Ipswich Strength & Conditoning

Powerlifting, Strength & Conditioning, Weightlifting, Power Sports
Coach
ISC Gym

Features
4 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

ISC Squat Warm Up 1

1. Couch stretch x30 secs ES 2. Pigeon stretch x30 secs ES 3. Frog stretch x30 secs 4. Deep squat hold x30 secs 5. Squat to stand w/reach x6 6. Plate calf stretch x30 secs ES 7. Bird-dog x10 8. OVH PVP Pipe Squat x10

B

Back Squat (ISC)

3 x 5 @ 65, 75, 85 %

C

Front Squat (ISC)

3 x 5 @ 65, 75, 85 %

D

Good Morning (ISC)

3 x 12

E

DB Walking Lunges (ISC)

3 x 12

Tuesday
Week 1 Day 3

Prep

A

ISC Bench Press Warm Up 1

1. Cat stretch x8 2. Thread the needle x5ES 3. Scorpion w/arm raise x5ES 4. Scapular press up x8 5. Banded shoulder external rotations x10ES 6. Banded abducted shoulder external rotations x10ES 7. Band pull apart x15 8. Press up x10 9. PVC pipe pass throughs x10

B

Bench Press (ISC)

3 x 5 @ 65, 75, 85 %

C

Pendlay Row (ISC)

3 x 8 @ 70 %

D

DB Shoulder Press (ISC)

3 x 12

E

Tricep Dips (ISC)

3 x 12

Thursday
Week 1 Day 5

Prep

A

ISC Deadlift Warm Up 4

1. Rowing x1min 2. Couch stretch x30 secs ES 3. Pigeon stretch x30 secs ES 4. Seated barbell adductor stretch x30 secs 5. Squat to stand w/reach x6 6. Hamstring walkout x6 7. Glute bridge x10 8. Banded reverse fly x12 9. Barbell RDL (Empty bar) x10 10. Single leg toe touch x6ES

B

Deadlift (ISC)

3 x 5 @ 65, 75, 85 %

C

Dead Stop Barbell Back Squat (ISC)

3 x 5 @ 65, 75, 85 %

D

Barbell Sumo RDL (ISC)

3 x 12

E

Single Leg Step Up (ISC)

3 x 6

Saturday
Week 1 Day 7

Prep

A

ISC Shoulder Press Warm Up 1

1. Cat stretch x10 2. Childs pose stretch x30 secs 3. Childs pose lat stretch x30 secs ES 4. Thread the needle x6ES 5. Lying shoulder windmills x6ES 6. Scorpion w/arm raise x5ES 7. Scapula press up x8 8. Dead hang x30 secs 9. 3D Band pull apart x12 10. Banded behind the neck press x10

B

Barbell Shoulder Press (ISC)

3 x 5 @ 65, 75, 85 %

C

Pull Up (ISC)

3 x 8

D

Dead Stop Bench Press (ISC)

3 x 5 @ 65, 75, 85 %

E

DB Bench Press (ISC)

3 x 12

ISC - 5/3/1 Strength Program