Three time World Strongest Man champion Bill Kazmaier was an absolute golaith during his career. Excelling in both powerlifting and strongman, there is little doubt that Kaz is one of the most impressive strength athletes of all time. He had the static strength needed to excel in powerlifting, the athleticism needed for strongman and the intensity required to win. Below is a short snippet from one of Kaz’s pamphlets published in the early 1980s on powerlifting. Released in 1981 it came during Kaz’s transition to strongman from powerlifting (this began in earnest in 1979). Success leaves clues so check it out and enjoy!
Having considered in detail the underlying training philosophies, the techniques and the assistance exercises concerned with squatting and deadlifting, it is time to lay the program out in detail. The whole program is based on a four-day-a-week workout schedule, taken for myself, on Tuesday, Wednesday, Friday and Saturday, although this could obviously be any combination of the same sequence of workout and resting days.
Progressing through a 10, 8, 5, 3, and 2 repetition cycle for the key lifts, peaking to correspond normally with a contest, the cycle lasts for 14 weeks
Tuesday [Heavy upper back & forearm work]
- Close Grip Chins 4xMax
- One Arm Row 4×10
- Seated Row 4×10
- Wide Grip Pulldown to Chest 4×10
- Forearm Curl Sx10
Wednesday
- Squat-Heavy, Competitive Style (See Table Below)
- Dead lift-light (See Table Below)
- Round Back Rack Dead lift (See Table Below)
- Shrugs-light 2×15 to 40, 1×10 to 20
- Leg Extension 3×10
- Leg Curl 3×10
- Calf Raise 3×15 to 25
- Roman Chair Sit-ups 3 Sets
- Side Bend 3 Sets
- Hyperextension (For first 8 weeks of cycle only) 3×10 to 15 reps
Friday [Lighter, faster upper back and forearm work]
- Close Grip Chins 3xMax
- One Arm Row 3×12
- Seated Row 3×12
- Wide Grip Pulldown to Chest 3xJ2
- Forearm Curl 4×12
Saturday
- Deadlift-Heavy, Competitive Style (See Table Below)
- Squat-Light (See Table Below)
- Shrugs-Heavy 4×10 to 15
- Leg Extension_ 3×10
- Leg Curl 3×10
- Calf Raise 3×15 to 25
- Roman Chair Sit-ups 3 Sets
- Side Bend 3 Sets
- Hyperextension (For first 8 weeks of cycle only) 3×10 to 15
The program layout is self-explanatory. Work all assistance exercises with speed and intensity without forsaking strict form, increasing weights only when the sets have been achieved satisfactorily. On the heavier lifts take more time between sets to ensure full recovery so that form and technique is not compromised, always staying slightly within yourself strength wise.
When performing this cycle of workouts there are other important considerations. If you are not
accustomed to the type of workload at the beginning start with less sets and gradually build up to the full amount. Exercise good sense in your choice of poundage throughout the whole cycle. Remember, for the first six weeks, the accent for the heavy squats and deadlifts still revolves somewhat around intensity combined with sensible poundages. Wait until all sets can be proficiently accomplished before increasing any weight, and then make only the increases you realistically feel capable of.
Don’t overextend yourself as this could lead to
frustration and staleness.
VARIATIONS
One of the keys to continual progress is an enthusiastic attitude. Becoming stale on a program affects this enthusiasm adversely. This program is designed to deter against any such retrogression but that does not guarantee that with some lifters it will not happen. Always LISTEN TO THE MESSAGES YOUR BODY IS GIVING YOU. If on an occasional day you just don’t feel up to it, relax and pick up afresh on the next workout day, and don’t be too eager to increase poundages. If you are not totally comfortable with a certain assistance exercise replace it with one that you prefer that has the same actions, or omit one or two if time and energy so dictate,
e.g. forearm work if you have no grip trouble on deadlift.
Any preparatory work before the cycle begins should center around the assistance exercises without including any competitive style squats or heavy dead lifts, keeping the mind fresh while building the necessary muscle base.
Source