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Thread: Dan "BOSS" Green --- Boss of Bosses 3 Training Log

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06-23-16, 8:39 am #1
BOSS
Dan "BOSS" Green --- Boss of Bosses 3 Training Log
Powerlifter
I'm essentially training 6x per week right now: 3
Bench/chest/shoulders/tris days Sunday, Tues, Thurs and hitting
Squats/Deads/Back/Bis on Mon, Wed, Fri
It's a lot to track but this split gives me a chance to hit all the
Member Since: 11.12
angles for each body part
Location: Boss Barbell Club
Follow along as I get my shit together for BoB3
(BBBC) in Mountain View,
CA
Posts: 1,467
Dan "Boss" Green

WR 2099 raw total @220
WR 2210 raw w/wraps total @242
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06-23-16, 8:51 am #2
BOSS
Tuesday 6/21 - Bench Day (Light)
Powerlifter
Tuesday's are my light days, meaning the motions are still
equally hard, but the exercises are ones with lighter poundages.
Seated DB Press
http://forum.animalpak.com/showthread.php?44522-Dan-quot-BOSS-quot-Green-Boss-of-Bosses-3-Training-Log 22/05/2019, 7K07 AM

Page 1 of 11
40 x 20
80 x 10
113 x 6
133 x 6
143 x 6
Member Since: 11.12 148 x 5
Location: Boss Barbell Club 143 x 5
(BBBC) in Mountain View, DB Lateral Raises
CA 60 x 4 x 8
Posts: 1,467 Close Grip Pin Press (1/2 thumb distance from smooth)
405 x 5
365 x 6
385 x 6
405 x 6
365 x 6
Dips
BW+80 x 10
BW+133 x 10
BW+180 x 3 x 8
Steep Incline Skull Crushers CG EZ Bar
105 x 10
155 x 10
175 x 10
195 x 8
175 x 10
155 x 10
125 x 10
Dan "Boss" Green

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06-23-16, 8:57 am #3
BOSS Wednesday 6/22 -- Back/Bis

Powerlifter
Wednesday's are generally more upper back and biceps
Bent Rows CG from top of knees

154 x 10
264 x 10
330 x 8
Member Since: 11.12
374 x 8
396 x 2 x 8
374 x 8
CA
Underhand CG ChinUps
Posts: 1,467
BW+53 x 2 x 10
BW+35 x 2 x 10
BW x 12
Dumbell Incline Curls
30 x 2 x 10
30 x 8 then drop set
25 x 6 then second drop set
20 x 8

Page 2 of 11
Cable rope curls
35 x 20
25 x 20
25 x 12
Dan "Boss" Green

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Always Unreasonable
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06-23-16, 10:30 am #4
naturalguy That is a lot of frequency, do you lower that as a meet gets

closer?
ABC Coordinator
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06-23-16, 10:38 am #5
Altered Beast Dang! Impressive amount of work.
Primus
I'm sore just thinking about it! LOL!
Member Since: 08.09
Location: Houston, THE *What are the goals for BoB3?
Republic of Texas
Age: 35
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06-23-16, 3:38 pm #6
BOSS
Originally Posted by Altered Beast
Powerlifter
Dang! Impressive amount of work.
I'm sore just thinking about it! LOL!
*What are the goals for BoB3?
Member Since: 11.12

Location: Boss Barbell Club Goals would be to win my class, then best lifter, then PRs
CA
Posts: 1,467
Dan "Boss" Green

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Always Unreasonable
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06-23-16, 3:44 pm #7
BOSS
Originally Posted by naturalguy
Powerlifter
That is a lot of frequency, do you lower that as a meet
gets closer?
Not necessarily the frequency, but I will taper the volume

Member Since: 11.12
CA
Posts: 1,467
Dan "Boss" Green

Boss Barbell Club
Always Unreasonable
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06-23-16, 4:12 pm #8
Universal Rep
Originally Posted by BOSS
Legatus
Goals would be to win my class, then best lifter, then
PRs

Page 4 of 11
I like the way you think.
Member Since: 01.07

Posts: 15,740
Universal. Real. Strong. Since '77.

