Doug hepburn method pdf files

Anyway, again, totally different than the true hepburn method, but true to the idea of adding volume progressively through the addition of reps with the same weight, then upon reaching the rep goal, increasing the intensity and thus lowering the volume and ramping it up again. Oct 06, 2011 doug hepburn was one of the famous oldschool lifters of the golden age, a guy who was knocking out some spectacular feats back in the 1950s and 60s. If youre looking to introduce more volume into your offseason training, this may be what youre looking for. Based upon juggernaut training systems and chad wesley smith, the juggernaut method incorporates significant amounts of submaximal work to build work capacity in the lifter without overly taxing the cns. The conjugate method works because even small variations in a movement incur a very different stress on the nervous system thus taxing it in a different manner. In week two, you add one rep per exercise so instead of performing 222222 reps of the squat, you. One of doug hepburns training routines known as program a is known for its uncanny ability to create consistent strength gains. 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. Hepburn shire council budget 201112 page 50 forecast. Not specific to powerlifting, the juggernaut method will help athletes of many disciplines get stronger.

Many versions of the hepburn method can be found without accessories. A guide to using lars for windows by arden lake technologies, inc. Use features like bookmarks, note taking and highlighting while reading dinosaur training secrets. Mar 22, 2016 one such athlete was doug ivan hepburn. It has been reported that anderson can handle 1,500 pounds for the last method and pete farrar and myself used to perform 10 reps with 1,000 pounds.

There are two workouts listed, one for high volume and the other low volume. Doug hepburns 1953 training cycle physical culture study. Back issues of the dinosaur files see the pdf downloads section on our products page to grab back issues of. The deputy director of the federal bureau of investigation formerly known as the associate director is a senior united states government position in the federal bureau of investigation. Mar 11, 2018 that covers doug hepburn s life and lifting. Old school bodybuilding workout using free weights. Below is an example of an old school bodybuilding workout using free weights, basic exercises and a typical bodybuilding split used in those days. For our 30 day purpose, the variation in neural stress provided by the conjugate method is.

He won a weightlifting gold medal at the 1953 world championships. Douglas ivan hepburn september 16, 1926 november 22, 2000 was a canadian. Back issues of the dinosaur files see the pdf downloads section on our. These two articles on the hepburn method dont seem to. The doug hepburn strength and muscle building system kindle. In short, you use a weight you can lift for 8 sets of 2 and stick with it until you can perform eight sets of 3. Were talking about a guy that was putting 370 lbs over his head, with strict form, for triples, and 400 lbs for singles.

Developing an explosive force was an important theme in doug hepburns training. It includes tons of training tips from big doug along with not one, not two, and not three but twelve complete training programs. This book is perfect for drugfree strength training and musclebuilding. He won weightlifting gold medals in the 1953 world weightlifting championships as well as the 1954 british empire games in the heavyweight division.

Nov 26, 2010 xpdf is an open source library released under gpl license. Established by doug hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophyinducing volume of bodybuilding training, phatburn is a challenging program for advanced athletes. This is the key to success using the hepburn method. The programs follow doug hepburns own workouts back when he was setting records and winning championships but theyre scaled for the average trainee. His training methods are extremely effective but boring as hell. If you prefer viewing the file online without adobe, you can use the. Hepburn method powerbuilding program spreadsheet 2020. Developing an explosive force was an important theme in doug hepburn s training. He is also known as the first man to bench press 400, 450, and 500 pounds raw. May 03, 2019 meanwhile the canadian weightlifter doug hepburn won gold at the 1953 olympics. First, the trainee starts with a power routine for developing maximum. Doug hepburns 1953 training cycle an absolute goliath in the training world, douglas ivan hepburn or doug for short, was one of the most respected athletes of the midtwentieth century. The sandowplus site has added a new book by doug hepburn. I am posting this because i see a lot of post on here about people who are looking for some routines after finishing sl and ss.

Alvin kersh, the deputy director of the fbi, as featured on the x files. Winning gold medals at the 1953 world weightlifting championships, the 1954 british empire games and a series of other contests, hepburn is perhaps best. The doug hepburn method doug hepburn was a canadian strongman. This course includes detailed training programs that are based on doug hepburn s training ideas but adapted for the average trainee. Hepburn method powerbuilding program spreadsheet 2020 lift. Smolov jr and hepburn spreadsheets powerlifting forums. Export from blender import into trainz last updated. Its an advanced training system designed to increase strength gains. He was the first natural lifter to bench press 500 pounds, and he could squat 600 pounds for reps at the age of 54. Hepburn was born in vancouver, canada, on september 16, 1926. Pdfcreator in vba option for not opening pdf automatically. This precludes neural stagnation and thus overtraining. Born in vancouver with a club foot and a severe alternating squint, doug decided as a boy to surmount his disabilities by training with weights, setting his sights on becoming the worlds strongest man. May 01, 2020 contents1 juggernaut training method overview2 juggernaut training books3 juggernaut base method program spreadsheet3.

Doug hepburn has become synonymous with brute force and sheer simplicity. For more information on doug hepburns life and training philosophy. Oct 05, 2016 my favorite system of single rep progression. These two articles on the hepburn method dont seem to agree. The office is second in command to the director of the federal bureau of investigation. Includes a pdf summary of 2 pages description or summary of the book. In this tutorial, i am going to show you how to concatenate or combine two pdf files to a single pdf file.

