Latest / The Dan John Podcast / EP 359 - Full Body vs. Split Training, Squats, Kettlebell Progressions, Breaking Plateaus & More

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EP 359 - Full Body vs. Split Training, Squats, Kettlebell Progressions, Breaking Plateaus & More · The Dan John Podcast

• 0:12
  Speaker 1: Hello, and welcome back everybody to the Dan John University
• 0:15
  Speaker 1: dot com podcast. I'm Dan John and this is episode
• 0:18
  Speaker 1: three hundred and fifty nine. This is a question and
• 0:22
  Speaker 1: answer podcast. If you have a question, please send your
• 0:25
  Speaker 1: question to podcast at dan Johnuniversity dot com. Each and
• 0:30
  Speaker 1: every week I sit down and answer your questions. Let's
• 0:33
  Speaker 1: get started with a question from Sam, and Sam says
• 0:36
  Speaker 1: love the podcast and the Armor Building Program Armor Building
• 0:41
  Speaker 1: Formula Program. I'm a thirty six year old male. I've
• 0:44
  Speaker 1: been lifting for a bit over four years, and I've
• 0:46
  Speaker 1: been using bells for the better part of three years now.
• 0:50
  Speaker 1: I have read through both Armor Building Formula one and
• 0:53
  Speaker 1: two and completed the program twice. That's really outstanding. Once
• 0:58
  Speaker 1: with offset sixteen and twenty four kilo bells, switching sides
• 1:01
  Speaker 1: for the ABC every round. For press days, did strictly
• 1:05
  Speaker 1: single presses, did the two, three five ladder with the
• 1:08
  Speaker 1: twenty four, and then the ten reps with the sixteenth. Sam,
• 1:11
  Speaker 1: it's so good to hear that it's exactly what I recommend.
• 1:14
  Speaker 1: The second run through, I added a second twenty four
• 1:18
  Speaker 1: kilogram bell and ran the program with double twenty four throughout.
• 1:21
  Speaker 1: Nice work pressing. I stuck with the two three five
• 1:24
  Speaker 1: ladder with doubles. I've also double thirty two kilo bells
• 1:30
  Speaker 1: that I'm working towards using more. I can clean and
• 1:32
  Speaker 1: press the thirty twos twice each, which is fine. I
• 1:37
  Speaker 1: would love to run through the ABF using just the
• 1:40
  Speaker 1: thirty twos, but I know that it's currently beyond my limits.
• 1:43
  Speaker 1: I'm thinking of running the arm or building formula again
• 1:46
  Speaker 1: with this as the template. Now, this is what he
• 1:49
  Speaker 1: shares press days three five two scheme three to five
• 1:55
  Speaker 1: reps with the double twenty fours and use the thirty
• 1:58
  Speaker 1: twos for the two reps. I'm thinking that I'll be
• 2:01
  Speaker 1: able to do the sets of two at the end
• 2:03
  Speaker 1: of the ladder, as this would be the hard set
• 2:06
  Speaker 1: because of using the thirty two. So that's a really
• 2:09
  Speaker 1: good adaptation. I might have to hire you, Sam, I
• 2:12
  Speaker 1: might have to hire it. On ABC days, use a
• 2:16
  Speaker 1: ninety second interval and switch between double twenty fours and
• 2:19
  Speaker 1: double thirty twos every round. On the rounds of the
• 2:23
  Speaker 1: twenty fours, I would do two sets of ABC back
• 2:25
  Speaker 1: to back, and with the thirty twos I would just
• 2:27
  Speaker 1: do the one set. Huh. So at the end of
• 2:30
  Speaker 1: the program, I'd still be hitting thirty reps of ABC
• 2:33
  Speaker 1: in thirty minutes, twenty reps with the twenty fours and
• 2:36
  Speaker 1: ten with the thirty twos. This is really good, folks,
• 2:39
  Speaker 1: So I hope you're taking notes here. My thinking here
• 2:43
  Speaker 1: is that it gives a bit of extra time after
• 2:45
  Speaker 1: the sets with the thirty twos. I have two questions here. First,
• 2:49
  Speaker 1: do you think this is a good way to start
• 2:51
  Speaker 1: incorporating heavy bells into the arm or building formula? So
• 2:54
  Speaker 1: the answer to your first question is yes. And I
• 2:56
  Speaker 1: don't know why I don't hire you to answer questions. So, folks,
• 3:00
  Speaker 1: he's you know, he's doing a couple of things that
• 3:03
  Speaker 1: I think are really reasonable. You know, he's shifting a
• 3:05
  Speaker 1: few reps around, putting the heavyweights where he feels like
• 3:08
  Speaker 1: he can handle the heavyweights. And this idea of doing
• 3:11
  Speaker 1: the double twenty fours back to back, resting ninety seconds,
• 3:16
  Speaker 1: doing the single thirty twos for an ABC resting ninety
• 3:20
  Speaker 1: seconds and repeating is brilliant. I really like it. I
• 3:25
  Speaker 1: really like it. I wish I had something better to
• 3:27
  Speaker 1: offer you. Second, do you think there's a better way
• 3:30
  Speaker 1: of incorporating heavyweights? Well? As we move up in load,
• 3:37
  Speaker 1: we do hit weirder and weirder walls like this idea
• 3:42
  Speaker 1: of linear progression is always difficult. There's this, you know,
• 3:46
  Speaker 1: this idea out there that we're to do the ABF.
• 3:49
  Speaker 1: The first time was sixteens, second time with twenties, third
• 3:52
  Speaker 1: with twenty fours, fourth with twenty eight's, fifth time through
• 3:55
  Speaker 1: thirty twos, and boy, aren't I a smart boy? You
• 4:00
  Speaker 1: might hit a wall like like you found. Maybe you
• 4:04
  Speaker 1: can do two three five two three five with twenty fours,
• 4:08
  Speaker 1: but even when you jump up to the thirty twos,
• 4:11
  Speaker 1: you might still struggle with a set of ten at
• 4:13
  Speaker 1: the twenty fours, because that's just the ways we're made,
• 4:16
  Speaker 1: as some people are made. As for a better way
• 4:21
  Speaker 1: of going up. I don't, I don't think so what.
• 4:25
  Speaker 1: Your Your approach is so reasonable, you know, I actually
• 4:30
  Speaker 1: marvel at it. Kind of wish I had invented this then.
• 4:34
  Speaker 1: Now obviously is everyone who listens to me. No, I'm
• 4:36
  Speaker 1: going to tell somebody this and then another time, and
• 4:40
  Speaker 1: then I'll start pretending like I invented it very quickly
• 4:43
  Speaker 1: after that. But I think this is excellent, and I
• 4:45
  Speaker 1: hope I hope the gentle listeners would listen to the
• 4:48
  Speaker 1: question again because this idea of sneaking in a back
• 4:53
  Speaker 1: to back round with the lighter weight resting a full
• 4:56
  Speaker 1: ninety and then going to the heavier one for a
• 4:59
  Speaker 1: single round with ABC is and then coming back after
• 5:02
  Speaker 1: a ninety second rest to another double round with a
• 5:05
  Speaker 1: lighter weight. There's something magical about that and I'm looking
• 5:08
  Speaker 1: forward to getting more feedback on it from other people
• 5:11
  Speaker 1: as people try your idea. So thank you. Great way
• 5:15
  Speaker 1: to start a podcast. Thank you. We have a question
• 5:19
  Speaker 1: from Nick, and this is always tough this question. As
• 5:23
  Speaker 1: I was looking at over there's nothing wrong with this question,
• 5:27
  Speaker 1: but sometimes you know, roundhole, square peg, Okay, our opposite
• 5:33
  Speaker 1: Nick says, would you please help me figure out an
• 5:36
  Speaker 1: alternative for the squads in the Kettlebell Armor building complex.
