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Why the icelandic flag? Nice setup, btw.
Obviously in deference to the norse squat god.
Why the icelandic flag? Nice setup, btw.
Obviously in deference to the norse squat god.
Where the hell have you been...
Why the icelandic flag? Nice setup, btw.
I'll give this a bump.
425x1x10. Most reps felt easy and moved fast.
Did 425x1x8 and 425x2 (4.5 lb PR) last week.
Onto 435 for my next cycle. I did 435x1x7 before i started Hepburn, so I'll be in PR territory in 5 weeks. I'm expecting it to feel a lot lighter this time around.
365 front squat this morning was a grinder but, also a 25 lb PR
Why in Thor's name did you pause at the bottom?
That's some serious squatting, nice work Cratos. I've never read up on Hepburn I'm going to have to take a look at it, I like the idea of lots of heavy singles.
Thanks.
You don't start with lots of singles. The cycle starts at 4 and you add one each week.
I'm really enjoying the program.
Hey Cratos, would you be able to share info on this Hepburn program?
Power Phase
After doing two warm-up sets, choose a weight you can handle for three reps, and do 5x1. Rest three to five minutes between each set. At the next workout, do 6x1. If you can't complete all six reps, you either started too heavy, or you aren't taking long enough breaks. The goal is to work up to 8x1 over several workouts.
When you reach 8x1, add five to ten pounds, drop back to 5x1, and repeat the process. This manner of progression automatically cycles the intensity to avoid overtraining. As the workout's intensity goes up, the volume decreases to induce adaptation.
So do you basically nix the pump phase in your training and do assistance exercises instead? How do you go about it? (Just curious)
This is interesting, I like the idea of a lot of singles for training. Is there anymore information on this aside from the T-Nation article?