All weights in Kilo’s
Work sets only
Bench 70kgs 7x1 Back down sets 54kgs 1x10 close grip bench 50kgs 1x8 46kgs 1x6
whilst benching i also included 7 sets of bent over laterals during my rest periods as i give myself 90 seconds rest between each set of benches.
Press 48kgs 4x1
All weights in Kilo’s
Work sets only
Squats 120kgs 5x1 Back down sets 100kgs 1x7 80kgs 1x8
Bench 70 kgs 8x1 Back down sets 55kg 1x10 close grip bench 50kgs 3x6
Bent over laterals 10kgs 4x10
Overall not a bad work out although the squats felt heavy tonight and I had to grind the last rep out on my last set of close grip bench.
All weights in Kilo’s
Work sets only
Deadlifts 148kg 4x1 Back down set 100kg 1x10
Pull ups/Chins 25kg 4x1 Back down sets Body weight 1x10 1x8
BB Curls 30kg 2x8 30kg 30kg 1x4
Well I decided to add 3 kgs to the pull ups and planned to do chin ups however in the end I went with neutral grip for the sets of 1 rep and did a mixture of grips on my warm up sets and back down sets.
All weights in Kilo’s
Weighed 64.8kgs today
Work sets only
Bench 70kgs 10x1 Back down sets 60kgs 1x6 close grip bench 50kgs 1x6 46kgs 2x6
whilst benching i also included 10 x10 bent over laterals during my rest periods as i give myself 90 seconds rest between each set of benches.
Press 48kgs 5x1
I decided to do 10x1 rather than 9x1 today as I don’t like to do 10 sets of 1 rep at the gym as I always feel guilty hogging the bench for such a long time even though there are a few benches there. So my next bench session will be with 72.5 kgs at the gym which is very close to my 1 rep max before starting this program however when training at home I will use just 72kgs.
Overhead press felt hard today so I gave myself an extra 15 seconds rest between sets.
All weights in Kilo’s
Work sets only
Squats 120kgs 7x1 Back down sets 100kgs 1x8 80kgs 1x8
Bench 72.5kg 4x1 Back down sets 60kg 1x17 close grip bench 50kg 1x8 1x7 1x6
Reverse Laterals 10kg 3x10
Well what a workout I had tonight full of ups and downs. First off squats felt good so I did 2 extra sets instead of 1 as I knew I would only be doing 4 sets on bench today so far so good.
Next came the bench press…before getting in to my work sets my final warm up set consisted of 67.5kgs for 1 then I made a big mistake as I loaded the bar to 77.5 kgs instead of 72.5 kgs I must have had a lapse of concentration… anyway I lowered the bar under control paused with it at the chest for a good couple of seconds then went to blast it up however I only got it about half way when the bar came back down again 
lucky for me there was someone on a bench opposite so he helped me re-rack the bar. I gave myself a couple of minutes to recover and then realised my mistake and put the correct weight of 72.5kgs on the bar and completed the workout without any more problems.
Now I have the mental problem of having failed at that weight when in theory I was hoping to be able to manage that weight by now as my previous best was 75kgs although I have a feeling the 75kgs may have been touch and go where as I’m now pausing my reps on each single and I won’t be benching 77.5 kgs again until around 6 weeks or so. So there is my dilemma is my new program working or not its hard to tell so all in all not a good session :-(.
All weights in Kilo’s
Work sets only
Deadlifts 148kg 5x1
Pull ups/Chins 25kg 5x1 Back down sets Body weight 1x10 1x9
BB Curls 30kg 2x8 30kg 30kg 1x6 26kgs 1x6
Pull ups felt hard today so i’ll allow myself more rest between sets next time other than that not a bad session.
All weights in Kilo’s
Weighed 63.8kgs today
Work sets only
Bench 73kgs 5x1 Back down sets 60kgs 1x7 close grip bench 50kgs 1x8 1x6 46kgs 1x5
whilst benching i also included 5x8 with 10kgs bent over laterals during my rest periods as i give myself 90 seconds rest between each set of benches.
Press 48kgs 6x1
Todays session felt quite hard, I decided that I would go with 73kgs rather than the 72kgs as planned for benching as I was quite disappointed when I failed to get 1 rep with 77.5kgs earlier in the week.
All weights in Kilo’s
Work sets only
Squats 120kgs 8x1 Back down sets 100kgs 1x8 80kgs 1x8
Bench 72.5kg 6x1
This was my worst bench session yet, it’s as if I’ve actually lost strength . First I had to use the incline bench which I set so it was flat however when I lay down my but ends up positioned between the seat and the incline which made it awkward but after the first couple of sets I managed to get on a proper flat bench. I had to really grind out every rep and they were ugly at that even after allowing myself an extra minutes rest between sets.
So I’m not sure what to do at the moment ie do I take a deload week or would I be better going back to the 5x5 system I originally followed ?
Deadlifts 148kg 6x1
Pull ups/Chins 25kg 6x1 Back down sets Body weight 2x10
BB Curls 30kg 2x8 30kg 30kg 1x4
Another tough session today with no change to my program as yet although I am tempted with my bench to have my main bench session as is but maybe go for a lighter higher rep bench session on my squat day.
If however my Hepburn program has ran its course I might switch to Hepburns B program as recommended by Hepburn.
Well after a bit of deliberation on what to do as my progress on the bench seem’s to have come to a halt prematurely I have decided to stick with Hepburn’s methods and make the changes as recommended in the program itself.