• 5:41
  Speaker 1: Do you think the kettlebell cleaner press with weighted loaded
• 5:43
  Speaker 1: carries could be a suitable accommodation. I'm a forty two
• 5:47
  Speaker 1: year old father of two. I work in manufacturing and
• 5:50
  Speaker 1: spend a lot of time on the factory floor. Sadly,
• 5:54
  Speaker 1: I have a very torn I have a torn labram
• 5:57
  Speaker 1: in my left hip. Surgery is out of the question
• 6:00
  Speaker 1: for me. I'm sorry to hear that likewise, squats are
• 6:03
  Speaker 1: out of the question. I've tried kettlebell front squats, gobblet squats,
• 6:07
  Speaker 1: single side squats, and all of them aggravate my hip,
• 6:10
  Speaker 1: which affects my ability to do work. Even excessive, even
• 6:14
  Speaker 1: excess body weight squats are problematic. Okay, So I like
• 6:21
  Speaker 1: what you're doing here. I would suggest this and as
• 6:26
  Speaker 1: best you can do it. I'm hoping that the clean
• 6:29
  Speaker 1: doesn't hurt you, but I would suggest kind of getting
• 6:33
  Speaker 1: yourself away from the armorabiling complex day. I mean, let's
• 6:37
  Speaker 1: just erase that. I would suggest kind of like what
• 6:40
  Speaker 1: we're doing with our body composition clients now, two days
• 6:44
  Speaker 1: a week of the high rep pressing. Okay, that would
• 6:47
  Speaker 1: be you know, say Monday and Friday. You do set
• 6:50
  Speaker 1: of two, put the weight down, set of three, put
• 6:52
  Speaker 1: the weight down, set of five. Put the weight down.
• 6:54
  Speaker 1: Then a set of ten rest is appropriate, and do
• 6:56
  Speaker 1: it again every time you do. That's twenty reps. If
• 7:00
  Speaker 1: you do it three times, that's sixty. If you do
• 7:02
  Speaker 1: it five times, it's one hundred. Great workout. On that
• 7:06
  Speaker 1: other day, I think loaded, a loaded carry day might
• 7:09
  Speaker 1: be very good if you can. I'd love it if
• 7:12
  Speaker 1: you could also hang from a bar and bring your
• 7:15
  Speaker 1: knees to your chest. The hanging bent knee leg rais,
• 7:19
  Speaker 1: which I think is very complimentary, especially to suitcase carries.
• 7:23
  Speaker 1: Suitcase carries really work the off side as you fight
• 7:27
  Speaker 1: with the steps great exercise, so you would be working
• 7:31
  Speaker 1: this part of your body if you're if you're doing
• 7:34
  Speaker 1: supersets of suitcase carry and hanging bent knee leg raises,
• 7:39
  Speaker 1: you'd really be focusing hard on this part of your body,
• 7:43
  Speaker 1: and the stronger we can kind of make you here,
• 7:47
  Speaker 1: hopefully with your job and the injury, you know, we're
• 7:51
  Speaker 1: just we're just doing our best here. But the high
• 7:54
  Speaker 1: right militaries twice a week in the suitcase carry bentanee
• 7:57
  Speaker 1: leg raised day. If you can't do leg raises, try
• 8:01
  Speaker 1: ab wheel or something like that. Whatever, but just make
• 8:04
  Speaker 1: sure nothing aggravates that leg. And I'm sorry we can't
• 8:08
  Speaker 1: get it fixed. I wish I knew why. But you're
• 8:13
  Speaker 1: doing fine. And don't forget you're a father of two,
• 8:16
  Speaker 1: you're only forty two. Let's not you know, let's not
• 8:21
  Speaker 1: write checks that we can't cash in five or ten years.
• 8:26
  Speaker 1: I do want you to do one thing for me.
• 8:30
  Speaker 1: We call it well when I say it out loud,
• 8:32
  Speaker 1: I say poop side, but you can you know what
• 8:34
  Speaker 1: the real name is. I want you to think down
• 8:37
  Speaker 1: the line, maybe even I'd even write it out if
• 8:39
  Speaker 1: I were you ten years and twenty years down the line,
• 8:44
  Speaker 1: what is your worst case scenario? What is the worst
• 8:47
  Speaker 1: outcomes you can have in twenty years. Funny thing is
• 8:49
  Speaker 1: in twenty years they'll only be sixty two, which is
• 8:52
  Speaker 1: still young. So I want you to think. I want
• 8:55
  Speaker 1: you to think about what is the worst case for you?
• 8:59
  Speaker 1: And then once you have that in front of you,
• 9:01
  Speaker 1: you'll stare at that in a picture you're I don't
• 9:03
  Speaker 1: know how your children would be, but when you're sixty two,
• 9:06
  Speaker 1: I'm guessing, just guessing that there'll be a college age
• 9:10
  Speaker 1: or graduates of college or whatever. You know. And once
• 9:15
  Speaker 1: you finish the poop side assignment, kind of fold your
• 9:18
  Speaker 1: arms and say, Okay, what are some things I can
• 9:20
  Speaker 1: do today? So if you look down and you can't
• 9:24
  Speaker 1: see your zipper so to speak. I mean, if if
• 9:27
  Speaker 1: you have issues with ob city, if you haven't been
• 9:30
  Speaker 1: to the dentists, you have been to the eye doctor,
• 9:32
  Speaker 1: you haven't been to the doctor. Let's start taking care
• 9:35
  Speaker 1: of those little things so you can set yourself up
• 9:39
  Speaker 1: so even though you have the hip injury, your teeth
• 9:42
  Speaker 1: are in good shape, your eyesight's in good shape, your
• 9:44
  Speaker 1: hearing's in good shape, your blood profiles are are really healthy.
• 9:50
  Speaker 1: And let's just build the whole body up to support
• 9:53
  Speaker 1: the injury. I hope that helps. I know that an
• 9:56
  Speaker 1: armor building formula. I have other options, but honestly a
• 10:01
  Speaker 1: lot of it's just more squats and cleans, and I
• 10:03
  Speaker 1: just don't want to see you doing that with this
• 10:05
  Speaker 1: particular injury. My best to you, And if you can
• 10:12
  Speaker 1: get away with just lifting three days a week, however
• 10:15
  Speaker 1: you choose to do it, I think you'd be very
• 10:17
  Speaker 1: happy long term. One final thing, if you do have
• 10:21
  Speaker 1: a schedule issue, maybe on Saturdays you can do a
• 10:24
  Speaker 1: high rep press day really like one hundred, and on Sunday,
• 10:29
  Speaker 1: make that your loaded carried ab day. And then on
• 10:31
  Speaker 1: Wednesday maybe or whatever day you can get to it
• 10:34
  Speaker 1: a medium to even light high repress day. Okay, all right,
• 10:39
  Speaker 1: thank you and good luck to you. Thanks. Shane asked
• 10:45
  Speaker 1: the question, I know Dan recommends bodybuilding in our fifties. Yeah,
• 10:49
  Speaker 1: from fifty five on. Yeah, is he suggesting full body
• 10:53
  Speaker 1: workouts for bodybuilding or is he suggesting an old school
• 10:57
  Speaker 1: more traditional body parts split. It's funny because the modern
• 11:01
  Speaker 1: some of you young people think that the old school
• 11:04
  Speaker 1: away is three full body workouts a day. Then it
• 11:07
  Speaker 1: got changed in the seventies to this frankenscience monster thing.
