T Nation

Monday Evening With Dan John

I enjoyed last week quite a bit…I couldn’t get “in” here from almost an hour with “server issues,” but I’m happy to talk to anyone about most anything…

[quote]Danny John wrote:
I enjoyed last week quite a bit…I couldn’t get “in” here from almost an hour with “server issues,” but I’m happy to talk to anyone about most anything…

[/quote]

hey Coach.
What sort of strength/power benchmarks do you think someone might be wise to have prior to a Highland Game even?

I’ve recently found out my speed is sorely lacking, so I’ve begun working hard on accelerating the bar and being explosive-my whole life I was taught that slow was the way to go, suddenly I find that I can’t get more than 8 inches off the floor in a vertical leap…but I’ve started working hard on that, doing snatches and jump shrugs and cleans.

[quote]Danny John wrote:
I enjoyed last week quite a bit…I couldn’t get “in” here from almost an hour with “server issues,” but I’m happy to talk to anyone about most anything…

[/quote]

Danny, do you think thay the modern OL pulling technique (pulling back and up) is compatible with the old frog style?

Coach, I am weak in the mid point of my squat. I can come out of the hole pretty strong, but then I die. Any suggestions?
Thanks Dylan

I have heard that there is a Power Snatch and Power Clean formula for HGs, but I don’t know it very well. I have found for most beginners that any O lifting…including dumbbells and kettlebells is MILES ahead of all the crap you can do in the typical spa.

Also…throw stuff. Anything. A lot. Various ways. The HGs are all about throwing stuff…not standing with a bar on your back or in a bench. So, move, move, move and throw things.

Dan Do you recommend Shoulder pressing twice a week in order to increase OHP strength? One day doing it after chest 3 sets 3-5 reps, then a few days later at the beginning of a shoulder workout doing db’s with about the same rep scheme?

Love your articles. Looking forward to OLAD sometime this summer.

Could you expand a little on your statement that “water is the best anabolic”? (I believe you said that in an article)

Maybe a few interesting bullet points on the importance of water?

Might an entire article on this topic make it to T-Nation?

Thank you.

I have a whole series of articles in Get Up on the modern pulling methods…in fact, the free book on my site has a ton on this…

http://danjohn.org/coach

ON the midpoint in the squat thingee…that is technical. I am almost sure of it. Are you get your body between your hips as you go down???

OK DJ, I have a question for you. What are your thoughts on a program of 3 days a week in which you hit nothing but olympic or “main” lifts in which you work out your entire body with 4-6 exercises, given whatever protocol works well for the trainee?

Im thinking about making that my next program, but naturally like any narcisistic man, Im worried about arm and chest growth. Assuming I keep my calories at about maintenence (I dont wanna get above 10% bf ever again), can I expect good growth?

Rippped from another thread that I got the idea from, here are the sample lifts…or at least a good chunk of them.

(My goal here is hypertrophy and in a far second, some strength gains, I would like to get from 270 (now) to over 300 on Bench.)

Upper Body Drills (Back and Shoulder Girdle Emphasis)

  • Bent-Arm Pullovers
  • Pullover-and-Press
  • Snatch, one arm or two
  • Clean-and-Press, one arm or two
  • Clean-and-Jerk, one arm or two
  • Bench Press
  • Incline Press
  • One-Arm Swings
  • Weighted Pull-Ups/Chins
  • Bent-Over Rows, one arm or two
  • Weighted Dips

Lower Body Drills (Hip and Leg Emphasis)

  • Back Squats
  • Front Squats
  • Straddle Squats
  • Deadlifts, one arm or two
  • Stiff-Legged/Romanian Deadlifts
  • One-Legged Deadlifts
  • Hack Squats, with a barbell, of course
  • Reverse Deadlifts
  • One-Legged Squats
  • Spider/Zercher Squats

And thanks a lot for the opportunity!

Hey Coach,

I moved my weights out to my garage. Man is that SO much better than my basement!!!
I do get strange looks when I’m doing farmers walks around my back yard though :slight_smile: I follow your articles more than most other writers and I read your rag everytime there is a new copy out. I like your philosophy when it comes to training. JUst lift the damn weight!! I train cuz its fun, I eat right because it tastes good, and I live right cuz its good for me.

If you REALLY want to improve your overhead press…get off the benches and inclines and press every single workout for a couple of weeks. I don’t care how much or how little, but in every workout, pick the bar up and start knocking out reps. The Overhead Press…military presses, in my youth…are best developed by daily work. If you can do this for two or three weeks, great…then, go back to “normal” and see if you are not only stronger but more athletic looking…

Ah, the water thing. I argue this…

  1. Don’t sleep: die.
  2. Don’t eat: die.
  3. Don’t drink water: die.

Generally, people seem to figure out number one…although, the bulk of people would lean out, get more muscular and be sexier if they slept more…but, I know that the TV is calling you to stay up. And the internet.

