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training ruts

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SpiderdanIcon...21-02-2013 @ 10:23 
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Post Edited: 21.02.2013 @ 10:24 AM by Spiderdan
Remember you only train to satisfy yourself, if you're not enjoying it try changing things round completely.

Personally Im avoiding worrying about rep or weight maxes. Trying to compete with yourself all the time will only lead to disappointment. This is why i always struggled with programs like 5/3/1 - I would always be highly annoyed if I didnt hit a rep max, I couldnt see that doing the minimum was okay.

I picked up the hepburn method at the beginning of the year.

I hit 200kg on the squat (for what wasnt a true max) last week, my work sets for january were with 155kg and for this month it is 162.5kg.

When i come in for a squat session I know that even on a crap day I can hit those weights because its only around 75-80% of my true max. On a good day the weight feels and light moves quickly which is a great confidence boost.

Im doing nine sessions with that weight only adding 1 rep per session before moving it up and by the time thats done the weight is easy.

I do push myself if I want to and if things feel great but if they dont....no sweat, I still did more than last time.

Its slow but you see progress every session and you avoid getting yourself into a rut.

Bottom line.......ditch the ego and dont worry what your numbers are get better at lifting, become more technically proficient.

Lift with speed and a bit of explosiveness and you'll still get a decent training effect. Use a weight that forces you to use good form but is not too heavy that it breaks it or you down.
brownbearIcon...21-02-2013 @ 11:01 
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nice improvement on that hepburn method
SpiderdanIcon...21-02-2013 @ 12:38 
Member 3353, 169 posts
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brownbear said:nice improvement on that hepburn method


I had been messing around at the 185kg level for a little while not really getting anywhere. I can practice alot more effectively with a lighter weight.

Its getting to the point where anything from 170kg to 200kg feels the same because im using the same technique.

Im slowly understanding why I see some powerlifters make maximal effort look explosive, easy and no different to sub-max work.
RodgerIcon...21-02-2013 @ 12:51 
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salad dodger *missing*
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That makes a lot of sense spiderman. Cheers.

I do enjoy the training, even though as mentioned earlier I dont always have must time in the week to fit in everything.

Maybe Im expecting too much of myself wanting to get 5 reps out on a 1+ set, knowing that Ive done more reps on a weight in the past at lighter bodyweight etc....

As my mrs pointed out again last night my age (!) and that its just a hobby, its very true haha
ben66Icon...21-02-2013 @ 12:57 
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Why get fat to look big?
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Start doing some new movements- Snatches, jerks, front squat etc- makes training much more interesting IMO. Worked for me when things go stale, also gives you a break form the usual stuff.
RodgerIcon...21-02-2013 @ 13:09 
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salad dodger *missing*
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Im enjoying the movements still Ben. I think I maybe just need to get on with it and stop complainingEmbarassed
hixxy1985Icon...21-02-2013 @ 13:13 
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Rodger

you need a training partner.

No wonder ur bored u train solo.
RodgerIcon...21-02-2013 @ 13:17 
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salad dodger *missing*
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Post Edited: 21.02.2013 @ 13:18 PM by Rodger
hixxy1985 said:Rodger

you need a training partner.

No wonder ur bored u train solo.


I think I may have one if he (re)joins a decent gym - young Liam
jimmyfIcon...21-02-2013 @ 13:39 
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Simeon said:
Oh dear, where's Vanillagorilla?? Grin Tongue


lol sorry wa mi comments grounds for geting a smacked arse or sumat Eek Confused Unhappy Grin
DanIcon...21-02-2013 @ 14:45 
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Dan is old fashioned.
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Hepburn method sounds interesting, I'll google it.
I also train alone, but pretty much always have.
I think a lot of my problem is in my head. I've lost 4.5 stone and still think I can lift what I used to lift and I just can't. Simple as that, but I can't stop myself trying, I just can't accept that a 16.5 stone me isn't as strong as a 21 stone me !!!
bigdave30Icon...21-02-2013 @ 14:59 
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if I had a hat on I would take it off
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x 2, i fall into a rut quite often and this, i think, is the reason y!!!!
any1 in south wales wanna training partner - PM!!!!
hixxy1985 said:Rodger

you need a training partner.

No wonder ur bored u train solo.


Tongue
DanIcon...21-02-2013 @ 15:01 
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Dan is old fashioned.
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Hepburn system seems totally different to anything I've tried before.
Only downside is they are going to be quite long sessions, 21 sets per routine with 2 minute rests between sets is 42 minutes just in rest periods alone !
And that's without any assistance work, rowing, chins, triceps, biceps etc.
Interesting idea though, adding reps instead of adding weight.
bryceIcon...21-02-2013 @ 15:19 
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Juice loose aboot this hoose
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Dan said:Hepburn system seems totally different to anything I've tried before.
Only downside is they are going to be quite long sessions, 21 sets per routine with 2 minute rests between sets is 42 minutes just in rest periods alone !
And that's without any assistance work, rowing, chins, triceps, biceps etc.
Interesting idea though, adding reps instead of adding weight.


Takes ages to do, its a nice idea for progression though. Could always scale back as you require. I just found it made me quite tired.
DanIcon...21-02-2013 @ 19:07 
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Dan is old fashioned.
Member 27, 2028 posts
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bryce said:
Takes ages to do, its a nice idea for progression though. Could always scale back as you require. I just found it made me quite tired.


Being giving this some thought and I think I might adapt it.
I've been doing a Westside based routine with heavy days and light days with greater volume.
On the heavy days I have been doing fives but now I have read this Hepburn system I might reduce that to heavy doubles and increase the reps to triples as Hepburn suggests.
On my light days I have been doing nines, and I might drop to sixes and work towards eights, again as Hepburn suggests.
If nothing else it will give me a bit of variety.
shauncleggIcon...21-02-2013 @ 19:21 
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Rodger said:well I only train twice a week



train more bro.

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