• 11:10
  Speaker 1: To my knowledge, DANZOI rec always recommended for the most part,
• 11:15
  Speaker 1: full body workouts. Yeah, I'll always have, but I have
• 11:19
  Speaker 1: to throw in a asterisk or a caveat. I hired
• 11:21
  Speaker 1: a coach, and my coach put me on a program
• 11:25
  Speaker 1: where I do upper body two days a week and
• 11:29
  Speaker 1: lower body one day a week, and I am now no, Shane,
• 11:35
  Speaker 1: You're also talking to a guy who started Olympic lifting
• 11:38
  Speaker 1: in nineteen seventy five, and I still compete. I started
• 11:42
  Speaker 1: lifting in sixty five, nineteen sixty five. I've been lifting
• 11:45
  Speaker 1: a long time, so for me to not you know,
• 11:51
  Speaker 1: when I was with Dick Nuntmer, you know, I was
• 11:52
  Speaker 1: literally squatting every single day, lots and lots and lots
• 11:57
  Speaker 1: of heavy reps. I thrived on it. But I can't
• 12:00
  Speaker 1: do that anymore. I could do that at eighteen, can't
• 12:02
  Speaker 1: do that well almost seventy. So what I'm recommending for
• 12:08
  Speaker 1: you that the downside for a lot of people when
• 12:10
  Speaker 1: they do whole body lifts after fifty five is that
• 12:17
  Speaker 1: the squat the deadlift takes so much out of you.
• 12:19
  Speaker 1: There's not a lot left in the pot, in the
• 12:23
  Speaker 1: system and the body for more work. Should you squat
• 12:28
  Speaker 1: in deadlift after fifty five? This question comes up sometimes,
• 12:32
  Speaker 1: and this is I'm answering your question, Jane, Well, there's
• 12:36
  Speaker 1: nothing wrong with squatting. You know. I have this little
• 12:39
  Speaker 1: goal of front squatting my body weight for five and
• 12:42
  Speaker 1: see how many years from now when I can do that.
• 12:46
  Speaker 1: I also last week inclined my body weight for five,
• 12:51
  Speaker 1: just as a test I could have certainly done. I
• 12:55
  Speaker 1: will be going heavier in that exercise, you know. Now
• 12:58
  Speaker 1: I'm even thinking of let's try military body weight for five,
• 13:04
  Speaker 1: and that just gets my brain going. If you're squatting
• 13:07
  Speaker 1: and deadlifting post fifty five, it's really just hard to recover.
• 13:12
  Speaker 1: If you're doing that three days a week, I'm sure
• 13:15
  Speaker 1: I'll get a comment or two and I do that, well, yeah,
• 13:19
  Speaker 1: you're one person an eight billion who can do it
• 13:21
  Speaker 1: after fifty five. It's just hard to recover from that.
• 13:25
  Speaker 1: My deadlift variation at my age now is Romanian deadlifts.
• 13:31
  Speaker 1: I find them very I like them because they give
• 13:34
  Speaker 1: me extra hamstring flexibility. I like how protected my lower
• 13:38
  Speaker 1: back is. I think I do them very well. My
• 13:41
  Speaker 1: squat variation at my age is the front squat, and
• 13:44
  Speaker 1: I do those exercises literally. I wouldn't want to call
• 13:48
  Speaker 1: it a super set, but it's pretty close to a
• 13:50
  Speaker 1: super set. I do a set of front squats, which,
• 13:54
  Speaker 1: now I'll be honest, gassed me a little bit. I
• 13:56
  Speaker 1: walk over, I do some rdls, and then after those,
• 14:00
  Speaker 1: I do my hanging bentne leg raises. So I guess
• 14:03
  Speaker 1: it's kind of the old triced idea, but I do
• 14:06
  Speaker 1: the hanging bentanye just to give my back a little
• 14:09
  Speaker 1: bit of stretch, reminds my abs what their job is.
• 14:15
  Speaker 1: Seems to really decompress my spine. And then I go
• 14:18
  Speaker 1: over and compress my spine again with front squats and
• 14:21
  Speaker 1: already els. I do that one day a week. This
• 14:24
  Speaker 1: my Wednesday workout. There's more to it, of course, and
• 14:27
  Speaker 1: then Monday and Friday I switch up press variations. I
• 14:34
  Speaker 1: do work my guns because I bought that machine about
• 14:36
  Speaker 1: a curl, a Tricep extension machine, and I do do
• 14:40
  Speaker 1: a lot of rehab. Well, I mean know what, I
• 14:43
  Speaker 1: guess what is re re re rehab work. You know,
• 14:49
  Speaker 1: there's prehab that's the stop injuries. There's hab if you're
• 14:53
  Speaker 1: a Montreal Canadians fan, and then there's rehab. Of course,
• 14:57
  Speaker 1: when you've bedlifting and competing, as Loans have, you have
• 15:01
  Speaker 1: to rehab. The rehab, the rehab, the rehab, so re
• 15:04
  Speaker 1: re re re rehab. And I love what I'm doing.
• 15:08
  Speaker 1: If you can make full body workouts work. The second
• 15:12
  Speaker 1: I started Olympic lifting again, I do cleaning press, I
• 15:15
  Speaker 1: do squat, stand squat, cleaning, jerk in front squat. Those
• 15:19
  Speaker 1: three days a week are pure, at least in the
• 15:22
  Speaker 1: one program, whole body. We then shift over. My coach
• 15:27
  Speaker 1: Dave has me shift over to a pushing day, a
• 15:31
  Speaker 1: pulling day, and we total. We total every every Friday
• 15:36
  Speaker 1: or Saturday is a total, which at first seems weird.
• 15:41
  Speaker 1: And that's why I moved at the Saturday so I
• 15:43
  Speaker 1: could actually have more of a weightlifting instead of try
• 15:46
  Speaker 1: to drive everything into half an hour. I have almost
• 15:49
  Speaker 1: a mini weightlifting meet with plenty of warm ups, and
• 15:52
  Speaker 1: then I try to get the lifts I just need.
• 15:55
  Speaker 1: And it is hard for me to have people there. Coach,
• 16:00
  Speaker 1: you make jokes and Olympic left at the same time.
• 16:03
  Speaker 1: So I would say for most of my listeners, if
• 16:08
  Speaker 1: you can pull off whole body workouts, if you can
• 16:12
  Speaker 1: find some lower body lifts that don't gash you too much,
• 16:16
  Speaker 1: and then you can do upper body. I love the idea. Otherwise,
• 16:19
  Speaker 1: think of a split. My coach has me on half
• 16:23
  Speaker 1: upper body lower body half upper body. It's not push
• 16:26
  Speaker 1: pulled legs. It's not that it's a mixture, and I
• 16:30
  Speaker 1: seem to recover really well on it. And I got
• 16:33
  Speaker 1: to tell you, I think my body likes it a lot.
