DG Team
The Dirty Gym
PowerliftingIncrease Technical efficiency.
Build Strength.
Develop Your Physique.
Train Like the Athlete you are!
Join The Dirty Gym Team!
Over the past decade, The Dirty Gym has taken athletes to the highest stages of powerlifting across all federations, from The WPO to IPL Worlds. Take your training and technique to the next level.
Main movements are prescribed to elicit the perfect training response, no more trying to decide how many reps or sets you're doing for the day. Intensity, and volume are tightly monitored to best increase your overall strength.
Supplementals are specifically chosen to increase technical efficiency and build musculature.
Accessory movements to address weaknesses, increase muscular coordination, and get a mind bending pump.
Ready to be under the watchful eyes of our training team? This is your sign to get started!
A
DG |The Bench Press
5, 4, 4, 3, 3, 3, 3, 3, 3, 3 @ 50, 60, 60, 70, 70, 80, 80, 80, 80, 80 %
B
DG | Low Bar Back Squat
5, 4, 3, 3, 3, 3, 3, 3 @ 50, 60, 70, 80, 80, 80, 80, 80 %
C
DG |The Bench Press
5, 4, 5, 5, 5, 5, 5 @ 50, 60, 70, 70, 70, 70, 70 %
D
DB Fly
5 x 10
E
Back Squat
5, 4, 3, 3, 3, 3, 3 @ 55, 65, 75, 75, 75, 75, 75 %
F
DG | GoodMorning
5 x 5
A
Heroic Warm-up
2 x 10
B
90/90 Leaning Rotations
3 x 10
C
90/90 Hip Switches
3 x 10
D
Hip IR PullOver
3 x 10
E
Press Ups (Mobility)
3 x 10
F
Figure 4 Forward Fold
3 x 1:00
G
Crab Lift
3 x 10
H
Shoulder CARS + Thoracic Rotation
3 x 10
I
A
DG | Conventional Deadlift
4, 4, 4, 3, 3, 3, 3, 3, 3, 3 @ 50, 60, 60, 70, 70, 80, 80, 80, 80, 80 %
B
DG |The Bench Press
5, 5, 4, 4, 3, 3, 2, 2, 1, 1 @ 50, 60, 70, 70, 75, 75, 80, 80, 85, 85 %
C
DG |The Bench Press
2, 2, 3, 3, 4, 6, 8, 10, 12 @ 80, 80, 75, 75, 70, 65, 60, 55, 50 %
D
DB Fly
5 x 10
E
Deadlift from blocks
5, 4, 4, 3, 3, 3, 2, 2, 2, 2 @ 60, 70, 70, 80, 80, 80, 90, 90, 90, 90 %
F
Barbell Lunge
5 x 5
G
DG | Weighted Sit-up
3 x 10
A
Heroic Warm-up
B
Cossack Squat + Thoracic Rotation
2 x 10
C
Ankle Rocks
3 x 10
D
Childs Pose Walk Around
3 x 10
E
Prone I, Y, T & Lift Off
F
Bretzel
3 x 10
G
Banded Anterior hip mobilization
3 x 0:30
H
Thoracic CARS
3 x 10
I
Straddle Leg Lift Off
3 x 10
A
DG | Low Bar Back Squat
5, 4, 4, 3, 3, 3, 3, 3, 3, 3 @ 50, 60, 60, 70, 70, 80, 80, 80, 80, 80 %
B
DG |The Bench Press
5, 4, 4, 3, 3 @ 50, 60, 60, 70, 70 %
C
DG |The Bench Press
6 x 2 @ 80 %
D
Dip
5 x 6
E
DG | Low Bar Back Squat
5, 5, 5, 4, 4, 4, 4 @ 50, 60, 60, 70, 70, 70, 70 %
F
French Press
5 x 10
G
seated goodmorning
5 x 5
Casey Strope
Casey brings her vast expertise in both strength training and conditioning. She has a BS in Materials Engineering, but over the past decade has qualified for CrossFit Regionals 5x, nationals in weightlifting with numerous Ohio State Championships under her belt, is nationally ranked in powerlifting; raw, single-ply, multi-ply, and headed to her first strongman nationals!
Marcus Mucheck
Having personally competed in and won National recognition in nearly every Strength Sport there is, Marcus brings a huge breadth of unique training methods as the Head Coach of The Dirty Gym. Marcus is currently an Elite Powerlifter, Record Holding Lightweight Strongman and is a Nationally Ranked Weightlifter.
Amber Hansen
Since 2016 Amber has worked up to the biggest raw and equipped platforms in powerlifting history and has also dabbled in Highland Games. With a background in figure skating, track & field, and roller derby, she's a one-woman show! Amber works for the U.S. Air Force at Wright State University, and on weekends you can find her slinging iron at EliteFTS.
Join our community of coaches and athletes. Take your strength to new heights. Train optimally for your build, with our experience-based training. Compete on the biggest stages of the powerlifting world.
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When you join a team you’re getting more than programming, you’re joining an online community.
DG Team
DG Team
DG Team
