Squat: 275lbs 8x1 All of the sets went really well. I took a little more time to finish them since I wasn't feeling well today. My strength was ok, but I felt a little sick/fatigued. I started to feel better as I finished up my squats. I am going to add +5lbs for next time (280lbs).
Rack Pulls: 355lbs 8x1 All of the sets were pretty easy, I am going to move up +10lbs for next time (365lbs).
Barbell Rows: 230lbs 8x1 All of my sets went well. I am going to add +5lbs for next time (235lbs).
For starting out a little sick this morning, my lifting went better than expected. Now I just have to recover for next time!
Bench: 275lbs 8x1 All of the sets went really well, so I am going to add +5lbs for next time (280lbs). The bar speed was a little slower than l like, but it wasn't like I was grinding weights slowly. I will have to keep an eye on this, and I do have 1.25lb plates to move up more slowly if needed.
OHP: 165lbs 8x1 My first two sets were a little out of the groove, but since the weight is still light enough I was able to power them up. Once I got the form dialed in the rest of the sets went well. I am trying to do the Olympic Press, so getting the hips moving correctly takes a couple of tries. I am still pretty new to pressing, and have only been doing it for less than 6 weeks. I am going to add +5lbs for next time (170lbs).
DB Curls: 90lbs 3x5 These went well, so I am going to do 3 sets of 3-5 reps for a particular weight. Once I can get all sets of 5 I will move up. My YMCA doesn't have DB in any smaller increments than 5lbs, so every time will be a 10lb jump, assuming I can get all the sets. Next time I will do 3 sets of 3-5 at 100lbs.
I was still sore for some reason when I started working out today. I could tell that I was a little drained as well, like I hadn't fully recovered. I was actually still sore from doing the pullups the other day, so I dropped those and went back to the original program. Hopefully this will help me make the final push to my 315lb goal bench!!!
*** I was just looking at a video, and it seems the Doug Hepburn style barbell rows are now called Pendlay Rows. I will look at a few more vids, but Hepburn wanted the back to remain parallel to the floor (it could go up a little, but you get the idea) instead of pulling your back more upright. Maybe there is another difference between a Hepburn Row and the Pendlay Row... if any of you know could you please let me know. If they are the same, then they should change the name back, since Doug was doing them before Pendlay was born!!!
Last edited by Callador; 02-17-2011 at 04:29 PM.
Squat: 280lbs 8x1 All of the sets were pretty easy. I think my squat is finally starting to beat my bench. I can do the same weight on the bench press, but it takes much more effort. I felt a rib on my right side pop on one of my warm up sets. It hurts a little now, if I stretch at a wierd angle, but when I did my squat and DL I didn't feel any pain. I will be moving up +5lbs next time (285lbs).
DL: 335lbs 8x1 All of the sets went pretty well, and I think I am on target for this lift. I will be moving up +10lbs the next time I DL (345lbs).
Barbell Rows: 235lbs 8x1 All of these sets went really well, and I think I am on target for this lift as well. I will be moving up +5lbs next time (240lbs).
I ran some projections, assuming I can keep up with the linear progression of +5lbs every time I do a lift, I should be hitting my first goals soon!
Bench 315lbs (3/21/2011)
Squat 315lbs (3/19/2011)
DL 405lbs (4/16/2011)
This is assuming I get to work out every other day. I might have an issue at the end of this month where I could miss a day or two, having to testify in a trial in Mississippi. I hope they don't need me!
Bench: 280lbs 8x1 All of my sets went pretty well, and I think I am on target for this lift. I say that meaning I am probably at 90% 1RM right now, which is where I should be. The bar speed is a little slower than l like, but I didn't have to grind any of the sets out. I will be moving up +5lbs for next time (285lbs). Here's to hoping I can keep my LP going till I hit 315!!!
OHP: 170lbs 8x1 All of my sets were pretty easy. One set was a little harder than the rest since I didn't have perfect form. I will be moving up +5lbs for next time (175lbs).
