Training the Next 40 Days

The 40 Day Program

Dan John is the man.  His programs are kick-ass, and they work. He really emphasizes training simplicity.  Lately, I've become obsessed with simple training.  Why?  Its much easier to gauge progress when you only have to track a few different lifts.  Also, its much easier to get better at a lift (i.e. stronger) when you perform the lift frequently.  If you have a suck-ass workout, no worries, you'll have another shot in 2-3 days.

The 40 day program is simple.  Pick 5 exercises, and perform them 5x a week for 40 days.  Sets are 2x5 for all exercises.  Load is dependent upon how you feel that day.  Sounds pretty straight forward to me.  Recently, Dan John expounded on his 40 day program in this thread.  He explains the program has evolved to include varying rep ranges, though 2x5 is still the bread and butter of the routine.  DJ breaks the rep scheme down as follows:

• Two sets of Five (60% of workout days): it should be easy and be like your second or third warm up lift in a typical workout. The idea, the “secret,” is to get THIS workout to feel easier and easier!

• Five-Three-Two (20% of workout days): Five reps with your 2 x 5 weight, add weight for three, then a solid double. Make the Double!!!

• Six Singles (10% of workout days): I don’t care how you do this, but add weight each set. No misses!

• One set of ten (10% of workout days): the day after six singles, very light load for ten easy “tonic” reps.

So a 10 day training period might look like this:
Mon - 2x5
Tues - 2x5
Weds - 2x5
Thurs - 5-3-2
Fri - 2x5

Mon - 2x5

Tues - 5-3-2

Weds - 2x5

Thurs - 6 singles

Fri - 1x10

There are a ton of choices for exercise selection, but I did the following based on my own needs and goals.  I understand this isn't exactly what DJ prescribes, but its close enough.  Deadlift and bench are the most important, and I have an explosive lower body movement.

Deadlift - 2x5

Bench - 2x5

Pullups supersetted w/ Dips - BW only for 2x5 days, will add weight on heavy days

DB Swing - 1x20

Abs/Calves

Why the V-Diet and the 40 Day Program?

As stated above, I love simple.  I can think of few scenarios where diet and training are simpler than eating the same thing for every meal, and performing the same routine every workout.  I'm expecting to maintain or gain strength on the main lifts.  I trust Dan John over Chris Shugart with regards to maintaining strength.  I may sacrifice 2-3 pounds of bodyfat by not doing the ridiculous routine outlined in the V-Diet.  For instance, the advanced template has you performing 25 reps total for the Front Squat, Bench, Chin-up, Push-press, using a load of 4-5rm and 30 second rest periods.  The only load possible using the heaviest of compounds and 30 second rest periods is going to be comically light.  Sounds like a formula for strength and muscle to plummet.  No thanks.

Plus, now have a legit reason to stop squatting for 40 days.