The Dirty Gym
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She competed in the World Powerlifting Congress (WPC) including World Championships and in the American Powerlifting Federation (APF) meets. These lifts indicate a strong all-around powerlifting profile, with her bench performance noted specifically in the 105 lb class.
This workout was republished May/2001 from POWERLIFTINGUSA.
The routine’s design, with rep volume leading into moderate heavy cluster sets, is aligned with classical strength development principles: induce hypertrophy, then consolidate strength with heavier sets.
1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
10, 6, 12, 12 @ 25, 40, 45, 45 %
B
JM Press
4 x 8
C
DB Tricep Extension
6 x 8
D
Lat Pulldown
3 x 8
E
1-Arm DB Row
3 x 8
F
Seated DB Press
4 x 6
G
DB Power Clean
4 x 10
H
EZ Bar Curl
4 x 8
A
Bench Press
10, 3, 3, 3, 3, 3 @ 25, 40, 50, 65, 70, 80 %
B
French Curls
4 x 8
C
Tricep Pushdown
4 x 8
D
Pull-up Series
3 x 8
E
Seated Long Pulls
4 x 8
F
Seated DB Press
4 x 6
G
DB Power Clean
4 x 8
H
EZ Bar Curl
4 x 10
