Easy Strength (40 Day Work Out) with doubles

njrick1

Triple-Digit Post Count
Hello all,

I would love to hear your thoughts on the following 40 day Dan John template lift options.

5x2 sets, five times a week of each.
Hinge: Double Cleans
Press: Double Press
Pull: Renegade Rows
Squat/ fourth movement: Either goblet, double KB squats or ab wheel as recommended by Dan John (not sure yet)
finish with snatches or original strength type work

I would also do some jogging on the side for fun.

Thanks!
 

Bauer

Quadruple-Digit Post Count
Have you had a look at Strength Shortcuts by Geoff Neupert?

It features some easy strength and "easy hypertrophy" plans for double bells and is principle based, so you could apply to ypur favourite exercises and goals.
 

Alan Mackey

More than 300 posts
Using KBs, I always liked DJ's recommendation of keeping the reps between fifteen and twenty five. I usually did 5x5 with one minute rest between sets until it became stupidly easy.
 

njrick1

Triple-Digit Post Count
Using KBs, I always liked DJ's recommendation of keeping the reps between fifteen and twenty-five. I usually did 5x5 with a one-minute rest between sets until it became stupidly easy.
Interesting, thanks for sharing as I've never heard this recommendation (I would love a link if you have it). Initially, 5X5 seems to go beyond easy strength, however, it makes sense since the Kettlebell will usually have less intensity than the barbell.
 

njrick1

Triple-Digit Post Count
Have you had a look at Strength Shortcuts by Geoff Neupert?

It features some easy strength and "easy hypertrophy" plans for double bells and is principle based, so you could apply to ypur favourite exercises and goals.
Thanks for the recommendation. Are you implying that if I intend to focus on double kettlebells instead of barbells, that easy strength might not be the best option and I could instead explore purposefully designed double kettlebell programs?
 

Alan Mackey

More than 300 posts
Interesting, thanks for sharing as I've never heard this recommendation (I would love a link if you have it). Initially, 5X5 seems to go beyond easy strength, however, it makes sense since the Kettlebell will usually have less intensity than the barbell.
EVEN EASIER STRENGTH

2. Follow the “Rule of Ten” for full body 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.

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)

Since KB are generally lighter, I tend to treat every exercise like a half body lift. Also, I didn't do 5x5 every session: sometimes it was 5-4-3-2-1, sometimes it was 5-1-5-1-5 and sometimes it was 5-5-5-5-5. It doesn't matter, as long as you eventually end up doing 5-5-5-5-5 somewhat often and with no real effort.
 

Bauer

Quadruple-Digit Post Count
Thanks for the recommendation. Are you implying that if I intend to focus on double kettlebells instead of barbells, that easy strength might not be the best option and I could instead explore purposefully designed double kettlebell programs?
I think that sums it up. This is at least something to consider :)
 

njrick1

Triple-Digit Post Count
EVEN EASIER STRENGTH

2. Follow the “Rule of Ten” for full body 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.

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)

Since KB are generally lighter, I tend to treat every exercise like a half body lift. Also, I didn't do 5x5 every session: sometimes it was 5-4-3-2-1, sometimes it was 5-1-5-1-5 and sometimes it was 5-5-5-5-5. It doesn't matter, as long as you eventually end up doing 5-5-5-5-5 somewhat often and with no real effort.
Great info, thanks!
 
Top Bottom