• 16:36
  Speaker 1: I mean I've had have obviously it's been over time,
• 16:40
  Speaker 1: but all my suits had to get retailored. I had
• 16:43
  Speaker 1: to buy new suits I have to buy. I had
• 16:45
  Speaker 1: bought a whole new I mean every shirt I own
• 16:49
  Speaker 1: is new. I get my shirts made handmade for me
• 16:54
  Speaker 1: because I am kind of a funny body, long arms, barnyard,
• 17:00
  Speaker 1: wide shoulders, loss waste. Yeah, but it is. It really
• 17:05
  Speaker 1: makes me feel good to do this. I'm very happy
• 17:08
  Speaker 1: about it. So what I would recommend, maybe Shane and
• 17:12
  Speaker 1: anyone else thinking about this, is try maybe three weeks
• 17:16
  Speaker 1: of whole body and just kind of fool germs and
• 17:19
  Speaker 1: say is this repeatable and doable? You can certainly change
• 17:23
  Speaker 1: things up from there. You could do alternate deadlift squat
• 17:28
  Speaker 1: deadlift squat during the workouts, or you can just slide
• 17:31
  Speaker 1: over to a single day it just but take the
• 17:35
  Speaker 1: three weeks to see how whole body's working for you.
• 17:38
  Speaker 1: If you have a system that works for you, do
• 17:40
  Speaker 1: it for me. I would say. Now, I would say
• 17:45
  Speaker 1: forty weeks a year, I go Monday upper body, Wednesday,
• 17:50
  Speaker 1: lower body, Friday upper body. About eight to twelve weeks
• 17:55
  Speaker 1: a year getting ready for an Olympic lifting meat, I
• 17:57
  Speaker 1: would say, I do whole body three days a week,
• 18:00
  Speaker 1: and after that, you know what, I'm looking forward to
• 18:03
  Speaker 1: the split again. So hope that helped. It is a
• 18:05
  Speaker 1: good question. Thank you got a question from Stefano. That's
• 18:11
  Speaker 1: a great name. I discovered your work by chance a
• 18:14
  Speaker 1: few months ago. Since then, I bought the Armor Building Formula,
• 18:17
  Speaker 1: the Armor Building Formula two, the Easy Strength omnibook, and
• 18:21
  Speaker 1: I read each one twice. Well I should hire you.
• 18:25
  Speaker 1: I completed once the Easy Strength program with great satisfaction,
• 18:29
  Speaker 1: and I'm finishing Armor Building Formula with double kettlebells, which
• 18:33
  Speaker 1: I absolutely love. Next, I would like to try the
• 18:36
  Speaker 1: six week armor building formula variation with pull ups described
• 18:41
  Speaker 1: in the second book. But I can't figure out how
• 18:44
  Speaker 1: do the ABC one two, three letters times five to
• 18:49
  Speaker 1: fifteen rounds. There's something I can't understand. Could you please
• 18:53
  Speaker 1: explain this? Yeah, I made a mistake. So the original
• 18:57
  Speaker 1: idea on this and Stefano, it was a really good
• 19:01
  Speaker 1: idea that just didn't work. The idea was to make
• 19:05
  Speaker 1: the armor building complex a little bit like ladders, so
• 19:10
  Speaker 1: you would do and this is why it says one, two,
• 19:13
  Speaker 1: three ladders of five to fifteen rounds. What my thought
• 19:17
  Speaker 1: was this, I so many people struggle getting about from
• 19:21
  Speaker 1: that fifteen to twenty jump. So my idea was this,
• 19:24
  Speaker 1: I think there's some valuine So you would do around
• 19:28
  Speaker 1: with the heaviest pass of the armor building complex. Two cleans,
• 19:31
  Speaker 1: one press, three front squads with a bell. That's a
• 19:34
  Speaker 1: challenge for you. I'm gonna just throw out numbers. So
• 19:36
  Speaker 1: you do five rounds with the thirty two and by
• 19:41
  Speaker 1: the time you get to that fifth round, you're greased out.
• 19:44
  Speaker 1: So round two you could do five to ten rounds
• 19:48
  Speaker 1: with a big drop like if you're doing the thirty twos.
• 19:52
  Speaker 1: Obviously twenty fours is the next logical drop, but even
• 19:55
  Speaker 1: so much like even the twenties. So thirty two's for five.
• 20:01
  Speaker 1: Then you drop to twenties and you're going to try
• 20:05
  Speaker 1: five to ten rounds, see the latter happening here. Once
• 20:09
  Speaker 1: you get to that ten round, then you'd have another
• 20:11
  Speaker 1: big drop. It could be the twelves. Heck, even the
• 20:14
  Speaker 1: tens would be an interesting thing. And then you try
• 20:17
  Speaker 1: to go ten to fifteen rounds. That was the idea,
• 20:20
  Speaker 1: and that's how I explained it to some people who
• 20:23
  Speaker 1: tried it, and the feedback was not positive. I still
• 20:28
  Speaker 1: think it's a good idea, and I think this is
• 20:31
  Speaker 1: a better way to do what I'm trying to get.
• 20:33
  Speaker 1: What I'm trying to say, do five rounds with the
• 20:36
  Speaker 1: thirty two, five rounds of the twenty five rounds with
• 20:40
  Speaker 1: a ten. If that was easy, except for the thirty twos,
• 20:45
  Speaker 1: maybe nudge the tens up the next workout or two
• 20:48
  Speaker 1: workouts from now. If that's still easy, nudgs the twenty
• 20:51
  Speaker 1: up to twenty four. If that's still easy, nuds the
• 20:54
  Speaker 1: twelve to a sixteen. If that's too easy, sixteen to
• 20:58
  Speaker 1: twenty if that's you know, you just it's always fifteen rounds,
• 21:03
  Speaker 1: but you're nudging up those lighter rounds. It was an idea,
• 21:09
  Speaker 1: and the problem is when I wrote the book, I
• 21:12
  Speaker 1: left that, And I'm sorry Stefano and everybody else for
• 21:17
  Speaker 1: any confusion, but I left that sitting there originally, and
• 21:22
  Speaker 1: I think I answered the question the first time. I
• 21:25
  Speaker 1: looked at it and said, oh, I just reversed two
• 21:27
  Speaker 1: to one three into one two three. That's on me.
• 21:30
  Speaker 1: But then I got an email from someone I asked
• 21:34
  Speaker 1: to do this and they said no, no, remember, and
• 21:37
  Speaker 1: I went, oh, here's what happens. So on the podcast,
• 21:41
  Speaker 1: I answer you know what two three four ABF questions
• 21:45
  Speaker 1: a week on read it, I answer it almost seems
• 21:49
  Speaker 1: like every day questions on the DJU forum. Not as
• 21:53
  Speaker 1: many about the armor building formula Moore, because most people
• 21:56
  Speaker 1: use the workout Generator, which for most people is probably
• 21:59
  Speaker 1: a better choice anyway. Dan John University dot com. When
• 22:02
  Speaker 1: you go there, there's a thing called the workout Generator.
