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-   -   Think you got the stones for a Reg Park program do you? (http://www.muscleandbrawn.com/forum/showthread.php?t=5488)

Trevor Ross 02-18-2011 12:34 PM

Think you got the stones for a Reg Park program do you?
 
Apparently this one of the very first 5x5 routines to be published. It was written in 1960 by Reg Park in his book Strength & Bulk Training for Weightlifters and Bodybuilders.

Reg Park's Three Phase 5x5 Program:


Phase One:

45-degree back extension 3x10
Back squat 5x5
Bench press 5x5
Deadlift 5x5

*Rest 3-5 minutes between the last 3 sets of each exercise.

*Train three days per week for three months.

Phase Two for Bodybuilders*:

45-degree back extension 3-4x10
Front squat 5x5
Back squat 5x5
Bench press 5x5
Standing barbell shoulder press 5x5
High pull 5x5
Deadlift 5x5
Standing barbell calf raise 5x25

*Rest 2 minutes between sets.

*Train three days per week for three months.

* After the basic Phase One, Park had a different set of recommended exercises for aspiring Olympic weightlifters. It used a few different sets and reps, and included lunges and power cleans.

Phase Three for Bodybuilders:

45-degree back extension 4x10
Front squat 5x5
Back squat 5x5
Standing barbell shoulder press 5x5
Bench press 5x5
Bent-over barbell row 5x5
Deadlift 5x3
Behind-the-neck press or one-arm dumbbell press 5x5
Barbell curl 5x5
Lying triceps extension 5x8
Standing barbell calf raise 5x25

*Rest 2 minutes between sets.

*Train three days per week for three months

Trevor Ross 02-18-2011 12:37 PM

Phase Three looks to be a killer!

Oscar Zaydok 02-19-2011 09:16 AM

Trevor

Why did Reg put back extensions first in each routine? Wouldn't that prematurely fatigue the lower back since the routine calls for squats and deadlifts later in the routine?

Oscar

Abaddon 02-19-2011 09:59 AM

?

big_swede 02-19-2011 10:01 AM

Looks solid!!

I think the back extensions are more of a warmup exercise preparing for the main exercises.

glwanabe 02-19-2011 10:18 AM

Quote:

Originally Posted by big_swede (Post 117227)
Looks solid!!

I think the back extensions are more of a warmup exercise preparing for the main exercises.

Swede is correct. The extensions were a warmup movement, and loosened up the lower back for heavier work.

I like doing light good mornings as part of a warmup.

glwanabe 02-19-2011 10:18 AM

To answer the threads title. Yes!

Trevor Ross 02-19-2011 10:29 AM

Quote:

Originally Posted by Oscar Zaydok (Post 117223)
Trevor

Why did Reg put back extensions first in each routine? Wouldn't that prematurely fatigue the lower back since the routine calls for squats and deadlifts later in the routine?

Oscar

The hyper-extensions were meant to be a light warm up.


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