Powerlifting S11

Strong Eleven

Powerlifting
Coach
Lowbar Mike

THIS WILL BE AN INTERMEDIATE STRENGTH TRAINING PROGRAM FOR THE GENERAL POPULATION WHO IS NOT ONLY INTERESTED IN LIFTING HEAVY WEIGHTS BUT ALSO IN HEALTH ** ** which I'll be updating weekly & and help you all with your journey / answer your questions through the App** Group message center or comments you write on every exercise you have assigned in your workout, so I can give you my full support. Each week I will be updating the training program and having a chat with you all. The program will be flexible in that it will still allow you to work around scheduling demands and peak for whatever dates you need in an easy, intuitive way. So you get training that is well designed and thoroughly planned with your long-term progress in mind. It’s customizable so you can change any exercises that you don't have access to or you can't perform in the gym or your garage gym OR you ask in the Group chat and I will give you a quick and good solution to any problem you have. You'll have consistent, knowledgeable coaching available every step of the way to provide experience and insight.

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LEARN HOW TO USE PROGRESSIVE OVERLOAD
IN ORDER TO PROGRESS AND TO IMPROVE IN TRAINING YOU NEED TO MAKE YOUR WORKOUTS HARDER EVERY WEEK IF THATS POSSIBLE . HOW DO WE DO IT ? WE INCREASE THE WEIGHT OF THE EXERCISES SLIGHTLY EVERY WEEK OR WE ADD 1 EXTRA REP OR WE PROGRESS TO HARDER EXERCISES VARIATION
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Strengthen Your Weaknesses
Whether you're weak in the hole of the squat, your knees cave in, you round your upper back, or your hips rise first, we have the solution to Fix those issues . Beyond programming Squats and Presses, you'll have the opportunity to vary the movement selection based on your specific weakness. Get ready to turn your weaknesses into strengths!
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Track your Proggress
Track your progress with the Best training log out there and join a community of like minded people who will be with you throughout your lifting journey
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STRENGTH IS HEALTH
If you could do one thing to improve your health, strength training should be at the top of your list. It involves using one or more muscle groups to perform a specific task, such as lifting a weight or squatting. Due to the growing body of evidence supporting its many benefits, strength training has become a fundamental part of most exercise programs.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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 an app.
Equipment
Required
BARBELL // PLATES // SQUAT RACK // BANDS
Recommended
CABLES // GHR // BACK EXTENSSION BENCH // DUMBBELLS // KETTLEBELLS
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Block#1,Week #1,Day 1 

Prep

A

Full Body Prep 1

in 10 minutes do 3 sets of 25 reps from each Db External Rotations against the wall barbell snatch pulls Air Squats

B

Lowbar Squat

3, 6, 6, 6

C

Bench Press (PL)

3, 6, 6, 6

D

Larsen Press

3 x 10

Monday
Block#1,Week #1,Day 2

Conditioning

A

Full body prep 2

in 10 minutes try to do 4 sets of 3 exercises for 20 reps each Bw Hip Hinge - 20 Band pull Aparts - 20 Squat jumps - 20

B

Deadlift#comv

2, 4, 4, 4 @ _ , 82.5, 82.5, 82.5 %

C

3CT Pause Bench Press

4 x 5

D

Front Squat

3 x 7

Wednesday
Block#1,Week #1,Day 3

Prep

A

Full body prep 3

10 minutes of 15 shoulder external rotations 20 Hip Airplanes 20 bend overs 20 bird dogs 15 bicep Curls (kb or db)

B

3CT Pause Squat

3 x 5

C1

30 Degree Incline DB Bench Press

3 x 12

C2

DB Seal Row (incline)

3 x 12

Circuit

D

in 12 minutes do as many sets as u can with minimal Rest 12 Hammer Curls @8 12 DB Tricep Extensions @8 12 Side Raises @8

Thursday
Block#1,Week #1,Day 4

Prep

A

Full Body Prep 5

3 rounds for time of : 20 Banded Dead bugs 20 Incline Rear Delt 20 Rdl march

B

2ct pause Deadlift(comv)

1, 3, 3, 3, 3 @ 92, 86, 86, 86, 86 %

C

Shoulder Press

4 x 8

D

Romanian Deadlift

3 x 10

Coach
coach-avatar Lowbar Mike

Michalis Milonas aka ‘’Lowbar Mike” I was born in 1988 and I’ve been occupying myself with sports consistently for the past 13 years. I have previous experience with all kind of sports. For the past 6 years I’ve been occupying myself intensively and professionally with the field of Strength and Conditioning, while for the past one and half year I am the owner of the strength gym, Strong11

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FEEL IN LOVE WITH TRAINING AND SEE RESULTS

LEARN HOW TO IMPROVE YOUR PERFORMANCE AND YOUR APPEARANCE AND LIVE YOUR BEST LIFE STRONG & SEXY AND MOST OF ALL HEALTHY WITH CONFIDENCE !!!

Start My 7-Day Free Trial
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FAQs
How fast will i see results?
If you are on point with your diet and doing all the workouts planed you will start seeing results in 30 days +
Can my booty get bigger for real?
Yes it can but its a long term procces so u need to be patient and DO THE WORK .
What is Rpe ?
10: Maximal, no reps left in the tank 9: Last rep is tough but still 1 rep left in the tank 8: Weight is too heavy to maintain fast bar speed but isn’t a struggle; 2–4 reps left 7: Weight moves quickly with maximal force 6: moves quickly with moderate force 5: Most warm-up weights
Is this One on One Training ?
These workouts are not a substitute for individualized programming that is based on your individual weaknesses. This is an economical way to get sound programming based on the current programming i use for myself . For Individual coaching contact me for details at my Instagram account @Lowbarmike.
Can i Do it in a home Gym Set up ?
yes absolutely with some modifications which i will write in the descriptions of every program.
The Proof
verified-athlete-avatar Marina Rigopoulou

Powerlifing/GLutebuilding

Verified Athlete

""I finally found something that is sustainable and fun to do props to the team""

verified-athlete-avatar Niki Theotokatou

Recreational lifter

Verified Athlete

"Ive Seen big changes with the program and i fel in love with the procces"

verified-athlete-avatar Maria Gida

Recreational Lifter

Verified Athlete

"love the app and its easy to use , u have videos for all the movements and full datails for everything you are about to do every day !!!"

verified-athlete-avatar Alekos Tsiro

Recreational Powerlifter

Verified Athlete

"I am amazed with the progress i've done from the day i Train with S11"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Powerlifting S11
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Powerlifting S11
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Powerlifting S11
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