I heard a rumour that Jon Pall used to read in his earlier training years George F. Jowett Training Course. Luckily, I have in my collection his full course. Later I will add George's training philosophy. Furthermore the magazine "Powerlifting USA 1988 (mar)" cited that Jon Pall Sigmarsson followed the "Hatfield Training System".
There was no training routine included in this powerlifting magazine. Thus the following routine is just a example how Jon Pall may trained.
The Hatfield method (sample plan, Intensity: maximal)
Bench Press 2 sets 5 -3 reps
Incline Bench Press 2 sets 15 -12 reps
Flyes dumbbells 2 sets 25 - 20 reps
Shoulder Press 2 sets 5 - 3 reps
Side laterals 2 sets 15 - 12 reps
Front Press 2 sets 25 - 20 reps
Close benchpress 2 sets 5 -3 reps
Dips 2 sets 15 -12 reps
Tricep pushdown 2 sets 25 - 20 reps
Squat 2 sets 5 - 3 reps
Hackeschmidt 2 sets 15 - 12 reps
Leg Press (45°) 2 sets 25 -20 reps
Leg raises 3 sets 25 -20reps
Crunches 3 sets 25 -20 reps
Deadlifts 2 sets 5 - 3 reps
Lat Pull 2 sets 15 - 12reps
Horizontal rowing 2 sets 25 - 20reps
Dumbell Shrugs 1 set 5 - 3 reps
Barbell Shrugs 1 set 15 -12 reps
Dumbell Shrugs 1 set 25 - 20reps
Barbell Curls 2 sets 5 - 3 reps
Hammer Curls 2 sets 15 -12 reps
Scott Curls 2 sets 25 - 20 reps
Jon Pall used the Hatfield Training Method. He trained every fourth day the back, every third day arms, every two days calves, every sixth day he trained the lower back and every fifth day to sixth day he trained legs.
All is done with proper technique.
He used 390lb for six reps in the power clean. Has deadlifted 790lb for three reps without straps.
770lb for six reps after only a six week training cycle. His best bench in training 551lb and 485lb for 6 reps.
In barbell row he used 441lb 6 reps for 4 sets
Dumbell rowing he used 230lb 12 sets
He chinned himself at around 300lb bodyweight for 25 reps
His best squat in training 770lb for 3 reps
Best standing Military Press 350lb
Best barbell curl: 220lb for strict 10 reps
Forarm curl: 310lb for 10 - 20 reps
He used to train his abs with 200 reps reach training session.
Jon liked to stretch and after training he used to run several sprints..
"I eat any kind of fish, most days of the week, throwing in a chicken or two and a beef steack."
His diet is similiar to the vikings: a lot of fish and milk products, shark meat, whale meat. But of course even Jon Pall cheated and ate sometimes fast food.
Powerlifting USA 1988