Topic: lifting log

[Jeff Roark]

I am going to start keeping a log here if Chris doesn't mind. I am really trying to focus fully on the 2 lifts again. I am trying to use a Doug Hepburn style training program. I have sort of chopped it down and I do only 1 lift per day. I get lots of quality work in on the lifts. I'll start with tonights session. everything is in pounds obviously!

Warmups- YRG Yoga/Foam Rolling/Band stretching

Snatch- 95x2x5, 115x5x1, 135x5x1, 155x5x1, 175x5x1, 195x5x1, 215x7x1

Note:
I seem to be fighting a sinus infection that looks like its going to get the best of me. I have coughed and sneezed the past two days but was determined to train today. I definately didn't feel like I had too much pep in any of the lifts but still I got a pretty decent session in. I managed to get 7 singles with the 215lbs before I missed 3 attempts. Honestly, the attempts that I did miss I think I could have fought just a tad bit harder and saved them, but I didn't have that zip tonight for that kind of stuff. I'll stay here until I manage 10 singles and then bump it all up 5lbs.

[Shaun Le Conte]

What is a Hepburn style training program? I know who the man is but I am not familiar with anything he has espoused. I gather from your session that it's a simple style focusing heavily on the OL themselves.

[Jeff Roark]

Shaun,

Here is one of the easiest ways for me to do this. Copy and paste!

As far as the pump sets go, he called them the "C" workout, and treated them separately.
At the end of his career he actually split up the two workouts "Power" and "Pump" and used them as I mentioned, one for a few months and the other for a few months.

First 3-4 months:
one set of 5 at 50%
60% x 1
70% x 1
80% x 1
4-10 singles @ 90% ("A Routine")

when you peak out and cant add any more weight...

Second 3-4 months:
one set of 5 at 50%
60% x 1
70% x 1
80% or thereabouts for 4-10 sets of 3 ("B Routine")

OR

80% for 3/3/3/3/3 building to 5/5/5/5/5 ("C Routine")

I know its confusing because most of the online information shows him using the power and pump phases together in the same workout, but he advised me NOT to do that, and mentions the same in his videos.

He simply came to the conclusion that its too much work for most people (and himself once he rounded 50 years old...)

I have Thurston's bio of him and it also mentions using them together. I can only imagine he used old articles to piece together Doug's training.

Doug advised me to just focus on using a single rep routine "A" for everything strength related. It worked, and I managed to push my Clean and Jerk up from 140 to 170kg using the "A" routine alone.

For the past few years I have been focusing on cycling the "A" and "B" routines together and managed to push my bench up to 480 starting on the bottom(started at 280 after a layoff)and my squat up to 660 from the bottom up.

I wanted to chime in when I saw this article because Doug helped me all those years ago, and I wanted to "say thanks" in a way. I really hope more of you guys give this a try, it will do wonders for you.


Last thing and MOST IMPORTANTLY.

Doug never used percents, he realized some guys could do more than others at a certain percent.

If I mentioned percents I am sorry, I was just trying to illustrate.

He said to take 5 reps with a light weight to start. Then add weight and do a single, add again for another single and add yet again for the last single. This was the warm up. a set of 5 and 3-4 singles to get to your working weight.

The next single would be at your working weight, which was "heavy enough to strain with but not your max". This was not necessarily 90% but thats what it averages out to for me. YOU MAY BE DIFFERENT.

Use a weight you strain with but can get 4 singles, and build up to 10.

If you do the "B" routine, use a weight you can get 4 triples with and build it up the same way.

If you use the "C" routine, stay with 5 sets but start with 3's and build them up to 5's.

THE "C" (PUMP) ROUTINE IS JUST A SHORTENED VERSION OF THE "B" ROUTINE! Use it if you dont want to hang around for 10 sets, simple as that.

Basically, its the Westside "max effort method" without going to absolute failure. You can see it on Prilepin's table when he tells you to do 4-10 sets of 90%...

Some things never change but boy do they WORK!


those two post were pulled off of T-Nation from a guy called twiceborn. I know nothing about him personally. For major Doug Hepburn reading here you go.

http://ditillo2.blogspot.com/search?q=Doug+hepburn

enjoy!

[Jeff Roark]

02-16-09

Warmup- yoga/foam rolling/band stretching

C&J- 95x2x5, 135x5x1, 185x5x1, 225x10x1

Note:
Just a good fast paced training session. All singles felt like I was hitting the positions that I need to hit. I'll probably stay at this weight for another session or so and then slowly start adding some weight.

[Chuck Lopez]

how often is the 'A' workout done? like how many times a week? I've been using something along the lines of the 'C' routine (taken from Dreschler's book) for my bench and squats and its been working pretty well, nice website too

[Jeff Roark]

Chuck,

I guess it would depend on what you decide to do. For me I lift 3 times per week and alternate the two lifts at this stage so I guess for me it averages 3 sessions per 2 weeks for each lift. Also at this stage I am going for the 10 singles in each workout. If I get my 10 singles goal I move up 5lbs, but if I stop if I miss 3 lifts. Like the other night I managed 7 singles before I totalled 3 misses. Once I get into the really heavy stuff I will probably only go for 1 extra single per workout. I'd say for me that with be around a 230lbs Snatch and a 285lbs C&J.

[Jeff Roark]

02-20-09

Warmup- yoga/foam rolling/band stretch

Snatch- 175x5x1, 195x5x1, 215x10x1

Military Press- 185x10x1

Pull-downs- 3 sets of 15 of whatever weight I had on the machine

Note:
I've noticed that my base strength seems to be falling off pretty good. I am starting to aquire some aches and pains that I suspect could be the result of losing some of my conditioning and base strength. So, that being said I am just going to add a few basics to my workouts, but nothing thats going to drain me for the quick lifts, just supplement them a bit. I know one thing that my guess was right because my Military Press is off big time. I could have used 200lbs or so but it would have been a major strain. The 185 was not too tough. I also got all 10 singles on the snatch with only 1 miss at rep #6 so I was definately pleased with that.

this is how bad off my Military Press is now compared to last year!

http://www.youtube.com/watch?v=Rps_DVSrFXA&feature=channel_page

[Jack]

Wow, perfect press Jeff! Awesome old school.

Sjaak