My Quest for 405

yellowmoomba · 07-06-2008, 08:33 AM

Where did you come up with this program?

Stewart20 · 07-07-2008, 10:31 AM

July 7

POWER PHASE (RI=Recovery)

Standing DB Clean and Press
91s x 1 (8 sets)

Chest Supported Rows
180 x 1 (8 sets)

Squats
325 x 1 (8 sets)

PUMP PHASE (RI=60 sec)

Standing DB Clean and Press
76s x 4 (3 sets)
76s x 3 (2 sets)

Chest Supported Rows
160 x 4 (3 sets)
160 x 3 (2 sets)

Squats
285 x 4 (3 sets)
285 x 3 (2 sets)

Stewart20 · 07-07-2008, 10:35 AM

Quote:

Originally Posted by yellowmoomba

Where did you come up with this program?

It's supposedly a routine created by Doug Hepburn, who was an old school strong man type guy. It's pretty simple and interesting. In the power phase, you start with a weight you can lift 3 times and do 5 singles, adding 1 single set each session until you hit 8 singles, then you add weight and go back to five and work up again. In the pump phase, you start with a weight you can lift 8 times and do 5 or 6 sets of 3. Each session you add one rep to a set, so you do 1x4 and 4x3, etc until you work up to 5 sets of 5. Then you add weight and start over at 5 sets of 3.

The main part is the power phase, the pump phase is really just what it says it is, gets you a pump and you sweat your ass off, that's why the progression is so drawn out on the pump phase.

Stewart20 · 07-08-2008, 11:30 AM

July 8

Bench Press (RI=recovery)
325 x 1 (8 sets)

Chinups (RI=recovery)
BW+90 x 1 (8 sets)

Done.

Stewart20 · 07-10-2008, 09:58 AM

July 10

RI=2 min.

Squats
325 x 1 (9 sets)

Sumo Deadlifts
385 x 1 (9 sets)

*Well, that was hell. If it doesn't look like much, well try it and see

Triple Threat · 07-10-2008, 10:04 AM

Quote:

Originally Posted by Stewart20

July 10

RI=2 min.

Squats
325 x 1 (9 sets)

Sumo Deadlifts
385 x 1 (9 sets)

*Well, that was hell. If it doesn't look like much, well try it and see

Looks like fun.

I believe you about the hell part. Doing those two exercises in the same workout is always a killer.

Stewart20 · 07-10-2008, 10:40 AM

Quote:

Originally Posted by Triple Threat

Looks like fun.

I believe you about the hell part. Doing those two exercises in the same workout is always a killer.

Hey look who it is. You know, I was actually just thinking, "where has TT been"? and poof, you show up

.

Double D · 07-10-2008, 11:12 AM

Quote:

Originally Posted by Stewart20

July 10

RI=2 min.

Squats
325 x 1 (9 sets)

Sumo Deadlifts
385 x 1 (9 sets)

*Well, that was hell. If it doesn't look like much, well try it and see

I want NO part of that!

Stewart20 · 07-10-2008, 11:51 AM

Quote:

Originally Posted by Double D

I want NO part of that!

oh come on now DD, that 325 squat to you must be like 225 to me!

Double D · 07-10-2008, 12:04 PM

But still, after squatting then deadlifting would kill me! Reguardless the comparision of the amount of weight u and I do, its tough on you at 325 just as 415 would be tough for me. I just wish my deads were good, but hey I dont compete so whats the point.

Stewart20 · 07-10-2008, 12:17 PM

Quote:

Originally Posted by Double D

But still, after squatting then deadlifting would kill me! Reguardless the comparision of the amount of weight u and I do, its tough on you at 325 just as 415 would be tough for me. I just wish my deads were good, but hey I dont compete so whats the point.

yeah, I agree with you on the deads, however, I am just going through a phase where I am just looking for strength gains, so I figure I would be foolish to not include deadlifts as well, even though yes, they are a huge pain in the ass, especially after the squatting!

Double D · 07-10-2008, 12:25 PM

Well atleast you squatted first. If you wouldve deadlifted first you may have broke yourself in 2.

