40 Days of Dan John's Easy Strength.

[250orBust]

Im going to log this in general training for the duration of the 40 days so if anyones curious about the program and results this log will be available.

The program I am doing is essentially this

http://www.t-nation.com/free_online_..._40day_program

He recommends doing a squat for a warmup and a explosive move for a main movement so ive simply reversed that. Other then that I am doing the program as written.

Ive been training seriously for around 2 years with work related setbacks every so often. My stats are all in KG
Bodyweight 109
BS 171
FS 156
Press 100
BenchPress 161
Deadlift 225x5
Snatch 107
C+J 136

Below is my first training session as well as the lifts I have selected. Everything will be done in my garage and all my logging is done in KG's unless specified otherwise.

Snatch for warmup 50x1x10
Backsquat 110x5x2
Press 75x5x2
Pullups BWx5x2
Deficit deadlift 120x5x2
Rollout bwx5x1

So every single workout will be the exact same. Weight will be autoregulated as long as the reps are easy and form is perfect. 40 days straight unless life gets in the way but I will attempt to do this as quickly as possible.

[250orBust]

I wont be missing any reps for the duration of the 40 days so I am only going to list the movement and the weight used.

Day 2

Sn 60
BS 115
Pr 75
PU BW
DL 130
RO 5

Felt great today, no DOMS at all from yesterday and had tons of motivation to do a bit of lifting. I increased the weight in a few lifts but kept it mostly the same. My snatch warmup only consists of 5 singles now, my training partners dont snatch so it was pissing them off I was taking 10 minutes to snatch.

[250orBust]

Day 3
Sn 60
BS 120
Pr 75
PU BW
DL 140
RO 5

Another good day. My right knee is feeling a little warm, not surprising but I hope I adapt so I dont have to bring the weight down as I really want to try and do 40 days straight. I will probably raise the weight on Press pullups and Deadlifts tomorrow

[250orBust]

Day 4
Sn 60
BS 120
Pr 80
PU 5
DL 150
RO 5

This shit is working for real, although im a bit sore in the legs and back throughout the day its having no effect on training. My confidence is flying up and the reps really do feel easier. Ill likely keep all the weight the same tomorrow with the exception of squat which Ill raise 5 kg.

[250orBust]

Day 5
Sn 70
BS 125
Pr 80
PU 5
DL 150
RO 5

very slight knee pain went away, I did some stretches last night so that could be why. Still have some niggling pain in my lat but nothing that will stop the training train. Everything still feels easy, its such an odd program. 125 for 5 felt the same as 110x5 did 5 days ago. almost easier. Press was harder then yesterday, I think I might be too heavy, Ill train the same weight tomorrow and if its not flying up ill drop back to 75. Deadlift is still stupid easy but I dont want to push it because of the niggling lat. If it feels good tomorrow Ill raise another 10 kg. Everything else is staying put.

[250orBust]

Day 6
Sn 50
BS 100
Pr 60
PU BW
DL 120
RO 5

Had a easy Easy strength day today in preparation for hard Easy strength tomorrow. My knees feel great but today is just as much about giving my back a half assed chance to heal for some big dead lifts tomorrow.

[Patrick Stroup]

why the change up?

[250orBust]

why the change up?

Just experimenting a bit. Ill be back to a split right after its done.

Day 7
Sn 80-85-90-95-100 no misses.
BS 140x5 155x3 165x2
Pr 85x5 90x3 92x2
PU 10x5 20x3 25x2
DL 160x5 190x3 210x2
RO 10

Might have got a bit carried away today. It was good to see where im at though after this first week. Snatches feel better, Squats feel better, press feels worse, pullups feel better, DL feels the same, Rollouts are much better.

I think its an indication of the volume I was doing previously. I obviosly wasnt snatching often enough. I was doing alot of upper body pressing with accessory pressing so that may be why my press feels weaker as its the only movement where im doing less volume. Another possibility is that my work weight throughout was too high at 80kg. Ill lower back to 70 kg's for this next week. Overall im happy with the program so far and looking forward to the next 33 days!

[250orBust]

Day 8
Sn 60
BS 120
Pr 75
PU 5
DL 160
RO 6

Time to keep er going. Not going to back off much after yesterdays heaviness. Tomorrow Ill raise Squat and snatch and leave everything else the same. knee is a bit sore but overall I feel great!

[Kyle Schuant]

Good luck, I have seen good results with this approach on lifters of novice and intermediate levels.