Black Iron Powerlifting

Black Iron Training

Powerlifting, Weightlifting

Coach

Kiefer Lammi

A complete powerlifting program designed to improve your big three; the squat, bench, and deadlift. This program also includes accessory work to improve all three lifts as well as prevent injury and help you get strong. This program peaks several times throughout the year. 4 new workouts per week. Each workout can be completed in 75-90 minutes.

$45 / mo

Get Black Iron Powerlifting

Features

Access to your coaches

Coaches are available to answer any questions you have about the programming throughout the week.

Programming 4 days per week

Daily strength, accessory, and skill work that’s accessible and challenging for athletes of any level or background.

Committed Teammates

A vibrant community that will keep you pushing to unlock your best.

Delivered through TrainHeroic

An easy to use system that sends you the workouts, video instruction and sharing, and allows you to track and measure your progress.

Equipment

Required

Barbell and Bumper Plates // Squat Rack // Bench/Rack

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Deload - Day 1

Warm-up

Cat-Cow x6 Dead Bug x6/side Side Lying T-Spine Windmill x8/side Split Stance Adductor Mob x8/side Couch Stretch x30s/side Reverse Lunge to 1-Leg RDL x5/side Alt. Cossack Squat x5/side Squat to Stand w/ OH Reach x5

Box Squat

3 x 10

Heel Elevated Goblet Squat

3 x 6

GHD Hip Extension

3 x 15

Split Squat

3 x 10

Weighted Overhead Sit-up

3 x 15

Side Plank

3 x 30

Tuesday

Deload - Day 2

Warm-up

Bench Press

3 x 6

Alt. DB Bench Press

3 x 10

Chest-Supported DB Row

3 x 10

DB Lateral Raise

2 x 15

Straight Arm Pulldown

3 x 12

DB Incline Curl

3 x 15

DB Skull Crusher

3 x 15

Thursday

Deload - Day 3

Warm-up

Deadlift

10 x 3

Toes Elevated DB RDL

3 x 10

DB Step-up

3 x 10

Single Leg Hip Thrust

3 x 10

Weighted Plank Hold

2 x 60

DB Side Bend

2 x 15

Friday

Deload - Day 4

Warm-up

Barbell Strict Press

4 x 6

DB Incline Bench Press

3 x 10

Pull-Up

3 x 10

DB Pullover

3 x 12

Band Face Pull

3 x 15

DB Hammer Curl

3 x 15

Banded Tricep Pushdown

3 x 30

Coach

More from Black Iron Training

Kiefer Lammi

NSCA Certified Strength & Conditioning Specialist (CSCS), USA Weightlifting Level 1, BS in Exercise Science

Ready to improve your big three?

Join Black Iron Training and become the strongest, fittest version of yourself.

Get Black Iron Powerlifting

FAQs

Are the workouts sent out daily?

The workouts are published every Sunday for the upcoming week! This gives our clients the flexibility of moving sessions around for that week while staying on track for that current cycle!

What if I can’t workout on the assigned day?

No problem! You can move that workout to a different day and still record all your stats as usual!

Do I have to wait to start at the beginning of a cycle?

No you don't. It’s best to jump in when you sign up! We understand everyone may not start at the beginning of a cycle, however, our programs are all periodized and based on progression so you will benefit from starting as soon as you join.

Join Your Virtual Gym

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

Black Iron Powerlifting