Dave Sheppard Weightlifting Workout

Submitted by Mr.Berg on Sat, 11/09/2019 - 07:00
Dave Sheppard workout routine

David Joseph Sheppard (b. 1931 d. 2000) was an American weightlifter and Olympic medalist. He received a silver medal at the 1956 Summer Olympics in Melbourne.

Dave was known as a "Boy Wonder" of weightlifting. With the age of 22 he was able to win his first National Championship. He began weight training in 1946, at the age f 14. During that year he showed promise of the greatness which was his by working up to 125lb press, 130lb snatch and 170lb clean and jerk at a bodyweight of only 115lb.

Here in tabular form, is a record of Dave's progress over the years.

Age Ht. Wt. Press Snatch C&J Year
14 5'2" 115lb 125lb 130lb 170lb 1946
15 5'3" 138lb 175lb 185lb 240lb 1947
16 5'3" 144lb 193lb 215lb 270lb 1948
17 5'5" 146lb 200lb 235lb 290lb 1949
18 5'6" 148lb 215lb 252lb 300lb 1950
19 5'6 1/2" 160lb 253lb 281 341lb 1951
20 5'7" 178lb 260lb 290lb 360lb 1952
21 5'7" 178lb 270lb 300lb 360lb 1953
22 5'7" 190lb 286 1/4lb 316lb 391lb 1954


Weightlifting training routine

Monday Weight x Rep
Press 200lb x 2, 220 x 2, 240 x 2, 255 x 2, 270 x 1, 280 x 1
Snatch 220 x 2, 240 x 2, 260 x 2, 270 x 1, 280 x 1, 290 x 1, 300 x1
Squat Clean 255 x 2, 275 x2, 300 x 2, 325 x2, 340 x 1, 355 x 1, 375 x 1, 385 x 1
Clean without split or squat 255 x 2, 270 x 2, 280 x 2, 290 x 1, 300 x 1, 310 x 1(sometimes he went to best single of 330)
Barbell press on steep inclined bench 200 x 3, 235 x3, 255 x 3, 275 x 3, 285 x 2, 300 x 1

 

Wednesday Weight x Rep
Press on Bench 205 x 5, 255 x 5, 285 x5, 305 x5, 325 x3, 350 x3, 375 x 1
High Pulls (as high as possible) with wide snatch grip 225 x2, 255 x2, 285 x 2, 325 x2, 350 x2, 375 x2, 400 x2
Full Squat 300 x5, 350 x5, 400 x5, 425 x5, 450 x3, 470 x2, 490 x1

Friday: Same as Monday, but with 10 pounds less in each lift and exercise. Dave also practiced pressing on his off-days, took the weight from squat stands instead of cleaning. 

His tuesday-Thursday press routine was as followed: 200 x5, 225 x5, 240 x5, 225 x5, two sets. These are all done with a wide grip.

Dave's best single attempts:
Full squat 515lb
Benchpress 400lb
Jerk from shoulders 423lb
Dumbbell Press 120lb 4 sets 10 reps
Barbell Press 300lb x1