Monday
1. Two hands snatch – After loosening up with calisthenics he would work up in eight or ten sets of between one and three from around 125 to 300 on a good day
2. Two hands clean and jerk –
beginning with 220 pounds, he would work up slowly to near his limit, which was almost 400lb. It should be noted that he used a very shallow split style on both the sntach and clean and jerk, barely dipping under the weight.
3. Two hands continental to the shoulders – when he felt really well, he would put more weight on the bar after his heaviest cleans and jerks and do several single continental lifts. He did them by taking the weight from the floor to his belt, then boosting it from there up to his shoulders. His best was around 450 pounds.
4. Two hands curl – He usually did four or five sets of this, working up to a maximum superstrict rep or two with 220 pounds.
5. If the weather permitted, he usually ende his sessions with either some slow running or some swimming.
Tuesday
1. Curl and press with kettlenells –
Approximately ten sets, going from 55 pounds to 110 pounds in 5 1/2 pound jumps. These were done very strictly – usually only one or two reps with each arm, working up quickly to the 110 pound bells.
2. Clean and military press – Approximately eighjt sets of three to five reps, going from 198 to 264 in 22 pound jumps, doing two sets with each weight
3. One hand swing with kettlebells-
Approximately eight sets, (four with each arm) beginning with 11 and sometimes going as high as 254 (using two kettlebells grasped in one mighty paw)
4. Deadlift – Usually six to eight sets, never exceeding three reps. He usually began with 440 pounds (200 kilos) and worked up to almost 800. Often he would do his lighter sets without a hook, or with only three fingers on each hand, or even two or one
Wednesday – Rest
Thursday
1. Curl and press with kettlebells – Same as Tuesday.
2. One hand snatch – Usually, he would work up slowly in this lift, going from 110 to 220 with each hand:
3. One hand clean and jerk – As in the snatch, he would do quite a few sets, always using low reps (usually just one), working up to a best of 265
4. One hand deadlift – Alternating hands, Goerner would work up gradually in poundage from around 220 to over 700, on his good days, doing 10 to 12 sets
5. Squats – During this period, he usually squatted one each week – never more, and he would begin with around 220 and work up to approximately 600. He never really concentrated on this lift. He favored low reps – 3 to 5
Friday
1. Clean and press – Same as Tuesday
2. One hand swing – Same as Tuesday
3. Muscleouts with kettlebells – He usually did these with “light” (up to 65 pounds in each hand) weights and higher repetitions as a shoulder developer.
4. Grip work – Often, he would practice lifting heavy barbells and dumbbells with one, two or three fingers
Saturday
1. Curl and press with kettlebells – Same as tuesday
2. Two hands snatch – Same as Monday
3. Two hands clean and jerk – Same as Monday
4. Front Squat – From time to time he did these, going up to a best of over 500 pounds
5. Two hands curl – Same as Monday.
Sunday – Rest
source:
iron man 1977, written by Terry Todd