I think the fact that I have switched to paused reps as opposed to touch and go reps may have meant that I started a bit to heavy and the fact I rushed the progression a little may have effected the out come so here goes with phase 2 which is as follows.
Once Program A stall’s and believe me it will you switch to either the B or C program the C program being the pump routine which is basically a shorter thus less time consuming version of the B program. So I will now be doing 5 sets of 3 building up to 5 sets of 5 always adding reps to the earlier sets, hopefully with going from 5x3 to 5x4 and then 5x5 the progression will be slower and I will adapt better plus it will give my body a chance to recover from all the heavy singles.
Todays workout.
All weights in Kilo’s
Work sets only
Bench Press 60kgs x 3 3 3 3 3
O/H Press 42kgs x 3 3 3 3 3
I took roughly 90 seconds rest between sets but will probably up this to 120 seconds.
Well todays session and my program has taken a different slant with a big input from Louis Tucci a friend from another site I’ve been chatting with 
Todays session was supposed to be a bit of a deload and give me a chance to try out some new movements as believe it or not I’ve never really done incline bench or incline DB bench before and if I did it was that long ago that I can’t remember lol anyway heres how it went.
All weights in Kilo’s
Work sets only
Squats 125kgs 4x1 Back down sets 100kgs 1x8 80kgs 1x8
Incline Bench 55kgs 3x3 Back down set 45kgs 1 x 8 followed by Incline DB bench 18kgs 1 x 10 18kgs 1 x 8
Shrugs top set 120 1 x 6
Reverse Laterals 10kg 3x10
Whilst the details of my new program are yet to be finalised the format is taking shape now so with that on to todays session which apart from deadlifts is still still pretty much a deload week.
All weights in Kilo’s
Close Grip Bench starting with 40kgs I pyramided up to 56kgs for a total of 4 sets of 5 reps followed by a back down set of 46kgs 1x10
Deadlifts 150kgs 4 x 1 no back down set
OHP 42Kgs x 2 2 2 2 2 2 back down set 30Kgs 1 x 10
BB Curls 3okgs x 8 8 5
With how long todays session took me I may move BB Curls to Saturdays session
Hope these changes get you out of your funk! Keep getting stronger!
Well I’ve decided to bring this training log to a halt as with the new changes coming into play it wouldn’t really be a Hepburn program anymore, in conclusion although I didn’t really make the gains I had hoped for I did learn a few things about myself ie that 10x1 caused me to burn out eventually and that I need to be stricter with myself when following a program.
I will be posting a new training log shortly as it helps me to evaluate my progress or lack of it ,After some advise from Louis and looking back on what I did before my next venture will be back to the 5x5 program but with a few changes from the 5x5 that I did before ie I will ramp the weights up and will include some back down sets with DB’S.
[quote]tredaway wrote:
Well I’ve decided to bring this training log to a halt as with the new changes coming into play it wouldn’t really be a Hepburn program anymore[/quote]
It never was.
You can edit your log title if you want. Just edit your first post and change it in the subject.
[quote]knokkelezoute73 wrote:
[quote]tredaway wrote:
Well I’ve decided to bring this training log to a halt as with the new changes coming into play it wouldn’t really be a Hepburn program anymore[/quote]
It never was.[/quote]
Perhaps better wording would be my program based on Hepburns training methods lol
[quote]tredaway wrote:
[quote]knokkelezoute73 wrote:
[quote]tredaway wrote:
Well I’ve decided to bring this training log to a halt as with the new changes coming into play it wouldn’t really be a Hepburn program anymore[/quote]
It never was.[/quote]
Perhaps better wording would be my program based on Hepburns training methods lol
[/quote]
I think you’d have had better results if you had stuck to the very basic A, B or C routines detailed by twiceborn on this site (A: squat, row, deadlift; B: press, curl, bench press; the A routine is just 4 - 10 singles, no back off sets, no close-grip bench press, no assistance).
Well I’ve switched over to a basic 5x5 program for a while to try and get what little strength I had before back so here’s my last few workouts
( Tuesday 15-04-14 )
All weights in kilo’s
Squats 60kgs x 5 80kgs x 5 90kgs x 5 100kgs x 5 Back down set 90kgs 2x10 I planned on using just 80kgs for this but couldn’t find any 10kg discs so the back down sets were tougher than planned
Incline Bench 20kgs( the bar ) x 5 40kgs x5 45kgs x 52.5kgs
Back down sets with DB’S
Incline DB Press 18kgs x 10 18kgs x 10
As an assistance exercise
Tate Press ( elbows out triceps extensions ) 12kgs 3 x 10
Power Shrugs via machine 60kgs 3x10
Bent Over Laterals 7.5kgs 3x10
Overall it felt a good workout
( Thursday 17-04-14 )
All weights in kilo’s
Close Grip Bench 40kgs x 5 46kgs x 5 50kgs x 5 53kgs x 5 Back down set 47kgs x 10
Pull ups ( pronated grip ) bw x 8 ( neutral grip )5kgs x 5 7kgs 1x5 10kgs 1x5 Back down set bw 1x5 ran out of steam
assistance exercise’s
BB Curls 30kgs 2x 8 30kgs1 x 6
Dips bw 1x10 5kgs 1 x8 7kgs 1x6 bw 1x10
A bit disappointed with my pull ups today as I seem to have lost quite a bit of strength on these but on the whole not a bad workout.