You comin’ down to check out Wild Iron, DCA?
[quote]DaCharmingAlbino wrote:
Thanks 'Dog. Always nice to hear from you.
JJ, These are not speed singles, I’m just trying to apply Monsieur meat’s advice and push the weight on the bar as fast as possible, regardless of whether it’s 135 or 245. The 245 singles aren’t going up terribly fast, but my intent is to accelerate them to lockout as much as I can. At the very least it’s made a difference in how I approach the setup for each lift - I’m getting much tighter in anticipation of the push or the pull.
I’m currently working in the 85 to 90 percent range.[/quote]
yeah…move that shit as fast as possible. nothing worse than seeing someone move a warmup set fast and then they suddenly move to “slow and controlled” bullshit.
But if you don’t control the weight and move it slow you will never build chesticles… I actually had someone try to tell me this on a speed bench day a while back:)
[quote]PeteS wrote:
But if you don’t control the weight and move it slow you will never build chesticles… I actually had someone try to tell me this on a speed bench day a while back:) [/quote]
you should read a thread going on in the bodybuilding section right now about which is better- going to failure or leaving some in the tank. the general concensus is that leaving some in the tank is for pussies and going to failure will make you big and strong. i actually can feel my IQ drop…
2009-11-2
Hepburn Power Program a.k.a. Hepburn devours my ass program.
Squat
135x5
185x5
225x3
275x3
315x1
335 1x8 sets
Deadlift
315x5
385x3
435 1x8 sets
Pullups
BWx5
+35x3
+70 2x4 sets (I was tired of being at the gym)
Squats and DLs were a problem until I JUST STOPPED THINKING about them and did them. Last single was better than the 4th single
Things to remember on DL
- Stay tight
- keep the bar close
- DON’T THINK
Things to remember on squat
- stay tight
- Chest up (elbows forward)
- down slow
- explode up
- see DL # 3
[quote]mcl wrote:
You comin’ down to check out Wild Iron, DCA?[/quote]
Not for a bit.
Doing a virtual meet on the 15th so my training schedule is changing for the next two weeks. After that we’ll see.
My kid has a team’s worth of various sports practices with a lot of overlap due to his team making the soccer playoffs, so the evening times are busy with that and then the music practices/games on the weekends during the DE times.
Having one car sucks.
Looking strong Big Tony. The Hepburn workout looks interesting.
Nice work here. Managing ear hair has become a complete pain. Just when I think I am all good, I look in a different mirror w/better lighting and there is some stiff wirey thing sticking out.
I also get the super long eyebrow thats like 3x as long as the others.
[quote]ecogenx wrote:
Looking strong Big Tony. The Hepburn workout looks interesting.[/quote]
The thread title is no lie. This program kicks the crap out of me. Along about 7’s day I seriously begin to question why I do this.
On day of 9’s I suddenly realize (again) that Hepburn DID NOTHING ELSE, but eat, sleep and lift and maybe whack off between meditation sessions. He had all day to complete the training, he lived in gyms when he wasn’t drinking himself to death and this is all he did. 3 to 6 sets might be more appropriate for a working stiff with a family.
I think this is my last waltz with the cult of Hepburn.
After my little virtual comp (virtualmeet.net) I’m going back to my prior training schedule with a few further modifications. It was more fun and it’s actually easier to progress with weight than it is with sets and reps.
Ear hair aside you have been throwing around some big iron.
this is an interesting program.
I think there where a few weeks where each of us where doing plenty of andersons-
and truth be told I think that is where the gains for me are.
hmmm I might not have the same ability to blow off the single leg work.
I still need it, and I like to deload the spine.
I’m with the sock puppet, thats moving some big iron dude. Also the virtual meet site looks pretty cool…
2009-10-4
BW:187
Bench
135x8
185x4 (uh-oh - feels heavy)
225x3
245x1 (was going to be opener, but feels very heavy)
260x1 (very hard - butt came off the bench)
225x3
Overhead press
135x12,8
Hang cleans
155 5x3 sets
Farting around lifts
DB Overhead press (right only)
75x5,5
1-Arm BB OHP
barx8,8 (right arm only)
BB curls
95x5
115x5
135x2
145x1 (no swing but egregious arching occurred)
BB side to sides (right only)
Skull crushers
115x8
Notes:
I was working up to my first and second attempts, but instead the second attempt seems to be a max for today. I can only hope that a light week will allow some recovery and improve these numbers by meet time.
This was my last fling with the Hepburn program. I just can’t handle the 250% increase in volume over a cycle.
I feel depressingly skinny and weak.
still you have putting some very solid work in, my guess some recovery work will pay big dividends. Also checked out the virtualmeet.net, pretty cool concept.
[quote]PeteS wrote:
still you have putting some very solid work in, my guess some recovery work will pay big dividends. Also checked out the virtualmeet.net, pretty cool concept. [/quote]
I hope so, PeteS.
I also hope the virtual meet concept takes off. It would give a lot of folks who are in under-served locations or on limited budgets opportunities to compete. It relies heavily on the honor system, but could still work.
Yeah, I was just thinking about the weight class thing. Could I sell myself as a 198?
[quote]PeteS wrote:
Yeah, I was just thinking about the weight class thing. Could I sell myself as a 198? [/quote]
You could try, but all your hairy largeness would show in the lift videos…unless you can convince the judges that you’re 4 feet tall…
I just choked on my coffee when I saw the new thread name. All props to Wendler and the program, but I have made a vow to myself that I am definitely not trying it until at least 2011. And then I am going to follow it to the T but call it something else:)
I like the thread title…too.
I gave in and am giving the 5443222344 a try.
I liked the 4 day split on the cressey program, its somewhat west side like
but some where in the 3 or 4 cycle I did more damage then good.
531 is smart and very basic, lets you figure out all the accessory work
but I am trying to figure out how to do all the things I like.
pin squats/fake O-lifts etc.
it is the Borg.
5/3/1 is definitely a good program and Wendler (bless his scatalogical utterances) deserves all respect for both developing AND applying it to himself - but I’m not doing it.
Wendler himself encourages folks to find out for themselves what works for them and that’s what I’m doing.
I’m going back to my previous program of 3 lifts every other day @ around 90-100% intensity. I’ll woke up to a top single on each and follow with a set of 5@80-85%. I was getting fuggun strong on that, but burned out after 3 months due to doing 3 singles and not taking any light cycles. Lift rotation was key and worked well for me.