• 22:05
  Speaker 1: You plug in what equipment you have, how many days
• 22:07
  Speaker 1: a week you want to work out, and then it
• 22:09
  Speaker 1: spits out a workout and you can still change that.
• 22:12
  Speaker 1: From there, you can go in and change the exercises
• 22:15
  Speaker 1: harder or easier, however you want to do it, or
• 22:18
  Speaker 1: all the way down to simple correctives, all the way
• 22:20
  Speaker 1: up to very rigorous choices, and it just gives you it. Basically,
• 22:26
  Speaker 1: the algorithm is my brain, which is a scary thing
• 22:28
  Speaker 1: to think, and it spits every answer. Every question you
• 22:32
  Speaker 1: have will answer and however fast your computer can get
• 22:38
  Speaker 1: the response. Stefano, try the method I mentioned a few
• 22:43
  Speaker 1: times away from a program, get a sense of it.
• 22:46
  Speaker 1: Five rounds of a building, armor building complex with the
• 22:51
  Speaker 1: heaviest load you can do five rounds with a real
• 22:54
  Speaker 1: big drop, five rounds with another big drop, and just
• 22:59
  Speaker 1: see what happens. And over a few weeks months, try
• 23:04
  Speaker 1: to nudge those other numbers up until the day you're
• 23:06
  Speaker 1: doing fifteen rounds with the thirty two, and then from there,
• 23:10
  Speaker 1: of course, work up the thirty rounds with the thirty two,
• 23:12
  Speaker 1: and from there two hundred and seventy rounds. No, I'm kidding. Hey,
• 23:17
  Speaker 1: thank you Stefano. Thanks for let me explain that I
• 23:20
  Speaker 1: do apologize now. In my defense, I have a nineteen.
• 23:30
  Speaker 1: I have a The Harvard Classics originally published in nineteen
• 23:34
  Speaker 1: oh nine and reprinted and reprinted and reprinted, and I
• 23:38
  Speaker 1: find errors in those books, mistakes, page number mistakes and
• 23:43
  Speaker 1: stuff like that. I also have a Hercule Parole book,
• 23:47
  Speaker 1: a real classic one that's been reprinted, and they have
• 23:52
  Speaker 1: the two to two to two mistake to two, you know,
• 24:00
  Speaker 1: which is a very common error, and it does amaze
• 24:03
  Speaker 1: me that it's still wrong in the printing. These things happen,
• 24:09
  Speaker 1: and if Agatha Christie and doctor Elliott can make mistakes
• 24:13
  Speaker 1: well than I can too. Hey. Thanks, great question, appreciate
• 24:17
  Speaker 1: it all right. Got a question from Mark. Firstly, thank
• 24:21
  Speaker 1: you very much for all the content you've provided over
• 24:24
  Speaker 1: the years. You're welcome, of course, thank you. I've been
• 24:27
  Speaker 1: using variations of the armor building formula purchase from a
• 24:32
  Speaker 1: website you like to mention. By any chance, Mark, was
• 24:34
  Speaker 1: that Dan john University dot com s last bookstore. It
• 24:38
  Speaker 1: makes me happy that the readers are getting kick out
• 24:40
  Speaker 1: of that too. I struggle got a y. There's a
• 24:44
  Speaker 1: very famous person, Seth Godin, who had a conversation with
• 24:48
  Speaker 1: not long ago, and one of the things he told
• 24:50
  Speaker 1: me I need to do better is I need to
• 24:53
  Speaker 1: do a lot better at promoting my work. And not
• 24:57
  Speaker 1: being so hesitant. I'll do better and I've gotten great results.
• 25:03
  Speaker 1: Seeing an increase in strength whilst losing approximately ten kilos
• 25:08
  Speaker 1: twenty two pounds a year. That's twenty two pounds in
• 25:11
  Speaker 1: a year is outstanding. Keep that up. This is thanks
• 25:14
  Speaker 1: to your advice on consistent calorie control and excellent programming.
• 25:18
  Speaker 1: Thank you. Yeah, it's funny you do a program like
• 25:21
  Speaker 1: Armor Building Formula and keep an eye on your calories
• 25:23
  Speaker 1: and get some sleep, the magic happens. I've recently been
• 25:28
  Speaker 1: doing another round of the Armor Building Formula with some
• 25:30
  Speaker 1: pulling exercises added on as recommended by you in the
• 25:34
  Speaker 1: supplemental addition to the ABF one. I really like the
• 25:38
  Speaker 1: program and want to continue to work on both the
• 25:42
  Speaker 1: armor building Formula and pulling. For context, I'm a fifty
• 25:45
  Speaker 1: one year old male one hundred and seventy nine centimeters
• 25:49
  Speaker 1: tall there seventy seven kilograms who want to continue to
• 25:53
  Speaker 1: make progress and strength and body composition so I can
• 25:57
  Speaker 1: set a good example for my kids and enjoy my
• 25:59
  Speaker 1: new hobby of BJJ. Yeah. That's great. Yeah, it's good
• 26:04
  Speaker 1: to be a good example for your kids. You know,
• 26:07
  Speaker 1: my daughters and I have gone through some tough times
• 26:09
  Speaker 1: recently in the last you know, five years or six years,
• 26:13
  Speaker 1: and it's nice because you carry them and later in
• 26:17
  Speaker 1: life they carry you. So thank you for saying that. However,
• 26:21
  Speaker 1: my job is getting increasingly demanding and I think I
• 26:25
  Speaker 1: need to slide over to doing your Weekend Warrior program.
• 26:28
  Speaker 1: My question is, how would you incorporate pull ups into
• 26:32
  Speaker 1: the Weekend Warrior schedule? Is this a vital Is this
• 26:35
  Speaker 1: advisable given that I'll be also doing BJJ for one
• 26:39
  Speaker 1: to two sessions per week. Well, you know, if you're
• 26:43
  Speaker 1: doing the Weekend Warrior program, why don't you do this?
• 26:48
  Speaker 1: Just make it as simple as we can, as after
• 26:50
  Speaker 1: every cluster two three five ten on the pressing days,
• 26:54
  Speaker 1: just just that do your pull up set them two
• 26:58
  Speaker 1: three five ten pull ups two three five ten pull ups.
• 27:02
  Speaker 1: Now that might not be enough pull ups for you,
• 27:05
  Speaker 1: so maybe on the well the Wednesday work out, Maybe
• 27:09
  Speaker 1: on the Wednesday workout, the one where you're just going
• 27:12
  Speaker 1: to do some extra presses or the ABC dependent however
• 27:15
  Speaker 1: you think you can handle it, add some add some
• 27:18
  Speaker 1: extra pull ups in there. Okay, pretty simple solution, and
• 27:21
  Speaker 1: I think I think you'll find the Weekend Warrior programming
• 27:24
  Speaker 1: to be pretty good, especially if you do the running
• 27:27
  Speaker 1: back complex. It's it's a lot of leg work. You'll
• 27:33
  Speaker 1: be working out four to five sessions a week or
• 27:36
  Speaker 1: unless you double them up. Personally, if I were you,
• 27:38
  Speaker 1: I'd try to have I try to lift them the
• 27:41
  Speaker 1: days you do the BJJ sessions. That's what I would
• 27:45
  Speaker 1: try to do. So you have four days. You know,
• 27:47
  Speaker 1: if you did that, if you doubled up the two sessions,
• 27:50
  Speaker 1: then you'd have four days a week to rest, walk, sleep, recover.
