Doug Hepburn Deadlift Routine

[FUZO]

TweetDoug Hepburn Deadlift Routine



Doug Hepburn was considered one of the strongest men in the world at one time. He was mostly pre-steroid era, and had a bench press in the 500's, as well as a big squat, and a big deadlift. He was also a genetic wonder. He was one of those who worked VERY hard to get VERY strong. This routine is definitely not for a beginner or a hardgainer, although someone out there who fits one or both of those criteria is bound to try it. It also is only the deadlift part of the routine. Obviously, other body parts would need to be worked into this routine, unless you just liked working deadlift only for some reason. I am not going to venture in to the possible variations on this routine. I will also not offer suggestions on it, or suggest "weights" to be used or "percentages of 1 rep max". Not to be "smarty-pants" about it, but if you don't really know what you are doing, this routine is not right for you.

It is worked on a 3 workout cycle. When the "cycle" is complete, you would start on workout 1 again, and add weight to the lifts. It is "suggested" that you add 10 lbs. a "cycle". 5 lbs. might be just as appropriate (my first and last suggestion). When you look at the routines, you will see two "series" that are printed in bold type. These are your primary work sets. That doesn't mean you coast on the other stuff. It just means you put the most possible intensity into those sets. The last sets and reps in each of these two "series" should be at near maximum and maximum effort. There is no "warm-up" in this routine. You will be warming up on the first 4 sets of 8. You might want to do a little stretching and empty bar work, prior. But there is too much work to do, to be warming up a lot. This routine is also probably best done with a "Trap Bar". Obviously Hepburn didn't use one, but go ahead and wimp out and use one if you can. You will be BEAT at the last few sets of this one, and a Trap Bar may save you from "poor form" injuries. Oh.....no straps allowed.

Here goes....
Routine 1:

4 x 8
1 x 3
7 x 2
1 x 6
1 x 5
3 x 4
1 x 3
1 x 10

Routine 2:

4 x 8
2 x 3
6 x 2
1 x 6
1 x 5
3 x 4
1 x 3
1 x 10

Routine 3:

4 x 8
3 x 3
5 x 2
1 x 6
1 x 5
3 x 4
1 x 3
1 x 10

[badasz32]

Tweettoo many reps for my taste.

[Powerpress]

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too many reps for my taste.

for real...my lower back and CNS would be fried from that workout.

[kite]

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too many reps for my taste.

Ditto. I know of a few that benefit from doin higher reps in the dl, but VERY few. I never go above 5 unless its sldl in which case I'll throw in some higher reps every once in a while.

[daved150]

Tweet5-8 reps at 4-5 sets, is good for me!!!
ofcource, thats after 2-3 warm up sets

[badasz32]

Tweeti am a big fan of squat, push press, and Dead lift. I think 4 sets of 6-10 with a change in output and weight would work best for most lifters. not saying if I compete again I wont try this to rev up for another contest but on a daily grind this would get old or cause injury.