meet

You can learn more about me on my youtube channel.

I’ve learned the most interacting with people and having conversation with them.  Going to live events where you meet people with similar experiences as well people who are at the top of their game give you more “ah-ha” moments than most articles, podcasts or videos on the internet.

I was reviewing the Dan Green seminar highlight videos posted by Universal.  This is the exact same seminar I took notes on and did a recap.

Watching it again motivated to take consider a longer view point on my training as well as take it more seriously.  It also inspired me to do a blog post .

One the best ways I learn and get inspiration is by teaching others.  Reviewing and sharing  concepts and ideas about building strength is the best way I absorb information.

So what I did was review the video and took notes again and wanted to see if the information I learned at the Boss Barbell Seminar meant the same thing to me as it did back in January.  Especially since I just finished my first powerlifting meet and I’m currently training for my second powerlifting meet which is exactly 53 days from this writing. (USPLA Old Skool Iron Classic, June 7th)

Look like you spend lots of time in the gym (for the beginner)

For beginners out there, one of the first things someone should focus on is look like you workout.

A part that got a real laugh at the seminar was when dan green said

“If you sit at a desk 50-60 hours a week, your body kinda starts end up looking like that” click here to see the exact point where he says it.
Tweet:  click here to tweet it.

As a trainer, I sometimes take for granted how someone actually looks.  Sure, there are genetic factors that play a role on how someone’s body will look like, but if you are able to lift heavy stuff repeatedly you will have a frame that looks like it.

I spend most of my days in a gym, train clients and have very athletic co-workers.  The goal of any “regular person” is to not look like a “regular person.”  Don’t look weak.  So simple.

It reminds me of when I listened to the audiobook Total Recall by Arnold schwarzenegger (his latest memoir), where he relates bodybuilding and lifting weights to his other life successes.

“Everything is about reps and sets. Reps and sets, reps and sets.”

Lift heavy often enough, challenge your muscles and you’ll look like you workout.

Expressing strength vs Being Strong


“Take all the training you’ve done and turn into the perfect day.  It can be sort of a crap shoot.”

In the video, he really doesn’t say much, but depending on your experience and training age, you can view this in many different ways.

There is one thing to maintain strength year round and it’s a whole different when you’re called to express your strength in 9 attempts.

He mentioned Westside Barbell and talked about it briefly ( conjugate method) during the seminar.  And if you’re familiar with it, you know that it consists of lots of variety.  Barbell lifting with accommodating resistance, using bands and chains.  Using different kinds of bars, types of squats and types of deadlifts.

Variety is used often in bodybuilding to stimulate muscle growth in as many different ways as possible to maximize muscle size (hypertrophy).  Essentially, attacking the muscle in a variety of different directions.

You intuitively know this.  Changing things up (variety) is really good for building strength.

Peaking for Powerlifting

The Said Principle: Specific adaptation to imposed demand. You get better at whatever it is you train for.

Read the above 2 sentences again and interpret as what makes sense to you.

I’m far from being a high level lifter.  Considering my knowledge base with what I know about human physiology and experience of training non-athletes along with lots of nerding out on bodybuilding and powerlifting articles, I know this is a very complicated subject.

There are people out there with lots more experience that can tackle the subject better.  However, what I bring to the table is my opinion; this viewpoint coming from a normal person that loves lifting heavy barbells. I happen to be an experienced personal trainer that coaches everyday people.  I’m a non-athletic, broken leopard.

With that being said, peaking for a powerlifting meet to me means taking about 5-6 days off from heavy lifting.  My last heavy training session will probably be may 31st.

From May 12th through the 30th, there will be a lot of emphasis placed to my set up for each lift.  Lots of heavy singles with 80-90% with a very low training volume.  Lots of 1-3 reps sets with mental training of how I’m going to approach the bar.

Where the bar sits on my back on the squat, how my shoulders set upon the bench prior to lift off and where my hips are and where and when my shins make contact with barbell before the deadlift.

These are thing that are specific to me.  Some may say I’m over thinking things, but this how I lift. It’s part of my mental preparation. And because I’m a technical guy, these are the things that set me up for success.

I’m not a professional athlete, I’m a recreational athlete that take his recreation seriously (and loves it).

I’ve spent too much time writing and have to get back to work.  Comment and share my article if you found this article interesting.  My primary place to publish content is on my youtube channel.