Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Logs

Notices

Training Logs Keep your training and supplement logs here

Reply
 
Thread Tools Search this Thread Display Modes
Old 08-16-2013, 10:32 PM   #21
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,480,635, Level: 100 Points: 1,480,635, Level: 100 Points: 1,480,635, Level: 100
Activity: 43% Activity: 43% Activity: 43%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,291
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2558077
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by Gorship View Post
So my issue is im not strong enough to pull up my body weight, and our lat pull down isnt properly marked so i don't know what weight I am pulling.
Rack chins are your friend. They are my favorite lat exercise.

__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote


Share with Facebook
Sponsored Links
Old 08-16-2013, 10:47 PM   #22
Gorship
Gorship
wants to earn the right to say he Lifts
Senior Member
Uber Brawn
Points: 1,682, Level: 23 Points: 1,682, Level: 23 Points: 1,682, Level: 23
Activity: 11% Activity: 11% Activity: 11%
 
Gorship's Avatar
 

Join Date: Apr 2013
Posts: 280
Training Exp: 1-2 altogether.
Training Type: Powerbuilding
Fav Exercise: DeadLift
Fav Supp: Creatine + Beta Alanine.
My Mood: Inspired
Reputation: 9910
Gorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributor
Default

Quote:
Originally Posted by BendtheBar View Post
Rack chins are your friend. They are my favorite lat exercise.

http://www.youtube.com/watch?v=DjV83VOdYio
have to do some expieramenting and figure out how imma get this donezers

Ty again btb.
__________________
Philippians 1:21: For to me to live is Christ, and to die is gain.
Log!

www.needGod.com
Gorship is offline   Reply With Quote


1 members found this post helpful.
Share with Facebook
Old 08-23-2013, 04:20 PM   #23
Gorship
Gorship
wants to earn the right to say he Lifts
Senior Member
Uber Brawn
Points: 1,682, Level: 23 Points: 1,682, Level: 23 Points: 1,682, Level: 23
Activity: 11% Activity: 11% Activity: 11%
 
Gorship's Avatar
 

Join Date: Apr 2013
Posts: 280
Training Exp: 1-2 altogether.
Training Type: Powerbuilding
Fav Exercise: DeadLift
Fav Supp: Creatine + Beta Alanine.
My Mood: Inspired
Reputation: 9910
Gorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributor
Default

Hooray

Another week completed


Bench Day


BB Bench Press


165 x 5,5,3
160 x 3,3

apparently the 10lbs jump was too much. ill stick at 160 and get to the 5x5 i guess. kind of disappointing.


BB incline bench press


135 5x5

bam, ill move to 140 next week

it looks like for chest movements 5lbs increments are all im able to do at this time.. weird. Ill just have to push hard and hopefully ill get past this plateau if that's what this is?

BB close grip bench


115 5x5

bam. 120 next.

DB Fly


I do these nice and deep

25 5x5

30's next week

Cable tricep push down

150 5x5

Starting DB Skull crushers next week.

Deadlift day


BB Deadlift


255lbs 5,5,5,4,3

felt good. Got some good quad burn from leg drive actually lol.

BB Bent over row


145 5x5

I guess that time working on form at 135 helped. I was able to stay bent over and got nice pulls 150 next week.

Lat Pull down


Was able to learn the weight for the lat machine we have (kind of a junk piece but it works)

115 5x5

125 next week, machine maxes at 220, once i can max it, Ill buy a band and start working on pull ups with body weight.

DB One arm row


80 lbs; 5,5,5,5,4

felt good.

Close Grip cable curl


120 5x5


Barbell shrugs


Tried these... still gotta figure this movement out, felt like my shoulders were coming in towards my neck and not up to my ears.


Overhead Press day


This day was terrible.. Making some needed adjustments.

BB shoulder press


115 5,5,4,3,3

last week i did 55543. Something isnt right here, its most likely just an off day but i still want to change a few things. Increasing my food intake and making sure im hydrated enough also im adjusting this routine. Anyway heres the rest of the session

Alternated seated DB press


45lbs; 5,5,4,4,3

DB Arnold press


45lbs 4,4,4,4,4

Bent over reverse fly


15lbs 5x5


skull crusher overhead


75lbs 5x5

Adjustments:

Overhead press
Reverse flys
DB Press (just normal press nothing fancy)
Front raises.