Number Two…there are now nine food pyramids. Pick.

Number Three…is the miracle. I have transformed high school athletes in a few weeks with two things:

  1. Making them eat breakfast
    and
  2. Asking how much water they have had…not super big gulps, but water.

Their faces clear up, they lean out, they compete better and I get the label “miracle worker.”

You probably need to drink more “clear water.” I often add a touch of Scotland’s finest peat flavored “water of life” to kill the worms, but overall…drink more water and improve.

Three days a week with 4-6 core lifts is as “old as the hills.” That is how MOST people trained until about the 1970’s. You can make fabulous progress doing that.

One small thing: when you want to add ten percent to your bench (270-300) and hold to 10% BF AND change training programs…I’m wondering if you need some clarity on goal setting. I always try to have one unifying goal that naturally pulls the other goals in line.

Maybe a powerlifting meet or some kind of thing where you demand a double bodyweight bench (lose weight or add weight to the bar…either way works)…that kind of thing…

Hey Dan,

I love this tip:

Work Hard, Simply
What most people need to do is squat, press, deadlift, clean, snatch, jerk, dip and chin. It’s amazing how much harder simple workouts can be. Keep workouts pretty simple, pretty short, and pretty damn hard. Toss it all out: periodization, tempo, weird variations of lifts, new machines, the whole bit until you master the simple stuff!

Awesome stuff, it keeps me grounded and focused. What would your tip be for hypertrophy diets? There is so much diet information it is easy to get lost. Do you have any articles or posts on nutrition?

“Are you get your body between your hips as you go down???”

I actually wrote that? That’s the problem with having two teenage girls constantly ask you when you are on the internet or the telephone “when are you going to get off?”

Of course, the four hour marathon conversations with the same girls they went to school with and carpooled home with are really important.

Not important like talking Highland Games…no, not like that…

ruglayer09052000 , Thanks for the kind words…

Hypertrophy diets? I have a little article on my website from dolfzine mag called the “Meat, Leaves and Berries Diet” go to danjohn.org/coach and look at the “Old Stuff.” You will find a lot of t-mag articles and a bunch of other stuff. Also, my little powerpoint talk has a bit at the end on diet…that I really think has value.

Short list for diet:

  1. Sleep more.
  2. Drink more water.
  3. Eat more fiber…really, do this.
  4. Eat more protein
  5. Load up on fish oil caps…
  6. Eat breakfast!!! Do I have to say this again?

Truth about dieting? The biggest problem isn’t the day to day issues, it is the week to week, month to month stuff. I figure it might take six months to really get a handle on whether or not your new diet idea or supplement worked. Most people try something for five days, then get drunk and pass out in the chip dip. It takes a while…

[quote]bmf_inc wrote:

Awesome stuff, it keeps me grounded and focused. What would your tip be for hypertrophy diets? There is so much diet information it is easy to get lost. Do you have any articles or posts on nutrition?[/quote]

Eat more? LOL

[quote]Danny John wrote:
“Are you get your body between your hips as you go down???”

I actually wrote that? That’s the problem with having two teenage girls constantly ask you when you are on the internet or the telephone “when are you going to get off?”

Of course, the four hour marathon conversations with the same girls they went to school with and carpooled home with are really important.

Not important like talking Highland Games…no, not like that…[/quote]

I thought I was the only one who got nagged by their daughters!!!

[quote]Danny John wrote:
If you REALLY want to improve your overhead press…get off the benches and inclines and press every single workout for a couple of weeks. I don’t care how much or how little, but in every workout, pick the bar up and start knocking out reps. The Overhead Press…military presses, in my youth…are best developed by daily work. If you can do this for two or three weeks, great…then, go back to “normal” and see if you are not only stronger but more athletic looking…
compete better and I get the label “miracle worker.”
[/quote]

really? Every day?
How many reps are you talking?

Doing front squats my tris hit my quads b/c I can’t flex my wrists nor can I get my arms straightened out. What can I do for wrist flexibility?(besides that, sickos)
Thanks.

I think I talked about this last week, but I found that warm water stretching made a huge difference after my wrist surgery. Keep your wrists in warm water (hot tub is great) and work the flexibility there. Maybe FSs aren’t for you…that might be something to consider. Not all things we do are perfect for everybody.

Also, read my post from last week, I think I went into a lot of detail.