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Old 11-27-2009, 12:39 PM   #11
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Good feedback. Thanks.

I need to keep my focus on my big 4 lifts - bench, OH press, deadlift and squats. If I don't, it's hard for me to focus during a program. I have somewhat of an obsession with progression on these 4 lifts.

I have tried a "Starr like" approach to benching. In fact, the 4x5 is one of my favorite benching approaches. As I get older, and the weight gets heavier, I find that higher rep sets aren't that fun. Even 5 reps is a burden.

Hepburns approach makes sense because I have been basically utilizing it in one form or another all year...though my approach had been strict rest pause.

My plan is about as ideal as I can make it for myself. Hopefully, I will feel the same in 2 months.
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Old 11-27-2009, 02:05 PM   #12
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Originally Posted by MuscleandBrawn View Post
My plan is about as ideal as I can make it for myself. Hopefully, I will feel the same in 2 months.
with 20+ years of solid experience under your belt, in all probability you would feel the same way in 2 months
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Old 11-27-2009, 07:11 PM   #13
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You'll do great MAB, you know i'm subbed! Do work buddy.
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Old 11-27-2009, 07:21 PM   #14
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11/27/2009: (H) Heavy Day

Workout Time: 81 minutes

Workout Grade: B+

After 23 years, you're still learning, ladies and germs. I've been trying to master - hone - my squat form and take the tension off the front quads for nearly a year now. And the answer was so damn simple.

SINK slowly into the hole. Keep tension. Don't lower or drop into the hole. Sinking keeps the tension on the hammies, and makes the knee, for me, align in its natural position.

Strength keeps improving on bench. There is no doubt I will hit 400 again. Maybe as soon as 3 months. I believe I'm at 350 right now. I haven't tested in a couple of months, but my strength has gone up workout after workout after workout since then.

Did I mention I suck at squats. My max has been stuck around 440 for 18 months. I'm going to grind that into oblivion, sweat lovers of the bulk. Stay tuned.

Note...all sets are performed with 2 minutes rest between.

Bench Press
285 x 2/2/2/2/2/2/2/2

Squat
365 x 2/2/2/2/2/2/2/2

Closegrip Bench Press
190 x 8/8/8

Yates Rows
185 x 5/5/5/5/5
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Old 11-27-2009, 07:30 PM   #15
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Quote:
Originally Posted by MuscleandBrawn View Post
After 23 years, you're still learning, ladies and germs. I've been trying to master - hone - my squat form and take the tension off the front quads for nearly a year now. And the answer was so damn simple.

SINK slowly into the hole. Keep tension. Don't lower or drop into the hole. Sinking keeps the tension on the hammies, and makes the knee, for me, align in its natural position.
Good stuff MAB,

I've been watching the youtube vids of Ripptoe and squat form. I'm really working on getting the hip drive out of the hole, and getting the body angles he talks about. I've also been slowly lowering down into it, and then really focusing the drive up. I've gotta remember it's a leg press out of the hole, to an upright position at the top.

I'm really getting keen on the whole posterier chain aspect of getting a good squat, and deadlift. POWER!
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Old 11-27-2009, 07:31 PM   #16
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A note on volume, and my HLM.

Overall, my HLM is based more upon volume on the posterior chain. Volume = weight x reps.

In general, I'm looking at the entire burden on the posterior chain. On heavy day, I have 16 very heavy reps. On medium day, I have 18 reps, but the burden is 50 pounds lighter. On light day my deadlfit will be 405 x 5-8. SO the overall volume is: (starting)

(H) 5,840 pounds ....365 x 16
(L) 3,240 pounds ....405 x 8
(M) 5,670 pounds ....315 x 18

A few things to keep in mind. My heavy volume will grow to 8 sets of 3 sets as I progress on this program, so it will grow to an overall volume of 8,760 pounds. All the while, my light volume will stay the same. Light volume will always be 50 pounds (on the squat) less then my heavy volume.

I hope this all makes some sense?
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Old 11-27-2009, 07:33 PM   #17
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Originally Posted by glwanabe View Post
Good stuff MAB,

I've been watching the youtube vids of Ripptoe and squat form. I'm really working on getting the hip drive out of the hole, and getting the body angles he talks about. I've also been slowly lowering down into it, and then really focusing the drive up. I've gotta remember it's a leg press out of the hole, to an upright position at the top.

I'm really getting keen on the whole posterier chain aspect of getting a good squat, and deadlift. POWER!
I need to re-learn myself right now. I spent 18 months box squatting exclusively, with a wide stance, and I started getting in the bad habit of dropping too quickly. I knew something was waiting below, so I stopped sinking...and my knees started taking a beating.

Slow sink for me keeps tension. I need to see if that's what the gurus teach?
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Last edited by BendtheBar; 11-27-2009 at 07:36 PM.
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Old 11-27-2009, 08:16 PM   #18
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Looking strong Steve.
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Old 11-27-2009, 08:20 PM   #19
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Looking strong Steve.
Thanks as always Ripper.
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Old 11-28-2009, 02:53 AM   #20
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I am definitely subbed here, I like the new workout and glad to see you going with a full body approach, I think you will enjoy it.

Best of luck, hit it hard!! 400 bench here you come!
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