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-   -   Dan John's 40 day strength program (http://board.crossfit.com/showthread.php?t=72935)

Brian Flynn 01-23-2012 04:46 PM

Dan John's 40 day strength program
 
Have any of you done Dan John's 40 Day Program? I'm halfway through and have already set 3 PR's

www.blackstonevalleykettlebells.wordpress.com

Matt Thomas 01-23-2012 06:51 PM

Re: Dan John's 40 day strength program
 
Yes. A while back. It worked pretty well.

Chris H Laing 01-29-2012 08:30 PM

Re: Dan John's 40 day strength program
 
What kind of warmups were y'all doing?

Brian Flynn 01-30-2012 04:28 AM

Re: Dan John's 40 day strength program
 
I basically just jumped rope for a couple of minutes and then did a little joint mobility.

Chris H Laing 01-30-2012 09:37 AM

Re: Dan John's 40 day strength program
 
I should have been more clear in my original question, but I was referring more to warmups for the specific lifts.

Brian Flynn 01-30-2012 09:48 AM

Re: Dan John's 40 day strength program
 
I used two sets of squats as a warmup. Because you're only starting with 50 60% of 1RM, in my opinion, you don't need to warm up for the lift. Just grab the weight and perform the 5 reps.

Spencer James 01-30-2012 10:27 AM

Re: Dan John's 40 day strength program
 
What were your PRs? What was your strength training history before starting that program?

Chris H Laing 01-30-2012 12:14 PM

Re: Dan John's 40 day strength program
 
Quote:

Originally Posted by Brian Flynn (Post 1028571)
I used two sets of squats as a warmup. Because you're only starting with 50 60% of 1RM, in my opinion, you don't need to warm up for the lift. Just grab the weight and perform the 5 reps.

That makes sense for the first couple days, but once things start getting heavier what have you done?

Shawn Torres 01-30-2012 12:21 PM

Re: Dan John's 40 day strength program
 
Quote:

Originally Posted by Chris H Laing (Post 1028616)
That makes sense for the first couple days, but once things start getting heavier what have you done?

If you've ever read anything written by Dan John then you'll see that he advocates the workout as the warm-up. In other words you do the lifts at a light weight to start (warm up) and progress into the workout.

That being said I haven't done his 40 day program.

Brian Flynn 01-30-2012 02:42 PM

Re: Dan John's 40 day strength program
 
My PR's were I was first able to military press double 70lb. kettlebells for 2 sets of 5 twice, and then the following week 3 sets of 5. My previous best was 1 set of 5. I also was able to push press an 88lb. kettlebell on each side once.

My strength history is I started using kettlebells about 3 years ago after using barbells and dumbbells for 20 years. I was the king of the 205lb bench press. My best on the military was with a standing barbell, I did 135 lb. once.


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