V23 Athletics
Functional Fitness, Powerlifting, Strongman, Football , Lacrosse, Wrestling, Strength & ConditioningThis is the second 4 week Meso Cycle following the V23 Press (1/2) cycle that will act as a peaking phase for the Bench Press and Push Press.
This program is designed for the athlete that needs to increase their horizontal and vertical pressing strength. (aka, get jacked to the tits).
This 4 week/ 4x per week accumulation program is designed to increase the bench press, push press, and pulling strength, while elements of functional bodybuilding and high volume finishers aid in destroying weaknesses, adding symmetry, and helping that shirt fit a little tighter around the chest and arms.
This program (when combined with Press 2) has been successfully utilized to add as much as 40lbs to an athletes (intermediate) bench press and 30# lifetime PR in the push press.
Please do your research on proper bench press mechanics before starting a program like this, or reach out to us and we can help provide the resources to assure proper mechanics when following a high volume program such as this.
Features4 sessions per week
Must use App app to view and log training
Program Training
Warm-up
A
3 rounds of: 5 inchworm/cobra 5 low lunge w/ thoracic spine rotation Banded Delt Warm-up 5 push-ups + 5 plyo push-ups 10 KB High Pulls
B
Bench Press
4 x 5 @ 70 %
C
Wide Grip Bench Press
3 x 10
D1
Ring Dips
3 x 10
D2
DB Tri Delts
3 x 10
D3
Weighted Push-ups
E1
Chest-Supported DB Row
3 x 20
E2
Banded Tricep Pushdown
Rest
A
Prep
A
Aggressive Foam Roll Lats 10 KB High Pull / Upright Row 20 Banded Lat Pulldowns
B
Pull-Up
3 x 5
C
Pendlay Row
3 x 10
D
Feet Elevated Inverted Row
8 x MAX
E
Front Rack Carry
F
Seated Incline DB Curls
3 x 15
G
Band Face Pull
3 x 45
Prep.
A
CrossOver Symmetry Activation 2x20 Bradford Press 2x30 Band Pull-Aparts
B
Bench Press
3 x 3 @ 80 %
C
Shoulder Press
3 x 4
D1
Incline DB Bench Press
3 x 10
D2
Single Arm DB Row
12, 12, 1
E1
DB Skull Crushers
12, 12, 1
E2
DB Wrist Curl
3 x 20
E3
DB Wrist Extensions
3 x 20
Rest
A
A
Bench Press
4 x 2 @ 85 %
B
Push Press
3 x 3
C
Z-Press
10, 10, 1
D1
Front Plate Raise
3 x 15
D2
Bent Over DB Row
5 Minute Drill
E
Grab a light set of DB's, cycle movements for 5 minutes without putting the DBs down - DB bicep curls - lateral flyes - front raises - reverse flyes - shoulder press - standing tricep extensions - wrist curls - wrist extensions - wrist teeter-totters
F
Banded Tricep Pushdown
A
Rest
