[quote]hel320 wrote:
Ok, kind of line with DZ’s question. Has/does anyone ever drastically change their routine to emphasize their weak points and rest their strong points? EG, my front delts are far more develop than my side and rear. I’ve been playing with the idea of going on some kind of cycle where all I work are weak points. Course I’ll have to resist the call of the big lifts for a while. Not really a deload but just a change up. Thoughts? [/quote]
Was reading the Hepburn article thread. Poster by the name of twiceborn who spoke with Doug Hepburn in person had some good amendments to the routine outlined in the article. The one in the article is insane for normal people, as much as I like Mike Mahler, but the amendments make the Hepburn program doable for the long-term. When I finally hit Geezerville I’ll probably adopt that as the program to do til I die.
A program
Day 1: 3 lifts, 4 singles progressing to 10 singles
day off
Day 2: 3 other lifts, 4 singles progressing to 10 singles
day off
repeat
B Program
Day 1: 3 lifts 4 sets of 3, progress to 10 sets of 3
day off
Day 2: 3 other lifts, 4 sets of 3, progress to 10 sets of 3
day off
repeat
Hit your targets raise weight 5-10 pounds and go back to 4 singles/sets. Switch between program A and Program B about every 4 months.
twiceborn used these lifts:
Day 1
Floor Press
Standing press from rack
Curls
Day 2
Anderson Squat
Deadlift
BB row
Simple, not easy. Hardest thing to do is not rush the weight jumps as I’ve learned from trying the published version of the routine. It’s a slow and steady build up of work capacity with built-in deloads. DO NOT expect to gain any semblance of endurance on this program.
I’ve thrown the powerlifting out the window for a while so I can increase my stamina. Even though my bench,squat and dead are OK. I was/am pitfully out of shape at 260lbs. So for awhile I’v completely changed everything. A lot of tire flips, sandbag work supersetted with pushups and chins, etc. Also trying to drink beer only once a week and eat correctly 80% of the time instead of 20% of the time.
[quote]ecogenx wrote:
I’ve thrown the powerlifting out the window for a while so I can increase my stamina. Even though my bench,squat and dead are OK. I was/am pitfully out of shape at 260lbs. So for awhile I’v completely changed everything. A lot of tire flips, sandbag work supersetted with pushups and chins, etc. Also trying to drink beer only once a week and eat correctly 80% of the time instead of 20% of the time.[/quote]
Eco - I’ve found that maintaining a balance between “metabolic” activity and pure(er) strength activity gave me the biggest boost in the fat loss department. Maybe try and lift with a whole body program once or twice a week?
I take a week off when life really, really interferes (like I’m on vacation and I can’t find weights or something).
Happens just often enough.
[/quote]
That’s one reason I asked, we’re leaving to go on vacation in a couple days, and I thought it might be a good time to rest. But today I found out my cousin, who’s 14, is training for football and will need to hit the gym several times while were there. Oooh, I know where that’ll lead. Better take my weight belt and gym clothes.
Clarification on my question a while back. My interest is in throwing things, far. Most of my training has been been directed to training explosively and heavily to do this. Lot of pushing with pulling limited to deadlifts and bent rows.
My fear is that at some point down the road I will cause “imbalances” by one set of muscles be more developed than an other. To help balance things I’ve been thinking of going on a cycle composed almost entirely of working weak muscles. Not worried about the big lifts because they come back pretty quick.
Skid, its driving me crazy. What is Opps from the exchange you had with the poster earlier?
He posted some political commentary about one of the presidential candidates. I didn’t necessarily disagree with it, but didn’t feel that it belonged in the thread.
Looks like I made it to Geezerville. Started hepburn program today. My training posts are going to be really boring from now on as most of what I’ll be doing is adding sets and jumping 10 lbs every 3 weeks or so.
Starting light just to get used to the new format and get adjusted to the new equipment.
Feeling like a real member of the geezerville today. The dog have been restless at night due to the full moon so sleep has been short since Sunday night. I’ve also been keeping the calories lower this week. So even my focus on form day of lower weights and slower reps absolutely kicked my butt today.
I’m a little late to the thread, but I will add a few comments.
For me, a deload week is about working on your weaknesses with new lifts or new rep schemes. Since I am training for a PL meet, I also make sure to not do any direct work on the big three lifts. I did a deload two weeks ago and for a week I focused on posterior chain, upper back, and shoulders. I added a lot of prowler/sled work, GHR, pulldowns, facepulls, shrugs. Everything I did focused on making me stronger while giving my joints a chance to recover. I focused on lower weight higher reps more sets with nothing to failure. I kept my calories high and did a lot of mobility/soft tissue work.
It seems to have helped. I hit a new PR in the DL today (405 for 2 reps).
[quote]mday wrote:
I’m a little late to the thread, but I will add a few comments.
For me, a deload week is about working on your weaknesses with new lifts or new rep schemes. Since I am training for a PL meet, I also make sure to not do any direct work on the big three lifts. I did a deload two weeks ago and for a week I focused on posterior chain, upper back, and shoulders. I added a lot of prowler/sled work, GHR, pulldowns, facepulls, shrugs. Everything I did focused on making me stronger while giving my joints a chance to recover. I focused on lower weight higher reps more sets with nothing to failure. I kept my calories high and did a lot of mobility/soft tissue work.
It seems to have helped. I hit a new PR in the DL today (405 for 2 reps).[/quote]
Thanks everyone, the DL is the only lift where my height helps me a little bit. Long legs make squatting more difficult and long arms and bench pressing don’t seem to fit well together.
I am sure others on the thread can explain why taller guys are better at pulling.
Well it’ depends on how they’re built. guys with long arms and legs with short backs make great pullers, as the range of motion is shortened and the leverage is superb.
I met a tall guy the other day though 6’ 6" with a long waist and short arms and legs. His leverage is not so good…