Triple Threat · 07-10-2008, 01:45 PM

Quote:

Originally Posted by Stewart20

I figure I would be foolish to not include deadlifts as well, even though yes, they are a huge pain in the ass,

More like the lower back, but you're in the right neighborhood.

Stewart20 · 07-10-2008, 02:52 PM

Quote:

Originally Posted by Triple Threat

More like the lower back, but you're in the right neighborhood.

yeah it's all connected anyway

And since you are our resident deadlift king, I thought I would share this with you. I went with the sumos today and <knock on wood>, so far no lower back discomfort. It's funny because I always thought people did more weight with the sumos because of the shorter ROM, but I had to use less weight than on conventionals, but I got no back discomfort, so if it wasn't a fluke, that is a tradeoff I can definitely live with.

I just had no leg drive with this stance compared to conv., but I definitely used less lower back and kept it pretty straight to arched the entire time. I definitely felt like my lockout was a "thrusting of the hips" forward as opposed to "straightening out my back", which I would do on conv.

sucks that I lost so much in my deads from not doing them for a while.

Double D · 07-10-2008, 03:48 PM

I think that conventional is a bit more drive from the quads, where as sumo seems to be more ham and low back dominant.

DLDave · 07-10-2008, 06:25 PM

Actually, conventional is going to hit your lower back very hard as well as legs, whereas the sumo will put more emphasis on your hips and less on the lower back. It's good to train both methods since they do hit some different areas, and one method will benefit the other.

As far as squatting and pulling on the same day, since you're not competing it might be good to combine sumo and close-stance squat on same day, and conventional with wide stance squat on another day. Sumo deadlift is very similar to wide-stance squatting, and close-stance squat will be similar to conventional deadlift.

Stewart20 · 07-12-2008, 10:37 AM

July 12

All RIs=90 sec

Bench Press
135 x 8
225 x 5
325 x 1 (9 sets)

Chest Supported Rows
90 x 8
140 x 5
180 x 1 (9 sets)

DB Clean and Press
93.5s x 1 (6 sets)

Weighted Chinups
BW+95 x 1 (6 sets)

*OWNED the bench press today. Super slow reps, even a pause at the chest, and no problems powering the weight up. Feeling a max attempt coming soon.

*Rows felt great too, nothing special to report

*Switched the rep scheme on the clean and press and chins so that my volume would be staggered between the first two exercises and the last two. Upped the weight 5 pounds on the c&p and chins.

*Pretty much owned the clean and presses too. Cleaned the DBs off the floor this time, super speed up to position. Press part was easy. Toyed with doing a press off the rack, but I figure the clean part is just as important as the press, so I stuck with it.

*The chins were owned also to wrap up the day. Full hanging stretch and no momentum on these reps. BW+100 here I come

Stewart20 · 07-12-2008, 10:40 AM

Quote:

Originally Posted by DLDave

Actually, conventional is going to hit your lower back very hard as well as legs, whereas the sumo will put more emphasis on your hips and less on the lower back. It's good to train both methods since they do hit some different areas, and one method will benefit the other.

As far as squatting and pulling on the same day, since you're not competing it might be good to combine sumo and close-stance squat on same day, and conventional with wide stance squat on another day. Sumo deadlift is very similar to wide-stance squatting, and close-stance squat will be similar to conventional deadlift.

I have used that advice in the past Dave, however it seems that my foot position for both squats and deads can be considered "in between" so to speak. I am not narrow, nor powerlifter wide for squats, and my sumo deads are pretty narrow compared to the pros, in fact, the only thing really sumo about them is my hand position.

I am just happy that I found a squat groove that is working for me, and if it continues next time, the deadlift groove was pretty good too, as I had no back discomfort, and pretty much as perfect a deadlift rep as I am gonna have.

yellowmoomba · 07-12-2008, 11:15 AM

Nice workout today

BW +100 will be a nice accomplishment.

Stewart20 · 07-12-2008, 11:32 AM

Quote:

Originally Posted by yellowmoomba

Nice workout today

BW +100 will be a nice accomplishment.

Yep, I can finally be like you on the chins

soxmuscle · 07-13-2008, 06:14 PM

Quote:

Originally Posted by Stewart20

July 10

RI=2 min.

