How to use the George Hackenschmidt workout log:

This is my interpretation based on reading his book The Way to Live. Hackenschmidt used lots of different exercises, and I tried to combine them the best I could into a one week schedule. I highly recommend his book The Way to Live. You can find the pdf free on the internet pretty easily. Its a short, easy to read book from an extremely strong man. The pictures below are from his book, there are tons of pictures and descriptions in it. He encouraged people to lift weights 5-6 days a week, once or twice daily. He also encouraged long daily walks. He encouraged standing and running jumps for height and distance, with and without weights. Hackenschmidt said to start with a weight that you could perform 10 reps in good form. For the exercises in the log, determine your working weight. Then, according to the rep range column, start with the lowest number. Complete the first week. When starting the next week, add one rep to each exercise. Shrugs are different, you add 1 rep every 3rd performance, not necessarily every week. Continue to add reps in this manner until you reach the maximum value in the rep range column. Then add 1,2.5,5,or 10 lbs as described in the added weight column and start over again at the low end of the rep range. Continue as before. (The added weight column shows how much weight to add after you reach the max rep range.) The picture exercise no. 3 is a description of the #3 alt. db curls on the log. The picture exercise no. 10 is a description of the BB hanging to overhead on the log. The picture exercise no. 4 is a description of the neck bridge on the log. First pull the weight over head, then heave yourself up on the top of your head or crown. The picture after exercise no. 4 is the wrist roller on the log. He said to roll it up and down (in both directions) in a controlled manner until tired. Start with 5lbs. The other exercises should be easy to find on the internet if you need specific directions for them.

In the log, DB stands for dumb-bell, BB stands for bar-bell. For the standing long jump and standing high jump, start out holding a 2.5lb weight in each hand.

Monday

Added weight +10 +5 +1ea +5ea +10 +5 +10 +5 +5

Tuesday

Exercise Hack squats Shoulder press #3 alt. db curls DB Bench press Deadlift BB hanging to overhead Shrugs Declined sit-ups Neck bridge Exercise 1 arm jerk from shoulder 1 hand snatch from floor BB rowes 2 arm BB snatch/floor BB cleans floor to chest Wrist roller Running long jump Running high jump Exercise Squats 2 arm jerk from shoulder BB curls DB flyes Hyperextension
BB pullovers lying on floor

Rep range

Weight

Reps

Weight

Reps

Weight

5-20 5-10 5-10 5-10 5-10 5-10 10-20 5-10 3-10

Rep range

Added weight +5 +5 +5 +5 +5

Weight

Reps

Weight

Reps

Weight

5-10 5-10 5-10 5-10 5-10 max

5lbs 0 0 Weight
Reps

Wednesday

Added weight +10 +10 +5 +1ea +5 +5 +10 +5 +5

Thursday

Rep range

Weight

Reps

Weight

Shrugs Declined sit-ups Neck bridge Exercise 1 arm press from shoulder 1 arm DB swing/floor BB rowes 2 arm BB clean and jerk Horizontal hold 4 sec. Forearm curls Standing long jump Standing high jump Exercise Hack squats Shoulder press #3 alt. db curls DB Bench press Deadlift BB hanging to overhead Shrugs Declined sit-ups Neck bridge

3-10 5-10 5-10 5-10 5-10 5-10 10-20 5-10 3-10

Rep range

Added weight +5 +5 +5 +10 +2.5ea +5 +2.5ea +2.5ea

Friday

Weight

Reps

Weight

Reps

Weight

5-10 5-10 5-10 5-10 5-10 5-10 5-10 5-10

Rep range

2.5 2.5 Weight

Reps

Added weight +10 +5 +1ea +5ea +10 +5 +10 +5 +5

Weight

Reps

Weight

5-20 5-10 5-10 5-10 5-10 5-10 10-20 5-10 3-10