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Topics - Sergio

Pages: [1] 2 3 4 5 ... 18
1
Part one:

2
Exercises and workouts / Grimek Bodybuilding series: 7 biceps
« on: April 29, 2019, 12:06:38 AM »
Part one:

3
Exercises and workouts / Grimek Bodybuilding series: 8 Triceps
« on: April 27, 2019, 11:43:34 PM »
Part one:

4
Exercises and workouts / ABC training - John Grimek (1966)
« on: April 27, 2019, 01:20:26 AM »
ABC Beginner Training - John Grimek (1966)

Note: This article is aimed at complete beginners.
If you happened to stumble on this site and that term describes you, don't make the mistake of blindly diving into the deep end of more advanced training before you can barely put on your own swim trunks. Parts of this article will explain why, in the long term, you'll come out ahead if you ease into it and take advantage of the first six months of your beginner training. Not to scare you, but almost everyone makes their best lifetime gains during this initial period. So . . .

DON'T SCREW IT UP BY DOING TOO MUCH OR WORKING TOO HARD AT FIRST!

Every bodybuilder was at one time or another a beginner. Yet how foolish it is for the novice bodybuilder to rush past this critical stage before he acquires a strong foundation upon which he can develop bigger and stronger muscles.
Most beginners, it seems, are too anxious to engage in advanced training, only because they feel that such training will stimulate larger and more complete gains. This, however, is untrue and any beginner is better off to spend considerable time preparing his muscles for tougher assignments yet to come. Once a solid foundation has been acquired, muscles seem to be more receptive to the advanced methods then used to develop them. Consequently, improvement is faster and more complete.

Beginners, however, differ, but there are two distinctive types. First, and perhaps the largest majority, are those who want to put on weight and increase their muscle volume. And second, the overweight group who desire to lose weight and acquire better physical proportions and symmetry. Also, between these two are the intermediates who want to gain, lose and make general, all-round improvement. But beginners usually range from the very weak to the fairly strong, making it necessary to devise different training programs. No wonder that beginners with such varying qualifications or desires are unable to show improvement if they all adopt and follow the same training system.

The older fellow certainly does not have the same drive and recuperative ability of the younger man, so he couldn't possibly follow the younger person's routine, even though both are beginners. It's obvious, therefore, that each should have his own program since improvement depends on the amount of training one can do and how fast one is able to recuperate from it.
Moreover, most younger beginners start to show remarkable improvement within a few weeks, whereas the older, more mature man is unable to push or exert himself to the limit and may take months. Nevertheless, everyone does begin to feel the beneficial reaction of exercise within a week or two, thus encouraging stronger participation in training which encourages greater improvement.

To make improvement, each man should follow the program he finds is best for him depending on his recuperative ability, increasing his training only when he is capable of doing more -- NOT BEFORE.


The Ambitious Novice

Below is a typical training program designed for the young novice who wants to gain muscular weight:

Warmup: Clean & Press with very light weight.
Squat: 15-18 repetitions
Pullover: 12-15
Squat, increase weight:  10-12
Lying Lateral Raise: 12-15
Squat, increase weight: 6-8
Dislocates, lying: 12-15 - see below
Bench Press: 10-12
Barbell Curl: 10-12
Shrug: 12-15
Bentover Row: 10-12
Deadlift: 12-15
Overhead Press: 10-12
Situp: 10-15.


The above routine involves ALL the important muscles of the body with only the squat being repeated in three sets. This is because leg work, any sort of leg work, conditions the body faster and accelerates metabolism. Notice, too, that each time the squat if repeated the weight is increased, while the number of repetitions is decreased. This method builds the legs faster and increases leg power and endurance, all of which is mighty important to young athletes.

After the above program has been followed for a month or so the novice can determine whether the number of repetitions he is using are too much or not enough for him. He can then either increase or decrease them, since the purpose of repetitions is to see how fast you can congest the working muscle or muscles. If you fail to achieve this you are either not using enough resistance or repetitions, in which case you should either repeat the exercise or do more repetitions, any of which should help to "pump up" the muscles you're working.
 
Determining Proper Weight

To determine which is the correct weight for you to use, try the following method. Select a light weight and do the minimum number of repetitions that are listed above. If this is easy then try to do the higher number of reps listed. If you still find it easy, the weight should be increased. But if you find that you must exert too much effort to complete the lower number listed, the weight is too heavy, so lower it in order that you are able to do at least the lower number of reps. This, then, is your correct starting weight. Use it.

