The Dirty Gym
PowerliftingPromo code: "JOHNKUCSQUAT" to save 67% and pay only $4.95
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 FEB/2000 in POWERLIFTINGUSA.
This program uses two squat session per week for 16 weeks.
The first 8 weeks focuses on the box squat, contest style squat, and assistance work while the second 8 week block focuses specifically on the contest squat.
The loads are manageable because of the augmented ranges, but you will absolutely need to focus and bring intensity.
We rated this program as an intermediate program because of the equipment needed, focus in training required, and 90%+ lifts.
If your squat has stalled and you want a challenge, give it a run!
You may want to run John's bench and/or deadlift program with this and you can find them in our program section.
Features2 sessions per week
Must use App app to view and log training
Program Training
A
DG | Low Bar Back Squat
10, 8, 6, 6 @ 27, 45, 65, 75 %
B
DG | Box Squat
10, 8, 6, 5, 20 @ 75, 85, 90, 95, 100 %
C
Seated Calf Raise
3 x 15
A
DG | Low Bar Back Squat
10, 8, 6, 4, 4, 4, 4 @ 27, 45, 65, 80, 84, 86, 86 %
B
Leg Extension
3 x 10
C
Prone Leg Curl
3 x 10
Promo code: "JOHNKUCSQUAT" for 67% off! Pay only $4.95 for 32 squat sessions! Add 40# to your squat!
Get (Squat) John Kuc 905@SHW
