Danny is a busy dude, and as a high school football coach he can work from from 6:45am to 8:00pm most days. Working long hours can take a toll on anyone mentally and physically, but Danny keeps pressing on finding the time to get in the most efficient training he can. Danny recently sent me an email sharing his results, check it out:
I wanted to share my progress:
My maxes have increased tremendously! I have been using OMOB since June with 4 lifts…press, hang clean, bench, and squat. I just finished my 4th cycle with my maxes starting at 185 for press, 225 for hang clean, 300 for bench, and 300 for squat (started low on squat because of a recent injury). My new maxes are now...
210 for press (+25lb)
245 (+20lb) for hang clean
320 (+20 lb) for bench
and 365 (+65lb) for squat (and that was light!!)
...Your program works and I believe it will be the only strength program I use from now on! Also, I went through the conditioning workouts twice and compared times…they all improved greatly! I also went from weighing 238 to about 228.
BEN & RYDER
Here is an email I received from Ben:
I wanted to email you to let you know my friend and I have just completed the OMOB v.1 program. All I can say is WOW! We are both ecstatic with the results. I cannot even tell you how many months my strength has been plateaued and that is why I immediately jumped at the opportunity to try out the OMOB program when you released it. I knew it was exactly what I needed to start making progress again. I showed my friend the program and he agreed it looked good and that he would give it a shot with me. We decided to use Squats, Deadlifts, Bench press', and Shoulder press' as our 4 lifts. We tested our max's and then started v.1. Here are our results...
Starting Max's (Pre-One Man One Barbell):
- Squat- 185# (both of us)
- Deadlift- 245# (me), 205# (friend)
- Bench- 175# (both)
- Shoulder Press- 115# (me), 110# (friend)
Max's after One Man One Barbell:
Squat- 205# (both) +20 lb
Deadlift- 275# (me) +30 lb, 255# (friend) +50 lb
Bench- 190# (me) +15 lb, 185# (friend) +10 lb
Press- 135# (both) +15 lb and +25 lb
As you can see our strength increased in all 4 lifts tremendously. I just wanted to share this with you and tell you how much I appreciate you sharing the OMOB program. We have made more strength gains in these last 4 weeks than we have in the entire previous year!
PS-My friend is fairly new to deadlifts and shoulder press' which I believe is a major contributing factor to his impressive strength gains in these lifts.
IT WORKS FOR WOMEN TOO!!
Ditte is one serious athlete. She has…
- Snatched 132 lb (60 kg).
- Front squatted 165 lb (75 kg) for a 3 rep max.
- Competed in the 2011 CrossFit Games.
- And much more!
Overall, I really enjoyed following the program and especially embraced the fact that you have time (and energy) for supplementary workouts and skills. I did some of the conditioning workouts also, and I found them quite fun. In the beginning, I was a bit apprehensive starting a new routine while doing the Opens, but it turned out to be a really good idea! The OMOB program has definitely helped me maintain/develop my strength while doing the Opens workouts. For obvious reasons I have not gone for max attempts on the squat and deadlift – but I was able to set a new PR in power snatch and I also did a round of the Bear Complex with 75 kg (my old 3 RM front squat and 1 RM jerk).
A quick email, from Chris:
Just wanted to say that the program works great. I have increased my max in all 4 exercises by at least 20lbs. That’s crazy. I also ran a sub 7 min mile after squat day. Thanks for all you do and for the great program. Keep up the good work.
Chris a.k.a. Bama
Chris decided he really liked the program and kept running it for multiple cycles…then he updated me again. Here is what Chris had to say:
Just wanted to send an update of how your program is working for me. I just started on my 4 th cycle of OMOB. These are the stats after three cycles.
Hang clean starting max 210, now 240 (+30 lb)
Squat starting max 350, now 385 (+35 lb)
Press starting max 180, now 205 (+25 LB)
Deadlift starting max 365, now 420 (+55 lb)
Just wanted you to know you program works and I’m VERY pleased with the gains. Thanks for the hard work.
In 3 months I have noticed major - I mean like mind blowing improvements - especially in the area of strength. In addition to dramatic increases across the board in my Olympic and Power Lifts, my confidence has improved dramatically. It challenges me with exactly what is needed to ensure continual growth and improvement.
One Man One Barbell strength training worked great for me. I PR'd every time I went for a new max. My dead lift went from 415 to 445 in just 10 weeks. I also set a new record on snatch and we able to get lower with better technique. It is a great program that made me stronger while I was setting new records on CrossFit benchmarks.
My typical workouts involve using a barbell and performing big lifts, so when I started doing workouts from One Man One Barbell I wasn’t expecting much. To my surprise I was able to add 20 pounds to my deadlift, and 10 pounds each to my squat and bench press in a short 4 weeks. The way Jerred has the workouts structured; the lifter is able to perform a solid amount of singles, doubles, and triples. But I believe it’s the way the extra volume is programmed that makes the biggest difference, and puts this workout over the top. Now I’m using Jerred’s layout for all my strength programming instead of Wendler’s 5/3/1.