Naturally, any time an exercise becomes easy for you to complete the maximum reps listed, increase the weight -- five pounds for most upper body exercises and about 10 pounds for the lower body.

Although the repetitions may seem high, bear in mind that a beginner's muscles are not accustomed to this type of training, consequently they will respond better to higher reps than increased resistance and lower reps, a principle use more in advanced training which the beginner should not attempt until he is well ready for it. Any beginner who insists on increasing the resistance too fast by lower the repetitions will succeed mainly only in increasing his strength but will not increase his proportions accordingly. Moreover, too much resistance at this time tends to shock the system and can make improvement later on more difficult. A beginner doing this will have to fight for every pound and inch he gains later on. So be patient, and coax your improvement along in these early stages instead of trying to force growth. This is important for all beginners to keep in mind.

Overweights

For the overweight individual who desires to gain muscular weight but get rid of excess fat, a similar program as outlined above can be adopted, but with higher repetitions in all exercises, plus increased work in those areas that are overweight. If the excess weight is around the region of the waist area, then more situps should be included and repeated in high repetitions. Other exercises such as frog kicks, leg raises, side bends and other abdominal exercises can be used to begin conditioning the abdomen.

On the other hand, the skinny novice who is anxious to gain bodyweight should do no abdominal work to excess, but just enough to keep the waist in shape. Excessive abdominal work will, in many cases, prevent one from gaining as rapidly as he would like, yet some should be done to prevent getting heavy in this area.

For the Older Man

For the more mature beginners who wish to put on some muscle, the following should prove practical:

Warmup: Clean & Press with very light weight.
Overhead Press: 8-12
Curl: 8-12
Squat: 12-15
Pullover: 12-15
Straddle Lift: 12-15
Lying Laterals: 12-15
Bench Press: 8-12
Shrug: 10-12
Leg Raise of Situp: until tired.

Note that only one set of the squat is recommended, but a set of the straddle lift is done. The reason for this is because most older fellows have trouble supporting a weight the shoulders behind the neck, and since the straddle lift exercise is a very effective leg movement, it is a good substitute for the additional squat sets.

Our legs tend to weaken as we grow older and they should be exercised to keep them firm and strong. Once your legs get weak you feel weak all over. Avoid this by including some leg training.
Also, if ou don't have any abdominal problems do only enough to massage and stimulate the area, which is effectively done by a few situps or leg raises.


Reducing

The same type of exercising program can be adopted by the overweight senior, except he must attempt to do more repetitions than those listed above for building up purposes. In other words, besides doing a few more situps, leg raises, etc., he should include plenty of walking, stair climbing and other activity, but always well within his recuperative ability. Of course a careful check on his food intake is important. If he follows these suggestions he can expect to show improvement in a relatively short time.

Training Hints

The beginning bodybuilder who wants to increase his muscle size and add bodyweight should include three complete workout days a week for the first six months . . . longer if he feels he is making good improvement. Later, however, as his muscles grow stronger and larger and demand more exercise he should include four days per week. Most men use a Monday/Tuesday/Thursday/Friday layout for this. But as a beginner it is very important to increase your training only when the muscles are prepared to accept it . . . NEVER FORCE IT AT THIS STAGE!
   
From: http://ditillo2.blogspot.com/2018/07/abc-beginner-training-john-grimek-1966.html

5
Exercises and workouts / Back Power - Buster McShane (1955)
« on: April 27, 2019, 01:15:28 AM »
Back Power - Buster McShane

POWER IN YOUR BACK
by R. T. "Buster" McShane
Full Squat - 500 x 3
Bench Press - 400
Bodyweight - 160
(1955) Maybe The Reg Park Journal

This article, fourth in the series on power, covers the back and is therefore as important as any. As we all know from very early on in the game that the back is the seat of all strength and power, and the center of the nervous system is situated in the small of the back. Heavy progressive exercise will, we know, not only build the muscle but strengthen the nervous centers creating more abundance of energy and vitality, which are invaluable assets to any sportsman and of all importance to the lifter and body-builder.

The muscles of the back are undoubtedly the most interesting of all groups owing to their remarkable formation and to the great number and variations in shape of the muscles composing the group.  A good back is not just broad - but heavily developed showing deep muscularity - what more impressive sight on the posing rostrum than the back view of an advanced physique showing the deep groove between the erectors running from the back of the neck into the hips and either side of the back packed with well developed muscular and shapely bulk and breadth.

