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Old 11-27-2009, 09:56 AM   #1
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Default Steve's HLM Starr v. Hepburn Fullbody Log

After much discussion on the issue, endless thought, and more then a few reality checks, I've decided on a full body approach.

I've wanted to try a full body approach for over a year, but have had a steep learning curve. One of the issues I have faced is that, even though I don't use many exercises to begin with, it was hard for me to whittle them down further. It takes time to adapt to a full body approach. Man, did I learn that.

I am starting with basics. Goals are size and strength, as always. I WILL stick to this routine while cutting.

(H) Heavy Day
Bench 8x2
Squat 8x2
Yates Rows 5x5
CG Bench 3x8

(L) Light Day
Deadlift 5-8 singles
Overhead Press 8x2
Military Press (or cleans) 3x8
Curls 3x8

(M) Medium Day
Bench 6x3 - 30 pounds less then Heavy Day
Squat - 6x3 - 50 pounds less then Heavy Day
T-bars 5x5
RDLs 3x8

NOTES
--I am going to "try" cleans. Right now I can't get the back of my hands anywhere near the top of my shoulders. It's not a flexibility issue. It's a big arm issue. I don't know if hang cleans are worth it as a replacement for cleans. I have never really tried them.
--No ab, calf, forearm, trap work.

--Deadlifts. I will progress by one rep each workout. Part of me wants to try 2 to 3 rep sets. We'll see. Single reps don't seem to help my deadlift max.

--Progression. I will progress as fast as I can without going to failure.
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Old 11-27-2009, 10:24 AM   #2
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I'm subbed in on this MAB.

Your issue with cleans is the exact reason Oly lifters keep their Bi's small. They are strong as hell but work to keep hypertrophy to a minimum on their arms.

Looking forward to the months down the road, and how this progresses. I really think this will work well for you.
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Old 11-27-2009, 10:54 AM   #3
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I'm subbed in on this MAB.

Your issue with cleans is the exact reason Oly lifters keep their Bi's small. They are strong as hell but work to keep hypertrophy to a minimum on their arms.

Looking forward to the months down the road, and how this progresses. I really think this will work well for you.
I want to give this at least until Easter. I am planning on "re" continuing my cut, and using a dieting approach that is heresy...the Warrior Diet.

What are your thoughts on hang cleans? Are they worth it for shoulder work?
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Old 11-27-2009, 11:11 AM   #4
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Originally Posted by MuscleandBrawn View Post
I want to give this at least until Easter. I am planning on "re" continuing my cut, and using a dieting approach that is heresy...the Warrior Diet.

What are your thoughts on hang cleans? Are they worth it for shoulder work?
I tend to think of it like this.

Full cleans as part of a heavy day

Hang cleans as part of a lighter day.

It's not that with the hangs your using a lighter weight, but that it's just a bit less work overall. The hangs are more for working on the bar catch, as opposed to the pull phase. I find both give more of a traps session as opposed to delts.

Want a serious delt move? Put the bar on your back like a squat, and squat. Now, do presses from the bottom position. Use a very light weight to start. Your hitting the muscles in a whole new way in this position. I felt this inmy delts and traps like never before.

Watch dimas training here.

YouTube - Pyrros Dimas Training sequence
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Old 11-27-2009, 11:19 AM   #5
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Want a serious delt move? Put the bar on your back like a squat, and squat. Now, do presses from the bottom position. Use a very light weight to start. Your hitting the muscles in a whole new way in this position. I felt this inmy delts and traps like never before.

Watch dimas training here.

YouTube - Pyrros Dimas Training sequence
Sweet mother of Cheesecake. The thought of that just spiked my test levels.

Do these guys do one press from each squat? Or multiple presses from a single squat?
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Old 11-27-2009, 11:22 AM   #6
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Originally Posted by MuscleandBrawn View Post
Sweet mother of Cheesecake. The thought of that just spiked my test levels.

Do these guys do one press from each squat? Or multiple presses from a single squat?
The program I was using had multiple reps per set in the down position.

I'm not actually sure about Dimas. However I have to say that watching Dimas train makes most men look like pussies. On top of that his form is freaking beautiful! Look at the way he pulls the bar. Holy crap.
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Old 11-27-2009, 12:39 PM   #7
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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   #8
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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   #9
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Old 11-27-2009, 07:21 PM   #10
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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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