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06-24-16, 12:10 am #9
BOSS
Thursday 6/23 -- Bench
Powerlifter
Today is the "medium" bench day
Paused Buffalo Bar Wide Grip Bench (24 kg bar)

163 x 10
284 x 8
317 x 6
Member Since: 11.12
339 x 6
361 x 6
372 x 6
CA
383 x 6
Posts: 1,467
361 x 6
Flat DB Flyes
75 x 3 x 8
Extra Close Grip Bench (hands 10" apart)
319 x 6
341 x 6
363 x 5
319 x 7
EZ Bar Skull Crushers (flat bench, close grip, from pullover
position)
105 x 15
155 x 2 x 10
125 x 2 x 10
105 x 12
Pushdowns (EZ Bar attachment)
105 x 15
125 x 10
135 x 10 drop set
95 x 6 drop set
65 x 12
Diamond Pushups (hands on end of 20" bench)
7 sets to failure (slow tempo)
Getting everything I can in on the tris each bench day from

varying close grips to pumping up with high reps. Last week my
top set on Buffalo Bar was 363 x 5... so strength increased a lot
with the volume
Dan "Boss" Green

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Always Unreasonable
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06-24-16, 10:20 am #10
gagasitz How do you get to those numbers, do you go by feeling or just

use percentages?
Member Since: 06.16
Posts: 1
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06-24-16, 1:31 pm #11
BOSS
Originally Posted by gagasitz
Powerlifter
How do you get to those numbers, do you go by feeling
or just use percentages?
I have a set/rep scheme for the day like 5x8 so I start at a

moderate set of 8. Then I can add weight. Depending on how
Member Since: 11.12
hard the next set of 8 is, I can go up again, repeat or lower the
weight. I keep doing this until I complete all 5 sets. So basically
by feel
CA
Posts: 1,467
Dan "Boss" Green

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06-24-16, 3:46 pm #12
npcdusty Awesome thread Dan, looking forward to seeing how your

progress to the meet!
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Location: Jackson
Tennessee
Age: 37
Posts: 1,067
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Page 6 of 11
Jackson Tennessee ABC Coordinator
“I realized early on that success was tied to not giving up. Most
people in this business gave up and went on to other things. If you
simply didn’t give up, you would outlast the people who came in on
the bus with you.”
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06-25-16, 9:18 am #13
BOSS Friday 6/24 -- Deadlifts

Powerlifter
Been taking it easy all week on the lower body, but just felt
a little off on the deads this week. Also, I was having a hard time
just gripping the bar, but I think I know the issue.
Anyway, deads felt off, but I kept with the trend of heavy upper
Member Since: 11.12
body training again to make up for it.

Conventional Deads (warmup)
275 x 8
CA
Sumo Deads
Posts: 1,467
275 x 8
385 x 5
495 x 3
606 x 1
716 x 1
(Belt on...)
782 x 2 (felt off and grip was already slipping)
Conventional (no belt)
716 x 4
771 x 1
Pull-ups (overhand just outside shoulder width
BW x 10
BW + 88 x 5
BW + 88 x 3
BW x 18
BW x 17
BW x 15
EZ Bar curls
85 x 3 x 15, 12, 10
Seated DB Curls (palms up)
30 x 10
25 x 8
20 x 12
Hammer Curls
20 x failure (used light swinging here)
Dan "Boss" Green

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Page 7 of 11
06-25-16, 2:42 pm #14
Buckfever Your conventional has been looking really strong.
Legionary
Member Since: 04.15
Location: Lake County, IL
Age: 58
Posts: 1,603
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06-27-16, 1:18 am #15
BOSS
Originally Posted by Buckfever
Powerlifter
Your conventional has been looking really strong.
I always try to maintain that as well. Not usually to max but for
reps for mass and strength
Member Since: 11.12
CA
Posts: 1,467
Dan "Boss" Green

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Always Unreasonable
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06-27-16, 1:46 am #16
BOSS Sunday 6/26 -- Bench

Powerlifter
Today I benched with my competition setup and all reps paused
as the first exercise
Paused Bench
154 x 10
Member Since: 11.12
275 x 8
330 x 5
396 x 5
418 x 5
CA
435 x 5
Posts: 1,467
Close Grip Bench w/ RAM
(thumb distance from smooth)
462 x 5
484 x 4
506 x 2
462 x 6
440 x 6
DB low Incline Bench (focus on stretch)
133 x 10
148 x 10

Page 8 of 11
153 x 10
133 x 10
SUPERSET
--DB Incline Chest Supported Row (2 sec contraction)
--DB alternating Front Raise
75 x 8 -- 50 x 8 each
75 x 8 -- 60 x 6 each
75 x 8 -- 60 x 6 each
75 x 8 -- 50 x 6 each
SUPERSET
--Hammer Curls
--Tate Press
45 x 10 -- 45 x 15
45 x 10 -- 45 x 15
45 x 10 -- 45 x 15
45 x 10 -- 45 x 17
***all 16 sets of super sets completed in 20 minutes
Dan "Boss" Green

