Grov mann ! 173 høy og 135 kg med 56 cm rund overarmen,82 cm rundt lår og 146 cm rundt brystet
Vinneren av VM i vektløfting i 1953 og vinneren av commonwealth games i 1994
Hadde blante annet 173 kg i clean and press
136 kg i rykk
174 kg i støt ( jepp, bare 1 kg mer i støt enn han hadde i press)
263 kg i benkpress
340 kg i knebøy
320 kg i markløft
202 kg i militærpress
120 kg i strict stangcurl
et par av hans treningsprogrammer:
Warm up however you like.
Eight sets of two reps. Every workout you add another rep to one of the sets.
2, 2, 2, 2, 2, 2, 2, 2
3, 2, 2, 2, 2, 2, 2, 2
3, 3, 2, 2, 2, 2, 2, 2
3, 3, 3, 2, 2, 2, 2, 2
3, 3, 3, 3, 2, 2, 2, 2
3, 3, 3, 3, 3, 2, 2, 2
3, 3, 3, 3, 3, 3, 2, 2
3, 3, 3, 3, 3, 3, 3, 2
3, 3, 3, 3, 3, 3, 3, 3
- now it is time to add weight and start over at eight sets of two
And I think the "pump" phase was three sets of six done 10 or so minutes after the power phase. You progress from three sets of six up to three sets of eight.
6, 6, 6
7, 6, 6
8, 6, 6
8, 7, 6
8, 8, 6
8, 8, 7
8, 8, 8
- start over with more weight
He also liked doing five sets of singles followed by five sets of five.
You started off by working up to one single and then added another one with the same weight every workout until you were at five singles.
1
1, 1
1, 1, 1
1, 1, 1, 1
1, 1, 1, 1, 1
- then you started over at one single with a heavier weight.
Ten or so minutes after your singles you would go to your pump phase which was five sets of three progressing to five sets of five by adding one more repetion every workout.
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
5, 5, 4, 3, 3
5, 5, 5, 3, 3
5, 5, 5, 4, 3
5, 5, 5, 5, 4
5, 5, 5, 5, 5
Before he died he said that he didn't believe that everyone needed to do both the power and pump phases in the same workout. He changed it to going from four singles up to 10 by adding one every session.
1, 1, 1, 1
1, 1, 1, 1, 1
1, 1, 1, 1, 1, 1
1, 1, 1, 1, 1, 1, 1
1, 1, 1, 1, 1, 1, 1, 1
1, 1, 1, 1, 1, 1, 1, 1, 1
1, 1, 1, 1, 1, 1, 1, 1, 1, 1
- then you start over with a heavier weight
When this program starts to get to be a bit much for you, you switch to triples with slightly lighter weights but the same progression.
3, 3, 3, 3
3, 3, 3, 3, 3
3, 3, 3, 3, 3, 3
3, 3, 3, 3, 3, 3, 3
3, 3, 3, 3, 3, 3, 3, 3
3, 3, 3, 3, 3, 3, 3, 3, 3
3, 3, 3, 3, 3, 3, 3, 3, 3, 3
- start over with a heavier weight
Alternate back and forth between the two programs every few months. You don't do them both in the same workout, you pick one or the other and stick with it for as long as you can keep making progress.
All very simple programs. Completely idiot proof and pretty much guaranteed to work. But like I said before, boring as Hell. If you've got the patience for them they will make you bigger and stronger. He recommended long rest periods between sets to conserve energy. Sit there and meditate for a while (five minutes or so) until you're ready to explode then go and take it all out on the barbell. Developing an "explosive force" was an important theme in Doug Hepburn's training. For example, going from 10 triples down to only four (but with 10 more lbs on the bar) would have you feeling so energetic that you feel like you might explode. After a few cycles of this you almost can't help yourself but to try for a new PR because of the "explosive force." And you can expect that PR to be a big one too. Just be ready to turn your brain off towards anything other than lifting and spend a lot of time in the gym.
A typical routine would be:
Standing Press
Bench Press
Curl
alternated with
Squat
High Pulls or Rows
Deadlifts
Three times a week.
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