Hepburn's Law

[mab54]

I have been reading around a bit and have become obsessed with Doug Hepburn and his style of training.

mon/thurs
bench
squat

tues/fri
deadlift
overhead press

2/2/2/2/2/2/2/2
3/2/2/2/2/2/2/2
3/3/2/2/2/2/2/2 and so followed by with 50%-65% of work weight later on in the workout

6/6/6
7/6/6
7/7/6 and so on to 8/8/8

i was just wondering if this style of training would be any good for powerlifting since i love old time strongmen.

also i love bodyweight exercises like chinups and dips and if i could some how incorporate them in maybe with 4x10 or something. Just wondering everones opinion on it any help would be appreciated.

[BendtheBar]

Originally Posted by mab54

i was just wondering if this style of training would be any good for powerlifting since i love old time strongmen.

also i love bodyweight exercises like chinups and dips and if i could some how incorporate them in maybe with 4x10 or something. Just wondering everones opinion on it any help would be appreciated.

I am obsessed with Doug a bit myself.

Is it good for powerlifting? I think it's a great intermediate approach. Ride progression until it runs out of gas.

Dips and pullups are always a great addition. You could simply do a 3 day per week, or 3 day per week alternating A/B style using Doug's methods.

Squats 8 x 2
OHP 8 x 2
More Squats (using Doug's protocol for dropping weight and doing rep work)
Calf Raises or leg curls.

Deadlifts 8 x 2
Bench Press 8 x 2
Pullups
Dips

If you didn't want to do more squats, Doug advocated leg curls.

There are many ways to structure this. You could do OHP with deadlifts and bench with squats...

[mab54]

Thanks for the quick reply, i see you just have the 8x3 but not the 3x8/pump work. Would that be to much volume, because I remember reading somewhere about how later on in his life he thought that the pump work was to much work for one day so he split the workout up.

[BendtheBar]

Originally Posted by mab54

Thanks for the quick reply, i see you just have the 8x3 but not the 3x8/pump work. Would that be to much volume, because I remember reading somewhere about how later on in his life he thought that the pump work was to much work for one day so he split the workout up.

Glad to help.

I wouldn't add in the 3x8 for, say, bench if you want to do dips. I would do either/or.

Same for pullups...I would either do 3x8 for pullups or 3x8 for barbell rows. I personally wouldn't advocate a 3x8 on deadlifts. Doug was a beast, and after an 8x2-3 on deads, I think that's plenty.

Squats you could do an 3x8. Same with OHP. Just depends how badly you want to add in bodyweight work (which I believe is a good choice).

I wouldn't worry so much about the 3x8. Use those exercises for whichever you prefer...dips, pullups, etc. I think the 8/2-3 alone will serve you very well.

If you do feel like you need more benching, then flip-flop the 3x8 dips and bench every other workout.

[CoopDawg]

I had the ebook of this until my computer crashed an i lost everything, great book

[mab54]

Thanks again Bendthebar, just one more question lol. I was reading around on the internet a few days ago and I came across an article about him. I bookmarked to read today and i just looked at it and it was by you. In the article you say mon/thur bench squat tues/fri ohp deadlift.

I was just wondering if i could do an upper lower split or would doing deads twice a week be to much?

and CoopDawg I read the ebook to it was really good!!

[BendtheBar]

Originally Posted by mab54

Thanks again Bendthebar, just one more question lol. I was reading around on the internet a few days ago and I came across an article about him. I bookmarked to read today and i just looked at it and it was by you. In the article you say mon/thur bench squat tues/fri ohp deadlift.

I was just wondering if i could do an upper lower split or would doing deads twice a week be to much?

Sorry for the slow response.

Deads twice a week can be too much if you have developed a good level of strength. If you are still a novice to early intermediate you should eb able to deadlift twice a week if your form is good.

What's your estimated deadlift max right now?

[mab54]

Originally Posted by BendtheBar

Sorry for the slow response.

Deads twice a week can be too much if you have developed a good level of strength. If you are still a novice to early intermediate you should eb able to deadlift twice a week if your form is good.

What's your estimated deadlift max right now?

No problem about the response im not running this till aug.

My best DL is 450 but last time I tried I got 430 past the knees but couldn't lockout. few bad weeks

[BendtheBar]

Originally Posted by mab54

No problem about the response im not running this till aug.

My best DL is 450 but last time I tried I got 430 past the knees but couldn't lockout. few bad weeks

That's a strong lift.

I personally wouldn't advocate deadlift more than once a week Hepburn style with that total.

[mab54]

Originally Posted by BendtheBar

That's a strong lift.

I personally wouldn't advocate deadlift more than once a week Hepburn style with that total.

OK I guess it was to much to hope for. ( I love to DL) Thanks for all the help and can't wait to try out this routine!!