TIL(strongman/powerlifting hybrid)

This programme is designed for the experienced lifter that has not yet reached closely to their full genetic potential. Thus, it is considerably high volume but also quite manageable with the right nutrition and active recovery.
The programme consists of a 12 week block containing 3 mesocycles. M1 is conditioning with hypertrophy and lasts 4 weeks. M2 is building the base with a mixture of hypertrophic accessory work and power building. M3 is the peaking phase designed to take you right up to competition.
This programme is targeted towards those who already have a decent strength foundation. There are no deloads built into the programme. However, there will be recommendations in the notes as you approach them.
All accessory work, including the hypertrophy meso, is based around the correct science of mechanical tension and progressive overload, and thus sticks to the rep ranges of 4 to 8 to allow for a double progression method. If you go over this rep range, you will cause significantly more muscle damage and thus more CNS than is necessary, potentially hindering the programme.

The main power lifts to this programme use percentages as their main calculation. However, it is suggested that those who are skilled in the use of the RPE scale use this in conjunction to either add more weight or take weight away on days they feel it necessary. The percentage based system in this programme is meant as a guide and thus can vary according to each lifter.

Important notes:

1. The hypertrophy and conditioning meso (m1) does not have to be used unless you wish to. The strength part of the programme begins on week 5

2. It is suggested that after completion of the programme, you re-calibrate your 1 rep max from the results gleaned from your final 2 peaking weeks of this programme and begin the programme again from week 5. This can be done continuously unless you need to add further conditioning or need to focus on further hypertrophy. Should this be the case, you can either run weeks 1-4 or visit my dedicated upper lower hypertrophy programme.

3. If you find it difficult to meet the volume requirements or the weight requirements of this programme, it is advised that you enter 90% of your 1RM instead of your actual 1RM. This will still allow you to progress. However, it is also advised that you use the RPE scale in conjuction with this, as well as certain lofts may be too light using this method for experienced lifters.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Each accessory exercise may be swapped. Ensure progressive overload continues 

Squat (Barbell)

Log Press

Lat Pulldown

T-Bar Row

Tricep Rope Push Down (Cable)

Bicep Curl (EZ Bar)

All accessories may be swapped to another exercise of the same muscle group.

Deadlift (Barbell)

Bench Press (Barbell)

Bicep Curl (Cable)

Leg Extension

Seated Hamstring Curl

Chest Fly (Cable)

Glute Bridge (Barbell)

Clean Once And Press Away

Y Raise

Rear Delt Fly (Machine)

Farmer's Walk (Weighted)

Seated Row (Machine)

Bench Press (Paused)

Speed Deadlift

100m Sprint

Lying Leg Curl

Only perform accessories if not limited by fatigue

Peaking week 1

Only perform accessories if not limited by fatigue 

Peaking week 2

All exercises may be swapped according to muscle groups. Ensure progressive overload continuously.

Chest Press (Machine)

Lateral Raise (Dumbbell)

21s (EZ Bar)

V-Handle Tricep Pushdown (Cable)

Cardio

Kettlebell Swing

Upper day

Leg Press (45 Degrees)

Leg Curl

Walking Lunge (Dumbbell)

Prowler Push

Standing Calf Raise

Lower day

All exercises may be swapped per muscle group unless specified. Ensure progressive overload.

Shoulder Press (Machine)

Rear Delt Fly (Dumbbell)

Tricep Pushdown (Cable)

Med Ball Slam

Box Squat (Barbell)

Pendulum Squat

Bulgarian Split Squat (Dumbbell)

Burpee

Re cal 1RM upper (2.5-5lb)
Lower (5-10lb) for weeks 8-12
It is suggested that you take a deload week

Each accessory exercise may be swapped. Ensure progressive overload continues
Optional deload week.

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