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The Danger Method


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Just run it crossfit metcon style. Giant clock timer dinging every 2 minutes. 24 sets would be done in 50minutes :)

Gonna have to change your class to ranger if you keep making suggestions like that.

Massrandir, Barkûn, Swolórin, The Whey Pilgrim
500 / 330 / 625
Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge
"No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates
"Friends don't let friends squat high." ~ Chad Wesley Smith
"It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf

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The program needs a Day 6.

 


Six days you shall labor train and do all your work

 

Exodus 20:9

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

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Just found this link.

LOVE LOVE LOVE.

After I finish 5x5 i may have to try this. 

(JD- only doing 5x5 b/c I'm coming off of an injury and trying to rehab my lower back)

  • Like 1

"Come with me if you want to lift" -The Brominator

"Later, I would learn that coincidences are the most planned things in the world. Later, I would learn that every single moment is a coincidence." - Douglas Coupland

"Anyone who doesn't want french fries every day is a commie." - AngelaTheGeek

Current Challenge

INSTAGRAM!!

find me on twitter

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Just found this link.

LOVE LOVE LOVE.

After I finish 5x5 i may have to try this. 

(JD- only doing 5x5 b/c I'm coming off of an injury and trying to rehab my lower back)

 

Awesome, I'll be trolling your logs. I think you'll do well on this since I build in a ton of back work; GMs, hypers, rows, chins, etc. My theory is your back can never be too strong. Plus there's something magical about high rep pulling when you do it right.

Eat. Sleep. High bar squat. | Strength is a skill, refine it.
Follow my Weightlifting team's antics: Instagram | Facebook | Youtube
Looking for a strength program? Check out The Danger Method and remember to do your damn abs

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Awesome, I'll be trolling your logs. I think you'll do well on this since I build in a ton of back work; GMs, hypers, rows, chins, etc. My theory is your back can never be too strong. Plus there's something magical about high rep pulling when you do it right.

i still have ~9 weeks left on 5x5 but looking forward to this. i'm all about the rehab. your WL program (the general one) was great for me, so I'm hoping this will be the same!

  • Like 1

"Come with me if you want to lift" -The Brominator

"Later, I would learn that coincidences are the most planned things in the world. Later, I would learn that every single moment is a coincidence." - Douglas Coupland

"Anyone who doesn't want french fries every day is a commie." - AngelaTheGeek

Current Challenge

INSTAGRAM!!

find me on twitter

Link to post

Question:  Week 1, Day 4 calls for Tempo Front Squats.  Are you prescribing:

 

50%, 7 seconds down, up fast, 15 second hold, rack.

60%, 7 seconds down, up fast, 15 second hold, rack.

 

Work up to one heavy single.

 

3x3 at 80% of 1RM?

 

Just checking.  Supposedly I am doing this today.

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

Link to post

Question:  Week 1, Day 4 calls for Tempo Front Squats.  Are you prescribing:

 

50%, 7 seconds down, up fast, 15 second hold, rack.

60%, 7 seconds down, up fast, 15 second hold, rack.

 

Work up to one heavy single.

 

3x3 at 80% of 1RM?

 

Just checking.  Supposedly I am doing this today.

 

Basically what Roo said. Descend under control, pause for 7 seconds in the hole, up fast, hang out for 15s in the front rack before the next rep. Also make sure to keep the 15s front rack hold after the last rep before racking the bar. Make sure to use your heavy single as the 1RM for the backoffs and not your regular fs 1rm. If you do that you'll have a bad time. 

Eat. Sleep. High bar squat. | Strength is a skill, refine it.
Follow my Weightlifting team's antics: Instagram | Facebook | Youtube
Looking for a strength program? Check out The Danger Method and remember to do your damn abs

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Those sound terrible, I don't know if I can even hold a front rack at a substantial weight for the 70 seconds it would take for a triple. Gonna build the crap out of your upper and mid back.

