Notes on the program and changes

1. Dan's original off-season program is 5 days per week, I split it into 7 to make each workout shorter because I have the time to go into the gym on a daily basi
The days I split out are the first squat and first deadlift days (1 and 2) and the last bench and squat days (6 and 7).

2. Dan's original program was squatting high frequency only but I also applied this to bench. Dan's program = high bar squat 3 days per week, front squat 1 da
3. Bike at the end is just light cardio work and for getting fresh blood into the legs.
4. Farmers Walks were not originally in Dan's program, he incorporated them at my request. I opted for weight*max time rather than weight*specific distances
5. I also removed barbell power shrugs from his program and opted for high pulls and dumbbell shrugs instead.
6. Slingshot Bench sets were not in the original program, I added them using input from Eric Lilliebride's training.
7. I also added barbell glute bridges for direct glute work.
8. 50% = 50% of top single. This is only done as a way to get some fresh blood into the legs. This was my own idea.

9. Dan's normal programming has lat work 5 days per week but off-season/high-frequency does not. I returned this lat work in my own design of his high-freque
10. When I first ran Dan's off-season program, I was training sumo whereas I now train conventional deadlifts.
11. I never tracked total volume with Dan, I just started doing it for my own amusement and metrics collection.
12. All high-bar, narrow stance squats should be done as close to ATG as possible.

13. Dan's original off-seasson program has only dumbbell overhead pressing, no standing barbell overhead pressing. If you opt for barbell OHP but feel that you
accommodate all of the squats and deadlfits then wear a belt, try seated barbell OHP, or limit yourself to dumbbell work only.
14. The cycle was originally intended to be run for 10 weeks.
15. In my prior and current runs I experienced an average of 5lbs increase on squat 1RMs or 2RMs per week. As I've now applied it to bench, I've noticed ~5lbs increase per 2 weeks on

16. Some context for the weights you see in the training tabs - these are all real weights and asre samples from my latest week of training. All time PRs = Squat 445 (2014-11-23), Benc
17. The squat 1RM listed above is low bar while the high frequency is all done high bar. I've surpassed my high bar 1rm (410) by 15lbs in this cycle thus far.
18. Prior standing barbell overhead press 1rm was 170 in December 2014. Current 1rm unknown but I hit 180x2 on 2015-3-26.
19. I started this off-season cycle 8 weeks ago for squats and started with a max single of 385x1 on the first day. I hit 425x1 on the first day of week 8.
20. I incorporated high frequency bench into this cycle starting 5 weeks ago with a max single of 265x1, hit 300x1 on week 5 (week 7 in the overall cycle).

21. Many of the comments I have in this sample refer to my being tired, etc. I've been on-call and sleep deprived for the past two weeks so the tiredness should not be viewed as a nega

22. My starting weights on this cycle are much lower than the 1rms I mentioned above because I went through some pretty heavy sicknesses in November and December and lost a cons

Some terminology
(BL) = Beltless
(B) = Belt worn
(S) = Straps
(SL) = Strapless

overhead pressing day.

BENCH, OHP DAYS WARMUP

Shoulder rotations
Band pull aparts
SQUAT, DL DAYS WARMUP
Planks
Groiners
Glute bridges
Hyperextensions BW+10x15
Box jumps
Bodyweight squats
Plate swings
POST-WORKOUT MOBILITY
Bench quad/hip flexor stretch
Standing toe reach
Lying ham stretch with band
K-Star hip/hamstring stetch
Ankle dorsiflexion
Hyperextensions BW+10x15
Thoracic bridge

WK 1 - 2015-00-00
Lift
Warmup
Squat (High Bar, Narrow Stance)
Bench Press (Paused, Comp. Grip)
Farmers Walk
Leg Raises (Hng)
Mobility
Bike: 1.mi, cal, 6min

Plan

Results

x1 to 1rm, -10% 2x3, 50%x10

135,225,315(BL),366,395,425(B)x1, 380x2x3(B) 205x10(B)
x1 to 1rm, -10% 2x3, 50%x10
95,135,185,225,255,285x1, 255x2x3, 145%x10
100lbs per arm (200 total) xsec,sec 200x52sec,54sec
BWx3x15
BWx1x15
Bike: 2.88mi, 160cal, 8:35

Comments
Today felt decent. was tired but still
managed squats well and even went up to
425. Bench felt better than last few
benching after squat days. Accessories were
good.

