PLATFORM READY
Christy Senay
PowerliftingIn just 8 weeks, you’ll be ready to hit a new 1RM on your squat, bench, and deadlift. This program is built to peak you for true performance—so your body is prepared, primed, and capable of showing its absolute strength.
This peaking cycle uses strategic progression and intentional tapering to ensure you’re fully prepared to perform at your best. You’ll also address your individual weak points by choosing from targeted secondary exercises designed to reinforce your specific sticking points in the squat, bench, and deadlift.
By the end of this cycle, you’ll be platform-ready- whether you compete or not. Pushing yourself past what you thought possible is how you grow as an athlete and as a person.
🏆Goal: PR your squat, bench, and deadlift
💯Intensity: 86-100+% with rep ranges between 1-3 reps
⛓️💥Strengthen Your Weak Links : I give you customizable secondary exercises that will target your weak link in this cycle. Let’s strengthen your chain!
⚪️3 White Light Warm-Ups: You get special warm-ups that are great for priming your lifts whether you are at the gym or in the warm-up room at a meet
📆Schedule (3-5 day training options) Squat, Bench, Deadlift, Assistance day (bench/squat), “Tune Up” (active recovery)
More info: Unchainedstrength.com/platformready
Prep
A
⚪⚪⚪ Three White Lights Squat Warm Up
⚪⚪⚪ Three White Lights Squat Warm Up Please complete this warm-up unless there is a specific warm-up you prefer that works well for your pre-bench Perform circuit 1-2x: ⚪60s Hip Cars or 90/90 Drill ⚪10 Hip bridge w/ hip circle w/ 10s hold at the top of each ⚪20 Behind the neck band lat pulldown ⚪10 McGill Sit-ups or 60s plank
B
Back Squat˙
4 x 4 @ 84 %
C
Squat Weak Link⛓️💥Fix
3 x 5
D
Step Up˙
3 x 10
E1
Cable Pull Thru
3 x 20
E2
Cable Crunches
3 x 20
Prep
A
⚪⚪⚪ Three White Lights Bench Warm Up
⚪⚪⚪ Three White Lights Bench Warm Up Please complete this warm-up unless there is a specific warm-up you prefer that works well for your pre-bench Perform circuit 1-2x: ⚪60s Couch Stretch ⚪10 reps Banded Cat-Cow - Band is optional. Go slow and hold each position 5s ⚪ 10 Band Around the Worlds ⚪15 Bench band rows - Do these in your bench set up and act like you are rowing the bar down to your chest. Or if you don't have bench access yet, you can do band pull-aparts ⚪15-20 Tricep Pushdowns -Do these fast and explosively! Use cable or band.
B
Bench Press˙
4 x 4 @ 84 %
C
Bench Weak Link ⛓️💥 Fix
3 x 5
D
DB Floor Press
3 x 10
E
Seal Row˙
3 x 12
F1
Unilateral Tricep Pushdown
3 x 20
F2
KB Plank Rows
3 x 10
Prep
A
⚪⚪⚪ Three White Lights Deadlift Warm Up
⚪⚪⚪ Three White Lights Deadlift Warm Up Please complete this warm-up unless there is a specific warm-up you prefer that works well for your deadlift Perform circuit 1-2x: ⚪60s Pull-Over Deadbug ⚪10 Banded Glute Bridges w/ 5-10s hold at top each rep ⚪ 20 Band good mornings ⚪ 5-10 as high as you can jumps (in the air or to a box if available)
B
Deadlift
4 x 3 @ 87 %
C
Block Pull˙
3 x 3
D
Dead Stop DB Row˙
12, 10, 8
E
Lat Pulldown˙
15, 12, 10
F1
Cable Bicep Curls
3 x 15
F2
Side Plank Hip Abduction
3 x 30
Prep
A
⚪⚪⚪ Three White Lights Assistance Warm Up
⚪⚪⚪ Three White Lights Assistance Warm Up Please complete this warm-up unless there is a specific warm-up you prefer that works well for your squats/bench Perform circuit 1-2x: ⚪6 (per side) Hip Airplanes w/ 5-10s hold at top ⚪60s Side planks ⚪15 Shoulder swimmers ⚪10-15 goblet squats w/ hold at bottom stretching ankles and hips
B
High Bar Back Squat
3 x 5 @ 70 %
C
Spoto Presses
3 x 5
D
Hip Thrusts
12, 10, 8
E1
Head Supported Reverse Flys
3 x 15
E2
Dead stop skull crushers
3 x 15
F
Copenhagen Plank
3 x 10
Prep
A
⚪⚪⚪ Three White Lights Tune Up Warm Up🛠️
⚪⚪⚪ Three White Lights Tune Up Warm Up🛠️ Please complete this warm-up unless there is another mobility sequence you prefer Perform circuit 1-2x: ⚪60s T-Spine Twist ⚪ 60 band/PVC around the worlds (band dislocates) ⚪60s slow mountain climber lunges ⚪10 per side bird dogs w/ row (5s hold) ⚪30s (or as long as you can) dead hang from bar
B
Cardio
1 x 5:00
C1
Cossack Squats
3 x 15
C2
Rear foot elevated single leg RDL
3 x 10
C3
Leg Extension˙
3 x 15
D1
Prone External Rotation w/ Press
3 x 10
D2
Kneeling Single Arm Lat Pulldown
3 x 15
D3
DB Chest Flys˙
3 x 15
E
Sled Drags
1 x 7:00
Christy Senay
Powerlifting and Strongman Coach with over a decade of competitive lifting experience.
It's always good to have guidance when pushing your limits! Let's goooo!
Get PLATFORM READY
