Hepburn Method

[Bill]

Jwood,

you won't be disappointed with his work

3/20
squats
225 x 4x2, 4x3

bench
225 x 4x2, 4x3

squats
185 x 2x7, 1x8

bench
185 x 2x7, 1x8

bench was easier than squat....think my hip tightness is limiting my squat strength. gotta fix that.

gonna go back on a paleo type diet i did last year around this time, except i'll add some carbs pwo. basically it was 3 meals of .5lb-1lb of meat or a lot of eggs, veggies, and a banana between meals. some protein shake with the banana here and there as well.

leangains is doing nothing for me it seems...i am possibly adding muscle, but i am not really getting leaner, so time to lose the spare tire.

[Bill]

3/23

was supposed to do this workout 2 days ago, but felt like poop.

Pullups
bw x 4x2, 4x3

Seated press, no support (sat on the floor, much harder)
165 x 4x2, 4x3

Rows
135 x 2x7, 1x8

Seated press, no support
135 x 2x7, 1x8

[Bill]

3/24

squat
225 x 3x2, 5x3

bench
225 x 3x2, 5x3

squat
185 x 1x7, 2x8

bench
185 x 1x7, 2x8

[HIThopper]

Lotsa good work in here, keep it up.

[BendtheBar]

gonna go back on a paleo type diet i did last year around this time, except i'll add some carbs pwo. basically it was 3 meals of .5lb-1lb of meat or a lot of eggs, veggies, and a banana between meals. some protein shake with the banana here and there as well.

leangains is doing nothing for me it seems...i am possibly adding muscle, but i am not really getting leaner, so time to lose the spare tire.

Good luck Bill. I am a big Paleo fan and hope it works well for you.

[Bill]

thanks guys....actually decided to switch to one of kiefers plans which isnt far off from what i was doing.

btb, this routine is a 4.5 week routine, should i start the "second month" with the half of week 5, or should i skip those two workouts snd boost weight starting week 6?

3/25

deadlift
275 x 7x3

seatedpress
165 x 3x2, 5x3

pullups
3x4

seated press
135 x 1x7, 2x8

[BendtheBar]

Originally Posted by Bill

btb, this routine is a 4.5 week routine, should i start the "second month" with the half of week 5, or should i skip those two workouts snd boost weight starting week 6?

I'm lost a bit to be honest. I don't know what the program structure is of the program you're moving to.

My only advice is that if it isn't more taxing than what you're doing, give yourself at least one slightly lighter week to get the feel for the workout.

[Bill]

Originally Posted by BendtheBar

I'm lost a bit to be honest. I don't know what the program structure is of the program you're moving to.

My only advice is that if it isn't more taxing than what you're doing, give yourself at least one slightly lighter week to get the feel for the workout.

the program is hitting the same workout twice a week with the following rep range for each workout:

weight x 2,2,2,2,2,2,2,2
weight x 2,2,2,2,2,2,2,3
weight x 2,2,2,2,2,2,3,3
weight x 2,2,2,2,2,3,3,3
weight x 2,2,2,2,3,3,3,3
weight x 2,2,2,3,3,3,3,3
weight x 2,2,3,3,3,3,3,3
weight x 2,3,3,3,3,3,3,3
weight x 3,3,3,3,3,3,3,3

So that is 4.5 weeks, then add weight to the bar and start over with 8x2. Going by the above, I could either start the 8x2 at the end of week 5, or just skip those workouts and start the 8x2 at the beginning of week 6

[J_Byrd]

lots of volume to that! looks fun haha

[BendtheBar]

Originally Posted by Bill

the program is hitting the same workout twice a week with the following rep range for each workout:

weight x 2,2,2,2,2,2,2,2
weight x 2,2,2,2,2,2,2,3
weight x 2,2,2,2,2,2,3,3
weight x 2,2,2,2,2,3,3,3
weight x 2,2,2,2,3,3,3,3
weight x 2,2,2,3,3,3,3,3
weight x 2,2,3,3,3,3,3,3
weight x 2,3,3,3,3,3,3,3
weight x 3,3,3,3,3,3,3,3

So that is 4.5 weeks, then add weight to the bar and start over with 8x2. Going by the above, I could either start the 8x2 at the end of week 5, or just skip those workouts and start the 8x2 at the beginning of week 6

So it's basically the same thing you're doing now. I don't think it matters if you start at week 5 or 6. I'd probably just start at 5 to give yourself another week of conditioning.