UNCHAINED POWER
Christy Senay
PowerliftingAre you a powerlifter who is between meets but wants to stay focused on getting strong as hell? Or maybe you just love to lift heavy but don't know the best way to progress your lifts! Well, that is who I made UNCHAINED POWER for! LET'S GET HEAVY!
UNCHAINED POWER is a powerlifitng focused strength block that uses ascending wave programming to continuously push you to lift and rep out more weight than ever before!
This is an eight week, 4 days a week, program comprised of 2 cycles. It is filled with out of the box yet functional accessories that you may have never known how to implement into your training before.
**The 4 training days: ** Day 1- Squat Day 2- Bench Day 3- Deadlift Day 4: Accessories
This is a great program to run before a 4 week peak OR just to get strong as hellllllllll and push your limits!
When you are finished with this program you will be stronger and a more well rounded powerlifter!
*** Formally named RAISE THE BAR**
**Purchase = 1 year access where you can run the program as many times as you want **
Prep
A
Big Squat Warmup
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˙
6, 4, 2, MAX @ 68, 72, 76, 72 %
C
Barbell Goodmorning˙
4 x 10
D
Barbell Hip Thrusts
4 x 10
E
Bulgarian Split Squat
4 x 6
F
Spanish Squats
3 x 15
G
Face Pull˙
3 x 15
Prep
A
Big Bench Warm-Up
1x10 Scapular Push-Ups 1x50 Band Tricep Pushdowns 2x20 Bent Arm Band Pull-Aparts
B
Bench Press˙
6, 4, 2, MAX @ 68, 72, 77, 72 %
C
DB Floor Press
4 x 10
D
Incline DB Press˙
12, 10, 8
E
meadows row
3 x 12
F1
Rolling Tricep Extensions˙
3 x 12
F2
Head Supported Reverse Flys
3 x 12
G
Single Arm Cable Tricep Pushdown
3 x 12
Conditioning
A
Da Bomb Deadlift Warm-Up💣
Circuit x2 60s KB Deadbug 15 Banded Goodmornings 15 DB Shrugs 5 Box jumps
B
Deadlift˙
6, 4, 2, MAX @ 68, 72, 77, 72 %
C
Walking RDL/Death March
3 x 10
D
Lat Pulldown˙
15, 12, 10, 8
E
Trap Bar Row
4 x 8
F
Hammer Curl˙
3 x 12
G
Unilateral Dumbbell Static Holds
2 x 0:45
H
Ab Wheel˙
4 x 6
Prep
A
Accessory Day Warm Up
1x60s Alternating Deadbug 1x10 Bird Dog 1x60s Lateral Band Walks 1x10 Banded Y Raise 2x5 Box Jumps
B
Front Squat
3 x 8
C
Pull-ups˙
D
Bottoms up half kneeling KB press
3 x 8
E
Glute Ham Raise
4 x 8
F
Landmine Rotation
3 x 12
This is your chance to stop messing around and follow a program you KNOW you will get stronger following!
Get UNCHAINED POWER
