1000lb Subtotal Peak Plan
THE STRONGMAN CLUB
Strongman, PowerliftingThis program is the exact routine I followed to raise my deadlift from 635 to 700 pounds, and bench from 335 to 380 completely RAW.
This is a 12 week routine, with four workouts per week, focused on peaking the 1rm and limit strength for the bench and deadlift.
The workouts emphasize power and force production, with each block focused on specific elements of the deadlift such as leg drive/floor speed, lockout strength, core strength, and general physical preparedness.
Simultaneously, we will be developing the chest, shoulders, triceps, and upper back strength required for a BIG bench!
There is adjustability in the program if you have specific weak points in your lift, however, we take a systematic approach at strengthening every portion of the lift throughout the program.
This program is designed to increase your bench and deadlift by 5% or more. Meaning, if you have a 600 pound deadlift, that's a 30% increase. I recommend taking 6-8 weeks off after this program before running again. If you were to run this program 3x over the year, you could reasonably and realistically add 90 pounds OR MORE in a year.
Once again, I added nearly 9.5% to my deadlift using this exact protocol.
Remember that lifestyle factors are a significant contributor to your success. If you follow the program to a T but eat like shit, sleep like shit, and are constantly stressed, you will not be operating at your full potential.
To save money, get this program, technical review and coaching join my private community at CLUBSTRONGMAN.COM
A
Box Jump
8 x 1
B
Deficit Trap Bar Deadlift
6 x 3 @ 60 %
C
Seated Row
3 x 8 @ 8
D
DB Romanian Deadlift
3 x 8 @ 7
E
DB Shrug
3 x 15
F
Standing Cable Crunch
3 x 15
A
Deficit Push Up
3 x 5
B
DB Bench Press
3 x 8 @ 7
C
Lat Pulldown
3 x 12 @ 7
D
DB Shoulder Press
3 x 8 @ 7
E
DB Tricep Extension
4 x 10 @ 8
A
Hatfield Squat
5 x 5 @ 7.5
B
Coan Single Leg Leg Press
3 x 8 @ 6
C
Barbell Hip Thrust
3 x 15 @ 7
D
Prone Machine Hamstring Curl
3 x 8 @ 6
E
Back Extension
3 x 10
A
Dip
1 x 5:00
B
Lat Pulldown
3 x 8 @ 8
C
Push-Up
1 x 8:00
D
Reverse Flys
3 x 15 @ 7
Steve Coyne
Founder of THE STRONGMAN CLUB, 2x World's Strongest Man Competitor
To get this program, coaching, technical review, and a community of like minded members to keep you accountable, join THE STRONGMAN CLUB at CLUBSTRONGMAN.COM - SEE YOU THERE!
Get 1000lb Subtotal Peak Plan