• 27:55
  Speaker 1: And man, I gotta tell you, so you say you're
• 27:58
  Speaker 1: fifty one, I'll be starting to notice that you don't
• 28:02
  Speaker 1: recover like when you were fifteen. Okay, thank you, great question,
• 28:06
  Speaker 1: and thanks for all the kind things you said about
• 28:08
  Speaker 1: the armorabillion formula. Thank you. We have a question from
• 28:12
  Speaker 1: Dave and Dave says. I'm a forty seven year old
• 28:15
  Speaker 1: male five six one fifty who's been trained with kettlebells
• 28:18
  Speaker 1: for eight years. I've stuck with them due to time
• 28:21
  Speaker 1: and space constraints in my home gym. In the past,
• 28:25
  Speaker 1: I've used barbells and dumbbells in a traditional gym. My
• 28:28
  Speaker 1: goals be healthy as long as possible like that, and
• 28:31
  Speaker 1: be able to move and with and for my family.
• 28:35
  Speaker 1: I have these bells twelve kilo double sixteen's double twenty
• 28:40
  Speaker 1: fours at twenty four and a thirty two Your Book's
• 28:44
  Speaker 1: Heart Style Kettlebell Challenge that's available at Amazon, and Kettlebell
• 28:50
  Speaker 1: Workout Companion, again available at Amazon, have helped get me
• 28:54
  Speaker 1: going with programs I enjoy. I gravitate towards minimal programs
• 28:59
  Speaker 1: like armorabili and Formula and some others. What I struggle
• 29:03
  Speaker 1: with is programming over time. What's guidance for how long
• 29:07
  Speaker 1: to stick with program and when to change things up?
• 29:11
  Speaker 1: Got a new book over at the website called fitness
• 29:13
  Speaker 1: Forge Dan John University dot com, Slaze Bookstore, fitness Forge,
• 29:18
  Speaker 1: and I talk about you know, assessment, I talk about tension,
• 29:23
  Speaker 1: arousal and heart rate, and I talk a lot about
• 29:28
  Speaker 1: what's called intervention about putting together programs. The Armor Building
• 29:35
  Speaker 1: Formula book, and I don't know if you have it.
• 29:40
  Speaker 1: It runs about eight weeks. And the reason I always
• 29:42
  Speaker 1: like eight weeks for a program is eight weeks. Now,
• 29:47
  Speaker 1: if you're peaking up for the Nationals, maybe it's twelve weeks.
• 29:49
  Speaker 1: But for most people kind of year in, year out,
• 29:54
  Speaker 1: eight weeks is about as long as most people can
• 29:56
  Speaker 1: actually do and follow a program with the ABF. You'll
• 29:59
  Speaker 1: know there's a two week break in followed by six
• 30:02
  Speaker 1: weeks of training, and I think that's the way to go.
• 30:05
  Speaker 1: After about eight weeks, generally, I recommend you take a
• 30:08
  Speaker 1: week or two doing something different. Now I'm lucky because
• 30:12
  Speaker 1: of the way, like if I compete on a Saturday
• 30:16
  Speaker 1: and an Olympic lifting meet the following Monday, I'm back
• 30:19
  Speaker 1: on my bodybuilding program. So there's some natural variation there.
• 30:22
  Speaker 1: And I got that from the great what I consider
• 30:24
  Speaker 1: the one of the greatest lifters of all time, Tommy Kno.
• 30:27
  Speaker 1: You know, once you finish an Olympic lift, lift meat,
• 30:30
  Speaker 1: you become a bodybuilder. When it gets close to another
• 30:33
  Speaker 1: overlifting meat, you become an overlifter again. To stick with
• 30:40
  Speaker 1: the program, the most important thing is you have to
• 30:43
  Speaker 1: have hard guardrails about when it ends with a weightlifting competition, Well, Saturday,
• 30:52
  Speaker 1: it's over, you did well on the platform, you did
• 30:55
  Speaker 1: poorly on the platform. Monday, you know, you take out
• 30:59
  Speaker 1: the you know, the eraser, clean off the board and
• 31:04
  Speaker 1: start again. That's why I like eight week programs. I
• 31:08
  Speaker 1: can do just about anything for eight weeks. My coach
• 31:12
  Speaker 1: has me on eight week programs. At the end of
• 31:14
  Speaker 1: eight weeks, like this, last time, I gotta tell you,
• 31:18
  Speaker 1: we add an exercise. I'm doing two sets of ten
• 31:21
  Speaker 1: in the pull up and slowly building up perfect pull ups.
• 31:25
  Speaker 1: Pardon me, two sets of ten in the push up. Well,
• 31:29
  Speaker 1: I could do two sets of ten anything now, but
• 31:31
  Speaker 1: two sets of ten in the push up. So I
• 31:34
  Speaker 1: do between my incline bench press and my curls. I
• 31:38
  Speaker 1: just do these two sets of pushups, and I'm going
• 31:41
  Speaker 1: as deep as I can on the parallets. Okay, And
• 31:44
  Speaker 1: I just noticed how I'm sore right there after demonstrating that.
• 31:50
  Speaker 1: As we go through week after week after week, I'll
• 31:52
  Speaker 1: slowly add some push ups, and the idea on this
• 31:56
  Speaker 1: is to get a little bit more horizontal pushing. At
• 32:00
  Speaker 1: the end of the eight weeks, there'll be another tiny,
• 32:04
  Speaker 1: subtle change. The key is this, and Dave, you know
• 32:09
  Speaker 1: I write about this an easy strength omnibook that one
• 32:13
  Speaker 1: there After eight weeks, there's three things you can do.
• 32:21
  Speaker 1: There's no change, and I recommend that for some people
• 32:25
  Speaker 1: at the armorbilding formula, you finish the eight weeks, you
• 32:27
  Speaker 1: go back to day one of week one, and you
• 32:30
  Speaker 1: do the two you know, build up weeks, and then
• 32:32
  Speaker 1: you repeat the six weeks. No change. And I've done
• 32:36
  Speaker 1: that many times in my career, no changes at all.
• 32:40
  Speaker 1: Mild is the next kind. Mild is when you well,
• 32:44
  Speaker 1: I usually say incline the bench press. You know, it's
• 32:47
  Speaker 1: a mild change, it's not huge. You know you have
• 32:51
  Speaker 1: to you know, completely tear your gym down to you know,
• 32:55
  Speaker 1: notch the the incline back to a flat bench. If
• 32:59
  Speaker 1: you're doing front score, you go to backsquads. You know,
• 33:02
  Speaker 1: it's very mild, but it's a change. Maybe add an
• 33:05
  Speaker 1: exercise that you pulled out earlier. You go from kettlebells
• 33:10
  Speaker 1: and exercise to barbells. You go from barbells to dumb bells. Mild, mild,
• 33:15
  Speaker 1: And then the third one is wild. And that's when
• 33:17
  Speaker 1: you go from I don't know, being a triathlete to
• 33:21
  Speaker 1: an Olympic lifter. For me, it's going from being an
• 33:23
  Speaker 1: Olympic lifter to a bodybuilder. But this is something you
• 33:26
  Speaker 1: need to think about in your old your own case.
