Steve's HLM Starr v. Hepburn Fullbody Log

[BendtheBar]

Originally Posted by bwys61

Digging the workout. I love the squat singles. how much of a warm-up do you do before that workout.

Are you ready to jump back in? I think I am going to hit free squats with a regular bar tomorrow. First time back to that in a loooooooooong time. I did safety bar the last 3 weeks to give my wrists and shoulders a break.

Ever do box squats?

I lived on box squats alone for about 18 months in 2008 and 2008. But I was getting into the bad habit of dropping with them, instead of sinking down and staying tight, so my knees started to take a beating. I might get back into them sooner or later, once I get my head back in the game.

I generally warmup like this:

135 x 3 (stretching the shoulders)
135 x 5
225 x 5
315 x 1-2
365 x 1

I need to do some cutting. My fat back is making it harder to grip the bar, causing elbow strain. With that said, I just want to hit 500 soon. I might drop down to 370 pounds tomorrow and do doubles.

[BendtheBar]

The last several days have been rough. We had 2 brutal snow days, and I spent about 90 minutes each day outside blowing snow. Unfortunately, the snow drifts were about 2 feet higher then my walk behind, so blowing snow was like trying to push an elephant up a hill. This left me fairly worn down and sore.

So, instead of training yesterday I took another day off. I thought it was a wise decision since my shoulders and elbows were still a little off center from full body work.

Anyway, today I fell off the full body wagon. I didn't feel like a long workout, and I sure didn't feel like squatting. I attacked my chest and triceps instead.

My bench strength just continues to go up. I am shaking like I'm having a seizure, but the reps feel easier then they should.

12/12/2009: Chest and Triceps

Workout Time: 47 minutes

Workout Grade: A

Bench Press
295 x 3/3/3/3/3

245 x 6/6

Incline Bench Press
225 x 5/5/5

Closegrip Bench Press
225 x 5/5/5

[glwanabe]

The numbers look good.

Working that snow is a seriously hard workout. Next week you will be riding that wagon and giving the horses the whip.

[kman025]

looking good.

i just added close grip bench to my program...
is it normal to bench around the same close grip as incline (i see you did today)?

[bwys61]

Great workout. shoveling snow should account for a workout, so I wouldn't sweat missing on those days.

[bwys61]

Your incline is usually around 80% of your bench press

Your close-grip is similar, but has a lot to do with your absolute tricep power. My CG is well within 10& of my bench, and it is much higher than my incline

Originally Posted by kman025

looking good.

i just added close grip bench to my program...
is it normal to bench around the same close grip as incline (i see you did today)?

[BendtheBar]

Originally Posted by glwanabe

The numbers look good.

Working that snow is a seriously hard workout. Next week you will be riding that wagon and giving the horses the whip.

I said piss it. I'm moving to an AB after today. I'm not a kid, nor a beginner, and I have to make some concessions. I'm sure my struggles with finding a perfect fullbody have grown rather annoying, but teaching a bear to dance is never an easy task.

Here is my new plan of attack.

--3 days per week.

Week 1 - A1 B1 A2
Week 2 - B2 A1 B1
Week 3 - A2 B2 A1
Week 4 - B1 A2 B2

--4 week cycle

A1 Workout
Squat 8 x 3
Romanian Deadlifts 3 x 6-8
Yates Rows 5 x 5

A2 Workout
Deadlift or Sumo Deadlift - 10-15 minutes of singles
Squat 1 x 20
T-Bar Rows 3 x 6-8

B1 Workout
Bench 8 x 3
Military Press 3 x 6-8
Closegrip Bench Press 3 x 6-8

B2 Workout
Overhead Press 8 x 3
Incline Bench 3 x 6-8
BB or DB Curl 3 x 6-8

This is a base to work from. It is short, sweet, and better suited to my brain deficiencies. Tomorrow I will be hitting A1.

It retains the Hepburn slow grind, which I am REALLY beginning to love.

[kman025]

Originally Posted by bwys61

Your incline is usually around 80% of your bench press

Your close-grip is similar, but has a lot to do with your absolute tricep power. My CG is well within 10& of my bench, and it is much higher than my incline

thanks, just wondering. i've only done CG once with 125x8. 125 is about 75% of bench and that was extremely easy.

[bwys61]

I like it. All compounds, except the curls. Throw some chin-ups in there, instead and you have a great compound only routine.

Originally Posted by BendtheBar

I said piss it. I'm moving to an AB after today. I'm not a kid, nor a beginner, and I have to make some concessions. I'm sure my struggles with finding a perfect fullbody have grown rather annoying, but teaching a bear to dance is never an easy task.

Here is my new plan of attack.

--3 days per week.

Week 1 - A1 B1 A2
Week 2 - B2 A1 B1
Week 3 - A2 B2 A1
Week 4 - B1 A2 B2

--4 week cycle

A1 Workout
Squat 8 x 3
Romanian Deadlifts 3 x 6-8
Yates Rows 5 x 5

A2 Workout
Deadlift or Sumo Deadlift - 10-15 minutes of singles
Squat 1 x 20
T-Bar Rows 3 x 6-8

B1 Workout
Bench 8 x 3
Military Press 3 x 6-8
Closegrip Bench Press 3 x 6-8

B2 Workout
Overhead Press 8 x 3
Incline Bench 3 x 6-8
BB or DB Curl 3 x 6-8

This is a base to work from. It is short, sweet, and better suited to my brain deficiencies. Tomorrow I will be hitting A1.

It retains the Hepburn slow grind, which I am REALLY beginning to love.

[bwys61]

thats what we are all here for

Originally Posted by kman025

thanks, just wondering. i've only done CG once with 125x8. 125 is about 75% of bench and that was extremely easy.