C.S. Sloan's Integral Strength

I received an e-mail this morning asking me how to set up a 2-3-5-10 workout plan based on my post from a couple days ago (which is itself based on a workout by Dan John). The author of the e-mail wanted to know what kind of split to use and what exercises should be utilized. This post is my answer. (I decided to post my answer here since I have a feeling there are others interested in this kind of workout who have similar questions.) First, let's talk exercise selection. Obviously this program is one of those where you need to select "bang-for-your-buck" exercises. Squats, front squats, and hack squats ( real hack squats as I performed in my training entry) would all be great lower body pushing movements. Deadlifts, platform deadlifts, snatch-grip deadlifts, high pulls, and power cleans would all be excellent lower body pulling movements. Dumbbell bench presses and barbell bench presses of all sorts, as well as overhead presses and dips would all be great upper bo...

First off, before you read this entry I would advise that you head on over to T-Muscle and read the latest article by Dan John entitled " The Problem with Hypertrophy Programs ." Otherwise, you might just be lost. With that out of the way, let's get to the post... Training Entry #3: The One with the Dan John Workout Tonight, I had a cold. (Odd thing about these "training entries": When I wrote the first one, that was the last time I had a cold.) I didn't feel too good, but I also wasn't going to miss a workout. I don't miss workouts—period. I might take planned layoffs on occasion; even if the plan pops into my head a day before the workout. But the planned layoff is different—it's only because I know that my body needs a break to recover. "I got a plan" I told Puddin upon his arrival at the Wreckin' Crew gym. (Okay, it's not really called "The Wreckin' Crew", but to understand you need to read the past ent...