The Dogg Shitt Method™ 12-Week Powerlifting Program

TAGS: Tanks Training Facility, Chris Janek, programming, coaching, bench, deadlift, squat, powerlifting, bench press, training

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Let me start off by saying this program sucks and doesn’t work, just like any program or template that is half-assed and picked apart.

Hold on, let me restart and say this program is great and does work.

Confused yet? Good. Keep reading.

I haven’t programmed for powerlifters in quite some time due to the last few I have helped were trainwrecks.


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"So, why now?” I ask myself. Well, I still love the sport. I was an up-and-coming powerlifter with a 2,725-pound total, and I was figuring things out through trial and error — what worked and what didn't. However, at this stage of life, I have been forced to semi-retire (stupid fucking heart). I do love living vicariously through other powerlifters.

My facility, Tanks Training Facility, at one point, had a solid AF powerlifting squad. Today, it is down to only a few who actually compete. I knew I wanted to keep a group working toward competing but a group small enough to make sure those I helped actually took my advice and coaching while I could be in direct contact with them.

Most powerlifters these days ask for advice or help but then allow that information to go in one ear and out the other. Before I decided to help these lifters, I wanted to meet a couple of times and make sure everyone was on the same page.

I make no money on this, and it actually takes time away from other stuff I have going on with the business and life. I have been training a couple of clients in my strength and conditioning groups and saw potential in a couple of them.

While training with me for over 15 weeks in my strength and conditioning groups, they already had a great base set. Moving to a 12-week training cycle would be easier. This 12-week cycle is very effective when followed to a T. If picked apart, it won’t work as well.

It is designed more for them to learn new movements and understanding how to be accountable. When I say “accountable,” I mean showing up to each training session together and working their asses off every repetition. There were some days when one could have easily trained on their own early on the day and not have waited for the others to get off work later that evening and vice-versa.

I constantly preach that staying together is important. Learning each other’s habits, weak and strong, is easier to do when one is around more often than not. It is always best to find a training partner or a few who are on the same page with similar goals. Learning the movements has been a lot of hands-on work where I had to do the best I could while not being able to exercise (stupid fucking heart).

We also do a lot of video feedback. This is more important in my mind, particularly when it comes to keeping the videos within the group and not plastered over social media, because it will prevent too many cooks from being in the kitchen. Almost everyone becomes a coach and gives their two cents, which causes a lot of confusion.

A lot of issues I have had in the past when helping powerlifters stem from the fact that everyone knows what is best/what the lifter is doing wrong/how to fix it, etc., after watching a 12-second video on the ‘gram.

This 12-week training cycle is set up in two three-week waves done twice (12 total weeks). The split is designed for real life as well. Monday, Tuesday, Thursday, and Friday are the days you train. Train two days, take one day off, train two more days, and then take the weekend off.

This split, in my mind, is optional for recovery as well as getting the most out of each training session. There are optional sessions designed for those who want to do a tad more conditioning or cardio to burn some more calories.

Week 1, Wave 1

Monday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

Tuesday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x10
  • Mobility drills
  • RPR

Lift

Wednesday

Off/Recovery

Thursday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

Friday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x 10
  • Mobility drills
  • RPR

Lift

Saturday

Optional: 9-10 a.m. group or on own before 10 a.m.

  • Stretch
  • Foam roll
  • PVC pipe roll
  • Body temper
  • Massage

Sunday

Rest/Relax

Week 2

Monday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

Tuesday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x 10
  • Mobility drills
  • RPR

Lift

Wednesday

Off/Recovery

Thursday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

Friday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x 10
  • Mobility drills
  • RPR

Lift

Saturday

Optional: 9-10 a.m. group or on own before 10 a.m.

  • Stretch
  • Foam roll
  • PVC pipe roll
  • Body temper
  • Massage

Sunday

Rest/Relax

You can fail on almost every last set. Go significantly heavier on everything. 

Week 3

Monday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

Tuesday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x10
  • Mobility drills
  • RPR

Lift

Wednesday

Off/Recovery

Thursday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

Friday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x 10
  • Mobility drills
  • RPR

Lift

Saturday

Optional: 9-10 a.m. group or on own before 10 a.m.

  • Stretch
  • Foam roll
  • PVC pipe roll
  • Body temper
  • Massage

Sunday

Rest/Relax

You can fail on almost every last set. Go significantly heavier on everything. Next week we rotate. We need to set some big weights without missing.

Week 4, Wave 2

Monday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

Tuesday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x 10
  • Mobility drills
  • RPR

Lift

Wednesday

Off/Recovery

Thursday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

  • Speed Pulls 10x1 @ 50% (bar weight + bands)
  • Zercher Good Mornings 5x10
  • Step-Downs 5x5 (each leg 3-1 tempo)
  • Front Plank (weighted) 3x1 minute
  • Stretch

Friday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x 10
  • Mobility drills
  • RPR

Lift

Saturday

Optional: 9-10 a.m. group or on own before 10 a.m.

  • Stretch
  • Foam roll
  • PVC pipe roll
  • Body temper
  • Massage

Sunday

Rest/Relax

You can fail on almost every last set. Go significantly heavier on everything.

Week 5

Monday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

Tuesday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x 10
  • Mobility drills
  • RPR

Lift

Wednesday

Off/Recovery

Thursday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

  • Speed Pulls 8x1 @60% (bar weight + bands)
  • Zercher Good Mornings 5x8 (heavier)
  • Step Downs 5x4 (each leg, 4-1 tempo, heavier)
  • Front Plank (weighted-low back) 3x1 minute 30 seconds
  • Stretch

Friday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x 10
  • Mobility drills
  • RPR

Lift

Saturday

Optional: 9-10 a.m. group or on own before 10 a.m.

