LSN- Strength
Christy Senay
A strength block is where the real gains are made, this is the meat and potatoes of a strength program. We won’t be doing any one rep maxes, but here is where you will see weights that may have been difficult for maybe one or two turn into weights that you are doing for easy sets of five.
We’ve got you covered with deliberately chosen accessories that will support strength gains in the main movements and grow muscle. We also keep in a conditioning day to make sure you can continue to walk up a set of stairs without gasping for air and to get blood moving through your sore muscles so that you can recover from your training sessions.
This program is for anyone who wants to increase their raw strength but ditch the cookie cutter powerlifter template. Strongmen and women can use this in their offseason to increase their raw strength. Powerlifters can get the benefit of training their main lifts and getting more hypertrophy stimulus at the same time.
Goal: Increase strength in your main lift Days/Week: 5 Training Days (1 is recommended recovery/conditioning day)) Main Movements: Overhead press variation of choice (push or strict), deadlift, bench press, squat variation of choice
Prep
A
LSN Overhead Press Warm Up
Please complete these warm ups in a circuit x1-2. If you have a prefered mobility sequence or warm up please feel free to replace this with yours. - 10 Shoulder Swimmers - 10 Bottoms Up KB press - 25 Banded tricep pushdowns - If you are doing push press then do the push press dip drill in order to find a good dip position (see video)
B
Barbell Push Press
4 x 6 @ 70 %
C
Incline Bench Press
3 x 8
D
DB Floor Press
3 x 12
E
DB JM Press
3 x 15
F
Reverse Flys
3 x 20
Strength/Power
G
Ab Options
3xREPS (until you've got about 2 RIR) Pick one: Ab Wheel Hanging Leg Raises Cable Crunches Weighted Planks GHR Situps
Prep
A
LSN Deadlift Warm Up
60s Deadbug 60s Side Plank- 30s per side 60s Bird Dog (hold out 10s alternating) 15 Straight Arm Lat Pulldowns 10 Hip bridges w/ hip circle & 10s holds x1
B
Conventional Deadlift
4 x 6 @ 70 %
C
Block Pull
3 x 8
D
Lat Pulldown
3 x 10
E
Chest Supported DB Row
3 x 12
F
Seated Incline DB Curl
3 x 10
G
Coan Barbell Holds
3 x 0:20
A
Sled Drags
6 x 100
B
Sled Row
4 x 20
C
Reverse Hyper
2 x 30
D1
Prone External Rotation w/ Press
3 x 10
D2
Face Pull
3 x 20
E1
Russian Kettlebell Swing˙
3 x 20
E2
Kneeling Box Power Step Up
3 x 10
F1
KB Windmill
3 x 10
F2
Hanging leg raise
3 x MAX
Prep
A
Elite Bench Activation II
Elite Bench Activation Work these to get the blood moving and ready to press - Lat Pulldown or Band Lat Pulldown - Light & Fast DB Chest Press - Band or Cable Tricep Pushdown Think something like 2x15-20 on these movements, enough to light the fire but not get fatigued.
B
Bench Press
4 x 6 @ 70 %
C
Board Press
3 x 8
D
Incline DB Press˙
3 x 10
E
Cable Chest Flys
20, 15, 15, 15
F
Dumbbell Front Raise
3 x 12
G
Cable Reverse Flys
3 x 20
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 6 @ 70 %
C
Barbell RDL
3 x 10
D
SSB Reverse Lunge
3 x 12
E
Hamstring Curl
3 x 10
F
Walking Lunges
3 x 10
Christy Senay
Competitive Strongwoman | Strength Coach | Bagel Enthusiast
Gary Piotrowski
Pro Strongman | Strength Coach | Engineer (when he's not slayin' iron)
