One thing Hepburn built into his program was loooonnnnnggg-ass rest periods. He would wait minimum 20 minutes between exercises. I like that. It’s not suitable for people who can’t just walk into their gym whenever they wish, but, being a home-office worker, it suits me just fine.
[quote]DaCharmingAlbino wrote:
cursed me by inserting a butterfly mounting pin into the middle of my back.
[/quote]
Do you have a foam roller?
Works wonders for me…
[quote]Null wrote:
DaCharmingAlbino wrote:
cursed me by inserting a butterfly mounting pin into the middle of my back.
Do you have a foam roller?
Works wonders for me…
[/quote]
I’ve used one in the past. I don’t recall it having so great an effect that it was worth continuing to use. I’m no longer of the belief that it is even necessary, though I know others have used it to good effect.
As I surmised it would, the pain has faded.
Pain comes and goes, Ill make my fake internet diagnosis…
rest and changing up training can disapate or make some stuff just
hurt less.
I love the foam, but really its about PVC- I have do the thoracic extension every day
and rolling the rhoboids etc I get a ton of mini cracks.
training is looking solid.
[quote]kmcnyc wrote:
Pain comes and goes, Ill make my fake internet diagnosis…
rest and changing up training can disapate or make some stuff just
hurt less.
I love the foam, but really its about PVC- I have do the thoracic extension every day
and rolling the rhoboids etc I get a ton of mini cracks.
training is looking solid.
[/quote]
Thanks kmac
I should have said I question the need of it at all for me. It has obviously done good stuff for you and others.
2009-10-21
Floor Press
135x8
185x5
215x3
245 1x6 sets
Standing Overhead Press
barx20
95x5,115x5,135x5,150x3
165 1x5 sets, 3x1 set *
*(couldn’t help it, it felt so easy, no rest between the warmup sets - just changed weight and lifted)
BB Rows
185x5
225x3
265 2x6 sets
Close Grip bench
205 5x2 sets
Tate Presses
55’sx 6,7
EZ bar curls
120x5
140x3,3,3 (last reps all fugly)
1 hand ez bar curl (rt only)
60x5
Nothing was too hard today. This program might be working. We’ll see how squats go in two days.
glad you’re liking the new training. Liking it and believing in it are half the battle. 'course you still have to get under the weight and push on it some…
Put me down for one e-book when it gets published. Looking forward to it.
Jack
[quote]jjackkrash wrote:
Put me down for one e-book when it gets published. Looking forward to it.
Jack[/quote]
There’s so may sources that have already said everything that needs to be said on the subject. What could I possibly add to it except maybe a new personality?
2009-10-23
BW: 187
Anderson Squats
135x5
185x5
225x3
265x3
305x1
335 1x6 sets
6 mile bike ride
Deadlifts
135x5
225x5
315x3
385x2
435 1x6 sets
Pullups
BWx5
+30x5
+55x3
+80 1x6 sets
Close Grip Neutral Grip DB presses
75’s 10x2 sets
Had about a 5 hour break between squats and DL’s with a bike ride in between. Don’t recommend this as a usual practice before deadlifting. Every rep on DL was tough and the last three I was having to psych myself through them.
Might’ve been premature in raising weight on the pullups.
I’m noticing that I’m not “warming” to the weight until about the third single.
Time for pizza!
65 pounds lighter than me, and still stronger! I’m envious.
[quote]mcl wrote:
65 pounds lighter than me, and still stronger! I’m envious.[/quote]
x2. Except in my case it’s more like 90 pounds…
[quote]DaCharmingAlbino wrote:
jjackkrash wrote:
Put me down for one e-book when it gets published. Looking forward to it.
Jack
There’s so may sources that have already said everything that needs to be said on the subject. What could I possibly add to it except maybe a new personality?
[/quote]
That’s more than enough, really. It is the saying it in the right way that matters more than anything else.
2009-10-26
Bench
135x10
185x5
225x5
245 1x7 sets
Clean and strict press
115x5
135x5
150x2
165 7x1
BB Rows
185x5
235x3
265 2x7sets
Rolling triceps extensions
55’sx6,6
right arm cable row (paused, slow neg)
100x5
90x5
Don’t usually do early morning sessions, but this went okay. All presses felt pretty easy. BB Rows were a little tougher than I expected.
[quote]LittleStrick wrote:
mcl wrote:
65 pounds lighter than me, and still stronger! I’m envious.
x2. Except in my case it’s more like 90 pounds…[/quote]
The difference is that I’m near the top of my ability for my weight whereas you guys are building up to your peaks. You are both going to be much, much stronger than me.
Very nice work DCA…
I kind of agree on the weight thing- particularly with not so littlestrick
who claimed 3,4,5 very very quickly indeed.
im waiting for the short guy leverages to kick in 
[quote]kmcnyc wrote:
Very nice work DCA…
I kind of agree on the weight thing- particularly with not so littlestrick
who claimed 3,4,5 very very quickly indeed.
im waiting for the short guy leverages to kick in :)[/quote]
i’m still waiting to get that “old man” strength that’s all the rage these days.
I get pretty powerful once the Depends fill up…
[quote]maraudermeat wrote:
kmcnyc wrote:
Very nice work DCA…
I kind of agree on the weight thing- particularly with not so littlestrick
who claimed 3,4,5 very very quickly indeed.
im waiting for the short guy leverages to kick in
i’m still waiting to get that “old man” strength that’s all the rage these days.
[/quote]
I’ve noticed my breath getting stronger, my eyebrows getting bushier, hair growing out of my ears, and a strange desire to wear knee high black socks and plaid shorts. I guess that’s my fashion sense finally kicking in.
I don't think I'm going to be able to continue these bike rides on the same day as I do squats/deads. It's just too much. Son had too much homework to take time for practice today and I was seriously relieved. I don't even have SQ/DL today.
I may have to drop weight on those two in any case. I chose weights correctly for the bench and presses and I have a lot of enthusiasm for those sessions, but with squats and deads I don’t know until the last set whether I’m going to finish successfully. I shouldn’t have to psyche out to finish the workout.
I really want to give the HP an honest run for a few months, but it galls me to reduce poundage session to session.