Over 50 years on, Pat Casey is still frequently shared on social media, as his strength numbers were notable even by today’s standards. Casey’s defining lift came in 1967, when he officially became teh first man to bench press over 600 pounds [272kg].

Casey hit 617 pounds [280 kg] and some sources also record a 622 pound lift [282kg] without any form of bench suit. His training approach for the lift was built around singles, partials and overhead strength. He mostly relied on extremely heavy weights, low reps and above all: ruthless consistency.

Who Was Pat Casey?

Pat Casey was born in Los angeles in 1939,He grew from an undersized teenager wiht a basic weight set into one of the strongest men of the 1960s. His life changed in 1943,when he discovered an old-school gym in Inglewood that pulled him away from petty crime and into a world built around discipline and barbell training.

Reportedly, he fuelled his training with huge amounts of food, drinking 3-6 litres of milk a day and eating mid-workout meatloaf sandwiches swamped in mayo. The fuelling worked well, as he placed 5th at the Teen Mr America competition – and boasted a 400lb [~181kg] bench press at just 17 years old.To put that in outlook, at the time not many adult men had achieved the same numbers.

Under the guidance of bodybuilder bill Pearl, Casey made even more progress. In his gym, the 225lb dumbbells were referred to as ‘Pat’s weights’ because no one

Lockouts

Heavy partial presses taken from 4 inches and 7 inches off the chest – 5 singles at each height. These recruited maximum fast-twitch fibres with no wasted reps.

3 sets of 3-5 heavy reps. This targeted the chest, delts and shoulders from a different angle. Strong shoulders meant a stronger and more stable bench press.

Weighted Dips

More than assistance work in Casey’s mind – these were essential. He loaded himself with plates to build enormous triceps strength.

Lying Triceps Extensions

A pullover blended into a triceps extension – 5-6 sets of 3-5 reps. Casey reportedly hit 365lbs [~165kg] for a triple in this movement.

Seated Press

Strict overhead work with a wide grip and no lean. Casey believed overhead strength fed directly into his bench press. If you were weak overhead you were losing power on the bench.

The Strength Training Routine of a Golden Age Bodybuilder

this routine, inspired by the training methods of bodybuilders from the 1960s and 70s, focuses on building raw strength and muscle mass. Its characterized by heavy weights, low repetitions, and a focus on compound movements. this isn’t a high-volume program; it prioritizes intensity and recovery.

Incline Press

4 sets of 4 reps with 210-pound dumbbells

Squat

Heavy singles followed by half squats for a total of 15 sets

Dip

10 sets of 3 reps with 300 pounds

Barbell Row

3 sets of 5 reps up to 350 pounds

Key Takeaways

• Heavy Weight is Key: this routine emphasizes lifting as much weight as possible for low repetitions.
• Compound Movements: Focus on exercises that work multiple muscle groups simultaneously.
• prioritize Recovery: This is a demanding routine, so adequate rest and nutrition are crucial.
• Simplicity: The program is straightforward, avoiding complex variations or isolation exercises.

Significant Considerations: This routine is not for beginners. It requires a solid foundation of strength and proper lifting technique. always warm up thoroughly before each workout and consider using a spotter for heavy lifts. listen to your body and adjust the weight or volume as needed.