View Single Post
Old 02-03-2011, 01:11 PM   #8
CoopDawg
Senior Member
Max Brawn
Points: 11,819, Level: 71 Points: 11,819, Level: 71 Points: 11,819, Level: 71
Activity: 1% Activity: 1% Activity: 1%
 
CoopDawg's Avatar
 

Join Date: Mar 2010
Location: mississippi
Posts: 2,677
Training Exp: 2
Training Type: SFW!
Fav Exercise: Deadlift
Fav Supp: AAEFX K-OTIC
Reputation: 16586
CoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributor
Default

Quote:
Originally Posted by BendtheBar View Post
Hi Coop.

My mentor started me with a basic system for each lift:

--2 sets of 4-6 reps
--2 sets of 6-10 reps
--2 sets of 12-15 reps

He was a split guy, so the last 2 sets were isolation moves.

Initially I did 2 of these patterns for each major muscle group, and one for each smaller muscle group. Everything was raw progression, stopping short of failure. when I could hit the top rep limit for each 2-set pairing, I added weight.

I used this for 18 months, from 1986 to 1987. In 1987 I decided that Arnold might be smarter than my mentor so I switched to a 3-on, 1-off system of push pull legs that used the above template.

I ran the "Arnold variation" for 3 months but it destroyed my lower back and my shoulders, so I reverted to my old split.

I used this same split until 2007, though from 1989 forward I started to use fewer and fewer isolation lifts. I hated most of them. Flyes and laterals just irritated my shoulders, and more than that, I liked ramming heavy weight.

Before 2007 I didn't deadlift. But I did do rack pulls from below the knee. I actually used them for my lower back, and was completely ignorant about deadlifts in general.

My "evolutions" were small...adding new lifts here and there like close grip benches.

I used 4 primary chest lifts...dumbbell and barbell bench...incline and flat. Shoulders were dumbbell and barbell press. Triceps were dips and overhead dumbbell extensions. Back were dumbbell rows and t-bars. Legs were squats and leg press.

I slowly weeded out rear laterals, flyes, leg extensions, laterals, lat pull downs (very early - 1986, I hated them).

I lived for progression.

Over time the total number of sets I did also "evolved" to fewer and fewer, and I eventually dropped all sets with 10+ reps. Sets evolved to only doing 12 per workout, 6 sets max per major body part each week.

I learned less is more, many isolations weren't needed, etc.

From 2007 on I played a bit.

In late 2007 I ran a Westside variation, and then a powerlifting periodized 6 week cycle than I designed myself. I started using box squats and deadlifts at this time. I could only deadlift 365 and was pathetic. My 6 week cycle bumped my deadlift up 50 pounds and I fell in love with the lift.

I explored my own merging of Max-Stim and DC Training in 2008, called Bulldozer Training. I ran this nearly the entire year. During 2008 I moved away from powerlifting because I tore my left shoulder at work, completely non-lifting related. I trained through the tear, starting with a 135 bench and ending at a 275 max 6 months later.

In 2009 I dabbled quite a bit with Hepburn's methods, and "just played", trying different things because I could. My max potential for size and strength was about exhausted.

I have also tried some Heavy Duty workouts, German Volume training workouts, etc.
This is a great story, thanks btb, this shows just progressing in reps and weight will make one grow
__________________
badass[bad-ass] adj. - the epitome of the American male. He radiates confidence in everything he does, whether itís lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. Heís slow to anger, yet brutally efficient when fighting back.
The badass carves his own path. He wears, drives, drinks, watches, and listens to what he chooses, when he chooses, where he chooses. Badass style is understated but instantly recognizable.
CoopDawg is offline   Reply With Quote