DB Curls: 100lbs 3x5 I completed all the sets of 5 reps, but the last set was a grinder. I will move up to the next set up dumbells for next time (110lbs). I will probably shoot for 3 reps, but we will see.
Squat: 285lbs 8x1 All of the sets were pretty easy, and I am going to move up +5lbs for next time (290lbs).
Rackpulls: 365lbs 8x1 All of these sets went well, and I am going to move up +10lbs for next time (375lbs).
BB Rows: 240lbs 8x1 All of these sets went well, and I am going to move up +5lbs for next time (245lbs).
Bench: 285lbs 8x1 These sets were actually really hard. I was able to complete them all, but most of them were slow moving. The last set was almost a grinder. This sucks, since I was hoping to keep the straight LP going for a couple more weeks. Oh well! I will also just load on +2.5lbs for next time. On 3/1 I will do 287.5lbs 4x1. I will then add a set or 2 every week until I get 8 sets. This is assuming today wasn't a slump. If I can get 287.5 8x1, I will do that and just continue to microload.
OHP: 175lbs 8x1 All of these sets went well, I will add +5lbs for next time (180lbs).
DB Curls: 110lbs x 5,3,3 These were heavy, and I will try for 5,4,3 next time.
I was kind of bummed out about the bench, but I will continue to push on!
Last edited by Callador; 02-25-2011 at 06:08 PM.
Reason: bad math
We are similar in size, I am 6'4" 335 - 345 pounds depending on what day it is. I'm sure you know how that goes.
You got a great goal. Getting strong and slowly loosing weight/bf over time.
You are going to a monster with the barbell.
Thanks for the words of encouragement! It is much appreciated.
What are you using for diet strategies?
Squat: 290lbs 8x1 All of the sets were pretty easy, and I am moving up +5lbs for next time (295lbs). I am happy that my squats are still going strong... now I just need to keep my bench going!
DL: 345lbs 8x1 I am still messing around with my form a little on these. I am trying different foot/hand placement to find what works best. All of the sets were pretty much on target for 90% 1rm, so I will move up +10lbs for next time (355lbs). I might go back to sumo for a bit, or do a little bit of both in the weeks to come.
BB Rows: 245lbs 8x1 All of these sets seemed on target, so I am going to move up +5lbs for next time (250lbs). I might start the actual Hepburn program on these in a couple if weeks, since they are starting to get slower/tougher to do.
** Almost 7 weeks into lifting now! I am happy that I am staying on task and getting my lifts in.
Bench: 287.5lbs 4x1 All of the sets went really well, much better than last time. I could have finished the 8, but I figured I might need a little deload. I will do the same weight (287.5lbs) for 6 reps next time. I will then hit 8 total reps and move up in weight. I am basically starting the program on Bench now, but I am adding 2 sets everytime instead of 1.
OHP: 185lbs 6x1 All of these were pretty easy. I decided to not do all 8 to help with my mini-deload. I will do 185lbs 8x1 next time. I might go back to linear progression on these afterwards, but I will see how my bench is doing. It is harder to recover if I do all 8 sets of both every time.
Curls: 110lbsx 5,5,3 I think I could have gotten the 4th rep on the last set, but I wanted to save a little in the tank for my recovery. I will try to do 110x 5,5,4-5 next time. If I get all of them I will then move up to 120lbs.
I am feeling great after the workout. I think the little deload is what I needed. The nice thing about Doug's program is that it is all programmed for you. You just move between 4-8 sets, so you always get a little recovery on every cycle. I am going to stick with my normal LP for my lower body, since I seem to be recovering better on my squats and dl's.
I saw a great thing in the gym today. A guy was teaching his friend (who apparently never squatted before) the 1/4 squat. They were doing the feet straight forward and mainly knee bend/inward bow method. It is one thing to do that crap yourself, but to teach it to other... I don't know.
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