LSN HYPE
Christy Senay
Powerlifting, Strongman, Bodybuilding**MUSCLE IS THE HALLMARK OF A STRONG PHYSIQUE. **
You can’t be trying to hit a 1RM all year round. A hypertrophy block where the focus is on building muscle, which will be the foundation for new strength gains in the future.
This program is 8 weeks focused on muscle building and filling out your physique. We continue to use LSN style training with the big compound lifts driving your gains and keeping your skill and familiarity with the lifts high. We also don’t skimp on the conditioning work, help drive that muscle growth with improved cardiac output and better recovery.
This program consists of 2 4-week waves progressing your main movements building off the wave before. Accessories change to give variety and extra stimulus. We have a conditioning day in order to
Goal: Transform your physique and build the muscle that will help you lift bigger weights
Length: 8 Weeks
Days/Week: 5 Training Days (1 is optional conditioning day)
Main Movements: Strict Overhead Press, Deadlift, Bench Press, High Bar Squat
Prep
A
Elite Press Activation
Elite Press Activation Work these to get the blood moving and ready to press - Lat Pulldown - mimic your hand position on OHP -Tricep Pushdowns - lots of blood around the elbows -Light Abs - get ready to stand and have to brace with that weight Think something like 2x15-20 on these movements, enough to light the fire but not get fatigued.
B
Barbell Overhead Press
3 x 12
C
Seated Pin Press
10, 10, MAX
D
Chest Supported Rear Delt Flies
3 x 15
E
Tricep Pushdowns
3 x 20
F
Lateral Raises
3 x 10
G
Weighted Plank
30, 30, MAX
Prep
A
Elite Deadlift Activator
Elite Deadlift Activator Work these to get the blood moving and ready to deadlift - RKC Plank 2x 10-15 seconds) - Glute Bridges / Clamshells for the booty 2x15+ - Jumps (Squat jump / Broad Jump / Box Jump) 2x5
B
Conventional Deadlift
3 x 10
C
Bent over Barbell Row
10, 10, MAX
D
Glute Ham Raise
3 x MAX
E
Lat Pulldown
15, 12, 10, 8
F
DB Curls- Walk the rack style
10 x 6
A1
Front Rack Carry
3 x 100
A2
Suitcase Carry
3 x 100
A3
Waiter Carry
3 x 100
B1
Walking Lunges
3 x 20
B2
Air Squats˙
3 x 20
Conditioning
C
ELITE METCON A
ELITE METCON A 12min AMRAP 250m Row 15 KB Swings 10 Box Step ups (lower box) If you do not have a rower, sub for bike (10 cal) OR another form of cardio (jump rope, sled push..) that you can do for 45-60s
D
Cardio
1 x 20:00
Prep
A
Elite Bench Activation:
Elite Bench Activation: -Face Pulls 2x15+ -Explosive Push-ups 2x3-4 - goal here is just to be explosive
B
Bench Press
3 x 12
C
Incline DB Press˙
12, 12, 12, 24
D
DB Chest Flys
15, 15, MAX
E
Rolling Tricep Extensions
25, 20, 15
F
Cable Reverse Flys
3 x 25
G
Dead Hang
2 x MAX
H
Cable Crunches
3 x 15
Prep
A
Elite Squat Activation:
Elite Squat Activation: Work these to get the blood moving and ready to squat - RKC Plank 2x 10-15 seconds) - Glute Bridges / Clamshells for the booty 2x15+ - Jumps (Squat jump / Broad Jump / Box Jump) 2x5
B
High Bar Back Squat
3 x 10
C
Barbell RDL
10, 10, MAX
D
Bulgarian Split Squat
3 x 15
E
Leg Press
15, 15, MAX
F
Leg Extension˙
3 x 10
Christy Senay
Strongwoman, strength coach, and chaser of the gains
Gary Piotrowski
Also known as Gary Biceps (for good reason). He is a professional strongman, strength coach, and sometimes dabbles in mechanical engineering.
