Pre Competition Training

I had a brainstorm the other night and came up with a pre competition program that works similar to the Doug Hepburn program but alows for gear preperation. The Power Phase is changed but the pump phase still rolls along with out change.

Monday, Wednesday, and Friday (Squats, Bench Press, Deadlift)

*Pre Competition Modification·

Warm Up
Plyometrics and build up to working weights

· Power Phase (Full Gear)

Remember to focus on technique and speed

8 sets x 1 rep 82.5% Projected Competition Lift (5 minutes rest between sets)
6 sets x 1 rep 87.5% Projected Competition Lift
4 sets x 1 rep 92.5% Projected Competition Lift
2 sets x 1 rep 97.5% Projected Competition Lift

***rest 5 minutes***

· Pump Phase (chose a weight that can be done for 8 reps)(275, 225, 315)

Remember to focus on repeating correct technique
Keep following the layed out program for the “Pump Phase”.

6 sets x 3 reps (2 minute rest between sets)
3,3,3,3,3,4
3,3,3,3,4,4
3,3,3,4,4,4
3,3,4,4,4,4
3,4,4,4,4,4
6 sets x 4 reps
4,4,4,4,4,5
4,4,4,4,5,5
4,4,4,5,5,5
4,4,5,5,5,5
4,5,5,5,5,5
6 sets x 5 reps (once complete add 5-10lbs and start over)

· Cool Down

Ouch!!! My Hands!!!

Deadlifting late again tonight. I wanted to work out at work but things turned into a "shit storm" during the last two hours of my shift. Oh well, I still had a great work out even if it's gonna mess up my sleep tonight. Oh ya, my hands. For some reason pulling tonight was hard on my hands. It really felt that I was going to fold back the skin on my left hand during the last 3 pump sets. Ouch!!! My hands stayed together and I live to fight another day.

Warm Up
Stationary Bike - 5 minutes.
Squats - 2 sets/6 reps/135lbs.
Deadlift - 1 set/6 reps/225lbs.

Power Sets
Deadlift - 8 sets/1 rep/365lbs.
(5 minutes rest after each set)

Pump Sets
Deadlift - 3 sets/3 reps/315lbs, 3 sets/4 reps/315lbs.
(2 minutes rest after each set)

My hands are starting to feel better. I've got a few things to do before bed. Night, night.

Snowdaddy

Bench

Home from work then out to the garage to watch the 2010 World Strongest Man and work the bench press. I didn't have long so I only did the essentials.

Warm Up
Plyometric Push Ups - 2 sets/12 reps.
Bench Press - 2 sets/12 reps/135lbs, 1 set/8 reps/225lbs.

Power Sets
Bench Press - 8 sets/1 rep/275lbs.
(5 minutes rest after each set)

Pump Sets
Bench Press - 3 sets/3 reps/225lbs, 3 sets/4 reps/225lbs.
(2 minutes rest after each set)

Upper body feels great! Now lets eat!!!

Snowdaddy

Hit The Switch!!!

A buddy of mine uses the term, "Hit the switch", when ever he squats. Today I was thinking about this during my work out. I've been doing so many sets and reps lately that some parts of my technique have now become natural and I can concentrate on the finer points. Down to depth, then "Hit the Switch"!!!

Warm Up
Stationary Bike - 5 minutes.
Stretching
Squats - 135lbs/10 reps, 225lbs/8 reps.

Power Sets
Squats - 8 sets/1 rep/335lbs.
(5 minutes rest after each set)

Pump Sets
Squats - 3 sets/3 reps/275lbs, 3 sets/4 reps/275lbs.
(2 minutes rest after each set)

Cool Down
Stationary Bike 5 minutes.

I wanted to work out early this morning but my body told me I needed my sleep more. So tonight I started training @ 2030hrs after a busy day. I'm working days this week which means up @ 0445hrs every day. Tomorrow I'll try and get some time to hit the bench at work.

Snowdaddy

Shoulders

Seated shoulder press is definitely a weak point in my training. Dedicated to the cause I got up at 0545hrs to hit the gym before going out for the day with my family. Awesome work out, awesome day with the family.

Warm Up
Stationary Bike - 5 minutes.
Seated Shoulder Press - bar/12 reps, 95lbs/12 reps, 135lbs/8 reps.

