Smolov JR. He is also known as the first man to bench press 400, 450, and 500 pounds (raw). I can only imagine he used old articles to piece together Doug’s training. [/quote]. I haven’t looked around to see if there are different variants of it though. So I want to look at his programs, which are quite interesting because they aren’t quite the same old things you see every day. The singles were dropped because, let’s face it, that’s a long workout; and thus you get the 5×5 we know today. He was the first natural lifter to bench press 500 pounds, and he could squat 600 pounds for reps at the age of 54. The programs you’ll tend to find from Doug talk of doing a ‘power’ routine followed by a ‘pump’ routine. Quick question, what is Hepburn?[/quote]. one set of 5 at 50% Each workout, you’d add one more single until you hit eight reps. Another variant attributed to him starts out with 8×2 (eight doubles) – just like the singles, these should not be maximal sets.

Was there an updated spreadsheet somewhere hidden in dungeons? I’m pretty sure that Mahler’s article (that that thread is a response to) differentiates between the singles and the doubles to triples routine, though like much that came from from this era of strength training, a lot comes from hearsay, word of mouth, interviews, etc.

Is this current spreadsheet even viable? The Original ‘Power’ and ‘Pump’ RoutinesThe programs you’ll tend to find from Doug talk of doing a ‘power’ routine followed by a ‘pump’ routine.The ‘power’ routine would have you start out with a weight that you could handle for five singles. Thanks for making these but a quick note on the Hepburn sheet: the “A” program is the singles program as far as I can remember. The A, B, and C RoutinesI grabbed this information from a poster named twiceborn over on T-mag, perhaps one of the few useful things to come out of that site. Hepburn Method Powerbuilding Program Spreadsheet. I have Thurston’s bio of him and it also mentions using them together. Doug Hepburn has become synonymous with brute force and sheer simplicity. These weren’t meant to be all-out maxes; heavy, yes, but not ass-kicking grinders. I told you that thing goes back ages. Each workout, you’d add one more single until you hit eight reps.Another variant attributed to him starts out with 8×2 (eight doubles) – just like the singles, these should not be maximal sets. This is reflected in his programs, which focus entirely on compound strength movements and do not explicitly recommend any direct accessory work. If any readers happen to know, or if you’re twiceborn and you happen to read this, drop me a line.On Doug’s newer A and B routines:One thing Doug changed later in his life is that you DO NOT do the Power and Pump programs together in the same workout.He felt the Pump program was overkill and probably did him more harm than good.

This is reflected in his programs, which focus entirely on compound strength movements and do not explicitly recommend any direct accessory work. He won weightlifting gold medals in the 1953 World Weightlifting Championships as well as the 1954 British Empire Games in the heavyweight division.

He is also known as the first man to bench press 400, 450, and 500 pounds (raw). This routine is working so far, the heavy weight feels like light now. Doug Hepburn has become synonymous with brute force and sheer simplicity. Haven’t read it in a while and to be honest I’m not sure the A routine is even mentioned in there, lol. (4 to 10 reps with 90%)“B Routine” – Use triples and do the same progression. 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. Little heads up, you put the wrong links underneath each programme haha. It calls the program “A” and uses doubles turning to triples as the month progresses and starting at 80% of your max or 8 rep max. 5/3/1 is the best program ever but you can also do smolov jr on monday and hepburn on wednesday, with block periodization on friday. Heavy, yes, but not grinders. [quote]daraz wrote: 5/3/1 is the best program ever but you can also do smolov jr on monday and hepburn on wednesday, with block periodization on friday. Follow the Hepburn plan for a few months and let me know what happens. Doug was benching over 500 lbs in days before bench shirts.Yeah yeah, genetics blah blah anything works for them blah blah. Doug Hepburn laid out the rules for a program that will develop tremendous size, strength, and power. working from 8 doubles to 8 triples) but list it as the “A” program. [/quote], [quote]Zerpp wrote: Douglas Ivan Hepburn (September 16, 1926 – November 22, 2000) was a Canadian strongman and weightlifter. 3 weeks 531, add the 10lbs to lower lifts, 5lbs to upper I really hope more of you guys give this a try, it will do wonders for you. This was used when you went stale on the “A” routine, and was used until you were using the same weight for triples as you did for singles on “A” (12-30 reps with 75-80%)You would do the “A” program until you went stale (and you WILL go stale, trust me) and then switch to the “B” routine for a few months. But, Doug wasn’t just strong. This means that there’s no complex planning or periodization involved – you follow the plan as outlined and progress takes care of itself. He was supposedly the first man to bench 500.

You don’t pick and choose depending on the day,you use them in order, A/B/A/B Doug thought the average guy could go 4 months on each before having to switch to the other program.