This is much more balanced and gives my tri's a chance to recover before going into dumbell presses which better simulates the BB press.

So now Back day and Shoulder day are fixed. check and check.

Squat Day


Barbell full squat


135 5,5,5,5,4

almost there!

DB Lunges


70lbs 5,5,5,5,4

Stiff Legged Barbell DL


205lbs 5,5,5,5,4

Trap bar Deadlift


155 5x5

Barbell curl

70lbs 5,4,4,4,4

going to 65 to get 5x5 no idea why this isnt improving.


and thats my week, some improvements, some weirdness but over all in the right direction.
__________________
Philippians 1:21: For to me to live is Christ, and to die is gain.
Log!

www.needGod.com
Gorship is offline   Reply With Quote


1 members found this post helpful.
Share with Facebook
Old 08-23-2013, 05:17 PM   #24
Tannhauser
Tannhauser
reads long boring books
Senior Member
Max Brawn
Points: 134,089, Level: 100 Points: 134,089, Level: 100 Points: 134,089, Level: 100
Activity: 26% Activity: 26% Activity: 26%
 
Tannhauser's Avatar
 

Join Date: Mar 2011
Location: UK
Posts: 2,841
Training Exp: 30+
Training Type: Powerlifting
Fav Exercise: Front squat
Fav Supp: Creatine. C'est tout.
Reputation: 322645
Tannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite member
Default

Quote:
Originally Posted by Gorship View Post


This day was terrible.. Making some needed adjustments.

BB shoulder press


115 5,5,4,3,3

last week i did 55543. Something isnt right here, its most likely just an off day but i still want to change a few things. Increasing my food intake and making sure im hydrated enough also im adjusting this routine.
That's a pretty minor variation between workouts. I wouldn't worry about it. Out of all the exercises I do, overhead press is the most variable, and I can never discover any rhyme or reason to it.
__________________
Lifetime best: 500/363/573 @ 220 belt only

"The proper study of mankind is books" - Aldous Huxley
Tannhauser is offline   Reply With Quote


1 members found this post helpful.
Share with Facebook
Old 08-23-2013, 05:56 PM   #25
fenrisulfr
fenrisulfr
Tired of lifting these baby weights.
Peanut Butter Member
Max Brawn
Points: 10,006, Level: 66 Points: 10,006, Level: 66 Points: 10,006, Level: 66
Activity: 35% Activity: 35% Activity: 35%
 
fenrisulfr's Avatar
 

Join Date: Jan 2013
Location: Ohio
Posts: 3,625
Training Exp: 3.5
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Chicken breast
My Mood: Tired
Reputation: 329514
fenrisulfr is an elite memberfenrisulfr is an elite memberfenrisulfr is an elite memberfenrisulfr is an elite memberfenrisulfr is an elite memberfenrisulfr is an elite memberfenrisulfr is an elite memberfenrisulfr is an elite memberfenrisulfr is an elite memberfenrisulfr is an elite memberfenrisulfr is an elite member
Default

In addition to rack chins, inverted rows are also good. Same setup kinda.
fenrisulfr is online now   Reply With Quote


Share with Facebook
Old 08-24-2013, 09:59 AM   #26
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,480,635, Level: 100 Points: 1,480,635, Level: 100 Points: 1,480,635, Level: 100
Activity: 43% Activity: 43% Activity: 43%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,291
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2558077
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

My 2 cents...I don't recommend making changes based off one odd workout. I used to get days like that once every 2 months. I would look for a trend over time.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote


1 members found this post helpful.
Share with Facebook
Old 08-24-2013, 01:33 PM   #27
Gorship
Gorship
wants to earn the right to say he Lifts
Senior Member
Uber Brawn
Points: 1,682, Level: 23 Points: 1,682, Level: 23 Points: 1,682, Level: 23
Activity: 11% Activity: 11% Activity: 11%
 
Gorship's Avatar
 

Join Date: Apr 2013
Posts: 280
Training Exp: 1-2 altogether.
Training Type: Powerbuilding
Fav Exercise: DeadLift
Fav Supp: Creatine + Beta Alanine.
My Mood: Inspired
Reputation: 9910
Gorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributor
Default hm