Power Sets
Seated Shoulder Press - 7 sets/1 rep/195lbs.
5 minutes rest after each set.

Pump Sets
Seated Shoulder Press - 4 sets/3 reps/145lbs, 2 sets/4 reps/145lbs.

I'm bad because I didn't do core work but the family beckoned. I am seeing a difference in training as I stated before. Tomorrow is Squats for 8 singles. This is my last week of the Power Sets before going up in weight and adding 5 to 10lbs.

Snowdaddy

Deadlifts

I sure do love to hate deadlift days. They hurt so good. I put to good use the advice given to me by a friend last week. "Do light squats before deadlifts to help warm up and increase mobility". It worked very well.

Warm Up
Stationary Bike - 5 minutes.
Squats - 2 sets/6 reps/135lbs (pause at bottom for stretch).
Deadlift - 1 set/6 reps/225lbs.

Power Sets
Deadlift - 7 sets/1 rep/365lbs.
(5 minutes rest after each set)

Pump Sets
Deadlift - 4 sets/3 reps/315lbs, 2 sets/4 reps/315lbs.
(2 minutes rest after each set)

Doing the squats first allowed me to really sit back into the deadlifts. I video recorded some of the sets and my starting position really looks good. Tomorrow is a holiday and I plan on spending it with my family. Maybe I'll get up early and do shoulders.

Snowdaddy

Bench Press

Another great work out.

Warm Up
Stationary Bike - 6 minutes.
Plyometric Push Ups - 2 sets/10 reps.
Bench Press - 2 sets/12 reps/135lbs, 1 set/8 reps/225lbs.

Power Sets
7 sets/1 rep/275lbs.
(5 minutes rest after each set)

Pump Sets
4 sets/3 reps/225lbs, 2 sets/4 reps/225lbs.
(2 minutes rest after each set)

Core Work
Ab Sling Knee Ups - 4 sets/15 reps.

I'm noticing a change for the better in how I feel and the way I handle the weights. On an unrelated topic I read an interesting article on the CNS and over training.
http://www.ampedtraining.com/2011/exercise-science/cns-handle-stress

Snowdaddy

Squats

Today I took the wise advice of an good friend and coach. From now on I'll be training RAW. No Belt. this definitely showed me a weak point and made the squats much tougher.

Warm Up
Stationary Bike - 5 minutes.
Stretching.
Squats - 135lbs/8 reps, 225lbs/6 reps.

Power Sets
Squats - 7 sets/1 rep/335lbs.

Pump Sets
Squats - 4 sets/3 reps/275lbs, 4 sets/4 reps/275lbs.

Core Work
Stability Ball Sit Ups - 4 sets/20 reps.

Tough but good work out. Tomorrow I'll be benching.

Snowdaddy

Seated Shoulder Presss

As stated last week I added 10lbs to all my shoulder presses. Today felt much better.

Warm Up
Seated Shoulder Press - 3 sets/12 reps/bar, 95lbs/12 reps, 135lbs/8 reps.

Power Sets
Seated Shoulder Press - 6 sets/1 rep/195lbs.

Pump Sets
Seated Shoulder Press - 5 sets/3 reps/145lbs, 1 set/4 reps/145lbs.

Core Work
Ab Sling Knee Ups - 4 sets/14 reps.

Right now I'm chomping away at my breakfast cereal with protein shake. Now that the second week of training is complete I can say I feel this program working. Next week starts with squats, I can hardly weight :-)

Snowdaddy

Deadlifts

I find that deadlifts are the most difficult exercise to get thoroughly warmed up for. Before I get warmed up I find it difficult to get down to the bar to drive with my legs vice my lower back. Once I am warmed up though the bar just flies.

Warm Up
Stationary Bike - 5 minutes.
Light Stretching.
Deadlifts - 2 sets/6 reps/225lbs.

Power Sets
Deadlifts - 6 sets/1 rep/365lbs (5 minutes rest between sets)
Focus on keeping my hips low and drive with the legs.

Pump Sets
Deadlifts - 5 sets/3 reps/315lbs, 1 set/4 reps/315lbs.

Another excuse... I worked until 0430hrs this morning. After sleeping until around 1100hrs I started my work out lateer than usual. Tomorrow I'll be fully rested and ready to do battle with seated presses.

