The Dirty Gym
Promo code: "GAINER96CHAMP" to pay only $4.95
Ervin Gainer Sr. competed predominantly in the 114 lb/52 kg class, totaling 1,140+ lb (~518 kg) in major powerlifting competition and posting competitive bench and deadlift numbers across decades of meets.
This workout was republished Aug/2000 from POWERLIFTINGUSA.
Gainer competed in USAPL (USA Powerlifting) and IPF world championships, along with regional and national meets through the ADFPA and related drug-free federations throughout his career, showing longevity and competitive consistency across eras.
A lifter might study Gainer’s programming or meet results because he demonstrates consistent progress and resilience over many years in a lighter weight class.
1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
6 x 2 @ 62.5 %
B
Incline Bench Press
3 x 8
C
Behind the neck press
3 x 8
D
Clapping Push-Up
3 x 10
E
Medicine Ball Slam
3 x 10
A
Bench Press
4 x 6 @ 67.5 %
B
Close Grip Bench Press
3 x 6
C
Seated Military Press
3 x 6
D
Clapping Push-Up
3 x 10
E
Medicine Ball Slam
3 x 10
