Cast Iron Strength

Program Description

Disclaimer – this is an overreaching programme it is designed to push your 1 rep max over 12 weeks and will be a stressful period of training. Don’t run this programme back to back and make sure to perform a lighter 4-6 weeks of training after to allow your body to acclimatise. Disclaimer 2- I did not create this program. I found it online and because I couldn’t find it here , I made it available so I could do this again. Assistance Work Assistance work will work off a 3-week linear cycle, you should look to keep the weight well within your maximum capabilities, try to take shorter rest periods and have general fatigue wear you down and get you near failure. Generally, I would advise you work the following muscle groups 2-4x per week. Lats (pulldown or pull up using a mixture of grips) Rhomboids, Traps and Lats (rowing using a mixture of machines, dumbbells and grips) Shoulders (presses or raises) Lower back (hypers and rev hypers) Abs (bracing using plank, weighted plank, rollouts or gymnastics progressions)

Program Overview