Snowdaddy

Bench Press

Today during training I watched the 2010 World's Strongest Man and once again I've realized that I'm a weak little baby. :-(

Warm Up
Bench Press - 3 sets/12 reps/135lbs, 2 sets/6 reps/225lbs.

Power Sets
Bench Press - 6 sets/1 rep/275lbs (5 minutes rest between sets).

Pump Sets
Bench Press - 5 sets/3 reps/225lbs, 1 sets/4 reps/225lbs.

Core Work
Ab Sling Knee Ups - 4 sets/14 reps.

Cardio/Cool Down
Stationary Bike - 10.0 minutes.

Light Stretching.

I keep saying, I don't find these work outs to be very difficult but 2 hours post work out the effort really hits me. The power will come gradually over time. Man, I wish I would have started this program several years earlier. Here is a forcast of what the work outs will be like after 1 year.

Squats - 8 sets/1 rep/465lbs, 6 sets/5 reps/315lbs.
Bench Press - 8 sets/1 rep/405lbs, 6 sets/5 reps/265lbs.
Deadlift - 8 sets/1 rep/495lbs, 6 sets/5 reps/355lbs
Seated Shoulder Press - 8 sets/1 rep/315lbs, 6 sets/5 reps/175lbs.

I don't know if it will follow linearly as the program states but these are the forcasted numbers. I'll be sure to stick with it and see.

Snowdaddy

Squats

Today was my first day doing squats in the Doug Hepburn program. Same as with the other days, I felt like I could have done more during the work out. Now after an hour has past I'm starting to feel. Doing the power sets before the pump sets really hits not only the muscles but the CNS.

Warm Up
Squats - 135lbs/6 reps.
Stretching.
Squats - 135lbs/6 reps, 225lbs/6 reps.

Power Sets
Squats - 6 sets/1 rep/335lbs (belt only).
All sets on 5 minutes.

Pump Sets
Squats - 5 sets/3 reps/275lbs, 1 set/4 reps/275lbs.
All sets on 2 minutes.

Core Work
Stability Ball Sit Ups - 3 sets/20 reps (last set with 25lbs plate).
Broom Handle Twists - 3 sets/30 reps.

Another great work out. The only gear I wear during the work out is my belt and squat shoes. These work outs are all about building strength so using too much gear/help would be counter productive. Tomorrow is bench press.

Snowdaddy

Picking apart life's mess: Arnold's Powerlifting History

Picking apart life's mess: Arnold's Powerlifting History: "Here is an Article detailing arnold's competitive history as a bodybuilder, weightlifter and powerlifter during the very early days of his c..."

Shoulders

I know the program says, "DO NOT MODIFY" but I have a weak point that requires attention and three days a week isn't enough. I need four!!!

Warm Up
Seated Shoulder Press - bar/12 reps, 95lbs/12 reps, 135lbs/12 reps.

Power Sets
Seated Shoulder Press - 5 sets/1 rep/185lbs (5 minutes rest between sets).

Pump Sets
Seated Shoulder Press - 6 sets/3 reps/135lbs (2 minutes rest between sets).

The weights I used seemed to be a bit light so I focused on speed and explosive presses. Next week I may add another 10-20lbs. Good work out!!! Now it's family time.

Snowdaddy

Deadlifts (Doug Hepburn Style)

Next week I won't post "Doug Hepburn Style". Deadlifts today were quite demanding. This program sure shows your weak areas. I'll stick with it and get stronger.

Warm Up
Deadlift - 225lbs/6 reps.
Stretching.
Deadlift - 315lbs/6 reps.

Working Sets
Power Phase
Deadlift - 5 sets/1 rep/405lbs.
(5 minutes rest between each set)

Pump Phase
Deadlift - 6 sets/3 reps/315lbs.
(2 minutes rest between each set)

Core Work
Ab Sling Knee Ups - 4 sets/12 reps.

Yesterday I didn't think the work out was that taxing until a couple of hours after training then it hit me. I'm sure today will be the same with all those deadlifts. Today I finished watching James Bond, The man with the golden gun. Then, started watching Moon Raker. Very cool! Now is time for a shower then off to work.

Snowdaddy

Bench Press (Doug Hepburn Style)

A great first night of training Doug Hepburn style.

