Tuesday, March 8, 2022

Super Strength, Part Three - Doug Hepburn

 





Your SETS AND REPETITIONS
MONDAY
Exercise No. 1 - Deep Knee Bend

Perform a warm-up with a poundage that FIVE CONSECUTIVE repetitions can be performed with comfort, after which, perform four SINGLE repetitions, increasing the poundage at each single repetition so that on the fourth repetition a near limit poundage is attained. The Trainee is to continue with the final poundage and strive to increase the number of repetitions a maximum of ONE repetition in each succeeding training session until a maximum of THREE single repetitions can be performed. 

NOTE: Do not attempt to perform more than advised as this practice could cause staleness.

When the required amount of repetitions can be performed, increase the warmup and the following four single repetitions, as explained above, by five pounds and again strive for the required three singles. When this can be accomplished repeat as explained. 

NOTE: When performing a lower body exercise a 10-pound increase is permissible.

When the Trainee has completed the above portion of the exercise routine, decrease the poundage so that 5 sets of THREE CONSECUTIVE repetitions can be performed in the Deep Knee Bend and the Deadlift. Strive to increase the number of repetitions by ONE in each exercise and in each training session. 

For example: 

Assuming that the Trainee has performed the five sets of three consecutive repetitions, then in the following training period the Trainee will perform: 

4 consecutive repetitions in the first set and three in the remaining 4 sets. Then, in the following training session: 

4 consecutive repetitions in the first set, four in the second set, and three in the remaining three sets. 

The succeeding training session would require:

4 consecutive repetitions in the first set, 4 in the second set, 4 in the third set, and 3 in the remaining three sets. 

3,3,3,3,3
4,3,3,3,3
4,4,3,3,3
4,4,4,3,3 . . . 

[Note: another progression - 
3,3,3,3,3
4,3,3,3,3
5,3,3,3,3
5,4,3,3,3
5,5,3,3,3

I prefer the first.

With "Hepburn" progressions, it's possible to sync up the singles and the 3-5's. For example, start with one single the first session, along with two sets of 3's. Add a single, and one consecutive rep each session . . . 

First session:
1 (single)
3,3

Next session:
1,1 (two singles)
4,3

1,1,1
4,4

1,1,1,1
5,4

1,1,1,1,1
5,5
and add weight next session to both the single performance and the Three-to-Fives. 

This format would not be used in a layout such as this, the Super Strength routine. You could, of course, but the main goal of this routine is the rapidly progressing upward movement of the single rep poundages, using only three sessions at each weight level, resulting in a poundage increase each week, barring fails and/or staleness. However, nothing is writ in stone with any routine unless you choose to writ it, eh. Remember. No grinding. No training on the nerve, and no psyching up. That would destroy the whole foundation of what this method is build upon. Watch any video of Doug lifting. Cool, calm confident and in charge. The headwork is all done ]  

Continue in the above manner until the required 5 sets of 5 consecutive repetitions can be performed, then increase the poundage and repeat from the beginning as explained. 

NOTE: The instructions as to number of sets and poundage increases applies in all exercises in each daily training routine. 

In the majority of cases the poundage used in the heavy single repetitions and the sets of consecutive repetitions will increase proportionately [in a way that corresponds in size or amount].


IMPORTANT

As training progresses the Trainee will encounter intervals when a failure to succeed with the required addition of single repetitions. This is quite normal and should net be regarded as staleness. 

When a failure to succeed with a single repetition gain in the sets of single repetitions occurs, proceed as instructed with the sets of consecutive repetitions. If the Trainee then experiences a failure to add one repetition to he consecutive reps the Trainee may conclude that a mild staleness is present and therefore it is advised to discontinue training until the following training period. If the stale condition persists in the following exercise sessions a layoff of one week is advised. If this fails to correct the stale condition all training poundages are to be reduced so that the minimum number of repetitions can be performed and proceed from this point as before. [A step back to continue moving forward.]

NOTE: When striving for a repetition gain the Trainee may take a second attempt if desired. This is recommended if a failure is experienced that was almost successful. 


Exercise No. 2 - Two Hands Deadlift
Same sets and repetitions as in Deep Knee Bend Routine


TUESDAY
UPPER BODY ROUTINE
Exercise No. 1 - Bench Press
Same sets and repetitions as in Deep Knee Bend Routine

Exercise No. 2 - Two Hands Curl
Same sets and repetitions as in Deep Knee Bend Routine


WEDNESDAY
LOWER BODY ROUTINE
Exercise No. 1 - Deep Knee Bend
Exercise No. 2 - Two Hands Deadlift
Same sets and repetitions as in Deep Knee Bend Routine


THURSDAY
UPPER BODY ROUTINE
Exercise No. 1 - Press From Stands
Exercise No. 2 - Two Hands Curl
Same sets and repetitions as in Deep Knee Bend Routine


FRIDAY
LOWER BODY ROUTINE
Exercise No. 1 - Deep Knee Bend
Exercise No. 2 - Two Hands Deadlift
Same sets and repetitions as in Deep Knee Bend Routine


SATURDAY
UPPER BODY ROUTINE
Exercise No. 1 - Bench Press
Exercise No. 2 - Two Hands Curl
Same sets and repetitions as in Deep Knee Bend Routine


SUNDAY
UPPER BODY ROUTINE
Exercise No. 1 - Press From Stands
Same sets and repetitions as in Deep Knee Bend Routine


TAKE NOTE: The above course is expressly designed for those who are in above average physical condition and are conversant with the basic principles of weight training. 

Those who experience difficulty following the above routine are advised to follow the preparatory exercise routine outlined below for a period of weeks before concentrating on the Super Strength course.

The same principle of poundage increasement [ya gotta love a feller who knows archaic words and their usage] is to be employed in the Preparatory Training Routine, except that the Trainee is to perform 5 sets of 5 consecutive repetitions, increasing, working from a minimum of 3 to a maximum of 5 repetitions in the final set. 

NOTE: The following procedure is to be used in the performance of the sets of consecutive repetitions when the heavy singles are temporarily discontinued due to staleness.

Warm up with 5 consecutive repetitions in the normal manner, then perform 5 sets of 3 consecutive reps, increasing the poundage each set so that a maximum of 2 consecutive repetitions can be performed in the 5th set. 

[Warmup - 5 reps
then
3,3,3,3,2.]

Strive to increase the number of repetitions in the final set by one each training period. When 3 reps can be performed in the 6th or final set increase the poundage in the warmup and the following sets proportionately so that in the 5th set only 2 repetitions can be performed, then repeat as above explained. 


PREPARATORY PROGRAM 

MONDAY

Bench Press
Two Hands Deadlift
Deep Knee Bend
Two Hands Curl


WEDNESDAY

Press From Stands
Two Hands Deadlift
Deep Knee Bend
Two Hands Curl


FRIDAY

Bench Press
Two Hands Deadlift
Deep Knee Bend
Two Hands Curl


Note: An alternate approach, one based on each day's ability, can fit the basic Super Strength layout up top, if your temperament doesn't suit the given method. Same lifts, same daily layout. Warmup, work up in singles to a daily training max, drop around 20% and work in the 3-5 range with that weight.


Enjoy Your Lifting! 




 
















 


























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