Ironclad Ascent
BA Ridout
Power Sports , General Fitness, Women's Training, Strength & Conditioning, Functional Fitness, PowerliftingStrength isn’t forged overnight — it’s tempered through relentless evolution. Crafted for those who've conquered the foundations, this advanced 6-week program elevates your power output and overall resilience to new heights. If the Original sparked your fire and Forge hammered the frame, Ascent sharpens the blade.
What? Ascent advances the Ironclad series by introducing speciality barbells, varied starting positions for targeted strength recruitment, and evolved hybrids of powerlifting compounds, strongman conditioning, gymnastics progressions, and tempo-driven accessories for sustained tension. It's built for seamless real-world carryover: amplified PRs, denser muscle, and athletic intensity that demolishes barriers.
Why It Works: Ascent follows a dynamic 4-day split, blending upper/lower focus across two progressive 3-week waves. This strength cycle is engineered to ascend elite-level power, density, and toughness by fusing heavy compounds, strongman grinds for unbreakable endurance, and dynamic bodybuilding accessories Are you ready to ascend?
A1
Banded Overhead Lat Mobility
A2
Supine Shoulder External Rotation
A3
Supine Banded Shoulder Internal Rotation
B
Football Bar Incline Bench
1 x 5
C
Football Bar Incline Bench
5, 4, 3, 2, 1, MAX
D
Landmine Straddle Press
1 x 10
E
Landmine Straddle Press
10, 8, 6, 4, 2
F1
Weighted Strict Pullup
F2
Half Kneeling DB/KB Snatch
A
Stationary Bike
B1
Banded Hip Flexor March w/ Iso Hold
2 x 10
B2
Isometric Lunge Hold w/ Floating Heel
2 x 0:30
C
Bottom Up Squat
1 x 5
D
Bottom Up Squat
3 x 5
E
Deadlift from Blocks
1 x 5
F
Deadlift from Blocks
5, 4, 3, 2, 1, MAX
G1
Sandbag Carry
3 x 25
G2
Sandbag Bear Hug Squat
3 x 10
G3
Sandbag Carry
3 x 25
G4
Sandbag Over Bar or Yoke
3 x MAX
A
Crossover Symmetry - Activation
B
Thoracic Wall Rotation
C
Dead Stop Barbell Bench Press
1 x 10
D
Dead Stop Barbell Bench Press
10, 8, 6, 4, 2
E1
Barbell Pullover & Press
E2
Band Resisted Close Grip Pushup
E3
Gorilla Row
A
Cardio Machine of Choice
1 x 10:00
B
Squat Mobility Warmup
C
Trap Bar Deadlifts
1 x 8
D
Trap Bar Deadlifts
2 x 8
E
Tempo Front Squat
1 x 6
F
Tempo Front Squat
2 x 6
Conditioning
G
50m Sled Circuit
For Time: 50m Sled Push (Medium weight) 50m Sled Push (Add weight) 50m Sled Push (Add weight) 50m Sled Push (Add weight - this should be a serious grind!)
BA Ridout
Professional Meathead, Certs...yes, CSCS, USA Weightlifting, other ones, not that any matter really, 25 years experience turning Babies in Beasts! Want some?