Document resume ed 479 930 ea 032 257 author peterson, kent d deal, terrence e. Learning to play the guitar is fun with this carefully designed method for the young beginner. It was originally based on doug hepburns classic bench press workout, as told to me by bill starr many years ago. For example, once a pdf file is too large, it is not easy to send this file via email to your classmates or coworkers. Follow the hepburn plan for a few months and let me know what happens. Juggernaut training method base program spreadsheet 2020. The doug hepburn strength and muscle building system kindle edition by kubik, brooks d download it once and read it on your kindle device, pc, phones or tablets. In may we held our biggest morning tea at the cfa station. Phatburn powerbuilding program spreadsheet 2020 lift vault. Apr 25, 2016 old school bodybuilding workout using free weights. We call the program the texas method, because we are in texas and it is a method a very good one that has proven itself for years. Hepburn recommends heavy rows, chins, and dips as useful accessories, so they are included in the spreadsheet as optional.

Dec 17, 2019 hepburn shire council po box 21 daylesford 3460t. Jan 24, 2017 doug hepburns 1953 training cycle an absolute goliath in the training world, douglas ivan hepburn or doug for short, was one of the most respected athletes of the midtwentieth century. The doug hepburn workout for size and strength mahlers. Naturally, we jumped at the chance, since it was a great opportunity to visit one of the most beautiful cities in the world, party with the canadian lifters, particularly aldo roy, and also to meet doug hepburn. In fact, you can use the pdfstamper class to merge pdf files. Interestingly, hepburn trained in ed yaricks gym in california which reg park visited in 1949. I have a problem with pdfcreator where i am doing a series of printjobs in vba, but i want to do it silent. The programs follow doug hepburn s own workouts back when he was setting records and winning championships but theyre scaled for the average trainee. Doug hepburn laid out the rules for a program that will develop tremendous size, strength, and power.

In this way, this differs from popular powerbuilding programs of today that frequently program 34 accessory movements outside of the primary compound lift. Hepburn was a lifetime drugfree lifter and always opposed steroid use in sport. Deputy director of the federal bureau of investigation. In the early 1950s, canadas doug hepburn was hailed as the strongest man in the world. Rehabilitating the terrorists challenges in assessing. They might have met many people consider bill starr the father of the 5. In week two, you add one rep per exercise so instead of performing 222222 reps of the squat, you would perform 322222 and 766 on the deadlift. In the previous tutorial, you learnt to read pages from a pdf file and insert them to another pdf file by using the pdfstamper class. With pdfcreator you can control much more options and it produces extremely smaller files. Rehabilitating the terrorists challenges in assessing the.

Prisoner welfare organizations often staffed by former terrorists conducted their own analyses of the types of skills and training prisoners needed. Autoregulating hepburns methods archive rts forums. This workout is a modification of the training system used by oldtime canadian strongman athlete doug hepburn. What links here related changes upload file special pages permanent link page information. I did a 3x5 set scheme and about 15 lbs to my bench worksets in 6 weeks before moving onto texas method. Miranda shaw, the deputy director of the fbi, as featured on quantico. By utilizing this method, nonad valorem taxes are collected in the same manner as ad valorem taxes, thereby assuming the same. Exercises, workouts and training programs kindle edition by kubik, brooks d download it once and read it on your kindle device, pc, phones or tablets. Use features like bookmarks, note taking and highlighting while reading the doug hepburn strength and muscle building system. Cook steak, stirring, in two batches, for 2 to3 mins or until browned. Hepburn was said to do 5 heavy singles across followed by 5 sets of 5 reps. Douglas ivan hepburn september 16, 1926 november 22, 2000 was a canadian strongman and weightlifter. If the director is absent or the position is vacant, the deputy director automatically takes on the additional. A king of queens doug wears co logne that carrie dislikes.

In 1969 bob bednarski and i were invited to lift in a contest in vancouver. 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. Br paid program milenio noticias a las 722 kwhy deseada 1949, drama dolores del rio, jorge mistral. Oct 01, 2003 in 1969 bob bednarski and i were invited to lift in a contest in vancouver. Give both workouts a try and see which one works best for you. The doug hepburn strength and muscle building system.

The cameron 250 added fresh life to the mainlyjmw victorian under250cc class in racing and hillclimbing, although don considered it was too heavy. Doug hepburn program a excellent program free download as pdf file. Doug hepburn program a excellent program determinants of. Doug hepburn was one of the famous oldschool lifters of the golden age, a guy who was knocking out some spectacular feats back in the 1950s and 60s. Available from customer care center, 10475 crosspoint blvd.

Owen hall, the deputy director of the fbi, as featured on quantico. When it rolled at templestowe in september 1959 don scrapped it and built a lighter, smarter car looking like a threequarter scale mk 9 cooper. Doug hepburn strength training routine hepburns law by john myles, doug. Johnson department of computer science university of illinois padamczy, mha. I really like the hepburn program, but the initial 8 sets always sort of bugged me. Born crosseyed and with a clubfoot, hepburn took up weight training when he was 15 and overcame his disabilities to become incredibly strong by age 18 he could squat 340 pounds, bench press 260 and curl 140. The doug hepburn power and pump method for average joes the doug hepburn power and pump 8x3 protocol program a is one of my favorite training systems. Tom thurston has written the first biography of one of canadas athletic legends, doug hepburn. Pick a weight that you can lift eight but not nine times in a row and do the following power routine as indicated, making sure to take a two to threeminute rest after each set of repetitions. But dont forget one of the most important points that hepburn made in his book.