Never Let Go by Dan John, (19) Strong Eye for the Weak Guy, Notes

Post date: Oct 23, 2016 3:51:47 PM

Dan John - On Target Publishin

Nineteen. Strong Eye for the Weak Guy

• • • Nutrition

      • Eat breakfast

      • Eat at least three meals/day

      • Eat protein at every meal

      • Consume fiber at every meal

      • Take fish oil capsules

    • Strength

      • Day 1:

        • Back Squat, 5 X 5 to warm up

        • Front Squat, 5 X 2 with light weight

        • Pull Ups, One set to max

        • Bench Press, 1-2 X 8

        • Abdominal Exercise to finish

      • Day 2:

        • Back Squat, 1-2 X 8

        • Front Squat, 1-2 X 8

        • Pull Up: 5 sets X as many as you can do

        • Bench Press: 1-2 X 8

        • Abdominal exercise for a nice set = not easy, not hard

      • Day 3

        • Back Squat, 1-2 X 8

        • Front Squat, 1-2 X 2

        • Pull Up: 1-2 X ½ max.

        • Bench Press: 5 X 5

        • Curls: 5 X 12

        • Abdominal exercise to finish

      • Skip a day between workouts. On the days not in the gym, practice squat form with a broomstick. It takes about 2-3 week to learn to squat right.

      • Subtotal

        • One leg day

        • One pull up day

        • One upper body day

    • Longevity

      • Master a sport

      • Compete at a high level

      • Learn the strength sports:

        • Olympic Lifting

        • Strongman

        • Power Lifts

        • Kettlebell

      • Gain some basic knowledge of nutrition, recovery and supplements.

      • Try new ideas in 2 week blocks. If it works, great. If not, its only been two weeks.

      • Intensity: Sprints

    • History - It's much easier to stand on the shoulders of greatness then reinvent centuries of knowledge.