Anthony Clark Workout Routine

Submitted by Mr.Berg on Thu, 10/31/2019 - 10:00
Anthony Clark training benchpress

Anthony Wayne Clark (born September 15, 1966 in Philippines — died May 22, 2005 in Friendswood, Texas, U.S.) was an American powerlifter, holder of the world record for the reverse grip bench press and member of the York Barbell Hall of Fame.

Anthony Clark benchpress

He was the first and only teenager to bench press 600 pounds, 1986. World record holder in the squat: 1025 pounds, 1988. First man to reserve grip bench press 700 pounds, 1992.

Most weight lifted in powerlifting competition history: 1015 - pound squat, 725 pound bench, 720 pound deadlift at the 1993 WPA World Record Breakers meet in Pennsylvania, for a total of 2460 pounds.

Anthony's biggest bench press: 735 pounds at the USPF Northwest Open Bench Press Championships.

According to the following quote Anthony started out as a weakling!

Anthony Clark: "I got beat up at school by the neighborhood bullies, and I got beat up again when I came home. I suffered physical abuse from my dad for years. I felt like I was nothing, the lowest of the low. I even failed at three suicide attempts.

Discovering lifting when I was 13 really helped me a lot, but it was a Jay Streck religious crusade one day at school that totally turned my life around. I remember how excited I was hearing that the Lord loves you unconditionally and that trials and tribulations in life aren't there to punish you, but to help teach you lessons you need to learn. If you don't learn, it's your fault, and the same lesson will keep coming back again and again.

Once I accepted the Lord into my life and put Him first, that put everything in my life into order. I began to develop self-respected, discover my God-given talents, and use these talents for the benefit of myself and others. I'm an instrument of the Lord, and I want to make an impact."

Anthony used to talk to kids and youth when he was at schools, gyms, detention centers and prisons.

Anthony: "The best thing in the world is to see a kid smile and be happy, to tell you that you made a difference in his life. I'm thrilled, actually, when guys from the detention center where I worked four years ago will come back and tell me what they're doing right in their lives."

He did those appearance throughout the year and still worked 10 hours daily!

"It can be tiring. My work days are always at least 10 hours long. You need a strong body to serve the Lord."

Anthony's Training Routine

He used to train very carefully, always warmed up first, and very strictly. Tried to avoid injury. His program was a combination of powerlifting, bodybuilding and aerobics, supplemented by racquetball, basketball, fishing, shooting at the rifle range, and playing with whatever kids are around.


Off-season Clark follows a two-on, one-off schedule: Day 1 - Chest, shoulders and tri's and Day 2 - Legs, back and bi's.

His pre-contest program is carefully worked out, as per the following workout plan preparing for a 10/23/1993 meet:

Squat attempts: 1st 969lb, 2nd-1022lb, 3rd - 1065. The last squat is 16 days out. The last bench is 9 days out. The last bench is 9 days out. The last deadlift is 26 days out.

Anthony Clark squat routine workout

Training for the squat. Attempt he tried: 1st 969lb, 2nd-1022lb, 3rd-1065lb. The last squat is 16 days out.

Week + Date Exercise Weight x Rep
Week 1: 7/5/93 Squat  533x5
  Leg Press 873x8
  Stand Up 753, 803, 853
Week 2 7/12/93 Squat 703x3
  Leg Press 969x8
Week 3: 7/19/93 Squat  533x5
  Leg Press 1054x8
  Stand up (all 10 seconds) 806, 856, 906
Week 4: 7/26/93 Squat 756x3
  Leg Press 1140x8
Week 5: 8/2/93 Squat 554x5
  Peg Press  746x8
  Stand-up (all 10 seconds) 859, 909, 959
Week 6 8/9/93 Squat 809x3
  Leg Press 1203x8
Week 7: 8/16/93 Squat 618x5
  Leg Press  746x8
  Stand-up (all 10 seconds)  913, 963, 1013
Week 8: 8/23/93  Squat  863x2
  Leg Press  1267x8
Week 9 8/30/93 Squat  618x5
  Leg Press  746x8
  Stand up (all 10 seconds) 955, 1005, 1055
Week 10: 9/6/93 Squat  905x2
  Leg Press  1321x8
Week 11: 9/13/93 Squat 660x5
  Leg Press 692x8
  Stand up (all 10 seconds)  998, 1048, 1098
Week 12: 9/20/93 Squat  948x2
  Leg Press  916x8
Week 13: 9/27/93 Squat  660x5
  Leg Press  916x8
  Stand-up (all 10 seconds) 1046, 1096, 1146
Week 14: 10/7/93 Squat  996x2
  Leg Press 714x8
Week 15 10/18/93 Squat  373
  Stand-up (all 10 seconds) 969, 1022, 1065
Anthony Clark benchpress workout
Week + Date Exercise (only bench) Weight x Rep x Set
Week 1: 7/15/93 Benchpress 402 x 8 x 2
Week 2: 7/22/93 - 440 x 8 x 2
Week 3: 7/29/93 - 477 x 5 x 2
Week 4: 8/5/93 - 515 x 5
Week 5: 8/12/93 - 552 x 5
Week 6:  8/19/93 - 468x5
Week 7: 8/26/93 - 580 x 3
Week 8: 9/2/93 - 608 x 3
Week 9: 9/9/93 - 505 3
Week 10: 9/16/93 - 636 x 2
Week 11: 9/23/93 - 664 x 2
Week 12: 9/30/93 - 561 x 2
Week 13: 10/7/93 Dead Stop Bench 692 x 1 x 2
Week 14: 10/14/93 Dead Stop Bench 726 x 1 x 2


