Welcome to the next instalment of this old school series.
The last workout programme, if you have been following, was a tough one.
After four weeks on working on that one- being advanced, I need a change. So after a growth week the program outlined here will be my new plan for the next four weeks.
If you are still gaining from the last program –feel free to stay with it –until you feel it is no longer giving rewards.
The more advanced you are the stronger you are the more there needs to be a change.
The last programme had me doing chest twice a week and this has worked in that I have increased in fullness and condition in that area.
My goal now is to train chest once a week but with the emphasis on increasing my strength and pushing a little more weight.
The next workout block or the one after may see me doing chest twice a week again up to the guest spot, as it has given me a good look.
I know from past experience that I cannot do a body part for long- twice a week- I coax the body part forward rather than bully it.
The influence.
This programme is built again on the foundation of the old masters of this sport- it is an excellent programme for size and condition- remember that this is tailored to me- if there is a movement that doesn’t suit you then don’t hesitate to change it.
I followed a similar programme to this in 1999 and was heavily influenced at that time by Chuck Sipes.
Chuck Sipes for those who don’t know was a Mr America in 1959, Mr Universe in ’61 and Mr World in ’68.
Chuck had an awesome development and a rugged toughness and strength that was never matched even to this day.
He was also natural.
Recently I was speaking to my good friend Si Martin- after getting off the phone I thought about how Simon reminded me of Chuck.
Si is also a tough, strong, outdoor kid of guy that thinks nothing of working hard on the weights then going hiking and climbing.
Chuck was the same and I was reminded of him through Simon.
So when I got home I dug out my old notes on Chuck and my programmes from 99 and set to developing a programme based on his philosophies.
Volume.
I have over the last programme been doing more sets than I have done in a long time- and I must say it is working.
Again influenced by the old masters and Si I upped my game so to speak- and my body is changing- so for the time being I will keep on keeping on and spend as much time as I can on recovering from these programmes.
The correct eating habits also come into play here.
Again fit the sets to your recovery and your lifestyle.
Talking of recovery- Chuck was an absolute animal and would train 3 times a day with a morning session, an afternoon and an evening one, 6 days a week.
He worked with California Youth Authority- mainly with juvenile delinquents- where he used the weights and health to instil in them hard work and dedication. So his training was also his job.
He would also trek into the mountains with them for 30 days at a time teaching them survival- Chuck would take his weights in a rucksack and train every day.
One incredible- inspiring man.
Here is my Chuck inspired programme.
Day One
Chest, Shoulders and Triceps
I will be doing all the pressing movements here to allow for recovery of those areas to gain a little more strength.
My first movement is the good old Bench Press
I will be working on a system popularised by Chuck- what he called his double set- light to heavy principle.
After warm ups –
2 sets of 8 with the same weight
Add weight - 2 sets of 4 with that weight
Add weight – 2 sets of 2 with that weight
Support Press
Next up a great movement I did a lot back in ‘99
It increased my Bench Press strength no end and also size in my pecs and triceps.
Basically you perform a rack bench press, only pressing the top 4 inches off the pins Instead of repping this- you hold the top position tensing your pecs, shoulders and triceps like mad.
Hold for 20 seconds or so and slowly resist the negative. Let your partner do his set then you go again, doing 4 sets of 20 seconds or so- this is very tough as you can lift and hold a huge amount of weight- work up to this though- start conservatively and add up over the weeks of this programme.
I remember in 99 toping out at around 4 plates a side.
This was an exercise that Chuck used to eventually fully bench press 570lbs.
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Next for chest is Incline Flyes- nothing fancy here just 3 sets of 8 reps or so.
To finish pecs I will do a set of Dips.
Here again is another Chuck favourite- and if I am not mistaken Si Martin has done this also.
Dips
1 rep and rest a few seconds, 2 reps- rest again, 3 reps- on and on adding up.
Only resting a few seconds and trying to beat each rep. Chuck got up to 20-25 reps. He credited these to the high degree of muscularity he had in his chest.
After a good stretch I will move on to
Standing Military Press
4 sets of 8 reps here.
I will finish up the delts with 3 sets of 8 on the
Lat Raises.
These I will do seated and I will bring the dumbbells right up and touch the palm side of the dumbbells above my head and lower back to just under my thighs in a normal palms down position. This was another Chuck favourite.
I will finish up this day’s workout with some triceps-
lying extensions
With an ez bar and then some ab work, 3-4 sets of each.
Day Two
Legs
First up again are good old Squats- after working on the 5x5 I have changed these to Chuck’s light to heavy double principle.
Warm ups then- 2x8 with same weight- Add weight for 2x6 then add weight one more time for 2x4.
My next movement is
Stiff Leg Dead-lifts.
I have been doing regular dead’s for a while now so let’s give those hamstrings a shock- 4 sets of 8 on these.
Calves
After reading Si Martin’s last article on 100 rep calve raises I remembered that I had not done these in years.
So here is my next calve programme.
Standing Calve Raises- 1 set of 100 reps.
Here is how this is done. Hold a weight in each hand like I do and place your toes on a block. A machine is cool but I think free standing and having to balance is more effective.
Aim for 100 reps- you might get to 40 which leaves you 60 to do. Count to 60 then go again till you get to a 100. The reps get knocked off and the rest time gets less. Very hard and a killer calve workout.
Be warned- you will walk odd for a few days.
My final movement will be Sprints in the park close to my gym. I will do these up a flight of steps for 5-6 sprints, this will finish off the whole leg.
I may finish with some abs and neck work.
Day Three
Back and Biceps
After warming up I will start this workout with good old
T- Bar Rows. These I do the old fashioned way by putting the end of the bar into the corner and loading up the other end.
I have a V Bar that I can hook onto the bar, just behind the plates which works fantastic, 4 sets of 12 here.
Next up is Chins. For weeks I have been doing higher reps and sets on chins. For this programme I will go heavy.
The double light to heavy principle will work well here.
Warm up-
Weighted 2x8. Add weight for 2x6. Add weight for 2x4.
I will finish back work with some Shrugs for 3 sets of 12 reps.
Biceps
Thick bar curls.
Just one movement here- light to heavy- double again for 2x8 and 2x6 reps.
I will finish with some ab work.
Wrap up.
Again this is a basic programme, nothing fancy, good old hard work with plenty of weight on basic exercises.
I will train my three days Tuesday, Thursday and Saturday. Feel free to do your own version of this.
Let me leave you with a round up of Chuck’s eating habits.
This is the type of diet I will and have followed most of my life. You will see that the base is for health, longevity and vitality.
Here is a typical day’s eating for Chuck.
Meal One
4 eggs, cheese, wholewheat stoneground bread and honey.
He would then have some wholegrain cereal, some milk and fruit.
Meal Two
Fresh fruit and almonds
Meal Three
Some fruit juice and a large salad, some sunflower seeds and two large wholewheat peanut butter sandwiches, two glasses of milk.
Meal Four
Nuts and fruit or a bulk drink.
2 cups of milk- protein powder- black strap molasses- 2 spoons honey- 1 spoon Ovaltine- 1 banana and a scoop of natural ice cream.
Meal Five
Steak or fish with salad and brown rice, some wholewheat bread and butter, tea with honey and some natural ice cream.
Bed time
A glass of fresh juice and sunflower seeds
Chuck tried to eat nothing but natural foods and never ate any type of junk food.
Hope you have enjoyed this article.
Remember train hard, eat clean and be healthy.
Be Old School and proud.
Ian.
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