Hepburn Method

[BendtheBar]

Originally Posted by Bill

5/2

back after a week off. feel pretty good.

Hopefully that time off won't bring too much soreness.

Welcome back.

[Bill]

thanks guys.

no soreness, just tired today.

Woke up at 209lbs, down 16 since 3/25.

5/3

Seated Press, no Support
175 x 3x2, 5x3

DB Row
100 x 3x6
switched to db rows to give my low back more time to recover

Seated press
145 x 3x6

[BendtheBar]

Originally Posted by Bill

Woke up at 209lbs, down 16 since 3/25.

Congrats on the progress.

[Bill]

5/5

squats
240 x 2x2, 6x3

bench
235 x 2x2, 6x3

squats
205 x 2x6, 1x7

bench
205 x 2x6, 1x7

[Bill]

5/6

deadlift
295 x 8x3

seated press no support
175 x 2x2, 6x3

pullups
+10 x 5
elbows not 100% so i stopped

seated press
145 x 2x6, 1x7

[big_swede]

Strong work man!

[BendtheBar]

deadlift
295 x 8x3

Exceptional work. That will make the back sore.

[Bill]

was a bit sore the next day.

5/9
squat
240 x 1x2, 7x3

bench
235 x 1x2, 7x3

gotta start waking up earlier for this workout. missed my pump sets due to time. warming up takes too long with squats

coming up on the end of round 2 on this program. I started with weights lighter than i should have, but i guess that is good. The only lift that is remotely difficult is the seated press.

for round 3, i will get a bit more aggressive on the squat bumping up to 275, and deadlift up 20lbs. bench and press will be at 10lbs

[BendtheBar]

You've built up a fair amount of conditioning if nothing else. Good luck with the next stage.

[Bill]

5/10

seated press, no support
175 x 1x2, 7x3

DB Row
100 x 3x7

seated press
145 x 1x6, 2x7