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all right a few days ago I went to boss barbell in Mountain View California to see Dan Greene speak along with Brendan Lillie unfortunately Brandon lily couldn't be there and it's kind of disappointing I wanted to see him you it would've been cool has that dudes a real cool guy as well but I wanted to go over Khan the first part of the seminar and kind of give you a audio and video format of kind of what I learned in the seminar and this is a related to a blog post which I'll put in the description in case you prefer to read or read faster and you just want to get cliff notes or maybe have something to refer to but I'll just start by saying that he talked a lot about the said principle and he mentioned it a lot it's a personal training thing if you studied personal training specific adaptation to impose the man it's really important that you realize that you're gonna get good at whatever you train out which is obviously obvious obvious but however you're going to squat however you're going to deadlift however you're gonna bench in competition for powerlifting is the way that you need to Train it's a little bit it's similar but not the quite the same as just building pure strength you need to be more specific you must practice regular rigorously the exact manner in which you will squat bench and elephant competition so that's what that's why I wrote in the blog post he goes over these three things which is skill variety and volume and when you're doing a lot of skill stuff typically you're not going to be doing a whole lot of volume or I should say not more variety so let me say that again so it's skill variety and volume and so he interlaced those three things so when he's working on strength or building his strength trying to put on muscle mass and size you're doing a lot of writing volume and still doing skill think of skill as just the actual competition lifts and the exact way you're gonna lift and then when you're getting close to competition for a powerlifting meet you're gonna be doing more of your skill work and you're gonna meaning the exact lifts more often and regularity to kind of build up for the meet and then the other stuff like the variety and volume will volume will vary but variety will definitely decrease so those are those are the variables another concept that he has mentioned is as a strength-based during the string face this is where you're just building raw strength and you're doing a lot more variety because variety will allow you to build get stronger because a lot to train your muscles in a different way and allows you to get stronger in different lips just as an example if you've never done wide bar benchpress and I've never really done it and it's been a really long time I'm gonna be able to build lots of strengthen wide bar benchpress and later on when I kind of build my skill back up into the standard best benchpress it's gonna carry over later and it's understanding that using variety and volume as a way to kind of build yourself up is really important when you're trying to put on muscle mass and build strength for the competition lives of course you know even the string face you'll still be doing competition list which is the main lip but you're just trying to pull a lot more emphasis on just trying to build brawl strength just get a good solid base and usually for a lot of people are beginners or just getting used to blitzing heavy it's really just focus on building that strength base if you don't if you don't already have one he mentioned linear progression a lot and that's what he really focuses on is just linear progression just increasing the weight every single week getting stronger every week and that just makes a lot of sense and kind of a split that he sets up or with kind of his recommendations for split as the base foundation of the program he suggested was Monday's were squat days back squat low bar and high bar Wednesday's were front squat days Thursday were like military press shoulders kind of a body builder day Friday was deadlifts like block pulls deficit deadlifts and the Sunday was bench press pause bench touch-and-go the varieties of different bench press speed bench and so Tuesday and Saturday were the days that he took off or at least that the one that he recommended in the program and part of what he does is this is the base and then whatever you do at the end after you doing you know if let's say Monday you're doing squats back squat and high bar and low bar what you would do is after you're done with those you would either do extra work to make sure that you work up your lagging body parts or weaknesses or that you would call it a day like he mentioned something about how his he wanted goes up her back and lower back more so at the end of each workout he would do a lot of upper back work and lower back work which would be a lot of bent over rows and he said he would do bent over rows like five or six days a week and that makes a lot of sense I mean whatever you're weak at you need to train more often especially if it's a really hindering muscle group just this is a kind of little quick tip was just kind of cool was that tip for choosing best benchpress whip in competition is stronger chess if you have a strong chest or a big chest it might make sense for you to go wider to bench the most weight if you're stronger if you're strong triceps and make sense to go closer if you're stronger in the shoulders it makes sense to kind of take a neutral grip or grip this in between those two I thought that was kind of like a nice little tidbit that I can share with you guys because it was kind of like you know I can tell this you know best grip for a benchpress and you know what it's gonna be different for everybody and this is like a good way to kind of tailor individual viewpoint when you're trying to improve your strength and lifting for powerlifting or just general strength for yourself he also another thing that was pretty cool we talked about which I've heard before but never which is kind of which is something I always do all the time but it's called technical technical max what is your technical max so when you're trying to build yourself up and you find yourself kind of being stuck it's always a good idea to kind of take a step back work on your form and stick to your technical max like for example for my squat my technical max is around or it's actually within a range in my opinion but for that's how I interpreted it somewhere between 315 320 to 365 375 my official like max I've actually ever done was 375 for a squat and the reason why is I have this very weak upper torso or not weak but I just have trouble keeping it up so learning that skills really important but training myself in a way where I'm really focused on keeping my form as precise as possible and just training within that limits so that way my squat doesn't turn into a good morning and that's essentially what it is when you're talking about a squat your technical maxes are right around there I his approach to volume was you know there's a specific like Pia's percentage of targets or he has a certain amount of workload he wants to do for the day of course every single weeks can increase every week that's or and could not work a little bit no amount of weight he's in lift so that way he gets stronger and that's kind of what you should do for yourself try to increase the weight every week for what you can and if you are able to build strength faster and you feel good that day you'll do more work you do more volume you know let's say you're gonna do like for example today I did some squats I had a PRI that five sets I had PR - I have five sets of two reps with 375 pounds and I freaking did awesome my de prot and I felt pretty good but not good enough to do more weight and I did a few more squats like a few drop sets just to kind of work on more technique and get more reps in but I called it a day if I was feeling better I would have added on one of them more sets of five and get more volume working but that's his ideas like you know what you're just gonna work on two to four exercises a day he doesn't really say that two to four exercises he said that action was podcast Oh with a Marc bell but you just essentially go to the gym when you're doing powerlifting to really focus on the lift you're trying to get better at so that you can build strength and you can build muscle and you can get better at the lift I wrote down here the program outlined above is just a base for how it goes all right I said they're ready the last thing about Vaughn was an example of how he gave on the bench press this was pretty cool what Danny Greene said was that you know if I'm doing sets of reps of bench press with 400 pounds and I start to get tar and have to go down to 300 pounds then get tired and I and have to do 200 pounds at what point does 200 pounds going a 200-pound benchpress going to improve my 500 plus pound bench at this point at that point basically just around so he calls it a day so I thought that was pretty cool it's a kind of a different view that different viewpoint but sort of an obvious viewpoint it's pretty simple to look at you're like yeah that makes a lot of sense why would you do a bunch of future if your goal is to improve strength why would you drop the weight but that's a little it's a little over generalize because I still like do I like doing drop sets but that's just kind of a way of viewing things and whether or not you're spinning them you're making the best use of your time and maximize your own your own personal training for yourself and I wrote some other notes down but that's kind of the first only the first part here I got some other cool stuff I'm gonna talk about the squats and squat and bench press if you want to take a look in the description I have a link to my note my show not know my notes my raw notes that I took at the event that I'm essentially kind of making these blog posts and videos based on and if you haven't listened to Dan Greene's a podcast interview with Mark Bell I'll put that link in the description it is a freaking awesome interview you'll get some great stuff out of it and just take a look at it so anyways if you have any questions feel free to leave a comment I'm really loving this stuff I'm really getting into this whole powerlifting thing getting stronger building muscle and this is my thing I got a few I got about four weeks to my meet my first meeting back bill so anyways thanks for watching and click like if you haven't already and if you are if you could if you're not already subscribed subscribe to support my channel