A Top 40 Weightlifting Blog

Wednesday, April 06, 2011

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


Tom said...

Though in reading about the Hepburn routines this looks a lot like "Hepburn A", I hereby deem this my new routine.

The "A" routine mentioned on a T-Nation thread says to do 4-10 singles at 90%. I've tried this, but 10 singles seems a bit excessive to me. This looks more reasonable.


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