@goliathliftzz: Pat Casey became the first man to bench 600 lbs raw… at a time when most people thought his build wasn’t suited for it. Long arms. Longer range of motion. Supposed to be a disadvantage. So instead of chasing the “perfect” program… he built a simple system and pushed it hard. Heavy weight. Low reps. Repeated consistently. Not only did he become “The King of Bench Press”, he was also the first to squat 800lbs and break the 2000lb mark on Bench+Deadlift+Squat Here’s the routine he was running in 1963: — MONDAY Bench Press — warm up, then 5 paused singles with 500–510 lbs (15 total sets) Squat — 5x5 (300–500 lbs) Power Cleans — 3x3 up to 320 lbs Wide Grip Chins — 10x8 Pullover & Press — 5x4 up to 305 lbs — WEDNESDAY Incline Press — 210 lb dumbbells for 4x4 (“Pat’s weights”) Squats — work up to heavy singles + partial squats (15 total sets) Dips — 10x3 with 300+ lbs Barbell Rows — 3x5 up to 350 lbs Incline Raises — 3x20 — SATURDAY Bench Press — same as Monday Squats — same as Wednesday Triceps Press — 10x4 up to 270 lbs Power Cleans — same as Monday Neck Work — same as Monday — No complicated split or endless variations. Just heavy work… repeated over time. If you’ve been keeping up with my content, you probably noticed the pattern by now. Simplicity, relayed over a long period of time, is what builds true results. The idea of shortcuts is simply wrong when it comes to real progress. Of course, you have to work smart. But a solid system repeated over a long period of time beats any shortcut. Today we have more programs, more tools, more information than ever. We also have more confusion. So it makes you think: are we missing something… or just overcomplicating it? #patcasey #getstrong #benchpresspr #goliathliftzz #trainhardorgohome

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Monday 20 April 2026 13:03:13 GMT