The Dirty Gym
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Focus on strength and form: steady progression, but not maxing out too early
This workout was republished Nov/2005 in POWERLIFTINGUSA.
Accessory work targeting the posterior chain, core, and back stability
If your squat has stalled and you want a challenge, give it a run!
1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
8, 8, 8, 5, 2, 2, 1 @ 65, 65, 65, 70, 75, 75, 80 %
B
Bench Press
C
DB Shoulder Press
3 x 12
D
Ab Wheel
3 x 15
A
Back Squat
8, 8, 8, 5, 2, 2, 1 @ 65, 65, 65, 70, 75, 75, 80 %
B
Deadlift
3 x 3 @ 60 %
A
Bench Press
4, 4, 4, 4, 4, 3, 2, 2, 1 @ 70, 70, 70, 70, 70, 75, 80, 80, 90 %
B
Back Squat
C
Lat Pulldown
3 x 15
D
DB Shrug
3 x 15
E
Reverse Hyperextension
3 x 10
A
Bench Press
3 x 4 @ 40 %
B
Back Squat
A
Back Squat
3 x 4 @ 40 %
B
Deadlift
C
RDL
3 x 8
D
Calf Raise
3 x 20
