The structure itself is okay. But the Hepburn plan is not good for either 1B or 2A. Both with get bored quickly from it. The Hepburn plan is designed to be followed for at least 12 weeks and really it was built to be a year-round approach since it uses the slowest possible progression so that you can progress for the longest time.
1B are impatient and 2A need frequent variation. Neither can stick to the Hepburn progression model.
Giving it some thought and taking into consideration what you’ve said. What about day one using your Hepburn Layers (only the 1st 3, I would remove the last layer for recovery). And then on the second day (or the other way around), Ramp up to a 3RM, back off 15% and rep out 4x6.
Or should I just say f’k it and just pick on of these when I walk into the gym
Again you need to properly understand the Hepburn progression model. It’s not the 8x3 that’s important (that would appeal to a 1A) but the fact that it uses the slowest possible progression.
To refresh your memory, you start with something like 2 x 3 and 6 x 2 with the same weight tand every workout you add 1 TOTAL rep to the workout
So workout 2 would be 3 x 3, 5 x 2
Workout 3 4 x 3, 4 x 2
Workout 4 5 x 3, 3 x 2
Etc.
ALWAYS USING THE SAME WEIGHT until you reach 8 x3, at which point you would add weight and go back down to 2 x 3, 6 x 2
2A definitely cannot stick with it. They will get bored after 2-3 weeks. 1A might not need variation, but they are impatient about progressing. If it takes them 3 or even 4 weeks before adding weight it will kill their motivation. And the fact that the sets are not meant to be all out at first also is not motivating for a 1A who needs to feel like they are winning the workout.
For a 2A they can have the illusion that they like it. Because when they are trying a new system out, everything feels fun to a 2A. Especially if it is a program by someone well-known or respected. But after 2-3 weeks it becomes boring, thrust me, I’ve tried it many times.
Now the solution you are proposing is a bad idea. The whole purpose of the Hepburn system is not to rush progression and not to drain yourself so that you can progress for a long time. Having a ramping up to a 3RM day completely goes against that,
BTW I doubt that you are type 1A, more likely 2A. From the questions you are asking and the way you are asking them. For example you want to know my favorite approach (you didn’t ask for the most effective) and you are attracted by a system from a famous lifters. 2A are mimickers (I am too) and become more motivated when they have an emotional buy-in to a program.
So yeah, the Hepburn program will be highly motivating at first because it’s from that well-known lifter and was recommended by a well-known coach (myself). That gets your emotional buy-in. But once the novelty wears off, it will stop being fun and motivating. I know because even though I love Hepburn’s work, I was never able to follow his program for more than 3 weeks. And the Hepburn model is like 531: it’s meant to be done over the looooooonnnnnggg term for it to work.
Thank you for the the thoughtful and thorough response.
So would you recommend your strength layers from Thibarmy? Or I was thinking a mixture of layers and straight sets. Something like
Day 1
A. 2RM Ramp
B. 2+2+2+ clusters
C. DB Incline 4x6
D. Flys 3x15-20
Day 2
A. 3RM Ramp
B. 3x5 RPE 8
C. DB Incline 4x6
D. Weighted Dips 7/5/3 Waves
To me ramps seem pretty good for auto regulation. As opposed to a % based program (90% of the programs I do are % based). Kinda have a love/hate relationship with them. It gets me results and gets me strong. But after a month it’s a chore
This is true of basically every aspect of my life. But in my opinion it makes us logical. Great artists steal and refine
The thing I much prefer about 531 is the incredible amount of variation I can use. But again progress is so slow. Maybe it’s not a bad thing though. Did 531 for like 8 months, after a while I took a break from training… That should tell me something
I should have clarified. In my second post of suggesting the 3RM one day and Hepburn the other. I am specifically referring to your Hepburn Layers. Working up to 5x3@87%, 4x5@%82, 3x8@77% and essentially a final layer of pure torture. That follows a 4 week progression model, which is what I had in mind
My goal is to work up to benching 3x a week. Currently doing once a week using your Hepburn Layering for Strength and Size from Thibarmy. I tested my max prior to starting Layers and my 1RM was 125KG. My long term goal is 140KG for 3.
I’m not married to the Hepburn approach or it’s variations. It just seemed like a good method for me. But I agree, in the long run it wouldn’t likely pan out. That being said what IS a good approach for me? Up until recently I’ve only programed like a 1A because I thought that was me. I actually really like it but I always feel like wanting more.
What are your thoughts on this? It has endless variability and progression is completely auto regulating.
I like it, but I would do another exercise inatead of incline Db on one of the 2 days. I also don’t really like flies. They wont help your bench and might delay recovery by stressing the stretched position