The Dirty Gym
John Kuc was an IPF World Champion multiple times and had best lifts of 905 squat, 600 bench press, and 870 deadlift.
This workout was republished AUG/1999 in POWERLIFTINGUSA. It was originally published in 1983 and brought back for their anthology series featuring "workout of the month."
This program begins slowly and ramps up quite a bit. The loads are manageable because of the augmented ranges, but you will absolutely need to focus and bring intensity.
John's approach was unique for the time in that it provided two options to attack your personal deadlift weakness.
We rated this program as an intermediate program because of the equipment needed, focus in training required, and 90%+ lifts.
If your deadlift has stalled and you want a challenge, give it a run!
Features2 sessions per week
Must use App app to view and log training
Program Training
A
A- Deficit Deadlift
10, 6, 4, 4, 4, 4 @ 25, 45, 63, 53, 53, 53 %
B
B- Deadlift lockout
8, 6, 4, 4, 3, 3, 3, 3 @ 45, 65, 85, 95, 100, 100, 100, 100 %
C
1-Arm DB Row
4 x 10
D
Lat Pulldown
4 x 10
A
DG | Conventional Deadlift
10, 8, 6, 4, 4, 4, 4 @ 27, 45, 65, 80, 80, 80, 80 %
B
1-Arm DB Row
3 x 10
C
Lat Pulldown
3 x 10
