Wow falling behind here.
Incline bench (smith) my workout partner is working 2 shifts right now. So no free weight heavy stuff.
315x3 for 8 sets
t-bar row things-majiggy 3 plates x10 supersetted with rear laterals 40x10 5 sets
laterals 30x10 supersetted with shrugs dbells 100x10 5 sets
skullcrushers 115x15 4 sets
barbell curls 105x5 5 sets.
Big swole bweight 234 after 5 meals fully clothed.
Trying to get my gym started… WHAT A PAIN IN THE ASS! I am really starting to think of building inspectors are like Yellowjacket Bees. Bunch of pompous pricks!
Lifting is going good. Everthing keeping rock steady and 5x5.
Bweight is hovering around 232.
Will start the big lifting on monday .
Rick, good luck with the Gym venture. That is awesome. I want to see some pics!
Also, I’ll repost this here re: my elbows incase you don’t check my log for a while:
“Rick, I know my arms should be in and my elbows pointing down, but that makes my elbows hurt to the point where I don’t even want to squat. This is kind of a compromise position I have found. Is there anything I can do to get them where they should be without killing my elbows? Thanks, I always appreciate and value your input.”
Thanks,
Jack
Still following a 5/3/1 split just changing up the first exercise intensity(6+2+2+2)
example: bench press wotk up to in reps of 6 till 315x6 then rest for 45 sec then try and hit 2 reps. A little more challenging if you ask me. Try it on sqauts/deads day you get pretty beat up but since volume is low you recover fairly well. Blatant rip off of HTC-training.
bench had 315x6+2+2+3
seated military from clavicle 190x6+2+2+2
deads from 8’ elevation 455x6+2+2+2
Box sqauts 1 sec pause on bottom -375x6+2+2+2
Then the accesories can be done in same style or a 5x10 template.
Deload every 4 weeks.
You increase weight when you feel comfortable with weight.
Great pumps and lasting fullness.
Deadlifts after a night with 1 hour of sleep.
Rack pulls (bar is just over top of knee)
worked up to 600x5+2+2+3
lying leg curls 185x5x5
ab crunch machine 100x15x5
Thursday
seated military 195x6+2+2+5 (wtf)
weighted chins 35x6+2+2+4
dips bwx15x4
Not dead…yet.
Been real busy with the start up of my gym and training lots of clients.
Training is going good - just doing the basics and working on form and such.
Glad things are going well, Rick.
where is the gym? I will have to pay a visit next time I am in town.
Gym will be in Plainfield. On Weber road just south of I55.
will you be open Xmas day? need to get a bench in then, lol. Driving in Friday, leaving Sunday. I wonder how much that would piss my wife off if I found somewhere to bench on Xmas. Hmmmm…
Actually gym opens in mid-Febuary. Sorry. Gym will have 4 Sqaut stations a platform Olympic/deadlift a couple of competition benches, MMMA cage, bags light/heavy and strongman equitment. Oh lots of Dbells and Kbells.
Basicaly a “Powerlifters, MMA, Crossfitters and Strongman’s paradise”
[quote]FISCHER613 wrote:
Actually gym opens in mid-Febuary. Sorry. Gym will have 4 Sqaut stations a platform Olympic/deadlift a couple of competition benches, MMMA cage, bags light/heavy and strongman equitment. Oh lots of Dbells and Kbells.
Basicaly a “Powerlifters, MMA, Crossfitters and Strongman’s paradise”[/quote]
Wow, sounds like a great place. Congrats on getting your own facility, I’m sure it will a successful and rewarding venture.
[quote]FISCHER613 wrote:
Actually gym opens in mid-Febuary. Sorry. Gym will have 4 Sqaut stations a platform Olympic/deadlift a couple of competition benches, MMMA cage, bags light/heavy and strongman equitment. Oh lots of Dbells and Kbells.
Basicaly a “Powerlifters, MMA, Crossfitters and Strongman’s paradise”[/quote]
I will catch you next time then. Monolift?
No monolift yet. Maybe if we get alot of powerlifters clamoring for it then we will.
Rick, congrats on the new facility. I am sure it will be freeking awesome when its done.
Congrats on the new gym. Pics please when done!
I didn’t want to clutter Jack’s thread, but I wanted to ask you about the Hepburn stuff. With your clients, do you rotate the 3s routine with the singles routine? (my recollection is Hepburn calls the 3s his “bodybuilding” routine and the 1s his “strength” routine, and he rotates between the two when a plateau is reached) Or do you just back off the weight and start over as you described to Jack?
Also, do you precribe this to your clients for squats and deads as well?
Thanks!
Routine on all main exercises.
Bench/row + 1 assistance exercise
deadlift+ 1 assistance + abs
sqauts +1 assistance +abs
overhead press/weighted pullups + 1 assistance
If they need mass I add in the 3 additional sets of 8 reps using the hepburn method
Assistance exercises are done with 3x8 hepburn system.
hope this helps
Edit: We don’t rotate the rep schemes ie: it takes a long time to stall on higher reps (multiple sets low reps) compared to doing the singles routine - which will lead to burnout/injury in my observations.
This routine starts @ the 80% intensity and SLOWLY ramps up over time allowing you to adjust to the weight/load over time. Without burying you.
Very helpful, Rick. Your experiences/observations working with “normal” folks is invaluable.
I am not familiar with 3 x 8 hepburn? Is it simply 8 for 1st set, as many as possible for 2nd and 3rd, increase after 8,8,8 is achieved?
Thanks for the quick response(s)!
6,6,6
7,6,6
7,7,6
7,7,7
8,7,7
8,8,7
8,8,8
Take roughly 15%-20% of weight off of bar(the 3’s) and then do your sets.
Good to see you gym is opening nice work.