Strength Hacks Coaching

Bench Day | Linear Program Block 2 - Week 2

🔹Comp Bench - 230 - 1x5
🔹Long-Pause Bench - 240 - 1x2
Superset 1:
🔸A1:Larsen Press - 225 - 2x6,5
🔸A2: Bench Press (TnG) - 185 - 1x15
🔸B: Incline DB Row (to Chin) - 70’s - 3x10,10,9
Superset 2:
🔸SSB JM Press - 185 - 3x7,6,6
🔸Slight Incline DB Fly - 45’s - 3x8,6,6
🔹Cable Row (Bench Grip) - 170>125 - 1x6>6
Superset 3:
🔸Mid-Incline Curl - 42.5’s - 3x7,6,6
🔸Decline DB Triceps Extension - 37.5’s - 3x15,13,11
🔹DB Lateral Raise - 35’s/12.5’s - 2x6/34

Deadlift Day | Linear Program Block 2 - Week 1

Superset1:
🔸A1: Deadlift - 415 - 2x4,2
🔸A2: Paused DL - 330 - 1x6
🔸A3: RDL - 315 - 2x13,11
🔸B1: Incline DB Bench Press - 85’s - 2x9,8
🔸B2: Neutral-Grip DB AD Press - 50’s - 2x19,18
🔹Coan Row - 265 - 1x6
Superset2:
🔸Goblet Spanish Squat (on Slant Board) - 60lb & Green Bands - 1x15
🔸Band-Assisted GHR - 1x11
🔹GHD Sit-Up (DB on Chest) - 25 - 1x13
🔹Barbell Suitcase Hold - 115 - 1x33 seconds
🔹Toe to Bar Leg Raise - 2x11,10