LSN Elite the peak- coach breakdown

it’s finally time.. it’s the peak

If you want to hit a big PR you need to have a smart approach. We don’t just go into the gym with hope, a prayer, and a dry scoop of pre-workout. LSN programs use strength periodization to make sure you are at your PEAK performance when you are going for a new 1RM.

Peaking Cycle Goal: PR your overhead, deadlift, bench, and squat at the end of 8 weeks

This block follows the model of our other LSN power-building programs by using our main compound movements for strength work followed by deliberately chosen accessory movements that will support strength gains in the main movements and grow muscle. 

We have done all the building, now it’s FINALLY time to test! We start to drop the volume as we get closer to maxing out. This is important as our main focus is maximizing performance. We also include a recovery and conditioning day so you can relieve soreness, get some blood flow, and improve mobility.

You will be maxing out your overhead press and squat week 7 and then following with your deadlift and bench on week 8.

Goal

• Hit new 1RM in all main lifts

• Maximize performance

• Maintain conditioning and improve mobility

• Get juicy!  

Structure

• 8-week peaking cycle (week 7 maxing squat/overhead, week 8 maxing deadlift/bench)

• Overhead, deadlift, recovery/conditioning, bench, and squat

• Deliberately chosen accessory movements for strength and recovery

Exercise Selection

We are continuing with the main compound lifts that you are quite familiar with now: the OHP, Deadlift, Bench Press, and Squat. We are keeping specific to what you are going to max.

Our secondary movements are cause for a little more explanation as these are variations deliberately chosen to help you prepare for your maxes. We utilize a top set and back down rep scheme between 3-5 reps that builds each week. In weeks 5-8 you will be shooting to beat your previous top sets which makes you push and focus on max effort.

Secondary exercises:

• High Incline Bench: This is a great movement to build raw shoulder power

• Block Pulls: We start with 4in block pulls and progress to 6in to manage fatigue with less ROM but at the same time overload the movement

• Two Board Bench: We use these to overload your lock out. Feel free to change the board height to work on your particular sticking point

• Paused Squat: More time under tension is never a bad thing. We have found that hammering paused squats have a big carryover when it comes to big squat numbers

Intensity/Sets x reps

• Undulating waves for main movements to keep your fatigue relatively managed so that you can attack the workload that falls between 83-100+%

• Top sets and backdowns for secondary movements - this lets you push to daily top sets for max effort on movements that you might normally set the cruise control on, and then we use backdown sets based on a percentage of your top set weight to get volume on the movement.

• Accessory work is meant to be done “bodybuilder style” with most sets taken near failure to stimulate hypertrophy. A bigger muscle is a stronger muscle.

Recovery and conditioning

Conditioning day during this cycle is also going to have an emphasis on recovery and mobility.  We put this halfway through the training week as a way to get you moving and get blood flowing into your sore and tired muscles so you can finish the week strong.

We have new movements that will help with shoulder and hip mobility.

Let’s find your real max. Come peak with us!