Pat Casey - King of the powerlifters

Typical Workout
 

Monday:
 

Bench Press Lockouts: . Singles from 4 inches off chest. 3 singles from 7 inches off chest. After lockouts, 2 sets of regular benches with 405 x 3.
 

Dumbell Incline: 3 sets of 5 reps warmup. 120 x 10, 200 x 3 sets of 5 reps. Best: 220 x 6 @ 285 bodyweight.
 

Lying Triceps Extension: 5-6 sets of 3-5 reps.
 

Chins: 2-3 sets of 8-10 reps.
 

Curls: 3 sets of 5 reps @ 100 pounds. I feel that I should have done more curling.
 

Tuesday
 

Squats: 135 x 5, 22 x 3, 315 x 2, 405 x 2, 585 x 2, 650 x 5 singles, 515 x 10.
 

Leg Extension: 3 x 20 reps.
 

Leg Curls: 2 x 12 reps.
 

Deadlifts from below knee: (working on sticking point) 315 x 5, 405 x2, 515 x 1, 565 x 6 singles.
 

Wednesday and Thursday

Rest. I worked an 8 hour job during the day
.

Friday
 

Bench Press: 135 x 20, 225 x 10, 315 x 5, 405 x 5, 515 x 1, 560/570 x 5 singles, 405 x 10, 315 x 20
.

Seated Military Press: I had to turn my head to the side to get the barbell past my face. 135 x 10, 225 x 5, 315 x 3, 400 x 1, 315 x 5, 225 x 8.
 

Dips: Bodyweight x 3 sets of 5 reps, then 10 sets of 205 x 5 reps.
 

Saturday:
 

Lockout Squats: above parallel, squat down and stop on pins. Dead stop. No bounce at the bottom. 135 x 10, 225 x 5, 315 x 3, 405 x 2, 515 x 1. 585 x 1, 650 x 1, 750 x 5 singles, finish with full squat – 405 x 5 with a pause at the bottom. These lockouts were mainly for the feel of handling heavy weight.
 

Leg Extensions: 3 sets of 20 reps.
 

Leg Curls: 2 sets of 12 reps.

I would also throw in some bodybuilding movements and neck work.

 

 

 

Monday:

Bench Press: "Warm up and then do five single reps with 500 to 510 pounds with a 2 second pause." He does a total of 15 sets all together.

Squat: 5 sets of 5 reps from 300 to 500 pounds

Power Cleans: 3set of 3 reps up to 320 pounds

Wide Grip Chins: 10 sets of 8 reps

Wrestler's Bridge Pullover and Press: 5 sets of 4 reps up to 305 pounds



Wednesday

Incline Press: 210 pound dumbells for 4 sets of 4 reps

Squats: "Works up to 5 heavy singles with limit weight and then does half squats from a bench for a total of 15 sets"

Dips: 10 sets of 3 reps 300 pounds

Barbell rows: 3 sets of 5 reps working up to 350 pounds

Lateral Raises on Incline: 3 sets of 20 reps "Fairly light weight for pump"

Saturday

Bench press: Same as monday

Squats: Same as Wednesday

Triceps Press on Bench with Barbell: 10 sets of 4 reps working up to 270 pounds

Power Cleans: Same as Monday

Neck Bridges: Same as Monday

Pat trained 3-4 times a week for 3 to 4 hours per workout. He maintained a training diary going back as far as 1955.