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Mass made simple by Dan John

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danchubbz
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2011/03/24 20:35:19 (permalink)

Mass made simple by Dan John

Hi guys, just had a look at MMS by D John, seems pretty good just a bit unclear on the high rep back squat numbers.
It says do 20 x 15 rep sets and 25 x 20 rep sets ........surely that's not right!
 
Here's the link if anyone else is interested
http://www.t-nation.com/free_online_article/sports_body_training_performance/mass_made_simple
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    big_ste
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    Re:Mass made simple by Dan John 2011/03/26 09:36:35 (permalink)
    I think you have miss read it mate. Do 225lbs x 25 reps, rest then 20 reps with 225lbs. 2 sets total 45 reps.

    Deadlift 150kg
    Squat 125kg x 5
    Bench 100kg
    OH Press 82kg
    #2
    danchubbz
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    Re:Mass made simple by Dan John 2011/03/26 12:17:01 (permalink)
    big_ste

    I think you have miss read it mate. Do 225lbs x 25 reps, rest then 20 reps with 225lbs. 2 sets total 45 reps.


    Thank fcuk for that!!!!
     
    cheers pal
     
    have u or anyone else done this routine before?
    #3
    Jazz
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    Re:Mass made simple by Dan John 2011/03/26 12:53:31 (permalink)
    I think it's as you imagined.  He does mention you need a couple of lead in weeks though....
     

    Element #2: The High-Rep Squat

    Now, during the bulking phase, the next exercise is the high-rep back squat. Tom Platz recommended this:
     
    Monday
    135 x 10
    225 x 10
    275 x 6
    325 x 3
    345 x 3
    345 x 3
    275 to exhaustion
     
    Friday
    135 x 10
    225 x 10
    275 x 5
    325 x 5
    325 x 5
    325 x 5
     
    For my athletes, I allow a two-week breaking in period. Why? Because if you're coming in from a sport (or that little six month hike I mentioned) anything you do the first two weeks will increase the number on the scale at the weigh-in.
     
    Here's exactly what we do:
     
    Back Squats
     
    Week One
     
    Day One: One set of 30 with 95 pounds
    Day Two: Two sets of 30 with 95 pounds
     
    Week Two
     
    Day One: One set of 30 with 95 pounds. One set of 30 with 115 pounds
     
    Day Two: Three sets of 25 with 115 pounds
     
    The ash-colored faces of my athletes on the week two workouts 'indicates" that something good is happening! From there, we'll strive for one back squat workout a week with a heavier and heavier weight and the other workout strives for more reps.
     
    So, it could be something as simple as this:
     
    Week One
     
    Day One:
     
    Warm-up
    185 x 10
    205 x 10
    225 x 10
    275 x 5
    315 x 5
     
    Day Two:
     
    Warm-up
    185 x 5
    205 x 5
    225 x 20 x 15
     
    Week Two
     
    Day One:
     
    Warm-up
    185 x 10
    225 x 10
    275 x 5
    315 x 5
    335 x 3
     
    Day Two:
     
    Warm-up
    185 x 5
    205 x 5
    225 x 25 x 20

     
    post edited by Jazz - 2011/03/26 12:56:29
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    danchubbz
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    Re:Mass made simple by Dan John 2011/03/26 12:57:58 (permalink)
    so u do 25 x 20 rep squats?
     
    that's insane!
    #5
    Jazz
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    Re:Mass made simple by Dan John 2011/03/26 13:02:13 (permalink)
    It looks like it.  Though I couldn't do that with 225 lbs /102 kg.  I'm sure it would be hard with only 50 kg.
     
    I think it's something you do for only a couple of weeks. 
    I'd be sore for weeks I'm sure....
    #6
    big_ste
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    Re:Mass made simple by Dan John 2011/03/26 18:33:39 (permalink)
    I haven't done it personally but a lot of people tend to like higher rep squats, Jesse Marunde (R.I.P) was a keen squatter with his catchphrase of 'SQUAT MORE' he was a frequent 20 rep squatter. And I really can't see it being 25 sets of 20 reps! 500 reps??? I think even the most idiotic, sadistic mo-fo's would pass on that. It looks like he's wrote it that way because the weight doesn't change but the reps do I.e 150 kg x 20 x 15 x 10 would be 3 sets at altering rep ranges with the same weight after a short break between each set.

    Deadlift 150kg
    Squat 125kg x 5
    Bench 100kg
    OH Press 82kg
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    Drew Price
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    Re:Mass made simple by Dan John 2011/03/26 19:08:20 (permalink)
    225 = your load
    x 25 and x 20  = your sets
     
    I have a lot of time for Dan John, have spoken to hi a few times, he's been there done that and has a lot of experience coaching all types of people.

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    Jazz
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    Re:Mass made simple by Dan John 2011/03/27 23:08:35 (permalink)
    makes more sense :)
    #9
    danchubbz
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    Re:Mass made simple by Dan John 2011/03/28 08:45:58 (permalink)
    Drew Price

    225 = your load
    x 25 and x 20  = your sets

    I have a lot of time for Dan John, have spoken to hi a few times, he's been there done that and has a lot of experience coaching all types of people.



    nice one mate, have u ever tried this routine?
    #10
    branch
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    Re:Mass made simple by Dan John 2011/03/28 11:06:18 (permalink)
    that would be a killer, i done 1 set heavy then 1 20 repper on 100kg last week and felt sick lol, no way could i do another set of them.
     
    i vid it in my journal, im a fan of high rep legs.. usually do 1 set heavy 3-6 reps and then 1 set high rep circa 15 reps
    #11
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