• 33:31
  Speaker 1: What are some tiny things you can do to stick
• 33:34
  Speaker 1: around programming over time. I just have to say this
• 33:42
  Speaker 1: one last time. If you coach yourself, you have an
• 33:47
  Speaker 1: idiot for a client. Okay, it does help to have
• 33:51
  Speaker 1: somebody else fortunately. I mean, I have Mike Brown every day,
• 33:56
  Speaker 1: very established coach knows what he's talking about. I have Erica,
• 34:00
  Speaker 1: very established coach, knows what she's talking about. I have
• 34:03
  Speaker 1: my coach Scott that I talked to on email every
• 34:08
  Speaker 1: couple of days, when a big conversation once a week,
• 34:12
  Speaker 1: and a massive conversation about once a month. I've got
• 34:16
  Speaker 1: my friends who lift. I've got my family members, I
• 34:19
  Speaker 1: mean famously, my daughters hold your children's ears quickly. When
• 34:25
  Speaker 1: I did the Velocity diet, I asked the girls a
• 34:28
  Speaker 1: couple months later, Well, I thought it worked pretty well.
• 34:31
  Speaker 1: What did you guys think, Dad, you're an asshole? Oh okay,
• 34:34
  Speaker 1: thank you. I've had other people call me that too,
• 34:36
  Speaker 1: But when your daughters call it, you really listen. So
• 34:40
  Speaker 1: when you hire somebody, when you follow someone else's program,
• 34:46
  Speaker 1: it does free your brain up for all the stuff
• 34:48
  Speaker 1: sticking to a program. Man, I wish I was Harry
• 34:52
  Speaker 1: Potter and could just flick the magic one and make
• 34:55
  Speaker 1: everybody follow programs. But very, very very few people have
• 35:00
  Speaker 1: the ability to finish a program. It's just I think
• 35:04
  Speaker 1: the nature of things. It's like, you know, what's the
• 35:06
  Speaker 1: success rate of diets? You know, everyone I know who's
• 35:10
  Speaker 1: about to go on a diet is always convinced they'll
• 35:12
  Speaker 1: be on it for months, and by day two they've
• 35:15
  Speaker 1: already you know, they've changed something, and by day three
• 35:19
  Speaker 1: it's unrecognizable as the diet they started. So it's a
• 35:22
  Speaker 1: tough one. So try fitness for It's Dan john University
• 35:26
  Speaker 1: dot com, slash bookstore, and then maybe even consider hiring
• 35:29
  Speaker 1: a coach. Okay, thank you, that might help you. We
• 35:32
  Speaker 1: have a question from Johnny. Johnny says, thank you for
• 35:35
  Speaker 1: all the amazing material you have put out over the years.
• 35:38
  Speaker 1: You're welcome me. Thank you to a young dad like me.
• 35:41
  Speaker 1: Your advice in the area fitness, longevity, program and life
• 35:44
  Speaker 1: philosophy have been a more value to my life than
• 35:47
  Speaker 1: the price you've charged for it, which has mostly been
• 35:50
  Speaker 1: free content on YouTube and the podcast. You're an inspiration
• 35:54
  Speaker 1: and I'm grateful for you. You know I need to I
• 35:57
  Speaker 1: should charge you for that, No kidding, my owner. Now
• 36:01
  Speaker 1: to my question. I am a serial pants ripper, trouser
• 36:05
  Speaker 1: ripper for the UK audience, specifically my beloved blue jeans.
• 36:10
  Speaker 1: I recalled you mentioned a pants salesman assured you that
• 36:13
  Speaker 1: you could do all squats and a certain pair of jeans,
• 36:16
  Speaker 1: which you then bought a whole wardrobe's worth of. This
• 36:19
  Speaker 1: is all true. If you would be willing to pass
• 36:21
  Speaker 1: along the make and model of such a pair, I
• 36:24
  Speaker 1: and my dignity would yet again be grateful. All right,
• 36:29
  Speaker 1: I like this company. I'm not going to say it's name,
• 36:33
  Speaker 1: because their quality went down the toilets, and they have
• 36:38
  Speaker 1: a store here in Salt Lake City. I went down
• 36:40
  Speaker 1: to complain, and the woman who worked there, who had
• 36:43
  Speaker 1: no interest in helping me at all because she was
• 36:46
  Speaker 1: losing her mind over another gentleman in the place, which
• 36:49
  Speaker 1: I found inappropriate, said that, why do men not know
• 36:54
  Speaker 1: how to pull up zippers? And I thought to myself,
• 36:56
  Speaker 1: if I said that to a woman, I think I
• 37:00
  Speaker 1: be hauled away here in Salt Lake City. I now
• 37:04
  Speaker 1: use Eddie Bauer. I get the I got no. I
• 37:08
  Speaker 1: have the Eddie Bower store closed over here in the mall.
• 37:11
  Speaker 1: But I go to Eddie Bauer. I go to this
• 37:13
  Speaker 1: little retail store called Amazon, but I find the Eddie
• 37:17
  Speaker 1: Bauer pants I have. I have the shorts on right now,
• 37:22
  Speaker 1: and I'll be honest, I would love to show you
• 37:24
  Speaker 1: my legs, but there's some people faint of heart out there,
• 37:27
  Speaker 1: and once you saw my pillars, it would it would
• 37:30
  Speaker 1: break hearts. So but try the Eddie Bauer brand. I
• 37:35
  Speaker 1: have the ones that have the extra the extra lower
• 37:40
  Speaker 1: zipper on the right side, and there might yeah, And
• 37:43
  Speaker 1: that's where I keep my pedometer, that's where I keep
• 37:47
  Speaker 1: my wallet. And I really like these pants. They come
• 37:50
  Speaker 1: in five different colors. I bought all five, and in
• 37:53
  Speaker 1: the shorts, I don't know. I only bought two pair,
• 37:57
  Speaker 1: this kind of grayish slate color. I'm wearing khaki. But
• 38:01
  Speaker 1: I'm a huge fan of those and I think they're
• 38:04
  Speaker 1: much better than the other brand. The other brand you
• 38:07
  Speaker 1: could squat with. But the problem is they made they
• 38:10
  Speaker 1: let the zipper quality go down so much that I'm like,
• 38:13
  Speaker 1: forget them. I don't even know if the company still
• 38:15
  Speaker 1: exists because their customer service was historically awful. And if
• 38:21
  Speaker 1: you go to a store and customer service is still bad,
• 38:25
  Speaker 1: and that's two for two, and I'd have to be
• 38:29
  Speaker 1: not very bright to keep going there. Eddie Bauer Online,
• 38:33
  Speaker 1: I think you'll be happy with them, and I've never
• 38:35
  Speaker 1: I haven't ripped a pair of these pants ever, and
• 38:38
  Speaker 1: I've actually squatted pretty heavy in these Okay, thank you.
• 38:41
  Speaker 1: I hope that helps. And thank you for what you
• 38:43
  Speaker 1: said about me and our little podcast. Here means the world.
• 38:48
  Speaker 1: Thank you. Okay. Jonathan asked the question. I'm a longtime reader,
• 38:55
  Speaker 1: first time writer. I've read and listened to your advice
• 38:58
  Speaker 1: for almost twenty years at the end of high school,
• 39:01
  Speaker 1: and I can't thank you enough for the positive impact
• 39:03
  Speaker 1: you've had on the community. Thank you, Thank you, Tom.
