Heh. I thought that was just an accessory plan. 
nicely done on the not doing shit plan. i wish i could trade metabolisms with you…
Started up the Hepburn Power Program
Starting weights
Floor Press: 245
Overhead Press: 165
Rows: 245
Anderson Squat (parallel): 335, maybe more depending on how they feel.
Deadlifts: undecided, gonna feel it out
Pullups: BW + 70
I’m going to post workouts only at weight increases and failures, since the program uses set progression and is incredibly boring to read about.
So I’ll likely be pestering on other people’s threads more.
[quote]DaCharmingAlbino wrote:
Started up the Hepburn Power Program
Starting weights
Floor Press: 245
Overhead Press: 165
Rows: 245
Anderson Squat (parallel): 335, maybe more depending on how they feel.
Deadlifts: undecided, gonna feel it out
Pullups: BW + 70
I’m going to post workouts only at weight increases and failures, since the program uses set progression and is incredibly boring to read about.
So I’ll likely be pestering on other people’s threads more.[/quote]
i never knew that old chick from “on golden pond” had her own training program. go figure…
[quote]maraudermeat wrote:
DaCharmingAlbino wrote:
Started up the Hepburn Power Program
Starting weights
Floor Press: 245
Overhead Press: 165
Rows: 245
Anderson Squat (parallel): 335, maybe more depending on how they feel.
Deadlifts: undecided, gonna feel it out
Pullups: BW + 70
I’m going to post workouts only at weight increases and failures, since the program uses set progression and is incredibly boring to read about.
So I’ll likely be pestering on other people’s threads more.
i never knew that old chick from “on golden pond” had her own training program. go figure…
[/quote]
I’m going for the prominent cheekbones look.
2009-10-14
DOUG Hepburn Power Program - Lower Body
Anderson Squats
135x5
225x3
275x3
315x2
345x1,1,1,0 (last one got out in front of me)
Deadlift
135x5
225x3
315x3
405x1
435x1,1,1,1
Pullups
BWx5
+25x3
+50x3
+70x1,1,1,1
Close grip Bench
185x9
195x5
205x5
Hammer Curls
55’sx8x2 sets
Missed the last squat. Let it get out front about halfway up and couldn’t complete. Next time, next time.
Deads felt good. Concentrated on making the shoulders move first and went much better.
while doing deads the guy next to me said “Man, I can’t work out next to you; you’re makin me look bad. That’s some heavy ass weight.” Didn’t have the heart to tell him it was only 85% of max.
Worked out today as I won’t have any time tomorrow for it. Probably would have gotten squat #4 if I’d had the extra day. Cest la vie.
Now DCA that just proves you are a class act. I would have jumped up to my max and crushed his soul. That is if my max was as high as yours.
DCA, is this the basis for your program?
Interesting. I looked at the Hepburn program a while back. I would love to know how it pans out for you.
Are you doing each lift twice every eight days i.e. 1 on, 1 off? From your first session, you mixed some upper body with your lower body work…any reasons for this?
I probably passed on the program because I thought I would get bored. Given that you use more variety in your training than I do, you think boredom will be a problem for you?
You’ve done the Hepburn thing a couple of times haven’t you? I guess its fun to do, plus tough as hell on top of the toughness.
[quote]DaCharmingAlbino wrote:
2009-10-14
DOUG Hepburn Power Program - Lower Body
Anderson Squats
135x5
225x3
275x3
315x2
345x1,1,1,0 (last one got out in front of me)
Deadlift
135x5
225x3
315x3
405x1
435x1,1,1,1
Pullups
BWx5
+25x3
+50x3
+70x1,1,1,1
Close grip Bench
185x9
195x5
205x5
Hammer Curls
55’sx8x2 sets
Missed the last squat. Let it get out front about halfway up and couldn’t complete. Next time, next time.
Deads felt good. Concentrated on making the shoulders move first and went much better.
while doing deads the guy next to me said “Man, I can’t work out next to you; you’re makin me look bad. That’s some heavy ass weight.” Didn’t have the heart to tell him it was only 85% of max.