Squats
325 x 1 (9 sets)

Sumo Deadlifts
385 x 1 (9 sets)

*Well, that was hell. If it doesn't look like much, well try it and see

Hey stew, how's it going bud?

Just letting you know this workout caught my eye this morning when I was checking out your journal and I'm just now getting back from the gym.

All I can say is.. I hate you

Stewart20 · 07-14-2008, 09:51 AM

July 14

RI=2 min.

Squats
135 x 8
225 x 6
335 x 1 (4 sets)

Conventional Deadlifts
395 x 1 (4 sets)

*Weight was upped 10 pounds on each exercise and sets were reset back to 4. It was nice, it was like a pseudo deload compared to last time.

*went back to conventional deadlift, I will see if they bother my back in the coming days. I get so much more power off the floor with this style compared to sumos. The sumos were long, slow and agonizing even at this weight, while these flew up. I know I can do a lot more weight conventional style, but hopefully if I stay at this weight and work my way up, I will better perfect my form and maybe eliminate any future back problems.

*Hard to stop at 4 singles, it seems like nothing, but I am trying to stick to a plan.

Stewart20 · 07-14-2008, 09:53 AM

Quote:

Originally Posted by soxmuscle

Hey stew, how's it going bud?

Just letting you know this workout caught my eye this morning when I was checking out your journal and I'm just now getting back from the gym.

All I can say is.. I hate you

What's up sox? What are you talking about? I am sure you can do this workout, or at least close to it, you have a massive deadlift for your weight, and from what I remember your squat #s aren't too shabby either.

soxmuscle · 07-14-2008, 10:51 AM

I was referring to how spent I was at the end of the workout.

I'm feeling your pain here at work.

Stewart20 · 07-16-2008, 11:42 AM

July 16

All RIs=90 sec

Bench Press
135 x 8
225 x 5
335 x 1 (4 sets)

Chest Supported Rows
90 x 8
140 x 5
190 x 1 (4 sets)

DB Clean and Press
93.5s x 1 (7 sets)

Weighted Chinups
BW+95 x 1 (7 sets)

*Because of an overnight trip to Atlantic City that I got home from this morning, I didn't feel like doing my scheduled 10 sets of 1 with 325 and 180 respectively on the bench press and rows, so I skipped it and went to the "pseudo deload" workout of upping the weight 10 pounds and dropping to 4 sets of singles. Definitely a lot more manageable given my state right now.

*Presses and chins were fine, nothing to report, got through them nicely.

*All in all, a good workout considering the circumstances.

07-06-2008, 08:33 AM	#991
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,506 Photos: 2	Where did you come up with this program?
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

07-07-2008, 10:31 AM	#992
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,823 Photos: 2	July 7 POWER PHASE (RI=Recovery) Standing DB Clean and Press 91s x 1 (8 sets) Chest Supported Rows 180 x 1 (8 sets) Squats 325 x 1 (8 sets) PUMP PHASE (RI=60 sec) Standing DB Clean and Press 76s x 4 (3 sets) 76s x 3 (2 sets) Chest Supported Rows 160 x 4 (3 sets) 160 x 3 (2 sets) Squats 285 x 4 (3 sets) 285 x 3 (2 sets)
	http://futuretrainer.blogspot.com/ --My new blog!!

07-08-2008, 11:30 AM	#994
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,823 Photos: 2	July 8 Bench Press (RI=recovery) 325 x 1 (8 sets) Chinups (RI=recovery) BW+90 x 1 (8 sets) Done.
	http://futuretrainer.blogspot.com/ --My new blog!!

07-10-2008, 09:58 AM	#995
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,823 Photos: 2	July 10 RI=2 min. Squats 325 x 1 (9 sets) Sumo Deadlifts 385 x 1 (9 sets) *Well, that was hell. If it doesn't look like much, well try it and see
	http://futuretrainer.blogspot.com/ --My new blog!!