On the type of training in this schedule - it will be noted that there is no direct overhead work or unusual stretching exercise such as chins behind neck and various pulley movement - admittedly these are very useful in developing a broad back, but they are easy work and only fully useful exercises in stretching the latissimus-dorsi and scapula - which should FOLLOW this basic back power program. This is important. Those exercises should follow this basic back power program.
Those who have been following the previous schedules can be assured that the benefits from this one is equally substantial in gaining power and development. It is advisable to keep the shoulders back and hip well heated while training for strength in these movements.  Increase all poundages as often as possible but only exceed limit on one lift in one workout.

Exercise No. 1: Barbell Clean Without Split
 - This exercise is the same movement as cleaning the bar for a normal press - but in this case with it being the complete exercise more weight should be used. It should not be forgotten that deep concentration should be used while performing the movement, thus increasing style, enthusiasm and poundage. The Russian lifters are very fond of using this exercise with a shoulder shrug after the clean, finding it of assistance in increasing their military press. 4-5 hard sets of 3-5 reps are ample.

Exercise No. 2: Continental Clean
 - Add 20-40 pounds to the weight you have used in the previous exercise, the starting position being the same. The bar is pulled in as in a high dead lift, to sit on the belt at the waist as shown in photo. After a short pause in getting settled the legs are used (as in jerking), giving the drive upwards, using the arms and shoulders cleaning the bar at the same time, using a split as shown in the second photo describing the lift. A couple of years ago this lift was very popular among professional lifters in America, many making between 350 and 400. Have your training partners stand-in when you are working heavy on this lift. Don't be afraid of the weight and inside four weeks you'll be surprised with your poundages. 6 sets of 2 reps.

Exercise No. 3: Power Rowing Motion
 - This style is slightly different in performance to the often used strict B.B. motion. Here, the legs are used to an extent in assisting the motion. A slightly wider than shoulder width grip is advised, the bar touching the chest each rep. The photo shows the bar at the halfway position going up - this assistance movement really builds back power so give it 3-4 sets of 6-8 reps and don't be afraid to add weight. You should use your top C. & J. or 2-second pause bench press for sets in a short time.

Exercise No. 4: Dead Lift
 - Here is the exercise that builds the power needed for the first half of the clean, and works the whole back very adequately. Some men (including the author) do not find themselves favorable to this movement, obtaining lower back trouble when working very heavy. If you are among this category train with moderate weight, and the lower you keep your hips and more upright your back the better will be your leverage and smaller your chance of injury. 3 sets of 5. 

from: http://ditillo2.blogspot.com/2018/11/back-power-buster-mcshane.html

6
My Secret for Developing My Deltoids
by Reg Park (1965)

Exceptionally well-developed deltoids are the hallmark of a great physique. How many top notch bodybuilders have truly great deltoids? The names of Grimek and Melvin Wells immediately spring to my mind, but then you have to start thinking to come up with other names. Neither Grimek nor Wells had exceptionally broad clavicles, but when they stand lined up, their deltoid development stands out. And when they begin to pose, the other contestants might as well go home.
It is because of the foregoing reasons that I have always favored deltoid work, and I would like to relate the type of exercises I have performed for my own shoulders throughout the past few years.

When I started training in September of 1948, the methods of training were not as far advanced or as scientific as they are today, so you must not be surprised when I tell you that the first deltoid exercise I performed was the "press on back on floor," because I did not know about the bench press in those days. I also performed the regular standing press, and the straight arm pullover on floor with barbell, and each exercise was done with three sets and repeated 10 repetitions.
By 1949 I had read almost every book and magazine that was published on bodybuilding that I could lay my hands on. At that time all my workouts started with deltoid exercises, such was the importance I placed on this muscle group. My workout consisted of the following:

Press - 5x5
Press Behind Neck - 5x5
Incline Press, Dumbbells - 5x5
Supine Press, Dumbbells - 5x5
Pushups - 5x5.

I always performed my chest exercises immediately after working my shoulders because of the additional benefits the deltoids received from these exercises. Later in that year of 1949 I met Reub Martin (for the first time) who was then touring England in those days with the Folies Bergere, in which his act, the Trois de Milles, was being featured.
From Reub I learned the value of the handstand press-up and the pressing of dumbbells simultaneously. As a matter of fact it was while in Reub's dressing room that I first cleaned and pressed a pair of 100 lb. dumbbells, a feat of which I was very proud. Subsequently, my deltoid training revolved around:

Handstand Press-Up - 5x5
Press - 4x5
Press Behind Neck - 4x5
Dumbbell Press - 4x5.

