Old school training (1971) by Jon Cole

[kite]

Routine is performed only twice a week mon & fri. Every exercise is performed under meet conditions, including pauses on the bench and dead stop on deadlifts and squats to depth.

mon

bench press
225 x 8
325 x 5
400 x 3
500 x 1
515 x 1 (or more)
480 x 2 x 2

inclines
275 x 5
315 x 4
375 x 3
405 x 2
450 x 1

squats
335 x 8
425 x 5
525 x 3
615 x 2
675 x 1
725 x 1
780 x 1
740 x 2 x 2
600 x 10

toe raises
6 x 20

curls
155 x 5
175 x 5
195 x 5
215 x 5
225 x 5

standing tricep press
175 x 5
205 x 5
230 x 5
260 x 5
280 x 5

* finish up with one arm rows


fri

bench (same as mon)

squat (same as mon)

deadlifts

345 x 5
425 x 5
525 x 3
625 x 3
700 x 2
750 x 1
700 x 2 x 2

toe raises , curls, rows & standing tricep press same as mon.

Cole totaled 2140 at 240 with a 800 squat 525 bench and a 815 dl wearing ace bandages as knee wraps and a belt. 1971 AAU Nationals Tolleson Ari.