• 39:06
  Speaker 1: I've always had a love for overheadlifting, primary press, push press,
• 39:11
  Speaker 1: and muscle snatches, okay, and with different implements. For years,
• 39:15
  Speaker 1: I've kept the standard practice of if I press it,
• 39:18
  Speaker 1: I rest for a few seconds and row the same
• 39:21
  Speaker 1: object and wait did twice the reps for twice the reps.
• 39:26
  Speaker 1: All sets include warmups. That was always my way to
• 39:29
  Speaker 1: keep horizontal poles. I see what you're doing here. In
• 39:31
  Speaker 1: my workouts, for example, I follow a press of one
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  Speaker 1: hundred and thirty five pounds for five by rowing it
• 39:39
  Speaker 1: for ten. I even add two cattlebell rows at the
• 39:42
  Speaker 1: end of every set of one or two arm armor
• 39:46
  Speaker 1: building complexes has anyone else recommended this advice. Do you
• 39:51
  Speaker 1: think this is a pretty good way to balance out
• 39:54
  Speaker 1: backwork or do lifters need more direct backwork than this?
• 40:01
  Speaker 1: You know, I like this. One of my tools is this.
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  Speaker 1: And really, Jonathan, I think you might have heard this before,
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  Speaker 1: but I think your push, your pull, and your squad
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  Speaker 1: numbers should always add up to be almost exact same
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  Speaker 1: each week. So if you're doing five by five on
• 40:21
  Speaker 1: the press, do five by five on the road, five
• 40:24
  Speaker 1: on the squad. If you do that three days a week,
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  Speaker 1: and man, that'd be pretty tough. That's seventy five each
• 40:30
  Speaker 1: at the end of the week, and that's pretty good.
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  Speaker 1: Having said that, with North American athletes, I tend to
• 40:37
  Speaker 1: do more polls because of our sports being throwing sports,
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  Speaker 1: and the fact that we use the bench press as
• 40:44
  Speaker 1: a measurement even though it's not meant to be a
• 40:46
  Speaker 1: measurement of many things, and of course the push ups
• 40:49
  Speaker 1: for punishment that gets a lot of people doing way
• 40:52
  Speaker 1: too many pushes. So I think what you're doing is
• 40:55
  Speaker 1: actually quite good and one of the things I like,
• 40:57
  Speaker 1: and I want to push this out to where other
• 40:59
  Speaker 1: gentle listeners. And by the way, I think my book
• 41:02
  Speaker 1: fitness Forge talks about these things about numbering things, So
• 41:08
  Speaker 1: Dan John University dot COM's last bookstore, and I'm pretty
• 41:11
  Speaker 1: sure I talk about an easy Strengthomia book too, because
• 41:13
  Speaker 1: it comes up a lot one of the things I want.
• 41:18
  Speaker 1: I would listen to Jonathan did suddenly, I like a lot.
• 41:23
  Speaker 1: Are you ready? He has a rule. So I have
• 41:26
  Speaker 1: a rule. I don't eat until I've gotten all my
• 41:31
  Speaker 1: morning stuff done. So when I wake up in the morning,
• 41:34
  Speaker 1: I drink coffee, I answer every email. If a text
• 41:39
  Speaker 1: showed up at night, I answer it. If I have
• 41:41
  Speaker 1: writing to do, I write it. If I have stuff
• 41:44
  Speaker 1: to do, I do stuff. I water the plants, I
• 41:48
  Speaker 1: do stuff. I work out, I get my steps in
• 41:53
  Speaker 1: and then I have my first meal. Now, some people
• 41:56
  Speaker 1: say that I intermit and fast. I say no, I
• 41:58
  Speaker 1: have a rule that it don't eat until I get
• 42:01
  Speaker 1: everything done. What that does, of course, if you're not eating,
• 42:04
  Speaker 1: you're also very focused. It does get me to get
• 42:07
  Speaker 1: a lot of stuff done faster. True, But it's a rule,
• 42:10
  Speaker 1: and I like rules. If you have a rule, if
• 42:14
  Speaker 1: you're worried about your nutrition, you come out the rule.
• 42:17
  Speaker 1: Every meal has to have a central protein and three
• 42:22
  Speaker 1: different vegetables, and I have to drink two glasses of
• 42:24
  Speaker 1: water at every meal. You're not gonna have to worry
• 42:28
  Speaker 1: about all kinds of fat lost stuff. You're gonna be fine. Rules.
• 42:32
  Speaker 1: I like the fact that you for every for every
• 42:35
  Speaker 1: push he does double the for every push he does
• 42:41
  Speaker 1: double the rose. I like that. I like rules that
• 42:46
  Speaker 1: you follow. In my journals, I always write that down,
• 42:52
  Speaker 1: that list of things I know, and very often it'll
• 42:55
  Speaker 1: start off one of my rules. I live three days
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  Speaker 1: a week. When I move up to four, five, six
• 43:02
  Speaker 1: or double sessions, I can do it for a while
• 43:05
  Speaker 1: and then I break. Every week. I take full body measurements,
• 43:10
  Speaker 1: I take some photos, I answer some questions for my coach,
• 43:14
  Speaker 1: and I send it off. That's a rule. That's what
• 43:17
  Speaker 1: I do. That's part of And when you have those
• 43:20
  Speaker 1: kinds of things, I think good things happen. Let me
• 43:22
  Speaker 1: give you a couple more rules I have. This one's
• 43:24
  Speaker 1: from my pirate map. Before I go to bed, I
• 43:27
  Speaker 1: make sure coffee is ready for the next day. The
• 43:29
  Speaker 1: coffee maker wakes me up. It's the it used to
• 43:32
  Speaker 1: be this. I bought a better one. You see the
• 43:35
  Speaker 1: spitting sounds a coffee maker makes, but now it's a
• 43:39
  Speaker 1: smell of coffee and that wakes me up. Make get
• 43:43
  Speaker 1: the coffee ready before I go to bed. And my
• 43:45
  Speaker 1: second rule is I always lay out my clothes for
• 43:48
  Speaker 1: the next day. And by laying out my clothes for
• 43:51
  Speaker 1: the next day, it's kind of a marvelous little thing.
• 43:55
  Speaker 1: It just seems to save so much headspace. So I
• 44:00
  Speaker 1: just as I ramble on here ramble on, I just
• 44:05
  Speaker 1: want to make sure. I think the genius of what
• 44:07
  Speaker 1: you're doing is that you made a rule, and because
• 44:11
  Speaker 1: you have this rule, you're taking care of not enough
• 44:15
  Speaker 1: pulling that most of us experience. It's good. It's been
• 44:20
  Speaker 1: kind of a fun podcast today. I feel like I
• 44:22
  Speaker 1: learned a lot and want to steal some of this stuff.
• 44:26
  Speaker 1: Good stuff. Thank you well listen. Reminder as we come
• 44:29
  Speaker 1: to the end here, if you have a question, please
• 44:31
  Speaker 1: send it the podcast at this address podcast at dan
• 44:35
  Speaker 1: Johnuniversity dot com. And until next time, let's all keep
• 44:40
  Speaker 1: out lifting and learning. Thank you assass