I completed the 40-day workout (40DW) that I learned from Dan John, over all it was a good program but tough for me to stick with. I'm used to a 3-day a week program and the 5-day 40DW was hard for me. I tended to go to heavy at the bargaining of the week and found myself tired toward the end. That being said I increased my bench/deadlift/chin-ups/pull-ups/push-ups. My squat seems to have hit a plateau, but I'm working on that for my next workout, which will be a 5-week Powerlifting Meet prep program.
I think the 40DW is worth trying and if done with conservative weights could be a great grease the groove / off season program.
my excerise rotation was:
PUSH: Bench Press --> Strict Press --> Bench Press
PULL: Chin-ups --> Pull-ups --> Weighted Chin-ups --> Weighted Pull-ups
HINGE: Deadlift --> Rack Pulls --> Snatch Grip DL --> Deadlift
SQUAT: Back squat --> Front squat --> Overhead squat --> Back squat
LOADED CARRY: variety of farmers walks and strongman stuff
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