Total Volumes
Squat
6,270
Bench
4,160

WK 1 - 2015-00-00
Lift
Plan
Warmup
Conventional DLs x5 to hvy 5
Deficit DLs (4")
3x5 to hvy 5
Deficit SLDLs (4") 3x8 to hvy 8
Mobility
Bike: 1.mi, cal, 6min

Results

Comments

Today felt awesome. Lockouts and grip both felt

154,264,352,418(BL,SL),455x5(B,S) great.
357,377,407x5(BL,SL)
198,264,308x8(BL,SL)
Bike: 1.6mi, 118cal, 6min

Total Volumes
8,180
5,705
6,160
20,045

WK 1 - 2015-00-00
Lift
Plan
Results
Comments
Warmup
Today felt meh. poor sleep again, lots of
grinding. still managed well enough. slight
Bench Press (Paused, Comp. Grip)
x2 to 2RM, -10% 5x3 95,115,135,185,225,255,285x2, 255x5x3
Bicep soreness but no elbow soreness. wrists
Bench Press (Paused, Slingshot)
RM+15 2x2
300x2x2
are okay, right sternocleidomastoid somewhat
Dumbbell Bench Press (Medium Incline) 70x48 reps
75x12,15,15,15, 60x12
strained. Red Band Pushdowns 100/arm, pec
deck flyes 115x2x15, 100x15.
Chest Supported Rows
135x4x12-15
135x4x12
Medium Decline Weighted Sit-Ups
40x45 reps
30x3x15
Mobility
Bike: 1.mi, cal, 6min
Bike: 3.35mi, 160cal, 11min:10sec resistance

Total Volumes
6,415
1,200
4,995
12,610

WK 1 - 2015-00-00
Lift
Plan
Results
Warmup
Front Squats
x3 to 3rm, 50%x10
95,135,185,225(BL)250,270x3(B), 135x10(B)
Standing Overhead Press (Strict) x2 to 2rm, - 15% 3x3, 50%x195,115,135,155,180x2, 155x3x3, 90x10
Seated Dumbbell Overhead Press 70x4x10
70x13,11,12,12
Dumbbell Side Raises
30x45 reps
30x12,12,12,12
Dumbbell One-Arm Rows
65x45 reps
65x20,20,20
EZ-Bar Curls
70x4x10-12 + dropsets
70x4x12, 60x12, 50x12, 40x12, 30x12
Bike: 1.mi, cal, 6min
Bike(light day): 3.18mi, 160cal, 10min:23sec resistance

Comments
Today felt meh. still feeling a bit
tired and weak. did well enough
but dumbbell work was hard.

Total Volumes
Squat
4,830
OHP
3,655
2,970
6,625

WK 1 - 2015-00-00
Lift
Plan
Results
Warmup
Squats (High Bar,Narrow Stance) x1 to 1rm, -15% 3x135,225,315(BL),360,390,420x1(B), 360x3x3(B)
Conventional Deadlifts
x3 to hvy 3
154,264,352,396(BL,SL),470x3(B,S)
Deficit DLs (4')
x5 to hvy 5
357,377,411x5(BL,SL)
Pull-Ups
BWx3xAMRAP
BWx12,12,12
Bike: 1.mi, cal, 6min
Bike: 2.95mi, 160cal, 9min:10sec resistance 10

Comments
Today felt decent. was extremely tired and
thought I would not do well but surprised
myself on everything. deadlifts were much
better than last week, especially deficits.
conventional 470 lockout was much better
and even pull ups were better.

Total Volumes
Squat
5,085
DL
4,908
5,725
10,633

WK 1 - 2015-00-00
Lift
Plan
Warmup
Bench Press (Paused, Comp. Grip)x1 to 1RM, -15% 3x3, 50%x10
Bench Press (Close Grip)
5x6-8 to hvy 6
Dumbbell Rear Delt Flyes
55x45 reps
Strict Barbell Rows
160x3xAMRAP
Dumbbell Shrugs
120/ARMx2x20
Band Pushdowns
41" Black Band (30-50lbs), 100/ARM

Results

Today felt pretty good. wasn't

95,115,135,185,225,255,275,300x1, 255x3x3, 150expecting or planning to try
300 Bench but made it
115,145,175,195,215x8
anyway and did better than
55x3x15, deck 115x2x15
last week on close grip top
set. a accessories were good.
165x15,15,15
120x2x20
100/ARM

Mobility
Bike: 1.mi, cal, 6min

Comments

Bike: 2.95mi, 160cal, 8min55sec

Total Volumes
5,380
4,880
10,260

WK 1 - 2015-00-00
Lift
Plan
Warmup
Squats (High Bar,Narrow Stance) x2 to 2rm, -15% 5x
Barbell Glute Bridges
220x3x15
High Pulls (Snatch Grip)
135x3, 165x4x6
Chin-Up
BW+45x3x8+
Mobility
Bike: 1.mi, cal, 6min

Results
135,225,315(BL),365,405x2(B), 345x5x3(B), 205x10(B,Wide stance)
220x3x15
135x3, 170x5, 155x2x5, 135x2x3, 115x5x3 (focusing on form today
BW+35 = 248x10,10,10, BW(213)x10
Bike: 2.94mi, 160cal, 8min55sec

Comments

Total Volumes

Today felt decent. ate way too much so felt hot, bloated,
and also slightly sluggish but squats were great, deep,
10,115
and very smooth today. also may have had breakthrough
in keeping back tight so as to take support pressure off of
arms and prevent tendon strain (like squatting handless).
assistance was great, lowered chin up weight because
I'm so heavy right now. bilateral Prone Leg Curls
70x2x12, 110x12.