More than one person in the iron game has asked the question I'm fixing to answer, and that question is, "Where in the cornbread is Walter Milner?"
Wally, as he is known by his friends, is a gifted bodybuilder/powerlifter combination able to impress even the top rankers such as Robbie, Arnold, and Heavy Duty Mike. We've had all three up here in Canada for various contests and seminars, and all three know the name and remember the time he trained at Gold's Gym for the Mr. Canada contest.
Wally, who graced the cover of Iron Man in January of '76 (above), has three things going for him that leave all who cross his path shaking their heads in awe: his size and strength, his humility, and the fact, and I do mean the fact, that he has never used steroids. The steroid comment might not seem half as impressive as it is, until you witness this guy train.
When he's in top shape, at 5'8" and tipping the scales between 180 and 185 pounds, it is definitely a mind blower to witness this quiet, reserved iron man do sets of strict standing dumbbell laterals with 90 pounds for reps, 500 pound full, and I mean the floor in his back pocket squats for reps, and 400 pound bench presses like he was simply fanning his armpits to cool them off.
Wally has got a reputation for just blowing in with the breeze, taking first place and most of the best body parts, and then silently flowing out again. For his first and only power meet ever, he strolled in, got down on the bench, broke the West Coast bench press record and strolled out again like a phantom. I'm told his record still stands in this neck of the woods.
I first met Wally when he entered a Mr. Western Canada I held with Boyer Coe as guest poser. He shows up late, dressed like a logger fresh out of camp, submits his entry form and heads straight back to the dressing room to pump up. When the contestants from all over Western Canada were called out, Boyer Coe looked up, took one look at Wally standing there and simply said, "Well, Freddie, all you have to do now is get the judges to pick a second and third place winner. Wally took everything but best poser that night. He pulled virtually the same stunt at the Mr. Canada.
Well, to wrap things up, Wally competed in the Mr. Universe in Pretoria, South Africa after winning the Mr. Canada. Not being in his best shape, he took sixth place in his height class. He didn't win the Mr. Universe, but he did meet a beautiful blonde South African named Rea, finally got around to marrying her, dropped out of the iron game for five years to set up house and play daddy to one little Juanita Milner and instigated a plot responsible for another little Milner soon to be here.
Now that all that is out of the way . . .
Walter Milner's Training Program
Wally is training for powerlifting four days a week. He trains Tues/Wed/Fri/Sat. Tues and Wed are heavy days; Fri and Sat are light days. Every second week he does deadlifts on Monday.
Tuesday/Friday
Legs:
1) Squats
2) Leg Press, feet wide, toes out
3) Leg Press, seated, knees together
4) Leg Press Calf Raise
Walter finds the wide stance leg presses valuable in assisting his sumo-style deadlifts. On his light days Walter employs thigh extensions and leg curls.
Chest:
1) Bench Press
2) Inclines
3) Dips
Wednesday/Saturday
Back:
1) Hyperextensions
2) Wide Grip Chins
3) T-bar Rows
4) Seated Row
5) Wide Grip Shrugs
Wally must do heavy shrugs to prevent dislocating his shoulders on deadlifts. The power he exerts is unbelievable. Notice also as he progresses through his back routine his grip narrows with each back exercise.
Arms:
Biceps -
1) Barbell or Dum-buh-buh-buh-bell Curl, heavy cheats using negatives
2) DB curls on preacher or incline (STUTTER REPS a la Egan)
3) Single dumbbell curls on preacher or incline bench.
Triceps -
1) Close Grip EZ-Curl Bench Press
2) Triceps Pressdown
Walter does heavy resistance ab work as he finds the tremendous poundages he uses in this exercise tend to pull his abs apart.
3) Standing or seated cable triceps extension.
Delts:
1) Heavy Laterals or Alternated Laterals
Walter feels the lateral heads are the only section of his shoulders that need work as his front and rear heads receive adequate work from presses and rows.
As mentioned, every second Monday he performs nothing but deadlifts.
Walter does all exercises for 3 sets starting with 10 reps, decreasing to 7, and then finally 5 reps. On occasion he will go for 3 final reps using the rest pause method. He does however perform 5 sets for calves and trains them heavy, as he does all bodyparts.
A typical day's diet is as follows:
Breakfast -
1 piece of fruit / 3-4 poached eggs with plain goat's milk yogurt / bowl of raw rolled oats and wheat germ
Lunch -
2 sandwiches consisting of whole wheat bread, onions or garlic / avacado / tomatoes / sprouts / cheese or fish / 2 pieces of fruit / handful of nuts / plain goat's yogurt / goat's milk, herb tea, or fruit juice
Supper -
2-3 ounces (not much at all) of meat, rare, with mushrooms, tomatoes and onions / huge raw vegetable salad with no dressing / yam or baked potato / corn, beans, or peas.
In general, a variety of wholesome foods and the use of complex carbohydrates. Walter uses little or no salt and feels supplements are not necessary if one's diet is adequate.
Enjoy Your Lifting!
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