 

Week + Date Exercises Weight x Rep
Week 1: 7/5/93 Deadlift 515 x 3
  Rack Deadlift 530, 580, 680 x 3
Week 2: 7/12/93 Deadlift 382 x 5
Week 3: 7/19/93 Deadlift 554 x 3
  Rack Deadlift 577, 627, 677 x 3
Week 4: 7/26/93 Deadlift 398 x 5
Week 5: 8/2/93 Deadlift 593 x 2
  Rack Deadlift 616, 666, 716 x 3
Week 6: 8/9/93 Deadlift 413 x 5
Week 7: 8/16/93 Deadlift 632 x 2
  Rack deadlift 655, 705, 755 x 3
Week 8: 8/23/93 Deadlift 429 x 5
Week 9: 8/30/93 Deadlift 663 x 2
  Rack Deadlift 686, 736, 786 x 3
Week 10: 9/6/93 Deadlift  449 x 5
Week 11: 9/13/93 Deadlift 694 x 2
  Rack Deadlift  710, 760, 810 x 3
Week 12: 9/20/93 Deadlift 468 x 5 
Week 13: 9/27/93 Deadlift 729 x 2
Week 14: 10/7/93 Deadlift 355x3
  Rack Deadlift 710, 749, 780 x2 

Meet Day: 1st Attempts - (969 - 713 - 710 - 2392); 2nd Attempts (1022 - 733 - 749 - 2504); 3rd Attempts (1065 - 748 - 780 - 2593)

Anthony's diet

Anthony Clark diet

He used to eat eight meals a day and he was pretty much always hungry. He always eaten well and consistently.

Meal 1: 3 cups of cream of wheat, as much lettuce and cucumbers as you want, 1.5 cups of broccoli, 1 cup of corn, 1 apple, 1 cup of lowfat milk, 18 eggs whites

Meal 2: 3 cups of rice, as much lettuce and cucumbers as you want, 1.5 cups of broccoli, 1 cup of corn, 1 banana, 7 ounces of turkey breast.

Meal 3: 3 cups of rice, as much lettuce and cucumbers as you want, 1.5 cups broccoli, 1 cup of corn, 1 banana, 7 ounces of turkey breast.

Meal 4: 3 cups of rice, as much lettuce and cucumbers as you want, 2.25 cups of broccoli, 1.5 cups of corn, 1 apple, 7 ounces of chicken breast.

Meal 5: 3.75 cups of cooked pasta, as much lettuce and cucumbers as you want, 2 tomatoes, 1.25 cups of mushrooms, 1.5 cups of corn, 1 banana, 7 ounces of chicken breast.

Meal 6: 3.75 cups of cooked pasta, as much lettuce and cucumbers as you want, 2 tomatoes, 1.25 cups of mushrooms, 1.5 cups of corn, 7 ounces of chicken breast.

Meal 7: 3.75 cups of cooked pasta, as much lettuce and cucumbers as you wantm 2 tomatoes, 1.25 cups of mushrooms, 1.5 cups of corn, 7 ounces of chicken breast.

Meal 8: 5 cups of cooked pasta, as much lettuce and cucumbers as you want, 2 tomatoes, 1.25 cups of mushrooms, 1.5 cups of corn, 7 ounces of chicken breast.


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