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Month: November 2015

Hepburn Deadlift/Overhead Press A

11/18/2015

Deadlift
210 x 5
320 x 5
425 x 3
530 x 2
530 x 2
530 x 3
530 x 3
530 x 3

Overhead Press
60 x 5
90 x 5
120 x 3
150 x 2
150 x 2
150 x 3
150 x 3
150 x 3

DB Rows
100 x 7
100 x 7
100 x 7

DB Overhead Press
40 x 7
40 x 7
40 x 7

Hepburn Squat/Bench Press A

11/17/2015

Squats
180 x 5
270 x 5
360 x 3
450 x 2
450 x 2
450 x 3
450 x 3
450 x 3

Bench Press
110 x 5
165 x 5
220 x 3
272.5 x 2
272.5 x 2
272.5 x 3
272.5 x 3
272.5 x 3

Box Squats
310 x 7
310 x 7
310 x 7

Dips
10 x 7
10 x 7
10 x 4

Hepburn Deadlift/Overhead Press B

11/14/2015

Deadlift
210 x 5
320 x 5
425 x 3
530 x 2
530 x 2
530 x 2
530 x 3
530 x 3

Overhead Press
60 x 5
90 x 5
120 x 3
150 x 2
150 x 2
150 x 2
150 x 3
150 x 3

Pendlay Rows
185 x 7
185 x 7
185 x 7

DB Curls
55 x 7
55 x 6
55 x 6

Hepburn Squat/Bench Press A

11/10/2015

Squats
180 x 5
270 x 5
360 x 3
450 x 2
450 x 2
450 x 2
450 x 3
450 x 3

Bench Press
110 x 5
165 x 5
220 x 3
272.5 x 2
272.5 x 2
272.5 x 2
272.5 x 3
272.5 x 3

Box Squats
305 x 7
305 x 7
305 x 7

Dips
10 x 7
10 x 6
10 x 5

Hepburn Deadlift/Overhead Press B

11/7/2015

Deadlift
210 x 5
320 x 5
425 x 3
530 x 2
530 x 2
530 x 2
530 x 2
530 x 3

Overhead Press
60 x 5
90 x 5
120 x 3
150 x 2
150 x 2
150 x 2
150 x 2
150 x 3

Barbell Rows
260 x 7
260 x 7
260 x 7

DB Curls
50 x 7
50 x 7
50 x 7

Hepburn Squat/Bench Press B

11/6/2015

Squats
180 x 5
270 x 5
360 x 3
450 x 2
450 x 2
450 x 2
450 x 2
450 x 3

Bench Press
110 x 5
165 x 5
220 x 3
272.5 x 2
272.5 x 2
272.5 x 2
272.5 x 2
272.5 x 3

Conventional Deadlift
290 x 7
290 x 7
290 x 7

Dips
5 x 7
5 x 7
5 x 7

Hepburn Deadlift/Overhead Press A

11/4/2015

Deadlift
210 x 5
320 x 5
425 x 3
530 x 2
530 x 2
530 x 2
530 x 2
530 x 2

Overhead Press
60 x 5
90 x 5
120 x 3
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2

Pull Ups (Wide/Close/Neutral w/ bands)
-30 x 7
-30 x 7
-30 x 7

DB Upright Row
50 x 7
50 x 7
50 x 7

Hepburn Squat/Bench Press A

11/3/2015

Going forward, I’m going to be making smaller jumps in weight. I can feel a stall in the not too distant future if I do not.

Squats
180 x 5
270 x 5
360 x 3
450 x 2
450 x 2
450 x 2
450 x 2
450 x 2

Bench Press
110 x 5
165 x 5
220 x 3
272.5 x 2
272.5 x 2
272.5 x 2
272.5 x 2
272.5 x 2

Box Squats
300 x 7
300 x 7
300 x 7

Dips
5 x 7
5 x 7
5 x 6