Notes on the program and changes 1. Dan's original of-season program program is 5 days per week, I split it into 7 to make each workout shorter because because I hae the time to go into the gym on a daily basi "he days I split out are the #rst s$uat and #rst deadli!t days %1 and & and the last bench and s$uat days %( and 7. &. Dan's original program was s$uatting high !re$uency only but I also applied this to bench. Dan's program ) high bar s$uat * days per week, !ront s$uat 1 da *. ike at the end is ust light cardio work and !or getting !resh blood into the legs. /. 0armers alks were not originally in Dan's program, he incorporated them at my re$uest. I opted !or weight2ma3 time rather than weight2speci#c distances 5. I also remoed barbell power shrugs !rom his program and opted !or high pulls and dumbbell shrugs instead. (. lingshot ench sets were not in the original program, I added them using input !rom 6ric illiebride's training. 7. I also added barbell glute bridges !or direct glute work. 8. 59: ) 59: o! top single. single. "his is only only done as a way to to get some !resh blood into into the legs. "his was my own idea. ;. Dan's normal programming has lat work 5 days per week but of-season
Some terminology % ) eltless % ) elt worn % ) traps % ) trapless
ing day.
6CBE, EA D=F =?+GA houlder rotations and pull aparts HG=", D D=F =?+GA Alanks >roiners >lute bridges Eypere3tensions 19315 o3 umps odyweight s$uats Alate swings A"-?G" +II"F ench $uad
1 - &915-99-99 i!t
Alan
?esults
31 to 1rm, -19: &3*, 59:319
1*5,&&5,*15%,*((,*;5,/&5%31, *893&3*% &95319%
armup $uat %Eigh ar, Carrow tance
ench Aress %Aaused, Bomp. >rip 31 to 1rm, -19: &3*, 59:319
;5,1*5,185,&&5,&55,&8531, &553&3*, 1/5:319
0armers alk
199lbs per arm %&99 total 3sec,sec &9935&sec,5/sec
eg ?aises %Eng
3*315
31315
+obility ikeK 1.mi, cal, (min
ikeK &.88mi, 1(9cal, 8K*5
Bomments "oday !elt decent. was tired but still managed s$uats well and een went up to /&5. ench !elt better than last !ew benching a!ter s$uat days. =ccessories were good.
"otal Lolumes $uat (,&79 ench /,1(9
1 - &915-99-99 i!t
Alan
?esults
Bonentional Ds
35 to hy 5
"oday !elt awesome. ockouts and grip both !elt 15/,&(/,*5&,/18%,,/5535%, great.
De#cit Ds %/M
*35 to hy 5 *57,*77,/9735%,
5,795
De#cit Ds %/M
*38 to hy 8 1;8,&(/,*9838%,
(,1(9
armup
+obility ikeK 1.mi, cal, (min
Bomments
"otal Lolumes 8,189
&9,9/5 ikeK 1.(mi, 118cal, (min
1 - &915-99-99 i!t
Alan
?esults
armup ench Aress %Aaused, Bomp. >rip
3& to &?+, -19: 53* ;5,115,1*5,185,&&5,&55,&853&, &55353*
ench Aress %Aaused, lingshot
?+15 &3&
*993&3&
Dumbbell ench Aress %+edium Incline793/8 reps
7531&,15,15,15, (931&
Bhest upported ?ows
1*53/31&-15
1*53/31&
+edium Decline eighted it-Gps
/93/5 reps
*93*315
Bomments "oday !elt meh. poor sleep again, lots o! grinding. still managed well enough. slight icep soreness but no elbow soreness. wrists are okay, right sternocleidomastoid somewhat strained. ?ed and Aushdowns 199
+obility ikeK 1.mi, cal, (min
ikeK *.*5mi, 1(9cal, 11minK19sec resistance
"otal Lolumes (,/15 1,&99 /,;;5 1&,(19
1 - &915-99-99 i!t
Alan
?esults
armup 0ront $uats
3* to *rm, 59:319
;5,1*5,185,&&5%&59,&793*%, 1*5319%
tanding erhead Aress %trict 3& to &rm, - 15: *3*, 59:3 ;5,115,1*5,155,1893&, 1553*3*, ;9319
Bomments "oday !elt meh. still !eeling a bit tired and weak. did well enough but dumbbell work was hard.
