Strength Hacks Coaching

Deadlift + Secondary Bench Day | Linear Program Block 2 - Week 3
(Shown in reverse)

Superset1:
🔸A1: Deadlift - 460 - 2x3,1
🔸A2: Paused DL - 355 - 1x5
🔸A3: RDL - 315 - 2x14,12
🔸B1: Incline DB Bench Press - 85’s - 2x13,12
🔸B2: Neutral-Grip DB AD Press - 52.5’s - 2x18,16
🔹Coan Row - 265>225 - 1x7>4
Superset1:
🔸Goblet Spanish Squat (on Slant Board) - 65lb & Green Bands - 2x20,18
🔸Band-Assisted GHR - 2x13,11
🔹GHD Sit-Up (DB on Chest) - 30 - 1x12
🔹Barbell Suitcase Hold - 125 - 1x39 seconds
🔹Toe to Bar Leg Raise - 2x12,11

Bench Day | Linear Program Block 2 - Week 3

🔹Comp Bench - 242.5 - 1x4
🔹Long-Pause Bench - 242.5 - 1x3
Superset 1:
🔸A1: Bench Press (TnG) - 185 - 2x18,16
🔸A2: Decline Bench - 225 - 1x6
🔸B: Incline DB Row (to Chin) - 70’s - 3x14,12,12
Superset 2:
🔸SSB JM Press - 185 - 3x9,7,6
🔸Slight Incline DB Fly - 45’s - 3x9,9,7
🔹Cable Row (Bench Grip) - 170>130 - 1x8>5
Superset 3:
🔸A1: Mid-Incline Curl - 45’s - 1x4
🔸A2: Mid-Incline Hammer Curl - 45’s - 2x8,7
🔸Decline DB Triceps Extension - 40’s - 3x9,7,7
🔹DB Lateral Raise - 35’s/15’s - 2x7/25

Squat Day | Linear Program Block 2 - Week 3

🔹SSB Squat - 375- 2x5,3
🔹Mid-Stance SSB Good Morning - 215 - 2x6,5
🔹Belt Squat - 305 - 2x7,6
🔹Close Neutral Grip Pull-Up - 97.5/60 - 2x3/6
Superset 1:
🔸Bulgarian Split Squat - 55’s - 1x10
🔸Seated Hamstring Curl - 240 - 2x15,14
Superset 2:
🔸A: Single-Leg Calf Raise - BWT - 1x8
🔸B: Tempo Calf Raise - BWT - 1x11
🔸Single Leg Tib Raise - 22.5 - 2x11,10
🔹Alternating Oblique Leg Raise - BWT - 2x26,24

Deadlift + Secondary Bench Day | Linear Program Block 2 - Week 2

🔹Banded Deadlift - 347.5 + Greys - 6x2,1x1
🔹SLDL - 375 - 2x5,5
🔹Incline DB Bench Press - 85’s - 2x11,9
🔹Neutral-Grip DB AD Press - 52.5’s - 2x16,15
🔹Coan Row - 265>225 - 1x6>3
Superset1:
🔸Goblet Spanish Squat (on Slant Board) - 65lb & Green Bands - 2x16,15
🔸Band-Assisted GHR - 2x12,10
🔹GHD Sit-Up (DB on Chest) - 25 - 1x15
🔹Barbell Suitcase Hold - 120 - 1x34 seconds
🔹Toe to Bar Leg Raise - 2x11,11

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

Squat Day | Linear Program Block 2 - Week 2

🔹SSB Squat - 337.5/365- 2x5/5
🔹Deep SSB Good Morning - 195 - 2x7,6
🔹Belt Squat - 305 - 2x6,6
🔹Close Neutral Grip Pull-Up - 97.5/60 - 2x2/5
Superset 1:
🔸Bulgarian Split Squat - 50’s - 1x17
🔸Seated Hamstring Curl - 240 - 2x14,13
Superset 2:
🔸Single Leg Calf Raise - BWT - 2x6,6
🔸Single Leg Tib Raise - 22.5 - 2x10,9
🔹Alternating Oblique Leg Raise - BWT - 2x26,22

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

Bench Day | Linear Program Block 2 - Week 1

🔹Comp Bench - 225 - 1x5
🔹Long-Pause Bench - 245/235 - 2x1/2
Superset 1:
🔸A1:Larsen Press - 225/205 - 2x5/7
🔸A2: Bench Press (TnG) - 185 - 1x13
🔸B: Incline DB Row (to Chin) - 67.5’s - 3x14,12,12
Superset 2:
🔸SSB JM Press - 195 - 3x8,6,5
🔸Slight Incline DB Fly - 51.25’s - 2x6,6
🔹Cable Row (Bench Grip) - 170 - 1x6
Superset 3:
🔸Mid-Incline Curl - 42.5’s - 3x6,6,5
🔸Decline DB Triceps Extension - 37.5’s - 3x14,10,8
🔹DB Lateral Raise - 35’s/12.5’s - 2x5/31