Beach Fit Personal Training        0413 193 335       steve@beachfitpt.com

Friday, 28 July 2017 04:53

10 Week Transformation - Part 4 - Week 1 - Squat, Bench and Deadlift Everyday

Written by Steve
Rate this item
(0 votes)

Week 1 – The 16/8 Diet and Squat, Bench and Deadlift x 5 Days of Week

Part 2:

The Workout – The first workout I used was a workout called the 40 Day Workout. I believe the program was first thought up (as far as I’m aware) by Pavel Tsasouline the guy known for popularising kettlebells then adapted by Dan John (http://danjohn.net/) a top level strength and conditioning coach over in the states.

The workouts consist of very brief but high frequency training sessions with only a few exercises.

Spoiler Alert: I have been a trainer for a long time and training myself for an even longer. This program, the first time I did it redefined both my thoughts on exercise frequency and volume.

The exercises I selected were barbell squats, bench press, deadlifts, military press and ab wheel. This isn’t quiet within Dan’s recommendations of the exercises that should be used as he recommends a farmer’s carry. However, performing a carry didn’t really align with my current goals so I changed it.

I had a strategy using this program as my first program of my 10 weeks. After having had the run of injuries I’ve had for the past 12 months I was significantly weaker than normal. I knew being weaker would both limit the amount of muscle I could put on and how quickly I could lose weight. This is due to increasing muscle size roughly being related to

weight x volume (reps x sets x no. of sessions)x time under tension

And weight loss related to

Volume (distance, time, reps x sets, etc) x exercise intensity

Where intensity is related to how hard you can exercise and a greater level of strength can allow you to reach higher exercise intensity, within reason.

I’ll give you a brief overview of the workout from Dan John’s own words here. At the end of the article I’ll provide a bit more info for those really interested.

There are a few “rules” before we begin:
1. Never miss a rep!
2. Follow the “Rule of Ten” for the appropriate lifts for an advanced lifter; if Patterning needs to be done, do it as often and as much as necessary; and, use the rules of 15-25 for the appropriate half body lifts.
3. Advanced athlete’s warm-ups
10-25 Goblet Squats
75 Swings (Sets of 10-25; really grease that Hinge Movement)
1-5 Get Ups (Half Get Ups are fine as is the Kalos Sthenos variation)

“Easy Strength” for an Experienced Lifter
Week 1
Mon (1)_____Tues (2)_______Wed (3)_______Fri (4)_______Sat (5)
2x5                         2x5                         5-3-2                      2x5                         2x5

Week 2
Mon (6)_____ Tues (7)______Wed (8)_______ Fri (9)_______ Sat (10)
2x5                         6 singles               1x10                       2x5                         5-3-2

The workouts

Two sets of Five: it should be easy and be like your second or third warm up lift in a typical workout. The idea, the “secret,” is to get THIS workout to feel easier and easier!

Five-Three-Two: Five reps with your 2 x 5 weight, add weight for three, then a solid double. Make the Double!!!

Six Singles: I don’t care how you do this, but add weight each set. No misses!

One set of ten: the day after six singles, very light load for ten easy “tonic” reps.

The pros of the workout:

So why do this diet, what are the benefits?

  1. You get really really good at a few lifts due. This is likely primarily due to the volume of training you put into those lifts across a week just working the same movement patterns (i.e., greasing the groove).
  2. The program can be broken down into two week blocks so you really only need to do the program for a fortnight at a time.
  3. It’s probably something really different to anything you have done before.

Cons of the workout:

  1. If you like to change exercises regularly this program gets boring quick
  2. Not a tremendous calorie burn due to the abbreviated volume

How did I find this diet?

I have done this workout before and knew it was a way of getting my strength back really quickly. I started off really light with my lifts due to not wanting to aggravate my previously inflamed rib cartilage which affected by the weight I could lift and my ability to valsalva (breath hold/block).  My lifts went up very quickly however I did find my ribs were getting sore when I went closer to my maxs so had to dial it back a little. I have posted my lifts below though remember these lifts were regaining strength after injury and not doing these weights for the first time.

Lift                                          Start                      After Two Weeks             Previous PRs

Squat                                    40 kg                      120 kg                                   137.5 kg
Bench                                   40 kg                      80 kg                                      85 kg
Deadlift                                                40 kg                      120 kg                                   147.5 kg
Military Press                     20 kg                      55 kg                                      65 kg

I felt like this was the right choice for me starting out on this program to build strength. I really enjoyed the progress I got from it and watching my numbers go up with ease. However, I did find the program very boring and repetitive doing the same exercises every session. I have done this program before for 5 weeks straight changing the exercises every fortnight, which I got great results from. However I did eventually have to change the routine, not because of lack of results but because I couldn’t handle the monotony of doing the same exercises all the time.

In terms of weight loss I didn’t feel like the program would do much over the long term. The weight loss I experienced I would put more down to starting the new 16:8 Diet and from just changing my exercise routine more so then it being an effective exercise routine for weight loss.  