"otal Lolumes $uat /,8*9
eated Dumbbell erhead Aress 793/319
7931*,11,1&,1&
EA
Dumbbell ide ?aises
*931&,1&,1&,1&
*,(55
*93/5 reps
Dumbbell ne-=rm ?ows
(53/5 reps
(53&9,&9,&9
&,;79
6N-ar Burls
793/319-1& dropsets
793/31&, (931&, 5931&, /931&, *931&
(,(&5
ikeK 1.mi, cal, (min
ike%light dayK *.18mi, 1(9cal, 19minK&*sec resistance
1 - &915-99-99 i!t
Alan
?esults
armup
Bomments
"oday !elt decent. was e3tremely tired and $uats %Eigh ar,Carrow tance 31 to 1rm, -15: *31*5,&&5,*15%,*(9,*;9,/&931%, *(93*3*% thought I would not do well but surprised mysel! on eerything. deadli!ts were much Bonentional Deadli!ts 3* to hy * 15/,&(/,*5&,*;(%,,/793*%, better than last week, especially de#cits. De#cit Ds %/' 35 to hy 5 *57,*77,/1135%, conentional /79 lockout was much better and een pull ups were better. Aull-Gps 3*3=+?=A 31&,1&,1& ikeK 1.mi, cal, (min
ikeK &.;5mi, 1(9cal, ;minK19sec resistance 19
"otal Lolumes $uat 5,985 D /,;98 5,7&5 19,(**
1 - &915-99-99 i!t
Alan
armup
?esults
Bomments
Dumbbell ?ear Delt 0lyes
553/5 reps
trict arbell ?ows
1(93*3=+?=A
"oday !elt pretty good. wasn't ;5,115,1*5,185,&&5,&55,&75,*9931, &553*3*, 159e3pecting or planning to try *99 ench but made it 115,1/5,175,1;5,&1538 anyway and did better than 553*315, deck 1153&315 last week on close grip top set. a accessories were good. 1(5315,15,15
Dumbbell hrugs
1&9<=?+3&3&9
1&93&3&9
and Aushdowns
/1M lack and %*9-59lbs, 199<=?+ 199<=?+
ench Aress %Aaused, Bomp. >rip 31 to 1?+, -15: *3*, 59:319 ench Aress %Blose >rip
53(-8 to hy (
+obility ikeK 1.mi, cal, (min
ikeK &.;5mi, 1(9cal, 8min55sec
"otal Lolumes 5,*89 /,889 19,&(9
1 - &915-99-99 i!t
Alan
?esults
armup $uats %Eigh ar,Carrow tance 3& to &rm, -15: 53 1*5,&&5,*15%,*(5,/953&%, */5353*%, &95319%,ide stance arbell >lute ridges
&&93*315
&&93*315
Eigh Aulls %natch >rip
1*53*, 1(53/3(
1*53*, 17935, 1553&35, 1*53&3*, 115353* %!ocusing on !orm today
Bhin-Gp
/53*38
*5 ) &/8319,19,19, %&1*319
+obility ikeK 1.mi, cal, (min
ikeK &.;/mi, 1(9cal, 8min55sec
Bomments
"otal Lolumes
"oday !elt decent. ate way too much so !elt hot, bloated, and also slightly sluggish but s$uats were great, deep, 19,115 and ery smooth today. also may hae had breakthrough in keeping back tight so as to take support pressure of o! arms and preent tendon strain %like s$uatting handless. assistance was great, lowered chin up weight because I'm so heay right now. bilateral Arone eg Burls 793&31&, 11931&.
