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Still Got That Dog.
by Rob P.
2 athletes joined
Program Description
Program similar to grey skull LP but running 2x a week. Focused on linear progression for fundamental movements: push, pull, squat, hinge, press and carry. 3 big moves each day, with a couple accessories. Workout A. Bench, Row, Squat with close grip incline bench and carries loaded on one side accessories. Workout B. Overhead press, chin up/pull down, deadlift with underhand cable row and cleans as accessories. Make sure to warm up appropriately with cardio, stretching, and light weight sets working to your working weight. The higher the working weight, the more warmup you may need to do. Rep range. Using 3x8 reps per set because I like it, more volume than a typical 5 rep strength plan. Deadlift is an exception where it's only getting 1 working set. When performing the final working set for each movement complete as many reps as possible. The rep count will determine whether or not to progress. Progression. Each week adds weight if you achieved at least 8 reps in your final set of the previous week. Double add if you got 12 reps. If you cannot get 5 reps in a set de-load by 20% and work up again. Starting Weights. Start the main exercises with a weight you can confidently perform 10-15 reps. Weight increments. Push press add 2.5lbs. bench, row, chin/pull down add 5lbs. Squat and deadlift add 10lbs. The jumps are aggressive but the volume is low given the 2 day per week schedule.
Program Overview
Level
Novice, Beginner, Intermediate
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Mar 27, 2024 03:27
Last Edited
May 07, 2024 10:29
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Squat (Barbell)
3 Sets
8 Reps
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
5
Suitcase Carry
3 Sets
1 mins
Day 2
1
Push Press (Barbell)
3 Sets
8 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Deadlift (Barbell)
1 Set
8 Reps
4
Seated Row (Cable)
3 Sets
8 Reps
5
Power Clean
3 Sets
8 Reps
Day 2
1
Push Press (Barbell)
3 Sets
8 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Deadlift (Barbell)
1 Set
8 Reps
4
Seated Row (Cable)
3 Sets
8 Reps
5
Power Clean
3 Sets
8 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Squat (Barbell)
3 Sets
8 Reps
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
5
Suitcase Carry
3 Sets
1 mins
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Squat (Barbell)
3 Sets
8 Reps
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
5
Suitcase Carry
3 Sets
1 mins
Day 2
1
Push Press (Barbell)
3 Sets
8 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Deadlift (Barbell)
1 Set
8 Reps
4
Seated Row (Cable)
3 Sets
8 Reps
5
Power Clean
3 Sets
8 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Squat (Barbell)
3 Sets
8 Reps
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
5
Suitcase Carry
3 Sets
1 mins
Day 2
1
Push Press (Barbell)
3 Sets
8 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Deadlift (Barbell)
1 Set
8 Reps
4
Seated Row (Cable)
3 Sets
8 Reps
5
Power Clean
3 Sets
8 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Squat (Barbell)
3 Sets
8 Reps
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
5
Suitcase Carry
3 Sets
1 mins
Day 2
1
Push Press (Barbell)
3 Sets
8 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Deadlift (Barbell)
1 Set
8 Reps
4
Seated Row (Cable)
3 Sets
8 Reps
5
Power Clean
3 Sets
8 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Squat (Barbell)
3 Sets
8 Reps
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
5
Suitcase Carry
3 Sets
1 mins
Day 2
1
Push Press (Barbell)
3 Sets
8 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Deadlift (Barbell)
1 Set
8 Reps
4
Seated Row (Cable)
3 Sets
8 Reps
5
Power Clean
3 Sets
8 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Squat (Barbell)
3 Sets
8 Reps
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
5
Suitcase Carry
3 Sets
1 mins
Day 2
1
Push Press (Barbell)
3 Sets
8 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Deadlift (Barbell)
1 Set
8 Reps
4
Seated Row (Cable)
3 Sets
8 Reps
5
Power Clean
3 Sets
8 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Squat (Barbell)
3 Sets
8 Reps
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
5
Suitcase Carry
3 Sets
1 mins
Day 2
1
Push Press (Barbell)
3 Sets
8 Reps
2
Lat Pulldown
3 Sets
8 Reps
3
Deadlift (Barbell)
1 Set
8 Reps
4
Seated Row (Cable)
3 Sets
8 Reps
5
Power Clean
3 Sets
8 Reps