February 2012
101 posts
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An Exclusive Excerpt from Dan John’s...
Legendary strength and throwing coach Dan John has spent decades helping develop some of the most effective training methods in use today. In this guest post adapted from his upcoming book, Dan examines our conceptions of health and fitness, and whether they’re really what we need to accomplish our goals. The views expressed herein are his.
Not long ago, a woman asked me about losing five pounds...
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5/3/1 Bench 02/28/12
Push-Up:
20 reps (+30 pts)
Pull-Up:
10 reps (+79 pts)
10 reps (+79 pts)
10 reps (+79 pts)
Barbell Bench Press:
45 lb x 10 reps (+42 pts)
135 lb x 5 reps (+66 pts)
155 lb x 5 reps (+75 pts)
180 lb x 5 reps (+89 pts)
205 lb x 3 reps (+85 pts)
230 lb x 1 reps (+68 pts)
135 lb x 15 reps (+82 pts)
135 lb x 10 reps (+77 pts)
135 lb x 10...
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5/3/1 Squat 02/27/12
Body Weight Squat:
20 reps (+13 pts)
Barbell Squat:
135 lb x 10 reps (+68 pts)
225 lb x 5 reps (+106 pts)
255 lb x 3 reps (+104 pts)
285 lb x 4 reps (+145 pts)
5/3/1 Squat
Seated Calf Raise:
90 lb x 20 reps (+16 pts)
180 lb x 20 reps (+29 pts)
180 lb x 20 reps (+29 pts)
180 lb x 20 reps (+29 pts)
Power Clean and Jerk:
135 lb x 3...
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5/3/1 Shoulder Press 02/24/12
Standing Barbell Shoulder Press:
45 lb x 10 reps (+47 pts)
65 lb x 5 reps (+46 pts)
95 lb x 3 reps (+45 pts)
110 lb x 3 reps (+50 pts)
125 lb x 6 reps (+73 pts)
2 minute rest between sets 3-5.
Chin-Up:
10 reps (+74 pts)
10 reps (+74 pts)
10 reps (+74 pts)
10 reps (+74 pts)
Barbell Bench Press:
125 lb x 10 reps (+72 pts)
125 lb x 10 reps (+72 pts)
...
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Backs are Cooler than Fronts. Back > Front. →
daveearleeliteperformance:
Your back is way more awesome than your front.
I didn’t always feel this way… back in High School it was the muscles I could see in the mirror that I thought were awesome: chest, abs, biceps, front delts and the tops of the trapezius. I probably didn’t even know I had legs so quads don’t count -…
i’m working on my sexy back and posterior chain, are you?...
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Placebo Effect
daveearleeliteperformance:
Don’t fight it, use it to your advantage!
More to come on supplements and placebos soon…
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5/3/1 Deadlift 02/23/12
Romanian Deadlift:
45 lb x 10 reps (+33 pts)
Barbell Squat:
45 lb x 10 reps (+37 pts)
155 lb x 10 reps (+77 pts)
155 lb x 10 reps (+77 pts)
155 lb x 10 reps (+77 pts)
155 lb x 10 reps (+77 pts)
155 lb x 10 reps (+77 pts)
Assistance work, done after deadlifts. 1 minute rest between sets
Power Clean:
135 lb x 5 reps (+49 pts)
155 lb x 4...
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“Good, better, best. Never let it rest. Until your good is better and your better...”
– Tim Duncan
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5/3/1 Squat 02/21/12
Power Clean and Jerk:
135 lb x 3 reps (+66 pts)
155 lb x 3 reps (+75 pts)
185 lb x 3 reps (+92 pts)
Barbell Squat:
45 lb x 5 reps (+31 pts)
135 lb x 5 reps (+57 pts)
210 lb x 3 reps (+76 pts)
240 lb x 3 reps (+94 pts)
270 lb x 6 reps (+152 pts)
5/3/1 Squat
Chin-Up:
10 reps (+74 pts)
10 reps (+74 pts)
10 reps (+74 pts)
10 reps (+74 pts)
10...
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