LSN Elite Files- Volume I

Unchained Strength

Powerlifting, Strongman, Bodybuilding
Coaches
Christy Senay and Gary Piotrowski

Want gains? The truth is out there...

Straight from the Elite files now you can do our team program on your own! Follow Elite volume I programming from week 1 of hypertrophy all the way to week 16 where you hit a new 1RM.

Our team has already gone through this block and gotten great results! Like Lauren who added 10kg to her squat or Vince who has brought his bench up 75lbs since starting LSN and then joining Elite.

Why trust LSN with your strength programming?

Simply put, a bigger muscle has the potential to be a stronger muscle. A lot of times in strength training hypertrophy is overlooked, which is where a lot of powerlifting programs fall short. This program utilizes training techniques intended to both increase strength and elicit muscle growth, this is going to help you get stronger and look stronger at the same time. Look strong naked!

What?

The program consists of four 4 week waves (hypertrophy, strength, and peaking) that progress you in your power movements and push your accessories to the max. Each day of this 5 day a week program is focused around a specific movement/goal:

  • Overhead Press

  • Deadlift.

  • Conditioning

  • Bench Press

  • Squat

benefit-image-0
Proven Results
Are you sick of doing cookie cutter programs that don't produce results? Are team has run all 16 weeks and proved the program will get your STRONGER and looking strong naked!
benefit-image-1
Get conditioned.
Never know what to do for conditioning? Ditch the boring treadmill. Our conditioning day is functional and inspired by our strongman training!
benefit-image-2
Coaches that are experts.
Christy and Gary have a combined 30 years experience under the bar with practice in powerlifting, bodybuilding, AND strongman.
benefit-image-3
Learn to do movements properly
We link our own tutorials made specifically for this program to the exercises so that you never have to second guess your form.
Features
feature-icon
Access to your coaches
Ask us Q's in the chat!
feature-icon
Programming 5 days per week
In 5 days we cover all of the main lifts AND conditioning. Warm ups included!
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through app.
Equipment
Required
Barbell // Dumbbells // Weights // Rack // Leg Extension // Leg Curl
Recommended
Leg Press/Hack Squat // GHR // Sled/Prowler
sample week banner image
phoneMockup
Sample Week
Week 1 of 16-week program
Monday
Overhead

Prep

A

LSN Press Warmup Circuit

Overhead Warm-Up 1x60s Banded lat stretch per arm (choose between kneeling and stretching forward or standing w/ arm going behind head..or both!) 1x10 Shoulder swimmers (forward & back = 1) 2x10 Cuban Presses 1x20 Tricep banded Pushdowns

B

Barbell Overhead Press

4 x 8

C

Incline DB Press

3 x 12

D

Lat Pulldown

3 x 12

E

Lateral Raises

3 x 10

F

Overhead Cable Tricep Extension

4 x 10

G

Push-Up

3 x MAX

Tuesday
Deadlift

Prep

A

Deadlift Warmup

1x6 Birddog w/ 10s hold at top of each rep 1x60s Deadbug alternating every 5-10s 1x10 Banded Glute Bridges 3x5 Box Jumps

B

Conventional Deadlift

4 x 8

C

Block Pull

3 x 8

D

Glute Ham Raise

3 x MAX

E

Single Arm DB Row

3 x 12

F

Reverse Flys

3 x 15

G

Barbell Bicep Curls

3 x 15

Wednesday
Bench

A

Bench Press

4 x 8

B

Close Grip Bench

3 x 12

C

Seated Row

15, 15, 15, _

D

DB Bench Press

12, 10, 8

E

DB Chest Flys

3 x 15

F

Tricep Pushdowns

3 x 20

Circuit

G

Choose ONE: GHR Situps 3x max -2 Ab wheel 3x8 Hanging leg raises 3x8

Thursday
Squat

Prep

A

LSN Squat Warm Up

1x10 Hip Airplanes w/ 5-10s hold at top 1x McGill Sit Up 2x5 per side copenhagen plank 1x10 Hip Circle Squats w/ pause 1/4,1/2, and in hole 5s

B

Back Squat

4 x 8

C

Box Squats

3 x 8

D

Leg Press

3 x 25

E

Bulgarian Split Squat

12, 12, MAX

F

DB RDL

3 x 15

G

Walking Lunges

3 x 10

Friday
Conditioning

A

Cardio

8 x 0:20

B

Sled Push

10 x 50

Circuit

C

EMOM x 6-10min (progress how many minutes you do week to week) 10 KB swings 10 BW squats

Coaches
coach-avatar Christy Senay

Elite powerlifter, competitive strong woman, and strength coach

coach-avatar Gary Piotrowski

Professional strongman and owner of very large biceps

closer-image-1
closer-image-2
The truth is out there...

We promise to give you no BS powerbuilding plans that deliver you RESULTS!

Get LSN Elite Files- Volume I
closer-image-3
FAQs
Do I have to do LSNI before I do this program?
No. Since this program starts in a submaximal hypertrophy phase, you can jump into this training without doing any other LSN programs.
If i did LSN Elite, should I do this program?
If you were apart of LSN Elite from Jan-May 2022 then you have already run this program. But go ahead!
Can I use this program for strongman training?
You can swap our conditioning day with your event day. This is actually how we structure our own training.
Can I cut weight on this program?
Yes. Just depends on your diet! You can be in a calorie deficit on this program and lose fat and preserve muscle (just make sure your protein intake is adequate and your cut is slower). OR you can be in a slight calorie surplus and gain muscle!
The Proof
verified-athlete-avatar Lauren Chuter

Squat Gainz

Verified Athlete

"Added 10kg to my squat!.. I’ve worked really hard at this! I’m absolutely over the moon!"

verified-athlete-avatar Vince

Platform Ready!

Verified Athlete

"Vince used this program for his powerlifting meet prep and hit 340 bench (up from 265!) 440 squat (from 405) and 540 deadlift (from 520)!"

LSN Elite Files- Volume I