Bob Bednarski’s Training Programs

When Bob Bednarski got his first “Lifter of the Year” award after he doing so well at the 1966 World Championships, Strength and Health Magazine published his workouts:

Best lifts at the time: 402, 352, 446 (Press, Snatch and Clean and Jerk)
Monday
Noon workout
Squat: 305 for 5, 355 for 5, 405 for 5, 455 for 5, 505 for 3

Afternoon
Military Press: 132 for 5, 220 for 5, 264 for 3 (for five sets of 3)

Tuesday
Isometric Work: 3 pulls, bottom, midway, top, 1 squat midway, 3 presses, start, middle, finish

Wednesday
Noon
Squat: Same as Monday

Afternoon
Snatch 132 for 5, 220 for 3, 264 for 2, 286 for 1, 308 for five singles

Thursday
Power Cleans
132 for 5, 220 for 3, 264 for 3, 286 for 3, 308 for 3 sets of 3

Saturday
Work up to three Olympic Lifts to 90-95 percent of limit.
Two weeks before a contest he goes up to starting attempts.
He gets at least three days’ rest before a meet.

The roots of this training for Bednarski came from the time he went from a 950 total to 1100 in four months. He moved up a weight class and focused on weak points, especially his legs.

A typical week:
Monday Morning:
Squats: 325 for 5, 375 for 5, 425 for 5, 475 for 5, 500 for 2, 525 for 1

Evening
Press: 225 for 5, 255 for 3, 285 for 3, 305 for 2, 325 for 1, 340 for 1
Clean and Jerk : 355 for 2, 375 for 1, 400 for 1, 400 for 1, 415 for 1, 400 for 1

Wednesday Morning
Squats: 305 for 5, 350 for 5, 400 for 5, 450 for 3, 475 for 2, 500 for 1

Evening
Snatch : 225 for 5, 255 for 3, 285 for 2, 305 for 1, 315 for 1, 325 for 1
Clean and Jerk : 355 for 2, 375 for 1, 400 for 1, 400 for 1, 415 for 1, 415 for 1

Saturday
Squats: 350 for 5, 375 for 5, 400 for 5, 450 for 3, 475 for 2, 500 for 1, 525 for 1
Snatch : 225 for 5, 255 for 3, 285 for 2, 305 for 1, 315 for 1, 315 for 1, 315 for 1

Sunday
Try limit on three Olympic Lifts

  • http://n/a Bill

    Does “press” refer to shoulder press in this context?

  • George

    Good read. Interesting that all he did to raise his total in the three lifts was the three lifts and squatting. Do what’s important for your goals, throw out the rest.

    Oh and I think “press” is referring to the Olympic press which is more dynamic than the standard shoulder press.

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