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"Doing more exercise with less intensity,"
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This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

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spud

Turpin,

I just thought I'd say your pullup form on this video:

https://www.youtube.com/...h?v=OxKFLyS10zs

Is perhaps the best I've seen on the internet. No kidding.

I slowed the video down to 0.25x the speed and they are flawless.

There is no movement at the knees or hips. The lower body stays where it is instead of squirming forward under the bar.

Your spine stays in the position it's in at the start of the set.

You don't do that stupid stuff where people believe they have to look forward and get their chin over the bar, rounding their upper back in order to do so. Instead you keep looking at the ceiling and you pull bar to clavicles.

Outstanding.
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Turpin

spud wrote:
Turpin,

I just thought I'd say your pullup form on this video:

https://www.youtube.com/...h?v=OxKFLyS10zs

Is perhaps the best I've seen on the internet. No kidding.

I slowed the video down to 0.25x the speed and they are flawless.

There is no movement at the knees or hips. The lower body stays where it is instead of squirming forward under the bar.

Your spine stays in the position it's in at the start of the set.

You don't do that stupid stuff where people believe they have to look forward and get their chin over the bar, rounding their upper back in order to do so. Instead you keep looking at the ceiling and you pull bar to clavicles.

Outstanding.



Thank you , that's very much appreciated Spud.

T.
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spud

It's sad that I feel like I have to clarify this, but I only slowed the video down in order to look at the finer details of your form. I wasn't longing for you to perform chins at superslow rep speed. LOL.

Here's a couple of questions for you Turpin.

What's your hydration like? Do you do superhydration? Do you aim for a certain amount of water each day? Do you simply drink when you feel thirsty?

Also, have you ever done higher rep squats or deadlifts? Clearly not when preparing for a meet, but at other times.

I guess I'm thinking anywhere between 10 and 30 reps. I'm simply curious.

I found them rather tax to do in one continuous set so I started doing 3 reps and then resting as long as the 3 reps took before performing another 3 reps. Clustering them like Brian suggests. I managed to get to around 18-22 reps before I felt like my form would go completely.
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Turpin

spud wrote:
It's sad that I feel like I have to clarify this, but I only slowed the video down in order to look at the finer details of your form. I wasn't longing for you to perform chins at superslow rep speed. LOL.

Here's a couple of questions for you Turpin.

What's your hydration like? Do you do superhydration? Do you aim for a certain amount of water each day? Do you simply drink when you feel thirsty?

Also, have you ever done higher rep squats or deadlifts? Clearly not when preparing for a meet, but at other times.

I guess I'm thinking anywhere between 10 and 30 reps. I'm simply curious.

I found them rather tax to do in one continuous set so I started doing 3 reps and then resting as long as the 3 reps took before performing another 3 reps. Clustering them like Brian suggests. I managed to get to around 18-22 reps before I felt like my form would go completely.


I generally drink around 3 litres of water daily . ( 1 litre bottle morning , afternoon , early evening ).

In terms of deadlifting for reps , I have in the past performed HEAVY 10`s at 500lbs but I prefer ( as you do ) to perform 3-5 reps that ensures tight form and maximum force on every rep. Multiple sets performed in this manner are much more conducive to getting the most from the exercise than does higher reps that can realise breakdown in form before the targeted reps are reached leaving you in a vulnerable position and inviting injury.

T.

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Crotalus

Not to cut in but just wanted to say I never used 'clusters' before Brian brought them up and I love them.

I do them straight like you using the same weight but also do them with break downs. I'll do 5 reps with 6 probably being not being possible to complete , drop the resistance and do 5 more , and repeat it until I get 20-25 reps. Of course this works best in a machine with a stack right next to you ... like leg extensions. My rest in between drops is usually as many deep breaths as number of reps I just got.
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Turpin

After HEAVY 3`s on front squats today I opted for Roman chair squats as my assistance exercise.
I always loved & have always been drawn to Vince`s routines and the 8 x8 ( 8 sets x 8 reps ) format suits this exercise very well. With only 10 breaths respite between sets the quads are really pumped afterward . There is no need for added resistance on this exercise , the key is in attempting to keep that lean back / hips forward with full stretch in the bottom & no lockout at conclusion of each rep .
If your gym has this apparatus you`d be foolish not make use of this movement in your leg routine.

https://www.youtube.com/...h?v=_Nktj36XlaA


T.
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Crotalus

My gym has one and anytime I tried it I lean too far forward which kills it . I just feel like my knees will explode with that roller behind them, LOL , though I've done sissy squats for years all the way down and it makes people watching me cringe thinking I'll tear up my knees .... but never a problem.

I must be doing these RC's wrong. Maybe there's a You Tube clip on them I'll have to watch.
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Crotalus

T;

How much weight were you pressing in the video (in pounds) ? Ever had any shoulder problems ?

I hurt my shoulder years ago pressing sand bags and it always bothered me ever since.

This spring I decide to drop them for awhile and just use side, front and rear raises and the shoulder feels a whole lot better.
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Turpin

Crotalus wrote:
My gym has one and anytime I tried it I lean too far forward which kills it . I just feel like my knees will explode with that roller behind them, LOL , though I've done sissy squats for years all the way down and it makes people watching me cringe thinking I'll tear up my knees .... but never a problem.

