I am just coming off a powerlifting meet on July 21rst and the week afterward during hard physical work in the sun I strained my back. So, I did a lot of therapy and I just began training again on August 6th. I decided to do the Dan John routine because it begins with very low weight and the five day a week work schedule hits the whole body each day. I totaled 1430 at the meet but that is 170 lbs under my best competition, which is okay because I am only 15 months out from a serious biceps tendon surgery( result of a competition deadlift).
Stats are: 42 years old; 210 lbs body weight; 5 feet 8 inches tall.
Using this thread to log workouts. This week I usedk(55% of max): (Lift in my garage)
warm up: 100 swings with 25 lbs kettlebell
Front Squat: 245lbs x 2sets x 5reps
High Incline bench: 155 lbs x 2sets x 5reps
Fat Gripz Deadlifts: 155 lbs x 2 x 5
100 meters Farmers walk with 86 lbs in each hand.
25 Standing Crunches with 50lbs
Lifting time averaged 40 minutes.
I also do lax ball rolling for my hamstrings and feet as well as back sometimes. I do some light yoga and dense foam roller work as well. Mobility work is something I am getting in to as well and I do some dynamic stretching.
Please tell me about your experiences with your 40 Day Dan John routine and any comments are welcome.
Has anyone included overhead work with this routine? I am thinking about adding standing presses this week.
By the end of the coming week I will add 10 to 20 pounds to each lift provided I am able to keep form good and speed in my lifts for 2 sets of 5 reps.
By the way I own and operate a lawn business so I get a lot of cross-training Monday-Friday and then I take a break for a couple of hours then I lift weights(usually about 100 degrees in hot sun work).