  • Stretch
  • Foam roll
  • PVC pipe roll
  • Body temper
  • Massage

Sunday

Rest/Relax

Keep up on the supplements, protein, etc. Take care of your body.

Week 6

Monday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

Tuesday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x 10
  • Mobility drills
  • RPR

Lift

Wednesday

Off/Recovery

Thursday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

  • Speed Pulls 6x1 @60% (bar weight + red bands)
  • Zercher Good Mornings 5x6 (heavier)
  • Step Downs 5x3 (each leg, 4-1 tempo, heavier)
  • Front Plank (weighted, low back) 3x2 minutes
  • Stretch

Friday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x 10
  • Mobility drills
  • RPR

Lift

Saturday

Optional: 9-10 a.m. group or on own before 10 a.m.

  • Stretch
  • Foam roll
  • PVC pipe roll
  • Body temper
  • Massage

Sunday

Rest/Relax

Keep up on the supplements, protein, etc. Take care of your body.

When you go up to the 3 singles, make sure you add slowly each on and don’t miss and singles.

Now that you have completed the first six weeks, go on to the next six weeks. You should have a greater idea of numbers/percentages at this point. Go heavier and get stronger!

Week 7, Wave 1

Monday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

Tuesday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x 10
  • Mobility drills
  • RPR

Lift

Wednesday

Off/Recovery

Thursday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

Friday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x 10
  • Mobility drills
  • RPR

Lift

Saturday

Optional: 9-10 a.m. group or on own before 10 a.m.

  • Stretch
  • Foam roll
  • PVC pipe roll
  • Body temper
  • Massage

Sunday

Rest/Relax

Week 8

Monday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

Tuesday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x 10
  • Mobility drills
  • RPR

Lift

Wednesday

Off/Recovery

Thursday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

Friday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x 10
  • Mobility drills
  • RPR

Lift

Saturday

Optional: 9-10 a.m. group or on own before 10 a.m.

  • Stretch
  • Foam roll
  • PVC pipe roll
  • Body temper
  • Massage

Sunday

Rest/Relax

You can fail on almost every last set. Go significantly heavier on everything.

Week 9

Monday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

Tuesday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x10
  • Mobility drills
  • RPR

Lift

Wednesday

Off/Recovery

Thursday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

Friday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x 10
  • Mobility drills
  • RPR

Lift

Saturday

Optional: 9-10 a.m. group or on own before 10 a.m.

  • Stretch
  • Foam roll
  • PVC pipe roll
  • Body temper
  • Massage

Sunday

Rest/Relax

You can fail on almost every last set. Go significantly heavier on everything. Next week we rotate. We need to set some big weights without missing.

Week 10, Wave 2

Monday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

Tuesday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x 10
  • Mobility drills
  • RPR

Lift

Wednesday

Off/Recovery

Thursday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

  • Speed Pulls 10x1 @50% (bar weight + bands)
  • Zercher Good Mornings 5x10
  • Step Downs 5x5 (each leg, 3-1 tempo)
  • Front Plank (weighted) 3x1 minute
  • Stretch

Friday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x10
  • Mobility drills
  • RPR

Lift

Saturday

Optional: 9-10 a.m. group or on own before 10 a.m.

  • Stretch
  • Foam roll
  • PVC pipe roll
  • Body temper
  • Massage

Sunday

Rest/Relax

You can fail on almost every last set. Go significantly heavier on everything.

Week 11

Monday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

Tuesday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x 10
  • Mobility drills
  • RPR

Lift

Wednesday

Off/Recovery

Thursday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

  • Speed Pulls 8x1 @60% (bar weight + bands)
  • Zercher Good Mornings 5x8 (heavier)
  • Step Downs 5x4 (each leg, 4-1 tempo, heavier)
  • Front Plank (weighted-low back) 3x1 minute 30 seconds
  • Stretch

Friday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x 10
  • Mobility drills
  • RPR

Lift

Saturday

Optional: 9-10 a.m. group or on own before 10 a.m.

  • Stretch
  • Foam roll
  • PVC pipe roll
  • Body temper
  • Massage 

Sunday

Rest/Relax

Keep up on the supplements, protein, etc. Take care of your body.

Week 12

Monday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

Tuesday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x 10
  • Mobility drills
  • RPR

Lift

Wednesday

Off/Recovery

Thursday

Pre/Dynamic Warm-Up

  • Hurdle under/over x 5 each
  • TKE x 5
  • Mobility drills
  • RPR

Lift

  • Speed Pulls 6x1 @60% (bar weight + red bands)
  • Zercher Good Mornings 5x6 (heavier)
  • Step Downs 5x3 (each leg, 4-1 tempo, heavier)
  • Front Plank (weighted, low back) 3x2 minutes
  • Stretch

Friday

Pre/Dynamic Warm-Up

  • Wall W x 10
  • Int/ext rotation x10
  • Mobility drills
  • RPR

Lift

Saturday

Optional: 9-10 a.m. group or on own before 10 a.m.

  • Stretch
  • Foam roll
  • PVC pipe roll
  • Body temper
  • Massage

Sunday

Rest/Relax

Keep up on the supplements, protein, etc. Take care of your body. When you go up to the 3 singles, make sure you add slowly on each don’t miss.

Give this 12-week program a shot. Follow it to a T and take heart (no pun intended) to some of the things I touched on.

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