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Always Unreasonable
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06-27-16, 12:47 pm #17
Altered Beast
Originally Posted by BOSS
Primus
Goals would be to win my class, then best lifter, then
Member Since: 08.09 PRs
Location: Houston, THE
Republic of Texas
Age: 35 I can dig it!
Posts: 10,778
ALTERED BEAST! <- CLICK!
Non competitive Bodybuilder
THE IRON NEVER LIES!
Instagram: @Alter3d_Beast
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06-27-16, 9:35 pm #18
BOSS Monday 6/27 -- Squats

Powerlifter
Knee was bothering me last week so squats were lighter this
week. It's also the beginning of the second 8-week training
phase before Boss of Bosses 3 so I really just wanted to hit some
volume and get some work in on the legs without going too

Page 9 of 11
heavy or suffering any kind of setback
Low Bar Squats

165 x 10
286 x 8
Member Since: 11.12 396 x 5
Location: Boss Barbell Club 462 x 5
(BBBC) in Mountain View, 506 x 5
CA ...belt on...
Posts: 1,467 551 x 5
595 x 5
Paused High Bar Squats
352 x 2 x 5
Pull-Ups (overhand shoulder width)
BW x 18
BW x 18
BW x 15
BW x 14
EZ Bar Curls
85 x 12
95 x 10
85 x 10
75 x 10
Dan "Boss" Green

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Always Unreasonable
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06-28-16, 11:36 am #19
chris818
reps
Member Since: 06.16
with your working sets do go to failure or leave one in the tank?
Location:
Hastings,Newzealand
Posts: 5
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06-28-16, 1:37 pm #20
BOSS
Originally Posted by chris818
Powerlifter
with your working sets do go to failure or leave one in
the tank?
None of the squats were really close to max reps, the pull-ups
were max reps each set, but I didn't fail any (none in the tank)
Member Since: 11.12
and curls I don't really overanalyze
CA

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Posts: 1,467
Dan "Boss" Green

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Thread: Dan "BOSS" Green --- Boss of Bosses 3 Training Log

Boss Barbell Club

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http://forum.animalpak.com/showthread.php?44522-Dan-quot-BOSS-quot-Green-Boss-of-Bosses-3-Training-Log 22/05/2019, 7K07 AM

Dan "Boss" Green

Boss Barbell Club

Questions. Answers. Partying.

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BOSS Wednesday 6/22 -- Back/Bis

Bent Rows CG from top of knees

http://forum.animalpak.com/showthread.php?44522-Dan-quot-BOSS-quot-Green-Boss-of-Bosses-3-Training-Log 22/05/2019, 7K07 AM

Dan "Boss" Green

Boss Barbell Club

Questions. Answers. Partying.

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naturalguy That is a lot of frequency, do you lower that as a meet gets

Member Since: 01.07

Join the Animal Barbell Club

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Altered Beast Dang! Impressive amount of work.

ALTERED BEAST! <- CLICK!

Non competitive Bodybuilder

THE IRON NEVER LIES!

Enter The Dungeon: My Journey

http://forum.animalpak.com/showthread.php?44522-Dan-quot-BOSS-quot-Green-Boss-of-Bosses-3-Training-Log 22/05/2019, 7K07 AM

I'm sore just thinking about it! LOL!

*What are the goals for BoB3?

Member Since: 11.12

Dan "Boss" Green

Boss Barbell Club

Questions. Answers. Partying.

Reply With Quote

Not necessarily the frequency, but I will taper the volume

Dan "Boss" Green

Boss Barbell Club

Questions. Answers. Partying.

Reply With Quote

http://forum.animalpak.com/showthread.php?44522-Dan-quot-BOSS-quot-Green-Boss-of-Bosses-3-Training-Log 22/05/2019, 7K07 AM

Member Since: 01.07

Universal. Real. Strong. Since '77.

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Paused Buffalo Bar Wide Grip Bench (24 kg bar)

Getting everything I can in on the tris each bench day from

Dan "Boss" Green

Boss Barbell Club

http://forum.animalpak.com/showthread.php?44522-Dan-quot-BOSS-quot-Green-Boss-of-Bosses-3-Training-Log 22/05/2019, 7K07 AM

Questions. Answers. Partying.

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06-24-16, 10:20 am #10

gagasitz How do you get to those numbers, do you go by feeling or just

Reply With Quote

06-24-16, 1:31 pm #11

I have a set/rep scheme for the day like 5x8 so I start at a

Dan "Boss" Green

Boss Barbell Club

Questions. Answers. Partying.