At first I found it rather difficult to perform handstand presses after my other exercises, so I performed the handstand presses first. In this way I could regulate the amount of weight to use on the other three exercises, but I could not regulate my bodyweight on the handstand presses. Chest exercises invariably followed the deltoid exercises mentioned above. I was never what I would personally classify as "naturally strong," because I had to use all my willpower in training in an endeavor to handle heavier poundages. I also employed the stabilizing principle, i.e., using five sets of five repetitions, with the first two sets being warmups and the final three sets of five repetitions with heavier weights.  On the other hand, I have met others who had strong constitutions and who were able to handle heavy poundages more easily, but I had to train hard to increase any strength. And knowing how keen MD readers are on poundages, I am, therefore, listing some of the weights I used in my training up until 1958:

Press - 300 lbs. x 1
Press Behind Neck - 300 x 1, 260 x 4, 240 x 8
Dumbbell Press, Standing - 120's by 5, 140's x 1
Bench Press - 500 x 1
Incline Press, Dumbbells - 185's x 5.

Recently, because of having less time to train due to the pressure of business, I have given more thought to my training than ever before. Because I am now satisfied with my pectoral development, I no longer do any chest exercises, other than 5 single repetitions on the bench press to retain my muscular tone. Since I consider the press behind neck the best all-round exercise, I not only do it standing  five sets of five repetitions, but I also do 5 sets of eight reps while sitting on a bench. Bentover lateral raise with dumbbells or parallel bar dips always follow this pressing exercise and are employed to develop the rear portion of the deltoids, using five sets of eight repetitions to complete my shoulder routine:

Press Behind Neck, 5x5
Press Behind Neck, Seated, 5x8
Bentover Lateral Raise, Dumbbells, 5x8 or
Parallel Bar Dips, 5x 8
Bench Press, 5 single reps.

The poundages I handle are usually:

Press Behind Neck - 160x5, 180x5, 200 x 3 sets of 5
Seated Press Behind Neck - 160x8, 180x8, 200 x 3 sets of 8
Bentover Laterals- 25's by 5x8.

I feel I should also include the side lateral raise with dumbbells, but time does not permit me except on rare occasions to do this exercise.

I also perform back exercises after my deltoid workout. The first exercise is usually the chin behind neck. I feel confident that this exercise also benefits my rear deltoids. I also feel it helps to keep my shoulders supple and allows me better control of my clavicles and shoulder structure when posing. Also, at the present time I no longer do willpower, strength/bodybuilding training.

The poundages listed above are performed almost completely with muscle strength, and strangely enough, I seem to realize even greater muscle response from this type of training than I experienced when handling much heavier weights. MD readers might also like to try this method for greater muscular improvement.

From: http://ditillo2.blogspot.com/2017/10/originally-published-in-this-issue.html

7
Doug Hepburn:
The Training Methods of the 1953 World Heavyweight Weightlifting Champion
by Reg Park (1956)

This is the third series of articles in which we outline the training methods of famous weight-lifters, the two previous articles having covered Kono's and Stogov's routines respectively.

Doug Hepburn is the only citizen of the British Empire ever to win a world weight-lifting title. He was also the first of the postwar power men and his achievements and subsequent effects on the physical culture fraternity as a whole are only now being felt. Today, six years after Doug's feats first became known, the possibilities of power training to both lifters and body-builders are more than ever recognized and respected, even by those lifters who tended to place technique above all other training principles. Doug's rapid rise to success was as follows:

In 1950, a fellow in Vancouver, Canada, wrote to that famous weight-lifting authority Chas. Smith of New York, telling him of a young man from his home town by the name of Doug Hepburn who was lifting tremendous poundages. At first Chas. was skeptical, but after entering into correspondence with Doug, he believed that maybe after all Doug really could perform the fantastic feats he claimed.

Early in 1951, Doug paid a visit to New York and immediately upon his arrival Chas. Smith took him to Val Pasqua's gym in the Bronx where Doug broke the longstanding gym records on every lift he performed, and these included:

a near 600 lb.squat
over a 400 lb. bench press
340 press
300 press behind neck

all of which were performed after sitting up three days and three nights over the 3,000 mile journey from Vancouver to New York.