I wanted to change it also because it didn't seem right to do presses palms in and then do Arnold presses the changes I want (to me) seem better... thoughts?
__________________
Philippians 1:21: For to me to live is Christ, and to die is gain.
Log!

www.needGod.com
Gorship is offline   Reply With Quote


Share with Facebook
Old 08-28-2013, 10:02 AM   #28
Gorship
Gorship
wants to earn the right to say he Lifts
Senior Member
Uber Brawn
Points: 1,682, Level: 23 Points: 1,682, Level: 23 Points: 1,682, Level: 23
Activity: 11% Activity: 11% Activity: 11%
 
Gorship's Avatar
 

Join Date: Apr 2013
Posts: 280
Training Exp: 1-2 altogether.
Training Type: Powerbuilding
Fav Exercise: DeadLift
Fav Supp: Creatine + Beta Alanine.
My Mood: Inspired
Reputation: 9910
Gorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributor
Default wanting to move to hepburn

Alright So im just going to post my thoughts on something and Id love your feed back MaB community.


I was speaking to BtB about this in the shoutbox and he had some great points and after doing some more reading online etc. Im stuck here trying to figure this out.

First. I realize I want to be strong on compound lifts, I dont need beach work and bodybuilding style workouts, thats just not for me. Considering my system already follows Hepburns law in terms of reps, Im looking at his actual workouts and thinking about taking the plunge and slow grinding to gains.

From what I understand Doug Hepburn had 2-3 workouts: A, B, C respectivly. However tracking down each of these workouts and how they work seems to pull up A constant thread of info with a little twist of something different.

Our very own Btb, posted an article on one of hepburns workouts.

http://www.muscleandstrength.com/art...g-hepburn.html

From the article

"
Quote:
Monday and Thursday

Squats, 8 sets x 2 reps (2 minute rest between sets)
Bench Press, 8 sets x 2 reps (2 minute rest between sets)
***rest 5 minutes***
Squats, 3 sets x 6 reps (2 minute rest between sets)
Bench Press, 3 sets x 6 reps (2 minute rest between sets)

Tuesday and Friday

Deadlift, 8 sets x 2 reps (2 minute rest between sets)
Seated Overhead Barbell Press, 8 sets x 2 reps (2 minute rest between sets)
***rest 5 minutes***
Deadlift, 3 sets x 6 reps (2 minute rest between sets)
Seated Overhead Barbell Press, 3 sets x 6 reps (2 minute rest between sets)"
Now discussing this with Btb he was mentioning a better way to perhaps ease into this process would be to change up the amount of overall sets from 8-5 for the power portion.

My two concerns were at first

1) no direct lat work?

later disregarded it as theres a lot of use of the lats on the negative etc.

2) no bicep contraction at all.

the only thing that comes close to attacking the Bicep is the DL, but in a deadlift your arms are locked straight, there is no full contraction at all vs your triceps which in the bench and OHP are going to get full movements.

So I did some more reading and looking around... and found this guy who says that this is one of hepburns later workouts.


from http://ditillo2.blogspot.ca/2008/02/...rn-things.html

Quote:
Monday/Thursday

Bench
Curl
Standing Press

Tuesday/Friday

Squat
Bent Row
Deadlift

Warm-up –
4x8 with increasing weight.

Power Group –
8 sets. Close to a max triple for the first set
then seven sets of 2 with the same weight.

Mass Group –
6 sets. Same weight all sets, all out effort. 6,5,4,4,4,3.

Pump Set –
1 x 10.

At each workout following, add one set of 3 to the Power Group.
So, workout two’s Power Group would be 2 sets of 3 and 6 sets of 2.
When you reach 8 sets of 3, add 2 pounds in the Power Group
and Mass Group for upper body exercises and 5 pounds for lower body exercises.

now the second one makes a bit more sense to me, your getting a good push pull combination, and your keeping to your compounds, you have BB curls in there to get your contraction and even rows for a little extra lat work.

So what If I fused the two? keeping with 4 days split of on on off on on off off

I could do..

Quote:
Monday/Thursday

Bench
Curl
Standing Press

Tuesday/Friday

Squat
Bent Row
Deadlift
And then lower the power phase to 5 sets instead as Btb and I discussed ; disregard this gentlemens view on the "mass set" and drop the weight by 20%-25% for 3x6 (again all of this following hepburns law) and then disregard this "pump" set for 1) time and 2) it seems nonsensical Ill have enough blood ripping through my muscles by the time this is over.

