Showdownhero's Eggcellent Adventure: Powerlifting, the Huberman Method

image

1 Like

:joy: :joy: :joy:

24th September Huberman Method: Week 1 Day 5 85.1kg

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 97.5 kg/214.5 lbs × 3
Set 5: 97.5 kg/214.5 lbs × 3
Set 6: 97.5 kg/214.5 lbs × 3

Notes: 3x3 @ 70% of 3RM

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 75 kg/165 lbs × 3
Set 4: 75 kg/165 lbs × 3
Set 5: 75 kg/165 lbs × 3

Notes: 3x3 @ 70% of 3RM

Pull Up
Set 1: +5 kg/11 lbs × 3
Set 2: +5 kg/11 lbs × 3
Set 3: +5 kg/11 lbs × 3

Notes: 3x3 @ 70% of 3RM

Lateral Raise (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 5
Set 2: 12.5 kg/27.5 lbs × 5
Set 3: 12.5 kg/27.5 lbs × 5

Seated Overhead Press (Dumbbell)
Set 1: 15 kg/33 lbs × 5
Set 2: 15 kg/33 lbs × 5
Set 3: 15 kg/33 lbs × 5

Bent Over One Arm Row (Dumbbell)
Set 1: 30 kg/66 lbs × 5
Set 2: 30 kg/66 lbs × 5
Set 3: 30 kg/66 lbs × 5

Cals 2831 Carbs 272 Fat 81 Pro 210
Eggs Consumed 4

2 Likes

Week 2 begins, ramping up the intensity

25th September Huberman Method: Week 2 Day 1 84.8kg

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 4
Set 5: 100 kg/220 lbs × 4
Set 6: 100 kg/220 lbs × 4
Set 7: 100 kg/220 lbs × 4

Notes: 4x4 @ 75% of 4RM

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 77.5 kg/170.5 lbs × 4
Set 4: 77.5 kg/170.5 lbs × 4
Set 5: 77.5 kg/170.5 lbs × 4
Set 6: 77.5 kg/170.5 lbs × 4

Notes: 4x4 @ 75% of 4RM

Pull Up
Set 1: +5 kg/11 lbs × 5
Set 2: +5 kg/11 lbs × 5
Set 3: +5 kg/11 lbs × 5

Notes: 5x3 @ 75% of 5RM

Triceps Dip
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Seated Leg Curl (Machine)
Set 1: 25 kg/55 lbs × 5
Set 2: 25 kg/55 lbs × 5
Set 3: 25 kg/55 lbs × 5

Bicep Curl (Barbell)
Set 1: 30 kg/66 lbs × 3
Set 2: 30 kg/66 lbs × 3
Set 3: 30 kg/66 lbs × 3

Cals 2528 Carbs 232 Fat 82 Pro 207
Eggs Consumed 4

2 Likes

26th September Huberman Method: Week 2 Day 2 84.7kg

Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10 [Warm-up]
Set 2: 100 kg/220 lbs × 5 [Warm-up]
Set 3: 147.5 kg/324.5 lbs × 4
Set 4: 147.5 kg/324.5 lbs × 4
Set 5: 147.5 kg/324.5 lbs × 4
Set 6: 147.5 kg/324.5 lbs × 4

Notes: 4x4 @ 75% of 4RM

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 85 kg/187 lbs × 5
Set 4: 85 kg/187 lbs × 5
Set 5: 85 kg/187 lbs × 5

Notes: 5x3 @ 65% of 5RM

Pull Up
Set 1: +8 kg/17.6 lbs × 4
Set 2: +8 kg/17.6 lbs × 4
Set 3: +8 kg/17.6 lbs × 4
Set 4: +8 kg/17.6 lbs × 4

Notes: 4x4 @ 75% of 4RM

Bent Over Row (Dumbbell)
Set 1: 20 kg/44 lbs × 5
Set 2: 20 kg/44 lbs × 5
Set 3: 20 kg/44 lbs × 5

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 65 kg/143 lbs × 5
Set 3: 65 kg/143 lbs × 5
Set 4: 65 kg/143 lbs × 5

Notes: 5x3 @ 65% of 5RM

2 Likes

Thoughts on week 1

Pull ups and bench felt too light but I guess that’s why I’m doing acclimatisation.

Hips were pretty tight early on last week but with plenty of stretching they’ve come good.

Deads and squats probably feel a little heavier than they should given the relative lack of intensity at this stage of the program but that’s pretty easily explained given the massive increase in frequency/volume.

Week 2 bench is feeling like it’s hitting a sweet spot in terms of intensity. So everything is trucking along nicely.

3 Likes

This is a great spot in which to be!

This is some interesting programming. I’m not familiar with Huberman. What is his history? Is he powerlifter or a bodybuilder or just a general coach of some sort? I guess I’m just wondering what are his credentials and the goal of this style of programming? It looks fine; I’m just curious.

2 Likes

Turth be told the strength training protocol is not actually the brain child of Huberman, it was just broadcast on his podcast, I named my thread after him because I think he’s fucking awesome tho lol

The protocol actually comes from Dr Andy Galpin who is Professor of Kinesiology at California State University. Huberman introduces him as “one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy and endurance performance”

3-5 strength training protocol at 1:08 of this podcast

4 Likes

Cals 2021 Carbs 86 Fat 122 Pro 184
Eggs Consumed 0

1 Like

I looked him up; seems like an interesting dude.