In general I’d only recommend this program for individuals with experience lifting for at least 6 months, better 12 months plus. I’d also only recommend this program if your primary aim is strength gains, to mix things up a little or if you are stuck on a plateau. I wouldn’t say it is a very effective weight loss program but then that’s not what it’s designed for though it was the right choice for my circumstances.

Hope you enjoyed let me know if you have tried anything like this and the results you got.

Dan John’s Program 40 Day Workout

Since it keeps popping up, I am going to share what I am working on. This is only a page or two of a much larger piece:

Let’s start with an advanced experienced trainer who has “never” done any Loaded Carries. (In three weeks, I will be a genius as the Farmer Walks alone will change everything.) 
There are a few “rules” before we begin:
1. Never miss a rep!
2. Follow the “Rule of Ten” for the appropriate lifts for an advanced lifter; if Patterning needs to be done, do it as often and as much as necessary; and, use the rules of 15-25 for the appropriate half body lifts.
3. Advanced athlete’s warm-ups
10-25 Goblet Squats
75 Swings (Sets of 10-25; really grease that Hinge Movement)
1-5 Get Ups (Half Get Ups are fine as is the Kalos Sthenos variation)


“Easy Strength” for an Experienced Lifter
Week 1
Mon (1)__Tues (2)_____Wed (3)______Fri (4)_______Sat (5)
2x5 2x5 5-3-2 2x5 2x5

Week 2
Mon (6)__ Tues (7)____Wed (8)_____ Fri (9)_____ Sat (10)
2x5 6 singles 1x10 2x5 5-3-2

Lifts for the above:

Press Movement: Change the lifts every two weeks, “Same, but Different.” So flat bench press, incline bench press, and military press can be exchanged for each other after every two-week block

Pull Movement: Either do Bat Wings in combo with the press, two to three isometric holds for about ten seconds every workout, or simply skip this and get the work in from the other movements.

Hinge Movement: There are two options here depending on need: either pick a deadlift variation (and rotate it every two weeks, for example, thick bar deadlifts, snatch grip deadlifts, clean grip deadlifts, orthodox deadlifts, Jefferson Lifts or Hack squats) or do kettlebell swings in the 75-100 range. (These options will all cover the need for pulling, too.

Squat Movement: Again, ideally one would alternate movements after every two weeks, front squats, back squats, overhead squats, zercher squats or safety squats are all fine.

Loaded Carry: Vary the distance EVERY time, and probably the load…if you can.

Important Note: This is not the “Order” of the workout. More on that later…

The workouts

Two sets of Five: it should be easy and be like your second or third warm up lift in a typical workout. The idea, the “secret,” is to get THIS workout to feel easier and easier!

Five-Three-Two: Five reps with your 2 x 5 weight, add weight for three, then a solid double. Make the Double!!!

Six Singles: I don’t care how you do this, but add weight each set. No misses!

One set of ten: the day after six singles, very light load for ten easy “tonic” reps.


Example Workout for an Experienced Lifter:
Monday, Day One.
Incline Bench Press: 165 for five reps, 165 for 5 reps (300 Max Single)
Thick Bar Deadlifts: 185 for five reps, 185 for 5 reps (265 Max Single)
(This is the Pull and the Hinge Movements…an advanced lifter)
Front Squats: 185 for five reps, 185 for 5 reps (405 Max Single)
Farmer Walks: 105 with each hand, 100 meters out and back (three stops)
Ab Wheel: five reps.

Day Two can be heavier or lighter depending on mood and feel. The important thing is to show up and get the movements in. If one day is too hard and compromises the next day, that is fine as long as you lighten the load and continue getting the reps in without compromising speed.

Day Three “should” begin with the five rep number from the usual 2 x 5 workout, then add some weight for three, and finally add some weight for two. Be sure to get the double. Most people on the easy strength program find that this workout is the test for how things are progressing. The weights begin to fly up on the double and that is good, but stop there. Remember, this is a long-term approach to getting strong and don’t keep testing yourself. Save the big effort for, well, never.

Day Four and Day Five are the most confusing days. Again the load on the bar “depends” on how you feel. If the efforts feel easy and light, “nudge” the load up. Here is the secret (again): the goal of this program is gently raise your efforts (load) on the easy days so that the bar feels light. If you start out lifting a weight, say 205 at one effort level and in a few weeks you are lifting 245 at the same perceived effort and speed, you ARE stronger.

After a day of rest, Day Six is going to feel easy and it should be like that. Get the reps in.

Day Seven has a simple rule: you will do six singles adding weight EACH rep. So, it can be five pounds or fifty depending on how each single feels. It is NOT a max effort on the last set, it is the sixth single. If the loads feel heavy, just add five pounds. If the bar is flying, add more.

For people who come from the tradition of “smashing the face on the wall,” Day Seven is confusing. Your goal is to determine the load on how the weight feels. If it pops right up and feels light, toss on the plates. If it doesn’t, respect today and realize that you are going to have plenty of opportunities to get stronger in the future.