Concern : Time.

3 main movements, hepburn recommends 2m between sets according the MaS article.

thats 15 sets for the "power", 3 for the mass so you have 18 sets Per Exercise day.

18 x 3 = 54 sets at 2m breaks a piece 108mins thats an hour and a half in breaks. You are in the gym for two hours Solid

Now, To be honest that doesn't really bother me. It is just going to take a bit of time to get used to.

However I would love your thoughts.

Edit: Quick after thought, I could do 5x5 for each of the 3 lifts, 4,4,4,4,4 to 4,4,4,4,5 etc etc etc, and slow grind it that way, and thus save time, get the full push pull... I dont know if it would be as effective though.
__________________
Philippians 1:21: For to me to live is Christ, and to die is gain.
Log!

www.needGod.com

Last edited by Gorship; 08-28-2013 at 10:05 AM.
Gorship is offline   Reply With Quote


Share with Facebook
Old 08-28-2013, 10:18 AM   #29
moeheep
moeheep
wants a 900lb Total
Senior Member
Max Brawn
Points: 9,329, Level: 64 Points: 9,329, Level: 64 Points: 9,329, Level: 64
Activity: 52% Activity: 52% Activity: 52%
 
moeheep's Avatar
 

Join Date: Jun 2012
Location: Hastings, Florida
Posts: 3,309
Training Exp: 1.5 years
Training Type: Powerlifting
Fav Exercise: DEADS
Fav Supp: Condense
My Mood: Amazed
Reputation: 319360
moeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite member
Default

I went with the original one you listed with one change (suggested by BTB)....on deadlift days, I did the deadlifts 6x2, instead of 8x2, and subbed in BB rows instead of deadlifts in the 3 x 6...that gave the upper back (lats) a workout, and biceps as well.

Also I did all OHP standing (Military Press)

in 4 months I gained something like 230 lbs on my 3 lift total
__________________
Best Gym Lifts...Dosen't matter....they don't count!

Best Meet Lifts:
Squat = 325
Bench = 210
Dead = 353
Total = 888

The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
moeheep is online now   Reply With Quote


Share with Facebook
Old 08-28-2013, 10:24 AM   #30
Gorship
Gorship
wants to earn the right to say he Lifts
Senior Member
Uber Brawn
Points: 1,682, Level: 23 Points: 1,682, Level: 23 Points: 1,682, Level: 23
Activity: 11% Activity: 11% Activity: 11%
 
Gorship's Avatar
 

Join Date: Apr 2013
Posts: 280
Training Exp: 1-2 altogether.
Training Type: Powerbuilding
Fav Exercise: DeadLift
Fav Supp: Creatine + Beta Alanine.
My Mood: Inspired
Reputation: 9910
Gorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributorGorship is a consistent contributor
Default

Quote:
Originally Posted by moeheep View Post
I went with the original one you listed with one change (suggested by BTB)....on deadlift days, I did the deadlifts 6x2, instead of 8x2, and subbed in BB rows instead of deadlifts in the 3 x 6...that gave the upper back (lats) a workout, and biceps as well.

Also I did all OHP standing (Military Press)

in 4 months I gained something like 230 lbs on my 3 lift total
LOL! you know what I think thats what Btb was trying to describe to me but i was too daft to figure it out... that would actually solve all my issues.

only do the strength portion for DL's and then to Bent over rows for the reps...

that would work out fantastic.
__________________
Philippians 1:21: For to me to live is Christ, and to die is gain.
Log!

www.needGod.com

Last edited by Gorship; 08-28-2013 at 10:27 AM.
Gorship is offline   Reply With Quote


Share with Facebook
Reply

Bookmarks


Similar Threads
Thread Thread Starter Forum Replies Last Post
Help me with a routine titus_teen Muscle Building and Bodybuilding 2 02-04-2012 03:01 AM
New Routine? bruteforce Powerlifting & Strength Training 13 10-03-2011 07:25 PM
My new routine Off Road Powerlifting & Strength Training 8 09-12-2011 08:20 PM
Which Routine ??? Carl1174 General Board 17 08-26-2011 03:41 PM
Need a routine Pizza1337 Powerlifting & Strength Training 19 11-15-2009 07:46 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 09:22 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.