Dinosaur Training

[jwood]

Just finished reading Dinosaur Training and I thought I would post the starting workout, the book was very interesting with a lot of different concepts. I like his ideas

Session 1
Bottom position squats 5 singles
Quarter squats 3x3
Dumbell or trap bar deadlifts 5x5
Sandbag Carry .25 to .5 mile
Grip Work
Bent Legged situps 1x25

Session 2
Dumbell Clean and Press 5 sets x 1 clean & 5 presses
Barbell Row 4x6
Floor Press 7 singles- 4 progressively heavier and 3 at top weight
One arm curl and press 2x5-6
Sand bag clean and press 1 clean & max rep presses
Turkish get up with sand bag
Grip work

Session 3
Partial deadlifts 4x3 and 2x3 at top weight
Parallel Squats 5x5
Farmers walk 5x 100-200 feet

Session 4
Dumbell Bench Press 2x5, 3x5 at top weight
Thick bar chins 5xmax reps
Standing Overhead press from bottom position 4 singles & 3 at top weight
Turkish get up
Grip work

[BendtheBar]

Overall that looks rock solid. Good core squat and deadlift work.

[jwood]

I agree, but I forgot to post that he suggests only working out 2 times a week. Like Monday and Thursday, this is just not my style. I do not think I could handle only working out twice a week.

[BendtheBar]

Originally Posted by jwood

I agree, but I forgot to post that he suggests only working out 2 times a week. Like Monday and Thursday, this is just not my style. I do not think I could handle only working out twice a week.

That I didn't know. I also read that he doesn't follow that style anymore because of the wear and tear it placed on his body, although I've not read that personally. It seems to be somewhat of an urban legend-type statement. I wonder if he used a more intense approach in his youth...

It doesn't look unusually intense compared to some of the work done on this forum. Except for some of the partial work, and I don't have a heck of a lot of experience with that.

[jwood]

I agree, it is really not that much volume to only be working out two times a week, the book makes it sound like you should be sore for days and only want to lift twice a week if you work hard enough. I am not sure about that.

I think after my competition I am going to use a lot of his concepts especially partials and bottom position stuff, but us what jamie at chaos and pain has been doing lately. Squat one day, a push/pull the next day and do this every other day, so I would be lifting 6 times a week