I must be doing these RC's wrong. Maybe there's a You Tube clip on them I'll have to watch.


Yes you need to keep that rearward angle for the movement to be effective.

T.

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Turpin

Crotalus wrote:
T;

How much weight were you pressing in the video (in pounds) ? Ever had any shoulder problems ?

I hurt my shoulder years ago pressing sand bags and it always bothered me ever since.

This spring I decide to drop them for awhile and just use side, front and rear raises and the shoulder feels a whole lot better.


Around 180 lbs x 10 sets x 5 reps.

No never had any real shoulder issues , altho I do have a bicep twinge every now / then that can does mimic a front shoulder issue on certain moves . But when this surfaces a few days of NSAID`s usually see`s okay . Its not something that has caused me to refrain from training or performing certain exercise.

T.

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Crotalus

Turpin

Around 180 lbs x 10 sets x 5 rep.



Couple questions ;

- How much rest you taking between sets and does it increase the closer you get to set ten ?

- If you were to not stop at five reps in the first set, how many reps do you think you could do with that weight as one all out set ? Just trying to figure out how you'd even figure using the same weight for ten sets . I have a hard time getting it right when trying five sets with the same weight.

If trying for five sets I usually am dropping the weight each set as I no doubt start too heavy. Doing one or two sets to failure for 15 years beginning with a heavy weight is a hard habit to break ... at least for me.

Thanks.





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Turpin

Crotalus wrote:
Turpin

Around 180 lbs x 10 sets x 5 rep.



Couple questions ;

- How much rest you taking between sets and does it increase the closer you get to set ten ?

- If you were to not stop at five reps in the first set, how many reps do you think you could do with that weight as one all out set ? Just trying to figure out how you'd even figure using the same weight for ten sets . I have a hard time getting it right when trying five sets with the same weight.

If trying for five sets I usually am dropping the weight each set as I no doubt start too heavy. Doing one or two sets to failure for 15 years beginning with a heavy weight is a hard habit to break ... at least for me.

Thanks.







I take approx. 2-3 mins between these sets 2 mins on initial sets and 3mins as the sets increase.
I have performed 8-10 reps with this weight when performing max rep work. I have done 220lbs x 2-3 reps , this is approx 80% effort of that 220lbs.

T.

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spud

I've made a spreadsheet that contains almost all of Turpin's training and diet posts on this thread from about May 2012.

It's in Excel 2013, and the posts are all in the top row of the spreadsheet, you simply scan left and right. Some of the psots spill into the second row down but that's it.

I made it for my own benefit, because I wanted toget a feel for Turpin's training over the years at a glance and not have to keep referring to this thread.

If anyone wants me to send them the link to the file please PM me.

This is nothing special and it's not fancy in any way.
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Turpin

Last session today before my summer break ( a Mediterranean cruise ) . Topped out today at 550lbs x 3 , a hard set that I decided to film from the rear as its not an angle general seen but very important in terms of involved musculature in the lift itself ( obviously ) . By the 3rd rep you can see that the middle and low back musculature is working / contracting maximally to conclude the rep.

Video :
https://www.youtube.com/...4&feature=share

Lately I've been trying to keep that innervation high by way of HEAVY work and I purposely over trained ( just a little ) in the past few weeks in order to take full advantage of time away . I`ll be doing some very light work over the next week whilst on holiday but nothing serious at all , just enjoying the time with family.

T.
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cmg

Turpin wrote:
Last session today before my summer break ( a Mediterranean cruise ) . Topped out today at 550lbs x 3 , a hard set that I decided to film from the rear as its not an angle general seen but very important in terms of involved musculature in the lift itself ( obviously ) . By the 3rd rep you can see that the middle and low back musculature is working / contracting maximally to conclude the rep.

Video :
https://www.youtube.com/...4&feature=share

Lately I've been trying to keep that innervation high by way of HEAVY work and I purposely over trained ( just a little ) in the past few weeks in order to take full advantage of time away . I`ll be doing some very light work over the next week whilst on holiday but nothing serious at all , just enjoying the time with family.

T.



Hey Turpin,

Enjoy your time away with the family. I'm on vacation at this time and enjoying the kids while they still will vacation with my wife and me...

Have fun, relax and over eat!!

Best regards,

Ron
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Turpin

Well , Back from hols and back on track with training .

Still using a simple upper / lower split with emphasis on progressing 1 BIG lift ( squat , bench , OHP and Deadlift ) each workout performed initially with intensity at 80% for 3-5 reps and for 8-10sets and I will progress to 95-100% x2 reps over some 12 weeks.
I use a wide variety of assistance work as an adjunct to my main lift typically for 3-5 sets of 10 reps ( sometimes as high as 8 x8 ) and pursue cumulative fatigue on these.
Bodyweight is steady @ around 73kg and diet remains high fat / lower carb , moderate protein.