Warm Up
Push Ups - 2 sets/10 reps.
Light Stretching.
Bench Press - 135lbs/10 reps, 225lbs/10 reps.

Working Sets
Power Bench Press - 5 sets/1 rep/275lbs (5 minutes rest between sets).
Pump Bench Press - 6 sets/3 reps/225lbs (2 minutes rest between sets).

Stationary Bike - 5 minutes.

The program states,

Hepburn's "B Program" Similar to the "A Program," Hepburn claimed the "B Program" would produce progressive results for at least a year, or in some cases, two to three years. Hepburn also said that you'll never feel like you're struggling on the program.
That's a good thing for trainees interested in actual results. It's probably not what stimulus-addicted trainees want to hear, but that's just too bad... you'll have to deal with it if you want to reach your goals.
Considering how the program is laid out, you really can't reach an overtrained state, unless you do too many exercises, choose a starting weight that's too heavy, or deliberately avoid food and sleep.
The "B Program" is more of a pure strength and power program, with a focus on singles. Hepburn believed that single rep training led to the fastest strength gains. Like the "A Program," this plan also uses two styles of training in each workout.

Follow the program to the letter, and don't add any of your own modifications. Hepburn knew more about productive strength training than you do, so don't over-analyze the program.

Don't let your training partner sweet-talk you into adding concentration curls.

Doug Hepburn Training Program

Doug Hepburn Sept 16th 1926 - November 22nd 2000
Doug Ivan Hepburn was a Canadian world-champion weightlifter. Born in Vancouver with a clubbed foot and cross-eyed, Hepburn overcame these handicaps, setting a Canadian record for weightlifting in 1950 and winning gold medals at the 1953 world championships in Stockholm and the 1954 British Empire and Commonwealth Games in Vancouver. He was named British Columbia's man of the year for 1954. Doug Hepburn was one of the famous old-school lifters of the golden age, a guy who was knocking out some spectacular feats back in the 1950s and 60s. We’re talking about a guy that was putting 370 lbs over his head, with strict form, for triples, and 400 lbs for singles; strict-curling 225 lbs; and squatting 600 lbs. Doug was benching over 500 lbs in days before bench shirts.
I've read all sorts of articles on line and I'm still a bit confused with regards to what his program was all about. His "B program" seems to make the most sense to me. Here's what I interperated as his "B program".

Monday, Wednesday, and Friday (Squats, Bench Press, Deadlift)

• Warm Up Plyometrics and 2 sets x 10 to 12 reps

• Power Phase (chose a weight that can be done for 3 reps)(335, 275, 365)
• Remember to focus on technique and speed
- 5 sets x 1 rep (5 minutes rest between sets)
- 6 sets x 1 rep
- 7 sets x 1 rep
- 8 sets x 1 rep (once complete add 5-10lbs and start over)

***rest 5 minutes***

• Pump Phase (chose a weight that can be done for 8 reps)(275, 225, 315)
• Remember to focus on repeating correct technique
- 6 sets x 3 reps (2 minute rest between sets)
- 3,3,3,3,3,4
- 3,3,3,3,4,4
- 3,3,3,4,4,4
- 3,3,4,4,4,4
- 3,4,4,4,4,4
- 6 sets x 4 reps
- 4,4,4,4,4,5
- 4,4,4,4,5,5
- 4,4,4,5,5,5
- 4,4,5,5,5,5
- 4,5,5,5,5,5
- 6 sets x 5 reps (once complete add 5-10lbs and start over)

• Cool Down

Back Under The Bar

Tonight was a slow night at work so I hit the gym. I wanted to start off again strong so tonight's work out was demanding. Not extremely but demanding none the less.

Warm Up
Skipping - 2 sets/60 jumps.
Full Body Stretching.

Working Sets
Squats - 2 sets/6 reps/135lbs, 2 sets/6 reps/225lbs, 2 sets/4 reps/315lbs, Singles 365/385/405lbs, 1 set/4 reps/315lbs.
Sit Ups - 3 sets/20 reps.

I'm really impressed with this work out. Usually after a competition I'm very lethargic and it takes my a few weeks of training to come back. All these squats were rock bottom with a narrowed stance. I wore a belt for 315lbs and heavier but no other gear. I was also wearing my deadlift shoes and not my squat shoes. Not too shabby.

Snowdaddy