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Old school routines
- Thread starter jonnie_sfw
- Start date
jonnie_sfw
New member
anyone know how I make the attachments bigger?
M
macmad
Guest
scan it into PDF, and upload with google docs
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jonnie_sfw
New member
jebus what a pain in the a$$....who started this thread LOL
This is his routine mentioned in the training videos from the early 90s. I just watched them.
Ed Coan's Personal Records
Squat - 1,038 lbs.
Bench Press - 578 lbs.
Deadlift - 901 lbs.
Monday
Squats 7-10 sets (warm-ups and 1-2 work sets)
Single-Leg Leg Press 2-3 sets, 10-12 reps
Leg Extensions 2 sets, 10-12 reps
Single-Leg Leg Curls 2 sets, 10-12 reps
Seated Calf Raises 3 sets, 10-12 reps
Tuesday
Off
Wednesday
Bench Press 7-10 sets (warm-ups and 1-2 work sets)
Close Grip Bench Press (pauses) 2 work sets
Calf work 3 sets, 10-12 reps
Abs 3 sets 10-12 reps
Thursday
Press Behind Neck 5 sets (warm-up and 1-2 work sets)
Dumbbell Lateral Raises 2 sets, 10-12 reps
Front Dumbbell Raises 2 sets, 10-12 reps
Bentover Dumbbell Raises 2 sets, 10-12 reps
Friday
Deadlifts 7-10 sets (warm-ups and 1-2 work sets)
Stiff Leg Deadlifts 1 set, 8-10 reps
Bent Rows 2 sets, 8-10 reps
Pulldowns or Pullups 2 sets, 8-10 reps
One Arm Rows 1 set, 10-12 reps
Saturday
Light Wide Grip Bench Press (warm-ups and 2 work sets)
Tricep Pushdowns 3 sets, 8-10 reps
Weighted Dips 1 set, 15 reps
Tricep Extensions 2 sets, 8-10 reps
Preacher Curls 2 sets, 8-10 reps
Sunday
Off
Ed Coan's Personal Records
Squat - 1,038 lbs.
Bench Press - 578 lbs.
Deadlift - 901 lbs.
Monday
Squats 7-10 sets (warm-ups and 1-2 work sets)
Single-Leg Leg Press 2-3 sets, 10-12 reps
Leg Extensions 2 sets, 10-12 reps
Single-Leg Leg Curls 2 sets, 10-12 reps
Seated Calf Raises 3 sets, 10-12 reps
Tuesday
Off
Wednesday
Bench Press 7-10 sets (warm-ups and 1-2 work sets)
Close Grip Bench Press (pauses) 2 work sets
Calf work 3 sets, 10-12 reps
Abs 3 sets 10-12 reps
Thursday
Press Behind Neck 5 sets (warm-up and 1-2 work sets)
Dumbbell Lateral Raises 2 sets, 10-12 reps
Front Dumbbell Raises 2 sets, 10-12 reps
Bentover Dumbbell Raises 2 sets, 10-12 reps
Friday
Deadlifts 7-10 sets (warm-ups and 1-2 work sets)
Stiff Leg Deadlifts 1 set, 8-10 reps
Bent Rows 2 sets, 8-10 reps
Pulldowns or Pullups 2 sets, 8-10 reps
One Arm Rows 1 set, 10-12 reps
Saturday
Light Wide Grip Bench Press (warm-ups and 2 work sets)
Tricep Pushdowns 3 sets, 8-10 reps
Weighted Dips 1 set, 15 reps
Tricep Extensions 2 sets, 8-10 reps
Preacher Curls 2 sets, 8-10 reps
Sunday
Off
Kyle Aaron
Active member
Milo of Croton. Day a calf was born, picked it up on his shoulders. Picked it up again every day after that, was still lifting it when it was a grown bull.
Then he killed, roasted and ate it.
Progressive resistance training plus high protein consumption. All laid out for us since the 6th century BC. You don't get any more old school than that.
Then he killed, roasted and ate it.
Progressive resistance training plus high protein consumption. All laid out for us since the 6th century BC. You don't get any more old school than that.
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Grippy
Fat Member
HaHa, Dr Karl has mentioned this story a few times on Triple J
Goosey
.
Anthony Ditillo back specialization routine
Monday and Thursday
Bent over barbell rows: 8 sets of 6-8 reps. First 2 sets warm up, then heaviest weight possible for remaining sets.
Lat machine pulldowns:4 sets of 10-12 reps
Cable pull-ins to chest: 4 sets of 10-12 reps
Stiff leg deads: 4 sets of 10-12 reps
Shrugs: 3 sets of 8-10 reps
Hyperextensions: 3 sets of 8-10 reps
Tuesday and Friday
Upper body work-figure on 10-12 sets per bodypart. This is because this routine is geared towards back specialization.
Wednesday and Saturday
Leg Work-figure on 10-12 sets of repetition squats, along with the same number of sets of calf work.
This would be thought of as a bodybuilding routine. It is also noted that the rep scheme is too high for much low range power to be developed. It would, however, do *much for the development of muscular bulk in the back, when added to a large consumption of food and good sleeping patterns. And, yes, even a natural lifter of average genetics could get by with this routine for 4-5 weeks, enough for some growth in the back, if he remembered it was a SPECIALIZATION routine, and cut the work in the other areas back to a "maintainence phase" in intensity.
Anthony's traps
Monday and Thursday
Bent over barbell rows: 8 sets of 6-8 reps. First 2 sets warm up, then heaviest weight possible for remaining sets.
Lat machine pulldowns:4 sets of 10-12 reps
Cable pull-ins to chest: 4 sets of 10-12 reps
Stiff leg deads: 4 sets of 10-12 reps
Shrugs: 3 sets of 8-10 reps
Hyperextensions: 3 sets of 8-10 reps
Tuesday and Friday
Upper body work-figure on 10-12 sets per bodypart. This is because this routine is geared towards back specialization.
Wednesday and Saturday
Leg Work-figure on 10-12 sets of repetition squats, along with the same number of sets of calf work.
This would be thought of as a bodybuilding routine. It is also noted that the rep scheme is too high for much low range power to be developed. It would, however, do *much for the development of muscular bulk in the back, when added to a large consumption of food and good sleeping patterns. And, yes, even a natural lifter of average genetics could get by with this routine for 4-5 weeks, enough for some growth in the back, if he remembered it was a SPECIALIZATION routine, and cut the work in the other areas back to a "maintainence phase" in intensity.
Anthony's traps
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