Search up Doug Hepburn. Pretty sure there is an article on TN. Sure @T3hPwnisher could give a good summary.
As much as I can remember it starts at 8 sets of 2. Next session is 7 sets of 2 and 1 set of 3. Then 6 x 2 and 2 x 3 … you get the idea. When you get to 8 sets of 3 then you add 5kg and start again.
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Sounds like a pretty basic, no nonsense approach. I’ve used similar before for a few things. I’ll definitely add it to the pile of “stuff” to consider, thank you.
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It’s about as simple as it gets and for some boring and slow but it works. Doug was one strong mother fkr
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This is pretty much what I’ve been doing with my chins between sets of benching. I used it for standing ab wheel as well. Super simple, super effective.
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Now that is a fantastic idea. That will definitely get a showing. Might make me put a little bit more thought into my pull ups
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Alright, here’s what I did today, move along, nothing to see here.
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Barbell Squat
- 60 kg x 5 reps
- 75 kg x 5 reps
- 85 kg x 5 reps
- 100 kg x 3 reps
- 110 kg x 3 reps
- 125 kg x 1 reps
- 135 kg x 1 reps
- 145 kg x 1 reps (joker)
- 100 kg x 5 reps
- 100 kg x 5 reps
- 100 kg x 5 reps
-
Seated Leg Curl
- 35 kg x 8 reps
- 40 kg x 8 reps
- 45 kg x 8 reps
- 50 kg x 8 reps
This is after the TM scheme, of course. I have been very tired (as in sleepy) the past few days, so I kinda sleepwalked through this. Nervous system wasn’t very happy with me, so maybe I shoulda done a bit less, honestly.
Edit: added the joker indicator.
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I dunno why you’re beating yourself up, looks like a perfectly good session to me.
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Not beating myself up as such. I had numbers to complete, and I completed them. So that is good. But at the same time, it’s funny how from one week to the next you can run the exact same numbers, and yet they feel completely different.
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Your body will lie to you often. You hit the numbers and that is a win. Now eat some burgers and chase those gainzzzzz
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I know, it happens more frequently in these, our pre-sunset years. Next week I will feel like the Terminator, and still move the same numbers.
I have been eating like maniac the last couple of weeks, expecting a big payoff soon.
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Another weird day today. “When won’t they be weird?” you’re no doubt asking. Yeah. Anyway. Sleep has been a bit off and a bit poor, waking up in the middle of the night trying to solve work related problems. Not stress as such, but distracting and annoying.
Long story short, I was planning to only do a bit of light vertical pulling, because I didn’t feel like I was ready for any pressing related tests today. And then on the drive to the gym, I asked myself “what would the overweight 32 year-old duel threat TCU walk-on QB do”, so obviously I pulled my shit together and did some pressing anyway.
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Standing Barbell Shoulder Press (OHP)
- 20 kg x 5 reps
- 30 kg x 5 reps
- 40 kg x 5 reps
- 50 kg x 3 reps
- 60 kg x 3 reps
- 70 kg x 2 reps
- 80 kg x 3 reps
- 70 kg x 1 reps
- 70 kg x 1 reps
- 70 kg x 1 reps
- 70 kg x 1 reps
- 70 kg x 1 reps
- 70 kg x 1 reps
- 70 kg x 1 reps
- 40 kg x 10 reps
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Muscle-Up
- 2 reps
- 2 reps
- 3 reps
- 3 reps
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Dips - Chest Version
- 20 reps
- 20 reps
- 20 reps
Pretty happy with a triple at 80, the reps were good even if the last one was balls hard. The singles at 70 were done cluster-like (@dagill2), assuming I did it right…about 10 seconds between each rep. Could probably do them a bit heavier if I did them first, because I guess I was not supposed to be able to quite get to 7 reps total. Anyway, I think I can kinda see why these would be effective if I can sloooooowly creep up the weight every time I exceed 5 or 6 reps. Kinda smart, I think I will keep these in the toolbox.
The rest was just whatever. Was actually planning a big, fat cheeseburger tonight, but I ate like 5 pounds of sushi last night and am still full. My dinner tonight will be beer.
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Whaaaaaaat… Congrats, you’re a beast!
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Maybe not quite yet, but working for it.
I usually do about 20s, but I often wonder why I’m waiting so long on upper body lifts.
That’s a hell of a session man, I don’t think I’ll be catching you anytime soon.
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But you said 10 seconds dammit! Lol. With 20 seconds I could stil be there doing them.
You were doing it right, I was doing it wrong. If that helps.
I will say, it is the kind of thing that looks really easy on paper, but 10 seconds goes by in a flash and then you’re like “oh fuck”. I probably need to do it on a day I don’t try to max out first to get the full experience.
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Cyrrex Method
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Split the difference and rest for 15 seconds #micnotbarbelldrop
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Vertical pull day. It looks like the way things are going, I don’t really have enough time to do much assistance work when doing any of the Big 4, so I will just have to keep throwing these pulling days in. I probably get more out of it this way anyway.
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Pull-Up
- 5 reps
- 5 reps
- 5 reps | weighted | 11.3 kg
- 3 reps | weighted | 20.4 kg
- 3 reps | weighted | 31.8 kg
- 5 reps | weighted | 40.8 kg
- 5 reps | weighted | 20.4 kg
- 10 reps
- 10 reps
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Isolateral Plate Loaded High Row
- 90 lb x 10 reps
- 140 lb x 10 reps
- 180 lb x 8 reps
- 230 lb x 8 reps
- 270 lb x 8 reps
- 320 lb x 6 reps
- 180 lb x 20 reps
- 90 lb x 50 reps
Did a few bro curls as well.
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