  • Like 1

Massrandir, Barkûn, Swolórin, The Whey Pilgrim
500 / 330 / 625
Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge
"No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates
"Friends don't let friends squat high." ~ Chad Wesley Smith
"It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf

Link to post

Thanks for the explanations, everybody.  Gainz finally spelled it out with 70 seconds for a triple.

 

My diet is off because I got a tooth done.  Today is going to suck.  x_x

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

Link to post

Subbing, so a Monk might learn some things.

 

Also I know Biggums already posted one, but there haven't been enough danger zone gifs.  So here:

 

309a.gif

RisenPhoenix, the Entish Aikidoka

Challenge: RisenPhoenix Turns to Ash

 

"The essence of koryu [...is] you offer your loyalty to something that you choose to regard as greater than yourself so that you will, someday, be able to offer service to something that truly is transcendent." ~ Ellis Amdur, Old School

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Yeah, the tempo front squats are really my secret upper back building weapon but I normally like folks to come to that realization through experience ha. Also note that the spreadsheets should contain notes on some of the cells that may include esoteric or otherwise non obvious things. I didn't put the notes everywhere but tried to add them for the first couple instances where appropriate.

Eat. Sleep. High bar squat. | Strength is a skill, refine it.
Follow my Weightlifting team's antics: Instagram | Facebook | Youtube
Looking for a strength program? Check out The Danger Method and remember to do your damn abs

Link to post

They are indeed terrible, but damn if they don't work. My last cycle started something like this, then ramping up in weight while backing the tempo down. By the end, I had improved my FS ~20% in 12 weeks, and my FS/BS ratio went from 72% to 85%.

It's like J is some kind of evil genius.

Sent from my iPhone using Tapatalk

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Doing deadlifts wrong for so long has been my secret weapon for building the upper back.  :P

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

Link to post

Don't you Cali style? Clean grip sounds more feasible. 

 

I always start clean grip, then switch mid-set as fatigue in my upper back sets in, as its easier to hold.

Massrandir, Barkûn, Swolórin, The Whey Pilgrim
500 / 330 / 625
Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge
"No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates
"Friends don't let friends squat high." ~ Chad Wesley Smith
"It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf

Link to post

In my house extra points are awarded for each finger still on the bar at the end of each backoff set. Lashings and time in the shame corner issued for every piggy that doesn't make it home.

Eat. Sleep. High bar squat. | Strength is a skill, refine it.
Follow my Weightlifting team's antics: Instagram | Facebook | Youtube
Looking for a strength program? Check out The Danger Method and remember to do your damn abs

Link to post

In my house extra points are awarded for each finger still on the bar at the end of each backoff set. Lashings and time in the shame corner issued for every piggy that doesn't make it home.

 

Yeah, mine slip unti I get down to 2 per hand pretty quick. Little piggies like to go to market.

Massrandir, Barkûn, Swolórin, The Whey Pilgrim
500 / 330 / 625
Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge
"No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates
"Friends don't let friends squat high." ~ Chad Wesley Smith
"It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf

Link to post

What are the nip ones for, zerchers?

Massrandir, Barkûn, Swolórin, The Whey Pilgrim
500 / 330 / 625
Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge
"No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates
"Friends don't let friends squat high." ~ Chad Wesley Smith
"It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf

Link to post

i miss front squatting. 9 weeks till danger time.

"Come with me if you want to lift" -The Brominator

"Later, I would learn that coincidences are the most planned things in the world. Later, I would learn that every single moment is a coincidence." - Douglas Coupland

"Anyone who doesn't want french fries every day is a commie." - AngelaTheGeek

Current Challenge

INSTAGRAM!!

find me on twitter

Link to post

Those sound terrible, I don't know if I can even hold a front rack at a substantial weight for the 70 seconds it would take for a triple. Gonna build the crap out of your upper and mid back.

 

I almost ralphed during the sets. But yeah 70 seconds gives you plenty of time to appreciate the suckiness. 

  • Like 1

"Pull the bar like you're ripping the head off a god-damned lion" - Donny Shankle

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