Pumping the forearms with reverse drag curl 5 sets x 10 reps.
https://www.youtube.com/...h?v=n9kX46sOpms

T.
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Turpin

Above : thigh development August 2016

04/08/16
Max effort on the Deadlift tonight 260kg / 575lb @ bodyweight 74kg / 163lbs.
I had to test where I am at now in order to evaluate `have I still got what it takes to be competitive at 50 yrs old ` before I attempt to take this further ( or not ) ? . This is Kinda at my top end presently before it becomes just straining and guts in order to lift it ( I don't wish to go there ). I`ll be backing off for a period to evaluate where I go from here.

video : https://www.youtube.com/...h?v=JgD-QLAqXC8

T.
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MDieguez

What kind of carryover do you find from the trap bar to the straight bar ? Did you take a few sessions to reacclimate to the straight bar?
Thanks
Mike
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Dan_The_man

Hi Turpin,

I've been watching some of your videos and I am very impressed. You made that 285kg trap bar deadlift look very easy - especially at your weight.

I don't deadlift as much as I used to. >It's hard to gather all the necessary plates in a public gym.

Having said that, I pulled 170kg with a straight bar off the floor earlier this week and that wiped me out and I weigh around 95kg's. I do believe technique is key. How much extra weight does a lifting belt allow you? If any? I have a powerlifting belt but I find it tends to make me feel too rigid or slips about all over. And what about the wrist strapping? Did you do any warm up sets before that 285kg lift?

Your physique looks more chiseled since around late 2013 from when you first posted. In your view is this the simple culmination of training and diet? Or are their other factors?
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Turpin

MDieguez wrote:
What kind of carryover do you find from the trap bar to the straight bar ? Did you take a few sessions to reacclimate to the straight bar?
Thanks
Mike


The transition was very easy as my trap bar form was not that dissimilar to my conventional deadlift. I always used the low handle position making the pulling height the same , the only difference being in the parallel grip and subsequent weight distribution closer to the pelvis , whilst the straight bar is a little more out in front relying on more lumbar strength.
I took a total of 4 sessions of conventional deadlift to reach this weight BUT then I had pulled in excess of 600lb on the trap bar in preparation.
If I am honest I prefer the trap bar for both efficiency and safety and will always use that over deadlift in the conventional form for training purposes.

T.

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Turpin

Dan_The_man wrote:
Hi Turpin,

I've been watching some of your videos and I am very impressed. You made that 285kg trap bar deadlift look very easy - especially at your weight.

I don't deadlift as much as I used to. >It's hard to gather all the necessary plates in a public gym.

Having said that, I pulled 170kg with a straight bar off the floor earlier this week and that wiped me out and I weigh around 95kg's. I do believe technique is key. How much extra weight does a lifting belt allow you? If any? I have a powerlifting belt but I find it tends to make me feel too rigid or slips about all over. And what about the wrist strapping? Did you do any warm up sets before that 285kg lift?

Your physique looks more chiseled since around late 2013 from when you first posted. In your view is this the simple culmination of training and diet? Or are their other factors?


Dan , I was a successful competitive powerlifter in the past ( until injury ) so form / technique AND a natural ability ( good leverages ) to lift at this level enables me to do so , and a lifting belt is a tool of the trade NOT a crutch it simply allows one to utilise the Valsalva technique to better effect.
I began posting here in 2010 & posted pics . My physique is as a result of my training since that time , I have and always will be a lifetime natural trainee/competitor. I started back powerlifting in 2013 and utilised a lot more volume than I did previously . My physique/ muscularity suffered as a result of low volume / less frequent training in the past and since abandoning such approach & using a high fat/low carb approach to diet I have realised a much better body composition as a result.

T.
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Turpin

For Dan : pre injury & pre HIT ( & Pre return to powerlifting / volume training )

always NATURAL !
https://www.youtube.com/...h?v=d8DQIFUyB0Q

T.
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Turpin

Dan_The_man wrote:
Hi Turpin,

Your physique looks more chiseled since around late 2013 from when you first posted. In your view is this the simple culmination of training and diet? Or are their other factors?


What `other factors` are you inferring Dan ?

I wasn't going to make a big deal of this BUT you have no idea how much that comment pisses me off !!

I am 50yrs old and a life time natural. Previously a national powerlifting champion ( until injury ) and held a few records for such in my day. Lately I have got myself ( diet and training ) together again and feeling quite good about where I am at , and you ask is there `other factors` FFS ?

I often question why I post here at all !!

T.

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simon-hecubus

Texas, USA

Hey Craig/Turpin,

Don't let silly questions from lielong doubting Thomases get you too bent.

I often have "that question" in the back of my mind when I see some of the "miraculous" transformations on the web. But that thought has never crossed my mind while viewing your journey.

Keep up the great work!

Believe it or not, this site actually buffers you from the general internet riff-riff who live to shit all over people's hard work and accomplishments.
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Dan_The_man

Why so defensive? Take a deep breath and get off your high horse. I was asking a question not suggesting anything, if you can't take it that way that's your problem, no one else's.

I answered one of my own questions anyways. I deadlifted 180kg quite easily when wearing a belt. There's no way at this time I would have been able to do that with no belt. Whether it's better for overall growth or not I have no idea.
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