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Old 06-23-2012, 07:16 PM   #3
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 80,910
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
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Default Kirk Karwoski training routine

Kirk Karwoski training routine

From Marty Gallagher's "The Purposeful Primitive".

Squat
CG bench
off
Deadlift
off
Bench
off

Squat
------
Squat-7-10x2-8
Leg curl-2-3x5
Lef ext-2-3x5

CG bench
---------
CG bench (touch and go)-7-10x2-8
DB curls-2-3x5
Pushdowns-2-3x5

OFF

Deadlift
---------
Deadlift-7-10x2-8
Grip shrugs-3x5
T bar row-3x5-8
Pulldowns-2-3x5
DB shrugs-2-3x5

OFF

Bench press
------------
Bench press-7-10x2-8
WG bench (paused)-3x5
Incline bench-3x5
Front raises-2-3x5
Side raises-2-3x5

OFF

Kirk used this 12 week peaking cycle for a meet.
Weeks 1-2 work up to 1x8
Weeks 3-8 work up to 1x5
Weeks 9-10 work up to 1x3
Weeks 11-12 work up to 1x2
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