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. Maclinkplus deluxe 16 free download. Thanks for the spreadsheets - I’ve been looking for the Hepburn one for a while. It worked, and I managed to push my Clean and Jerk up from 140 to 170kg using the “A” routine alone. They look a little off in google docs but look ok if you download them as an excel file. Then add weights to upper and lower, and do another 3 weeks 531 You may not reach those weights without Doug’s genetics, but that doesn’t mean you can’t learn some lessons from what he recommended. But don't forget one of the most important points that Hepburn made in his book: Have a life outside of training. Now i just finished this week doing 10 sets of singles and the weight that i used for the squats and deads after felt like speed reps i rested only a 1 minute to 1 minute and a half between sets and the workout went by like that, i feel eager to max out but will not and just keeping adding weight conservitively. You have the “B” programmed into the sheets (i.e. Doug Hepburn. use the first month of the spreadsheet. 8 sets of 90% singles followed by a full 5×5 would kill any of us.His refined training which he advised when older and wiser (in the late 90’s before his death) went like this:“A Routine” – Use Singles, start with 4 total and build up one rep per workout until you hit 10. Funny how all this stuff connects.As he became older, I’m told that he changed his mind about those suggestions, feeling that doing both of the ‘power’ and ‘pump’ routines in the same session was overkill. He won a weightlifting gold medal at the 1953 World Championships. Douglas Ivan Hepburn (September 16, 1926 – November 22, 2000) was a Canadian strongman and weightlifter. These setups rely on a lot of very low-rep sets, in the same vein as Anthony Ditillo or Steve Justa; stuff you just don’t see a whole lot of these days what with all the ‘bodybuilding’ floating around.I like Doug’s routines because they’re simple, and because they’re largely auto-regulating. 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 won a weightlifting gold medal at the 1953 World Championships. 80% or thereabouts for 4-10 sets of 3 (“B Routine”), 80% for 3/3/3/3/3 building to 5/5/5/5/5 (“C Routine”). The ‘power’ routine would have you start out with a weight that you could handle for five singles. My 5RM is around 87-88% so 80% isn’t TOO conservative, but 80% for the “A” program is way, way too low. That’s a bit of a different approach from the common 5×5 ‘sets across’ that’s popular today.Interestingly enough, the story goes that both Bill Starr and Mark Rippetoe were originally influenced by Hepburn’s approach, combining the 5×1 and 5×5 workouts.

I got the program off the powerlifting watch website at http://www.powerliftingwatch.com/files/The%20Doug%20Hepburn%20Method.pdf. Each workout, you’… He was also as big as a tank. 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. Add multiple sets of 5 on top of that and you’re gonna be in the gym awhile.With that in mind, he changed to the three routines that are listed below, named simply ‘A’, ‘B’, and ‘C’. He was also as big as a tank. Not sure if your still around. The Doug Hepburn Power and Pump Method for Average Joes The Doug Hepburn power and pump 8x3 protocol (Program A) is one of my favorite training systems. I have to say I agree, because anything that has you doing a ton of low-rep sets is going to be a hard workout all by itself. Check it out. During the 1950s he was publicly known as the "world's strongest man" for his many feats of strength. 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. The Doug Hepburn Method. Download Free Body Pump Routine Pdf To Excel Free; 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. Doug Hepburn was a Canadian strongman. Each workout, you’d add a rep until you hit 8×3 (that’s eight triples).Then you’d follow that up with the ‘pump’ routine, which was your basic 5×5 setup. 60% x 1 Download Free Body Pump Routine Pdf To Excel, ▄ Download Free Body Pump Routine Pdf To Excel, Download Free Body Pump Routine Pdf To Excel Free, Tecumseh Compressor Serial Number Identification, Download Software Penerjemah Bahasa Videos, The Amazing Spider Man 2 Crack Free Download, Future Of Forestry Twilight Rapidshare Premium. http://www.sandowplus.co.uk/Competition/Hepburn/Hepburns%20Law/Hepburns%20Law.pdf. Heavy, yes, but not grinders. strength realization), and intensity, AMRAP sets are used to test and adjust 1RM when moving to a new phase, Can be run as a 10 week program if not peaking OR a 12 week program if peaking for a meet (last 2 weeks of program are peaking weeks).

Revitalizing this thread I guess you could say. then put those numbers in the hepburn spreadsheet, and Doug was old school strong. In either case, the starting weight is too low, IMO. Sure thing. A time-tested way to get strong from old-time weightlifter and strongman Doug Hepburn. It's powerbuilding at its finest - brutal, hard work on basic exercises. Doug was old school strong. I’m going to give this one a run after smolov jr and see how it goes. Doug advised me to just focus on using a single rep routine “A” for everything strength related. Back and forth. Not sure how to link to individual posts so here’s explanation of the differences between the A, B and C programs from this thread (http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_article/hepburn_solution_for_strength_and_power_1?id=2268213&pageNo=1): [quote]As far as the pump sets go, he called them the “C” workout, and treated them separately. This is workin out great for me, i didnt use percents and havent maxed out in months so i just did a single until it was mad heavy and decided to do those for the sets, first week or 2 the first four sets on the squat felt like max attempts every time and i coudlnt even believe i had to deadlift after wards. Below there are essentially 2 programs, each with a power phase and…

Hepburn has been inducted into the Canadian Olympic Hall of Fame... http://www.chidlovski.net/liftup/a_anderson_n_hepburn.asp.