Dan Green was guest on the Vegas Power Hour Podcast.
Dan joins the show at 16:45.
Download: link to mp3 (23mb, right click + ‘save as’)
Overarching principles are avoid training to failure and build up more volume.
[0:28:00]
- how his squat evolved over the time
[0:32:00]
- now he divides his program into on and off season (building up to a comp), linear progression, hit rep PRs,
- focus on high bar squatting and front squatting
- out work him self, a little bit more weight, but for a lot more volume
- top weight single or double for the day, after that hit several triples.
- linear progression also for bench
[0:38:00]
- doing more work short of failure. breaking rep records
His split for 6-8 weeks during the off season:
- Monday: High Bar Squat
- Tuesday: Bench Press or Overhead Press
- Wednesday: Front Squat wed
- Thursday: Military Press
- Friday: Deadlift
- Sunday: Bench Press
For Bench he likes to do paused reps and follows it up with touch and go reps for volume.
Update: “Boss Barbell Strength Method” was shared by this redditor.
- You have A/B weeks
- A week: 3×5 on main movement, 3×5 on the secondary movements
- B weeks: 2×6 on the main movement with the same weight as the A week
- Secondary movements: use same sets/reps as A week
Progression:
- Increase the weight by 2-3% each A week
- cycle continues until you are either ready to peak (3-4 weeks out of a competition), or can’t complete all the reps with a new weight
| Day | Main Movement | Secondary Movement | Accessories |
|---|---|---|---|
| Monday | High-Bar Squat | Paused High-Bar Squat, Romanian Deadlift | Pull-Ups, Curl variant ,abs |
| Tuesday | Paused Buffalo Bar Bench /Paused Wide-Grip Buffalo Bar Bench | Close-Grip Bench/Paused Close-Grip Bench, Seated DB Press/Military Press | DB Flyes, Skull-crushers, Triceps Pushdowns |
| Wednesday | Front Squat | None | Row variant, Farmer’s Walks, GHR situps, Seated Side Lateral Raise, Shrugs |
| Friday | Deadlift (conventional) | Deficit Deadlift, Stiff-Legged Deadlift, RDL | Chins, Kroc Rows, abs |
| Sunday | Paused Bench | Speed Bench, Paused Wide-Grip Bench, DB Incline Bench | T-Bar Row, Seated Side Lateral Raise, Dips |
As the meet comes closer he switches to low bar squats twice a week where he goes for 1,3,r rep max every workout.
I think that squatting tends to be the best accessory work for squatting
Here is Dan’s 382.5kg (843lb) Squat from his meet in Australia where he broke his own record.
World’s worse interviewer ? Time delay didn’t help, but he did like asking nine questions without waiting for an answer and going for a monologue, then asking another unrelated question, then talking over Dan !
I’ve listened to this twice now, the summary above is great.
It is clear than Dan’s “secret” is hard work.
There were lots of “do you do this …?” and “no, not really” as replies – prehab, rehab, – even when the interviewer stated that “bodybuilding work” was the way to go after a meet, Dan’s concession to that was “I do conventional deads after a meet” ! It’s not as if he’s doing one arm rear delt cable flyes