Reg Park Routine ca. 1951

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Fat Cat
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Reg Park Routine ca. 1951

Post by Fat Cat » Thu Nov 30, 2006 7:04 pm

A classic Reg Park workout, with one of his training partners, Spencer Churchill, circa 1951, was:

Squats: 5 x 10 x 400 lbs.
Bench Press: 3 x 10 x 320 lbs., 2 x 10 x 350 lbs.
Dumbbell Bench Presses: 5 x 10 x 140 lbs.
Dips Between Chairs: 5 x 12 (with resistance added)
Cheat Barbell Curls: 5 x 10 x 190 lbs.
Swing Bell Curls: 4 x 10 x 170 lbs.
Triceps Extensions on Bench: 5 x 10 x 170 lbs.
French Presses: 5 x 10 x 170 lbs.
Calf Exercises - Donkey Raises: 5 sets
Chins with Extra 60 Lbs. Attached to his Waist
Abdominal Work

Reg usually trained from 6:30 to 9:30 p.m., 3 days a week. He gained 25 lbs of muscle in just 10 months on the above schedule. Sleeping 10 hours a night, and taking protein mixes of honey, milk and cream six times a day.
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Post by Fat Cat » Mon Dec 18, 2006 9:17 pm

Here's another, ca. 1950

From an old Iron Man issue from around 1985.

Mon-Wed-Fri

Barbell Curl 4x6-8

Seated Behind Neck Press 4x6-8

Bench Press 5x5

Barbell Row 4x6-8

Barbell Squat 5x5

Deadlift 5x5
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Post by Fat Cat » Mon Dec 18, 2006 9:25 pm

J.V. Askem's comments on the 5 x 5 system:


THREE APPROACHES!!!

1. Light weight for speed: 5 sets of 5 reps with no more than 60 seconds rest between sets. 60% to 65% of your 1 RM. is recommended. NOTE: It's important that you move the weight a fast as possible with 100% effort on each rep. Maximum bar velocity is important to get the optimum use of your fast twitch muscle fibers.

2. Medium weight: 5 to 6 sets of 5 to 6 reps. Work up over the first 2 to 3 sets, then do 2 to 3 sets of with the same work weight. 75% to 85% is recommended.

3. Heaviest weight: 5 to 6 sets working up to limit "all-out" set of 3 to 5 reps on the last set. 85% to 95% is recommended.

I've used all three of these approaches to the 5X5 principle for many years and have found them to be ideal for trainees to train compound movements. However, I don't recommend this for "multiple compound" movements (Olympic lifts)

Try doing the same compound movement twice in one week with one of each from the 3 choices above.

FOR A CYCLE: Try doing one "light/speed" workout and then on another day do one "medium" workout. Do this for two weeks. Then on the third week do a "light to medium" workout one day and on second workout go for that "limit set" of 3 to 5 reps.

Let's assume you're training the Squat and your 1RM is 300 lb..

If you're doing a light/ speed workout, you would use 180 lb. to 195 lb.. Start with a light weight, let's say 135 lb., and do 10 to 12 reps for a warm up. Increase your speed progressively faster and faster on the last 4 to 5 reps.

Now put your 60% to 65% (180 to 195) on the bar and do 5 sets of 5 reps with no more than 60 seconds rest between sets, and do each rep like there was 300 lb. on the bar.

If you're doing a "medium" weight workout use 75% to 85%. That's 225 to 255. Start with 135 for 10 to 12 reps. Then go 185X5, 225X5, and finish with 255 for 2 to 3 sets. Or if you're not feeling 100% that day, just do the 225 for 3 sets of 5.

On a "heavy" workout day, you would use between 255 and 285 lb.. To progress up do something like 135X10 reps, 185X5, 225X5, 255X5, 280X5. If you can get that 280 for 5, then try 290 to 300 and try to get at least a triple. If you can get 290 for 3 reps or better, you can pretty much estimate a higher 1RM. without actually doing that 1RM.

This is a good way to train both front and back squats, as well as most pressing movements, Bench, Incline, and Seated Presses.
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"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

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