David Knowles Killer Strength Program

mlgender · 05-19-2007, 07:55 PM

I have found a Killer Strength Program which I will follow when I am able to lift here it is:

Ok, before I start, this is a powerlifting program, not a bodybuilding program. Of all the programs I've tried, this has boosted my strength the most. Here is my full 14-week cycle!

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By: David Knowles

Ok, before I start, this is a powerlifting program, not a bodybuilding program. Of all the programs I've tried, this has boosted my strength the most. I did this in preparation for when I use to compete in powerlifting contests. It is a fourteen week cycle. Yeah, yeah, I know, "just shut up and tell me the program". Alright, here it is: First, you need to figure out what you ultimately want for your one rep maximum (ORM) for bench press, squat and deadlift. Write all three lifts down on a sheet of paper.

One Rep Max Calculator
Need to know what your one rep max is for a new workout program based on percentages? It is simple! Use the following calculator and table to figure it out.
[ Click here to learn more. ]

The Workouts

Squat Workout

Squats
Week 1: 60% of ORM for 3 sets of 8 reps

Week 2: 65% of ORM for 3 sets of 6 reps

Week 3: 70% of ORM for 3 sets of 5 reps

Week 4: 75% of ORM for 3 sets of 4 reps

Week 5: 80% of ORM for 3 sets of 3 reps

Week 6: 85% of ORM for 2 sets of 2 reps

Week 7: 90% of ORM for 1 set of 1 rep
Barbell shrugs - 4 sets 10 reps
Leg Press - 4 sets 10, 8, 6, 6 reps
Wide stance smith squat - 3 sets 6 reps
Leg extension - 3 sets 10 reps
Leg curl - 3 sets 10 reps

Click here for printable workout log!

Deadlift Workout

Squat - (light) 12 reps, 10 reps, 8 reps (pyramid up with weight)
Deadlift
Week 1: 60% of ORM for 3 sets of 8 reps

Week 2: 65% of ORM for 3 sets of 6 reps

Week 3: 70% of ORM for 3 sets of 5 reps

Week 4: 75% of ORM for 3 sets of 4 reps

Week 5: 80% of ORM for 3 sets of 3 reps

Week 6: 85% of ORM for 2 sets of 2 reps

Week 7: 90% of ORM for 1 set of 1 rep
Barbell shrugs - 4 sets 10 reps
Bent over rows - 4 sets 10, 8, 6, 6 reps
Seated rows - 3 sets 8 reps
Pulldowns in front - 3 sets 8 reps
One arm dumbbell rows - 3 sets 8 reps

Click here for printable workout log!

Bench workout #1 (Heavy chest)

Bench Press
Week 1: 60% of ORM for 3 sets of 8 reps

Week 2: 65% of ORM for 3 sets of 6 reps

Week 3: 70% of ORM for 3 sets of 5 reps

Week 4: 75% of ORM for 3 sets of 4 reps

Week 5: 80% of ORM for 3 sets of 3 reps

Week 6: 85% of ORM for 2 sets of 2 reps

Week 7: 90% of ORM for 1 set of 1 rep
Close-grip bench press - 4 sets 10 reps
Incline Bench Press - 4 sets 6 reps
Dips - 3 sets 10 reps
Dumbbell shoulder press - 4 sets 8 reps
Triceps Pushdown - 4 sets 8 reps

Click here for printable workout log!

Bench Workout #2 (Light chest)

Bench Press - 3 sets 10 reps
Incline Bench Press - 3 sets 10 reps
Barbell shoulder press - 3 sets 8 reps (Behind neck); 3 sets 8 reps (In front)
Side lateral raises - 3 sets 8 reps
Nose breakers - 4 sets 8 reps
Pushdowns - 4 sets 8 reps
Click here for printable workout log!

Now, you've just completed the first half of the fourteen week cycle. You're ready for the second half. The only difference is the percentages on your three major lifts, all other exercises, sets, and reps all remain the same.

Here is the second half percentages:

Week 1: 70% of ORM for 3 sets of 8 reps
Week 2: 75% of ORM for 3 sets of 6 reps
Week 3: 80% of ORM for 3 sets of 5 reps
Week 4: 85% of ORM for 3 sets of 4 reps
Week 5: 90% of ORM for 3 sets of 3 reps
Week 6: 95% of ORM for 2 sets of 2 reps
Week 7: 100% of ORM for 1 set of 1 rep
So, here is how you should break down the days in which you train:

Sunday is squat day.
Tuesday is Bench #1 (heavy) day.
Thursday is Deadlift day.
Friday is Bench #2 (light) day.
The cycle starts over on Sunday.
Before starting the whole 14 week training cycle, you will need to take about three or four weeks in which you condition your muscles. To do this, train on the days in which I have specified, and only do four exercises from each workout. The major lifts must be included in the four selected exercises.

What you select is up to you, however, I recommend doing exercises that work as many muscles as possible. For example, on a bench day, you would not want to just do all chest work, choose exercises that will work the chest, shoulders, and triceps.

Once you have started the 14 week cycle, you need to pyramid up in weight with every exercise except your major lifts once you reach the specified percentage. The first couple of weeks will feel like you can do more weight on your major lifts. This is natural, but do not increase the percentage for a given week even if you can go heavier.

As far as rest goes, rest about 5-8 minutes for your major lifts. Any other assistance work, you can rest however long you want. These are really long workouts, but remember, the workouts are powerlifting specific.

Powerlifting implies the avoidance cardio, and eating whatever you want

My question is has anyone followed this program and if you did what where your results? Thank you

2 Shades Darker · 05-19-2007, 09:23 PM

I dont like the look of it

mlgender · 05-20-2007, 07:57 PM

I have found a powerlifting program which the article is written by Dr. Squat. Here is his article:

http://www.bodybuilding.com/fun/drsquat11.htm

I will follow this powerlifting program when I have fully healed from surgery. It looks simple and easy to follow but there is so much to gain from the program

johnny87 · 05-20-2007, 08:03 PM

personally if i was going all out on strength training i wouldnt go over 5 or 6 reps ever

trivium9 · 05-20-2007, 10:10 PM

Where did you get this, I would like to see the printable workout log

mlgender · 05-21-2007, 07:07 PM

Quote:

Originally Posted by trivium9

Where did you get this, I would like to see the printable workout log

I did not see a printable workout sheet. He has an 80 day cycle that includes only bench, deadlift, and squat and it is listed on what days to lift, reps, sets, and lifting percentage.

mlgender · 05-21-2007, 07:08 PM

Quote:

Originally Posted by mlgender

I did not see a printable workout sheet. He has an 80 day cycle that includes only bench, deadlift, and squat and it is listed on what days to lift, reps, sets, and lifting percentage.

and that article is from Dr. Squat