In November, 1951, Doug paid another visit to New York and it was on this occasion that I first met him, since we were billed to appear on a show together. At the show bench pressed 450 lb. and squatted with 600. He took 630 on the squat and just failed to come up right, but the following day the twelve 50-lb. discs which had been used on the squat bar were weighed and found to be nearly 2 lb. per disc overweight, so in actual fact, Doug had just missed a 660 full squat.

In 1952, Doug entered the heavyweight class of the American Junior Nationals, which he won with the following lifts: 369 (W.R.) - 290 - 360 = 1,100. Later that year, he lifted in the American Senior Nationals and took second place to the then world champion John Davis, who went on to win the Olympic title that year in Helsinki.

In April, 1953, both Davis and Hepburn lifted at Yarick's Big Oakland Show. Davis performed the Olympic lifts, while Hepburn did a 660 squat and a 450 bench press, and went on to clean and press two 155-lb. dumbbells and then to 165 lb. dumbbells - total weight 330, after having been handed them to the shoulder. This is the greatest dumbbell press ever performed. A few days earlier in Yarick's gym, Doug had cleaned and presse3d two 142's for 4 repetitions.

Later in 1953, Hepburn flew to Stockholm to compete in the World Weight-lifting Championships, where he annexed the heavyweight title by beating the long reigning champion John Davis. Doug's winning total was via 381 (W.R.) - 297.5 - 369 = 1047.5.

Doug's last contest as an amateur was in the 1954 British Empire Games which were held in his home town of Vancouver, British Columbia. He again won the title by beating his closest rival and fellow Canadian Dave Bailie, with the following lifts: 370 - 300 - 370 = 1040.

Later that same year, Doug entered the ranks of professional wrestling, but more recently opened up his own gym in Vancouver. That very briefly covers the highlights of Doug's career to date, and I shall now outline some of Doug's training methods which I know you will find both interesting and enlightening, for they indicate that he has given a great deal of thought to the question of getting the utmost results from his workouts.

Here are his views on the very important subject of gaining weight, and I quote from one of his letters:     

"I have always maintained that the basic weight-gaining exercises are performed with a barbell and that dumbbells should be used primarily for specialization. I believe that the foregoing movements are all that is necessary for gaining the maximum in strength and muscular bulk. First and foremost is, of course, the Deep Knee Bend.

"This exercise should be performed at the BEGINNING of a workout period, as I think that the trainee should not deplete himself on other minor exercises such as the Two Hands Curl, etc.,at the commencement of a workout as the returns in increased bodyweight are negligible due to the fact that the biceps and other assisting muscles form a very small portion of the trainee's muscular bulk. On the other hand, the Deep Knee Bend influences the large muscles of the hip and thigh region, which incidentally forms over half of the trainee's muscular bulk.

"The other primary weight-gaining movements are, Two Hands Dead Lift, Two Hands Press, Bench Press, and Rowing Motion with a barbell. These aforementioned exercises cover every major muscle group in the body and if performed conscientiously will see the trainee well on his way to his goal, which is in this case . . . maximum muscular bulk."

 Some time ago, I had the quite natural desire to become the first man in Great Britain for Press 300 lbs. Learning of this, Doug wrote to me as follows:

"Here is how I trained on the Press and what I would like you to do . . .

warm up with a poundage approximately 40 lb. below your limit, do 2 reps, then jump your poundage 20-25 lbs. and try to do 6 sets of 2. You will probably tire after 3 or 4 sets and will only be able to make one rep. However, keep at it until you can get your 6 sets of 2 reps. When you do this, increase your warmup and training poundages by 5 or better pounds. Your warmup and training poundages should increase proportionately . . . get me? Try a limit when you feel that your training poundages warrant it . . .i.e., if your training poundages increase by20 lbs. then I feel that your limit should jump at least 15-20 lbs.

"Train no more than twice per week on the Press and do 6-8 sets of 2 reps. Between these workouts bench press WITH THE SAME GRIP YOU USE ON YOUR STANDING PRESS. CONCENTRATE ON YOUR CLEANING AND ALSO DO HEAVY SQUATS IN SETS OF 5 REPS. This will improve your body power.

When Buster McShane and I decided to publish articles on the training methods of famous lifters, we naturally set about collecting as much data about the respective lifters as possible, and Doug in this respect was most cooperative. The following is Doug's reply to our letter to him in which we requested certain information, his reply to which was as follows:

Dear Reg,

Here are the answers to some of the questions that you asked.

