LSN Elite Files- Volume I
Christy Senay
Powerlifting, Strongman, BodybuildingWant gains? The truth is out there...
Straight from the Elite files now you can do our team program on your own! Follow Elite volume I programming from week 1 of hypertrophy all the way to week 16 where you hit a new 1RM.
Our team has already gone through this block and gotten great results! Like Lauren who added 10kg to her squat or Vince who has brought his bench up 75lbs since starting LSN and then joining Elite.
Why trust LSN with your strength programming?
Simply put, a bigger muscle has the potential to be a stronger muscle. A lot of times in strength training hypertrophy is overlooked, which is where a lot of powerlifting programs fall short. This program utilizes training techniques intended to both increase strength and elicit muscle growth, this is going to help you get stronger and look stronger at the same time. Look strong naked!
What?
The program consists of four 4 week waves (hypertrophy, strength, and peaking) that progress you in your power movements and push your accessories to the max. Each day of this 5 day a week program is focused around a specific movement/goal:
-
Overhead Press
-
Deadlift.
-
Conditioning
-
Bench Press
-
Squat
Prep
A
LSN Press Warmup Circuit
Overhead Warm-Up 1x60s Banded lat stretch per arm (choose between kneeling and stretching forward or standing w/ arm going behind head..or both!) 1x10 Shoulder swimmers (forward & back = 1) 2x10 Cuban Presses 1x20 Tricep banded Pushdowns
B
Barbell Overhead Press
4 x 8
C
Incline DB Press˙
3 x 12
D
Lat Pulldown
3 x 12
E
Lateral Raises
3 x 10
F
Overhead Cable Tricep Extension
4 x 10
G
Push-Up
3 x MAX
Prep
A
Deadlift Warmup
1x6 Birddog w/ 10s hold at top of each rep 1x60s Deadbug alternating every 5-10s 1x10 Banded Glute Bridges 3x5 Box Jumps
B
Conventional Deadlift
4 x 8
C
Block Pull
3 x 8
D
Glute Ham Raise
3 x MAX
E
Single Arm DB Row
3 x 12
F
Reverse Flys
3 x 15
G
Barbell Bicep Curls
3 x 15
A
Bench Press
4 x 8
B
Close Grip Bench Press
3 x 12
C
Seated Row
15, 15, 15, _
D
DB Bench Press
12, 10, 8
E
DB Chest Flys
3 x 15
F
Tricep Pushdowns
3 x 20
Circuit
G
Choose ONE: GHR Situps 3x max -2 Ab wheel 3x8 Hanging leg raises 3x8
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 8
C
Box Squat
3 x 8
D
Leg Press
3 x 25
E
Bulgarian Split Squat
12, 12, MAX
F
DB RDL
3 x 15
G
Walking Lunges
3 x 10
A
Cardio
8 x 0:20
B
Sled Push
10 x 50
Circuit
C
EMOM x 6-10min (progress how many minutes you do week to week) 10 KB swings 10 BW squats
Christy Senay
Elite powerlifter, competitive strong woman, and strength coach
Gary Piotrowski
Professional strongman and owner of very large biceps
We promise to give you no BS powerbuilding plans that deliver you RESULTS!
Get LSN Elite Files- Volume I
Lauren Chuter
Squat Gainz
Verified Athlete"Added 10kg to my squat!.. I’ve worked really hard at this! I’m absolutely over the moon!"
Vince
Platform Ready!
Verified Athlete"Vince used this program for his powerlifting meet prep and hit 340 bench (up from 265!) 440 squat (from 405) and 540 deadlift (from 520)!"