07-10-2008, 12:04 PM	#1000
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	But still, after squatting then deadlifting would kill me! Reguardless the comparision of the amount of weight u and I do, its tough on you at 325 just as 415 would be tough for me. I just wish my deads were good, but hey I dont compete so whats the point.
	www.crossfit.com

07-10-2008, 12:25 PM	#1002
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	Well atleast you squatted first. If you wouldve deadlifted first you may have broke yourself in 2.
	www.crossfit.com

07-10-2008, 03:48 PM	#1005
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	I think that conventional is a bit more drive from the quads, where as sumo seems to be more ham and low back dominant.
	www.crossfit.com

07-10-2008, 06:25 PM	#1006
DLDave Registered User Join Date: Jan 2008 Location: Columbus, OH Posts: 369	Actually, conventional is going to hit your lower back very hard as well as legs, whereas the sumo will put more emphasis on your hips and less on the lower back. It's good to train both methods since they do hit some different areas, and one method will benefit the other. As far as squatting and pulling on the same day, since you're not competing it might be good to combine sumo and close-stance squat on same day, and conventional with wide stance squat on another day. Sumo deadlift is very similar to wide-stance squatting, and close-stance squat will be similar to conventional deadlift.
	My log: http://www.ironmagazineforums.com/on...ining-log.html

07-12-2008, 10:37 AM	#1007
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,823 Photos: 2	July 12 All RIs=90 sec Bench Press 135 x 8 225 x 5 325 x 1 (9 sets) Chest Supported Rows 90 x 8 140 x 5 180 x 1 (9 sets) DB Clean and Press 93.5s x 1 (6 sets) Weighted Chinups BW+95 x 1 (6 sets) OWNED the bench press today. Super slow reps, even a pause at the chest, and no problems powering the weight up. Feeling a max attempt coming soon. Rows felt great too, nothing special to report Switched the rep scheme on the clean and press and chins so that my volume would be staggered between the first two exercises and the last two. Upped the weight 5 pounds on the c&p and chins. Pretty much owned the clean and presses too. Cleaned the DBs off the floor this time, super speed up to position. Press part was easy. Toyed with doing a press off the rack, but I figure the clean part is just as important as the press, so I stuck with it. *The chins were owned also to wrap up the day. Full hanging stretch and no momentum on these reps. BW+100 here I come
	http://futuretrainer.blogspot.com/ --My new blog!!

07-12-2008, 11:15 AM	#1009
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,506 Photos: 2	Nice workout today BW +100 will be a nice accomplishment.
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

07-14-2008, 09:51 AM	#1012
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,823 Photos: 2	July 14 RI=2 min. Squats 135 x 8 225 x 6 335 x 1 (4 sets) Conventional Deadlifts 395 x 1 (4 sets) Weight was upped 10 pounds on each exercise and sets were reset back to 4. It was nice, it was like a pseudo deload compared to last time. went back to conventional deadlift, I will see if they bother my back in the coming days. I get so much more power off the floor with this style compared to sumos. The sumos were long, slow and agonizing even at this weight, while these flew up. I know I can do a lot more weight conventional style, but hopefully if I stay at this weight and work my way up, I will better perfect my form and maybe eliminate any future back problems. *Hard to stop at 4 singles, it seems like nothing, but I am trying to stick to a plan.
	http://futuretrainer.blogspot.com/ --My new blog!!

07-14-2008, 10:51 AM	#1014
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,123 Photos: 10	I was referring to how spent I was at the end of the workout. I'm feeling your pain here at work.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

07-16-2008, 11:42 AM	#1015
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,823 Photos: 2	July 16 All RIs=90 sec Bench Press 135 x 8 225 x 5 335 x 1 (4 sets) Chest Supported Rows 90 x 8 140 x 5 190 x 1 (4 sets) DB Clean and Press 93.5s x 1 (7 sets) Weighted Chinups BW+95 x 1 (7 sets) Because of an overnight trip to Atlantic City that I got home from this morning, I didn't feel like doing my scheduled 10 sets of 1 with 325 and 180 respectively on the bench press and rows, so I skipped it and went to the "pseudo deload" workout of upping the weight 10 pounds and dropping to 4 sets of singles. Definitely a lot more manageable given my state right now. Presses and chins were fine, nothing to report, got through them nicely. *All in all, a good workout considering the circumstances.
	http://futuretrainer.blogspot.com/ --My new blog!!