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Thread: Here Comes Hercules.

  1. #871
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    • starting strength seminar jume 2024
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    Sully does them all. I was on HLM after a couple of sessions following the various surgeries I have had. After the third one I have had trouble getting back to a regular HLM. Neither he nor I understand exactly why. So, this is mostly an experimental time to find a new base line for each lift. The so-called "pandemic" threw everything off. Then the three surgeries starting last December. I had hoped to be making PRs by, but nothing doing.

    Over the years I've done Texas, 531,but mostly HLM. My last real PRs were Dec 2019 through Feb. 2020. Nothing since. It's a bit frustrating but I'm approaching 75. What can I say?

    Do you have some insight?

  2. #872
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    I dunno about insight. At our age, I think we gotta make it up as we go along by way of trial and error. I'd be interested in the template you are using, because it looks appealing, given my current struggles with a Hepburn routine of singles. But then I suspect part of my problems just now are a result of my form drifting off in squats and deadlifts. Particularly the latter, given the gap that develops between the bar and my shins when the singles begin to accumulate. I'm pretty sure I need some coaching to fix my form, but two weeks out from a meet is not the time to try to initiate some change.

  3. #873
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    Which Hepburn? I like Audrie and Katherine. More seriously I will have to look up that routine. I'll ask Sully but you may wish to contact him yourself. In fact you may be able to work out a contract for online coaching. Greysteel Strength and Conditioning.

  4. #874
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    Squat: 70 x 5 (paused); 160 x 3; 200 x 1; 210 x 3; 190 x 5
    Press: 45 x 5; 65 x 3; 85 x 1; 95 x 2; 73 x 8 x 2
    Dead: 135 x 3; 225 x 2; 275 x 1; 300 x 1; 307 x 1; 275 x 3

  5. #875
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  6. #876
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    Quote Originally Posted by carson View Post
    Which Hepburn? I like Audrie and Katherine. More seriously I will have to look up that routine. I'll ask Sully but you may wish to contact him yourself. In fact you may be able to work out a contract for online coaching. Greysteel Strength and Conditioning.
    I've yet to ask Sully. But given what I can learn about his methods I think he slips something like this into about a third of the sessions. Multiple singles at 95% of top lifts with back offs to multiples of 75%.

  7. #877
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    Light Day

    Squat: 70 x 5 (paused); 160 x 3; 200 x 1; 210 x 3; 190 x 5
    Bench: 45 x 5; 95 x 3; 135 x 1; 145 x 1; 128 x 5
    Dead: 135 x 3; 225 x 2; 275 x 3

  8. #878
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    Quote Originally Posted by carson View Post
    I've yet to ask Sully. But given what I can learn about his methods I think he slips something like this into about a third of the sessions. Multiple singles at 95% of top lifts with back offs to multiples of 75%.
    Ah. Sounds like another Hepburn variant I've been looking at for later. Thanks.

  9. #879
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    Heavy of HLM

    Squat: 70 x 5 (paused); 160 x 3; 200 x 1; 212.5 x 3; 190 x 5
    Press: 45 x 5; 65 x 3; 85 x 1; 97 x 2; 74 x 8 x 2
    Dead:135 x 3; 225 x 3; 285 x 1; 305 x 1; 275 x 3 I tried an alternative form for Deads. I place my heals within an inch or two of each other and my grip further apart than usual. I then move my knees out against my arms. I called this the frog stand. This allows me to have a lower hip position which prompts a push prior to a pull. It does seem to work a bit better. I had little trouble with the top weight.

    Sully will be on a 10 vacation so I can practice this and other lifts a bit on my own.

  10. #880
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    If I am recalling correctly, this deadlift form sounds similar to what Vince Anello used to do in days of old when powerlifters were bold.

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