Worked out today as I won’t have any time tomorrow for it. Probably would have gotten squat #4 if I’d had the extra day. Cest la vie.[/quote]
i get those comments all the time. unfortunately i get them on my warmups. i was benching one day and we had 225 on the bar. this guy behind us said “man… that’s a lot of weight… i don’t think my frame could handle that much weight” it’s now a running joke with us when we are lifting. we had better slow down. our frames can’t handle all this weight.
[quote]mathineer wrote:
DCA, is this the basis for your program?
[/quote]
Yes and no. You have to ignore the article and follow the thread of commentary ON the article. Fella named twiceborn laid out what the Hepburn program really was, having gotten from Doug Hepburn himself. The article itself was wrong.
[quote]formfunction wrote:
Interesting. I looked at the Hepburn program a while back. I would love to know how it pans out for you.
Are you doing each lift twice every eight days i.e. 1 on, 1 off? [/quote]
Yup.
I like that pullups decompress my spine to an extent. Plus I like to have all members of the Big Six in the program. The arm stuff was just vanity work and not part of the program.
[quote]I probably passed on the program because I thought I would get bored. Given that you use more variety in your training than I do, you think boredom will be a problem for you?
[/quote]
Boredom will definitely be a problem. It will be a race to see if I die of boredom or massive overtraining. I always start with too high a poundage when I try this program…
This might be important in 3 years.
[quote]maraudermeat wrote:
i get those comments all the time. unfortunately i get them on my warmups. i was benching one day and we had 225 on the bar. this guy behind us said “man… that’s a lot of weight… i don’t think my frame could handle that much weight” it’s now a running joke with us when we are lifting. we had better slow down. our frames can’t handle all this weight.
[/quote]
Heh.
Half of me really wants to work out in a gym with people as strong as you, Meat.
The other half of me doesn’t want his fragile ego crushed.
Good lifting, DCA. It’ll be interesting to see how Hepburn pans out for you.
[quote]mcl wrote:
maraudermeat wrote:
i get those comments all the time. unfortunately i get them on my warmups. i was benching one day and we had 225 on the bar. this guy behind us said “man… that’s a lot of weight… i don’t think my frame could handle that much weight” it’s now a running joke with us when we are lifting. we had better slow down. our frames can’t handle all this weight.
Heh.
Half of me really wants to work out in a gym with people as strong as you, Meat.
The other half of me doesn’t want his fragile ego crushed.
Good lifting, DCA. It’ll be interesting to see how Hepburn pans out for you.[/quote]
Thanks, mcl.
I can tell I did the deadlifts right, my hamstrings have informed me of their displeasure with the current administration. I set up higher, shins more vertical and tried to push the floor away rather than lift the bar. It’s a little harder, technique-wise, but helps me make the shoulders move first.
2009-10-16
5 mile walk - 1.5 hours
Hepburn Power Program - Upper Body
Floor Press, paused
155x8
185x3
235x3
245x1,1,1,1,1
Standing Overhead Press
115x3
135x3
155x3
165x1,1,1,1,1
Bent Row
135x3
185x3
225x3
245x1,3,3
255x2,2,2
Overhand barbell hold
255x20sec
Right triceps pushdowns
45x10
50x10
55x8
60x8
Rows may be a tad light…
Not harder than last session, but not easier either. I think that’s how it’s supposed to go…
6 mile bike ride
2.5 hours sleep the night before. I’m a wee bit pooped.
RIGHT triceps pushdown? Why are you doing just the right tri?
[quote]mcl wrote:
RIGHT triceps pushdown? Why are you doing just the right tri?[/quote]
Because it is much smaller than my left one.
[quote]DaCharmingAlbino wrote:
mcl wrote:
RIGHT triceps pushdown? Why are you doing just the right tri?
Because it is much smaller than my left one.[/quote]
…makes sense! And better than just not working the left one for a few months.