Day Eight is a “tonic” day, the way we used to use the term. Go really light and just enjoy ten repetitions. It can be as light as 40% of max (or lighter if you feel like, too) and just use the movement to unwind after yesterday’s heavy attempts.

Day Nine is often the day when people see the reasoning behind the program. This is the day where the weights seem to often be just “far too easy.” That is the sign of progress in this program. I remember actually thinking I misloaded the bar and I had to double check my math as the bar seemed to be far too light to be right. 

Day Ten is often the day where people “test” themselves a little and this can be fine as long as you feel like going after it. Again, don’t miss. 

Week Three, Option One

Now, the original program designed by Pavel demanded that you repeat Weeks One and Two for three additional times. Oh, and it works well. By Week Five, I was a machine on the lifts and broke lifetime Personal Records, smashing my Incline Bench Press record by fifteen pounds (and doing it for two reps, not just a single) and crushing my old Thick Bar Deadlift record (from 265 to 315). This is staggering improvement. So Option One is to simply keep on keeping on.

Week Three, Option Two
I like this one more for most athletes. You make small changes to the movements, from Bench Press to Incline Bench Press, Thick Bar Deadlift to Snatch Grip Deadlift and Front Squat to Back Squat. This is Pavel’s “Same, but different” approach. That small change seems to keep enthusiasm high for the entire Eight weeks.

Week Three, Option Three
I have a few athletes doing this now and I believe (maybe “hope” is a better word) that this is the better option for speed and power athletes. It is both a “deload” week and week filled with more metabolic challenges.

Day One
Push Press or Push Jerk (“Rule of Ten”) Five sets of Two, adding weight each set, is a great workout.
Litvinovs: After doing a Hinge or a Squat movement, either sprint, sled or prowler immediately after finishing the first movement. In a gym setting, this can be difficult, but I have done this outside with great success with just a kettlebell and a hill. The complete article will be in the appendix. 

Day Two

Left Hand Only!
• Waiter Walk
• Suitcase Walk
• Single Arm Front Squat (Kettlebells are best)
• Suitcase Deadlift
• One arm row on the TRX (or suitable device)
• One arm Bench Press.
Reps, sets, load, time and every other factor “depends.” The idea is to push the stability and symmetry muscles and movements. There is an odd metabolic hit to these moves as one sweats a lot more than expected doing this. So, for example, this can be done with a single Kettlebell in a park (which is wonderful, by the way) and the athlete can challenge various aspects of training and get a good workout while also practicing mastery of body position and dynamics. 

Doing just one side also frees up the mind a little bit. It is pretty obvious what you will be doing in a few days so you can experiment a bit and play the edges of tension and relaxation as you train.

Day Three
Push Press or Push Jerk (“Rule of Ten”) Five sets of Two, adding weight each set, is a great workout.
Litvinovs: After doing a Hinge or a Squat movement, either sprint, sled or prowler immediately after finishing the first movement. In a gym setting, this can be difficult, but I have done this outside with great success with just a kettlebell and a hill. The complete article will be in the appendix. 

Day Four
Right Arm Only!
• Waiter Walk
• Suitcase Walk
• Single Arm Front Squat (Kettlebells are best)
• Suitcase Deadlift
• One arm row on the TRX (or suitable device)
• One arm Bench Press.

At the beginning of Week Four, the athlete will mix up the variations in the basic movements (Push, Pull, Hinge, Squat, Loaded Carry) and progress along using the same rep and set template in Weeks One and Two. 

After finishing the program (Weeks One and Two repeated four times total; Option Three would be a twelve week program), fully assess mobility, basic strength levels and the program vis-à-vis your goals. I would suggest maybe an FMS screen and blood tests, too, but costs can be an issue.

Now, the workout itself does NOT necessarily go in this order:
Warm-Ups
1. Push 
2. Pull
3. Hinge
4. Squat
5. Walk/Run/Sprint under load
Correctives

In fact, I think the real insight of the past ten years for me is understanding the role of perceived strengths and weaknesses by the athlete in their training system.

Read 69 times

Leave a comment

Make sure you enter all the required information, indicated by an asterisk (*). HTML code is not allowed.

About the Studio

Beach Fit Personal Training is a personal training and strength and conditioning studio located in Newcastle, Australia.

Beach Fit has been operating for over 6 yrs and knows how to take your body from where it is to where you want it to be. RESULTS GUARANTEED.

  • Beach Fit Personal Training
  • 0413 193 335
  • steve@beachfitpt.com
  • 604/1B George Street Mayfield East, NSW

 

Opening Hours

  • MONDAY 3 pm - 9 pm
  • TUESDAY 6 am - 9 pm
  • WEDNESDAY 3 pm - 9 pm
  • THURSDAY 6 am -9 pm
  • FRIDAY 6 am - 9 pm
  • SATURDAY Closed
  • SUNDAY Closed

 

Studio Location

 

Get Social

If you want to keep up with what's going on with Beach Fit, get free health, fitness and motivation tips follow us on Facebook