I must admit that I always trained in a rather unusual manner, something in the manner of Paul Anderson. I have always believed that the heaviest weights possible should be used, as this tends to make the lifts (Olympic, etc.) seem lighter both physically and mentally. I have come to the conclusion that the One Rep System is the ultimate for producing the limit in strength.

I have found that long, hard workouts often cause exhaustion and although endurance is achieved the muscle tissue is torn down to a great extent and it takes too long to rebuild. Strength and endurance in regard to lifting limit weights seem to be in different categories. However, one can overdo the strength routine and get to the point where it is an effort to walk a flight of stairs and I have found that I tend to get extremely lazy (even to the extent of slacking in the actual workouts). I also found that although I was the strongest I was only good for two or three lifts. However, I could really explode with them and I actually believe that I can lift more at this time. I am a specialist so I am willing to sacrifice my condition for world records no matter whatever the cost, from the aesthetic or from the condition standpoint.

The routine that I used prior to the British Empire Games was this:

Squat -
work up to a heavy poundage, i.e., 450 x 1 rep, then
500, 550, 600, 650
700 for 5 singles (minimum 5 minute rest between the heavy poundages)

Deadlift -
first starting off with High Pull singles:
350, 400, 440, 475, 500, 520
after 440 I utilized the metal hand grips, something the same as used by Anderson. These enabled me to concentrate on the pulling muscles without tiring the hands. If you are interested I can draw you a diagram of these metal clips as I think they really help.       

Doug did better than send us a diagram of the metal clips he uses for high pullups and deadlifts - he sent us actual photographs. The top photo shows the clip with the cloth through the hole at the top; the bottom one shows the cloth tied around the wrist with clip on the bar - resting in the palm of the hand.

The Hepburn letter continues:
Incidentally, these high pulls are a great chest and shoulder developer as they are sort of a combination of an upright rowing motion and bent rowing movement.   

After the 520 high pulls (I did about 5 singles with this weight, resting 3-5 minutes between each), I would continue on with the deadlifts and worked up to singles with 700 lbs. Believe me, when you try a cle3an with 370 or so after this the weight feels like a feather.

I NEVER COMBINE UPPER BODY MOVEMENTS SUCH AS PRESSING WITH THIS ROUTINE. I think that the upper and lower body should never be worked at the same time when working for maximum strength.

One day layoff . . . I never worked to a strict routine and sometimes took two days layoff . . . I believe in working certain muscle groups thoroughly and then giving them a good rest.You can see that by training the upper and lower body separately that YOU CAN  WORK OUT AND STILL REST CERTAIN PORTIONS OF THE BODY . . . for when you are bench pressing and military pressing from the racks the lower body is still resting.   

Press Routine:

Bench Press, using the same grip as used in the standing press. Wide grip bench presses do not help the standing press as much as bench pressing with a closer grip. I always pressed with a dead stop at the chest in the bench press, for when you bounce the weight in the bench press you do not help your starting power in the standing press.

So, bench press, single reps, working up to heavy training poundage:
1 rep with 380, 400, 460
480 for five singles.

Standing Press, taking the bar from racks:
1 rep with 350, 370
380 for five singles.
This is the routine that I used to standing press 430.

All for now, Reg. Hope this proves interesting to you, and if you wish I can write to you regularly and you can print this info in your mag, from time to time.

Yours sincerely,
Doug.

Finally, Doug's best lifts are:

Bench Press with 3-second pause at chest - 502
Regular Bench Press - 560
Olympic Press off stands - 430 x 1, 400 x 4
Two Arm Curl - 245
Deadlift with clips - 750
One Arm Press - 195
Jerk From Shoulders - 500
Side Press - 250
Clean & Jerk - 371
Crucifix with two 100-lb. dumbbells
Clean and Press - 330 x 9 at the end of a workout
Power Clean with no knee dip - 350


From: http://ditillo2.blogspot.com/2018/12/doug-hepburn-regpark.html

8
Exercises and workouts / Grimek Bodybuilding series: 4 Calves
« on: April 26, 2019, 11:34:50 PM »
Part one:

9
General Discussion / My life as a weight lifter (maybe 50s)
« on: April 26, 2019, 11:18:44 PM »
The text can be read, but with some difficulty.

10
Exercises and workouts / Grimek Bodybuilding series: 3 Back
« on: April 25, 2019, 08:13:15 PM »
Part 1:

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