Izzy’s Eastern Prep Block 1

There are three training days, each with a primary and secondary movement. The primary movement is the focus of each day. There will be Squats twice a week, with the second squat movement less intense and more technique focused. Bench occurs three times a week, with Close-Grip Bench in one of the three bench times, allowing for tricep development and lockout strength. Deadlift occurs once a week. There is an accessory exercise for each day, this will allow for basic strength development. This program is designed to be time friendly, and if possible, will grow in time on the second block, once summer begins. If possible, this program will run such that there is a break between each session: Monday, Wednesday, Friday, as an example. Please don’t feel that attending WOD sessions are now not possible, on the contrary, they are encouraged for basic hypertrophy and aerobic trainThere are three training days, each with a primary and secondary movement. The primary movement is the focus of each day. There will be Squats twice a week, with the second squat movement less intense and more technique focused. Bench occurs three times a week, with Close-Grip Bench in one of the three bench times, allowing for tricep development and lockout strength. Deadlift occurs once a week. There is an accessory exercise for each day, this will allow for basic strength development. This program is designed to be time friendly, and if possible, will grow in time on the second block, once summer begins. If possible, this program will run such that there is a break between each session: Monday, Wednesday, Friday, as an example. Please don’t feel that attending WOD sessions are now not possible, on the contrary, they are encouraged for basic hypertrophy and aerobic training. The program will ask for your 1-rep-maxes. We can use what you accomplished at your last meet. (If you forget they are on Openpowerlifting underneath your name). Additionally, if you don’t know your close grip bench press 1RM, you can typically calculate it to be around 85% of your regular bench press (unless you do know it). RPE is also a concept that is used for most powerlifting programs. You may be familiar with it due to the WODs, but if not, RPE (Rate of Perceived Exhaustion) pretty much just means how many reps more you could’ve done, with 10 meaning that it was a maximal attempt. For example, if you did a set of 10 reps of rows, and it was RPE 7, that means you could’ve done 3 more reps. If this program ever feels too hard or too easy, change your One-Rep-Max in the settings. However, only ever do this if it is extremely evident that you can do more or less, as some parts of the program will seem easy, and others hard, and changing your max too early will make the end of the program very difficult if not impossible. You will notice that the program gets harder near the end, before getting easy with a deload. This is to prepare you for your test-out day where you check all your new maxes. Good luck!

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Bench Press (Close Grip)

Dumbbell Row

Bench Press (Barbell)

Overhead Press (Barbell)

Deadlift (Barbell)

Lunge (Dumbbell)

0 reviews for Izzy’s Eastern Prep Block 1