•Karl Norberg - 475 Pound Bench Press at 75 Years Old
KARL’S EARLY HISTORY:
Born in 1893, died in 1976 at 83.
Karl came from a family of 13 other brothers and sisters (8 boys, 6 girls) — which suggests to me that his old man had a very healthy testosterone level, not to mention that his mom was pretty damn tough too.
Karl worked in a sawmill starting at age 12 and later as a logger, both jobs, six days a week from 6 a.m. to 7 p.m.
1927 moved to America, worked as a logger and on rail roads.
1934 became a longshoreman/stevedore in San Francisco in winter and fall and always shipped out for Alaska in the spring and summer as a fisherman.
Retired from work in1954.
BEST LIFTS ALL AFTER 65 (NON-STEROIDS):
Deadlift-600-lbs. the first and only time he tried the lift and after deadlifting it effortlessly, he proceeded to walk around the entire length of the gym with the loaded bar bell.
High seated front shoulder press: 325-lbs.
Crucifix and Holding-Out Lifts: Karl could hold out a pair of 80-lb. dumbbells at side arms length for 5-seconds, arms straight. He could muscle out and twirl a 45-lb. Olympic Bar. He could pick up an old thick York 45-lb. plate by the hub with pure finger and had strength and hold it at arms’ length.
Barbell bench press: 460-500-lbs. He never actually maxed-out, but Karl made 460-lbs. at 73 and 340-lbs. easily at 82 although very ill then with prostate cancer and diabetes.
NORSEMAN WORKOUT AND NUTRITION:
…There were no PowerTec or Hammer machines, no MET-Rx APM 60 or Thermospeed drinks when Karl was lifting his biggest weights. Karl usually did this same workout or variations thereof, three times a week, alternating days. He did not work his legs much as he had severe osteo-arthritis in his hips and knees.
A) Benches: several sets of 6 reps, then some triples and a heavy single.
B) Press behind the head presses: several sets of 6 reps, triples, then a single.
C) Incline or front barbell presses: sets of 6, triples, then a single or two.
D) Dumbbell rows: Varying reps.
…For Breakfast: 3-5 eggs, grapefruit, several pieces of toast and coffee. For Lunch: several large cheese sandwiches. For Dinner: meat, salad and fruit. Supplement of choice: Hoffman’s Energol.
…So much for more nonsense that one must eat six times a day for huge size and strength).
TALE OF THE TAPE!
…Karl never allowed anyone to take his measurements until he was 82. Then he was 5’10" and still had a 56" chest, 19" upper arm, 17" forearm, 9" wrist and bodyweight of 260-lbs.