1 Like

I thought Hubermans podcast with Jocko Willink was really interesting. Entertaining to listen to, and definitely a different background than I was expecting from a Stanford neuroscientist, but in a positive way

1 Like

27th September Rest Day 84.5kg

Cals 2008 Carbs 31 Fat 118 Pro 224
Eggs Consumed 2

2 Likes

28th September Huberman Method: Week 2 Day 3 84.5kg

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 102.5 kg/225.5 lbs × 3
Set 5: 102.5 kg/225.5 lbs × 3
Set 6: 102.5 kg/225.5 lbs × 3
Set 7: 102.5 kg/225.5 lbs × 3
Set 8: 102.5 kg/225.5 lbs × 3

Notes: 3x5 @ 75% of 3RM

Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10 [Warm-up]
Set 2: 100 kg/220 lbs × 5 [Warm-up]
Set 3: 122.5 kg/269.5 lbs × 5
Set 4: 122.5 kg/269.5 lbs × 5
Set 5: 122.5 kg/269.5 lbs × 5

Notes: 5x3 @ 65% of 5RM

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 3
Set 4: 80 kg/176 lbs × 3
Set 5: 80 kg/176 lbs × 3
Set 6: 80 kg/176 lbs × 3
Set 7: 80 kg/176 lbs × 3

Notes: 3x5 @ 75% of 3RM

Incline Bench Press (Barbell)
Set 1: 50 kg/110 lbs × 5
Set 2: 50 kg/110 lbs × 5
Set 3: 50 kg/110 lbs × 5

Cals 2475 Carbs 228 Fat 88 Pro 190
Eggs Consumed 5

1 Like

29th September Huberman Method: Week 2 Day 4 84.3kg

Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10 [Warm-up]
Set 2: 100 kg/220 lbs × 5 [Warm-up]
Set 3: 152.5 kg/335.5 lbs × 3
Set 4: 152.5 kg/335.5 lbs × 3
Set 5: 152.5 kg/335.5 lbs × 3
Set 6: 152.5 kg/335.5 lbs × 3
Set 7: 152.5 kg/335.5 lbs × 3

Notes: 3x5 @ 75% of 3RM

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 90 kg/198 lbs × 3
Set 5: 90 kg/198 lbs × 3
Set 6: 90 kg/198 lbs × 3
Set 7: 90 kg/198 lbs × 3
Set 8: 90 kg/198 lbs × 3

Notes: 3x5 @ 65% of 3RM

Pull Up
Set 1: +8 kg/17.6 lbs × 4
Set 2: +8 kg/17.6 lbs × 4
Set 3: +8 kg/17.6 lbs × 4
Set 4: +8 kg/17.6 lbs × 4

Notes: 4x4 @ 75% of 4RM

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 70 kg/154 lbs × 5
Set 4: 70 kg/154 lbs × 5
Set 5: 75 kg/165 lbs × 5

Notes: 5x3 @ 75% of 5RM

(This was meant to be 5x3 at 75kg but for the first 2 sets I forgot about the 2.5 plates)

Cals 2459 Carbs 239 Fat 77 Pro 192
Eggs Consumed 4

2 Likes

Alright team, I done fked up.

Huberman straight up misrepresented Glapin’s advice on the Lex Fridman podcast. Huberman states in the clip I posted in the OP that strength training can be submaximal because it’s more about motor neuron recruitment and your body’s increasing efficiency in the lift that will facilitate strength gains. This isn’t his position at all.

Here’s some direct quotes from a medium article about the podcast

“The primary driver for strength is Intensity.”

Intensity…? Intensity? That means the primary driver of strength gains weight on the bloody bar… 85% of 1RM to be precise, not these fkin pussy numbers I’ve been putting up. Yes it can/should be submaximal volumes but it needs to be heavy.

So I’ve changed the protocol but still with a focus on increasing strength in the squat, deadlift, bench press and pull up. Lets see how we go.

30th September Galpin’s 85% 1RM Training 84.2kg

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 1 [Warm-up]
Set 5: 120 kg/264 lbs × 1 [Warm-up]
Set 6: 127.5 kg/280.5 lbs × 3
Set 7: 127.5 kg/280.5 lbs × 2
Set 8: 127.5 kg/280.5 lbs × 2

Notes: 85% 1RM

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 3
Set 5: 100 kg/220 lbs × 3
Set 6: 100 kg/220 lbs × 3

Notes: 85% 1RM

Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 5 [Warm-up]
Set 2: 100 kg/220 lbs × 2 [Warm-up]
Set 3: 140 kg/308 lbs × 2 [Warm-up]
Set 4: 160 kg/352 lbs × 1 [Warm-up]
Set 5: 190 kg/418 lbs × 2
Set 6: 190 kg/418 lbs × 2
Set 7: 190 kg/418 lbs × 2

Notes: 85% 1RM

Pull Up
Set 1: 2 reps [Warm-up]
Set 2: +32.5 kg/71.5 lbs × 3
Set 3: +32.5 kg/71.5 lbs × 3
Set 4: +32.5 kg/71.5 lbs × 3

Notes: 85% 1RM

Cals 2679 Carbs 314 Fat 57 Pro 219
Eggs Consumed 0

1 Like

Need to lift your game mate. LOL

1 Like

Pathetic I know. Was meant to be 3000 calories worth of food too but I missed lunch cause I was flat stick with work smh

1 Like

Pretty sure the 2 family size pizza I ate the other night was over that :joy:

1 Like

When I start doing a million burpees a day I might be able to up my calorie intake :joy:

1 Like