T Nation

Dan John 10,000 Swing


#1

27 year old male starting weight at 174lb at 15% body fat.
5 week 10,000 swing program

Finished program at 171lb at 12% body fat.

Accessory lifts--front Squats, Chin Ups, Diamond Pushups(3-1 eccentric), and KB Strict Press

I will list the program by accessory lift in clusters.

Front Squats...used progressive weight and increased per set. 1-2-3 rep scheme
Day 1 54:17 (Goblet squat 75)**
Day 2 49:00 Front Squat 135,145,155,155,160
Day 3 48:30 Weights...155,155,160,170,175
Day 4 43:06 Weights...155,155,165,175,180
Day 5 42:20 Weights...145,155,165,175,185

Chin Ups: 1-2-3 rep scheme set
Day 1 50:30
Day 2 35:00
Day 3 31:30
Day 4 31:15
Day 5 31:15

Diamond Push-Ups(eccentric)2-3-5 rep scheme
Day 1 40:35
Day 2 32:30
Day 3 29:45
Day 4 28:15
Day 5 26:00

KB Press 20kg bell...1 bell 1-2-3 rep scheme
Day 1 46:50
Day 2 40:25
Day 3 31:25
Day 4 35:00
Day 5 33:00

10,000 swing done. Great program.