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Week 7 - 90% & Isometric: Day 1 - Bend Corrective Stretches Warm Up Speed or Power Work Strength

This 4-day training program focuses on building strength at 90% of 1RM for the main lifts (deadlift, bench press, squat, overhead press) and includes isometric holds at 80% of 1RM. Each day includes corrective stretches, warm up, speed or power work, the main strength exercise, 2-3 auxiliary exercises, and an exercise for the trunk.

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Corrado De Simone
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455 views4 pages

Week 7 - 90% & Isometric: Day 1 - Bend Corrective Stretches Warm Up Speed or Power Work Strength

This 4-day training program focuses on building strength at 90% of 1RM for the main lifts (deadlift, bench press, squat, overhead press) and includes isometric holds at 80% of 1RM. Each day includes corrective stretches, warm up, speed or power work, the main strength exercise, 2-3 auxiliary exercises, and an exercise for the trunk.

Uploaded by

Corrado De Simone
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Week 7 - 90% & Isometric

Day 1 - Bend
Corrective Stretches

Warm Up

Speed or Power Work

Strength
1. Deadlift - 3 x 3-6 reps on last set (Build up to 90% of 1RM)

2. Isometric Deadlift - 2 x 3 [X|2|X] (Drop to 80% of 1RM)

3. Deadlift off 12” Blocks - 5 x 5 (Same weight as last week)

Auxiliaries
1. 1 Arm DB Row - 4 x 10 each arm

2. Chin Up - 4 x 10

3. Band Face Pull - 4 x 10

Trunk
1. Prone Cobra Hold - 3 x 30 seconds
Week 7 - 90% & Isometric
Day 2 - Push
Corrective Stretches

Warm Up

Speed or Power Work

Strength
1. Bench Press - 3 x 3-6 reps on last set (Build up to 90% of 1RM)

2. Isometric Bench Press - 2 x 3 [X|2|X] (Drop to 80% of 1RM)

3. Board Press or Bench Press off Pins - 5 x 5 (Same weight as last week)

Auxiliaries
1. DB Bench Press - 4 x 10

2. Incline Hex Press - 4 x 10

3. Incline Fly - 4 x 10

Trunk
1. Lying Leg Raise - 3 x 20
Week 7 - 90% & Isometric
Day 3 - Squat
Corrective Stretches

Warm Up

Speed or Power Work

Strength
1. Squat - 3 x 3-6 reps on last set (Build up to 90% of 1RM)

2. Isometric Squat - 2 x 3 [X|2|X] (Drop to 80% of 1RM)

3. Squat off Pins - 5 x 5 (Same weight as last week)

Auxiliaries
1. Bulgarian Split Squat - 4 x 10 each leg

2. Good Mornings - 4 x 10

3. Nordic Hamstring Curl - 4 x 10

Trunk
1. Cable Anti-Rotation - 3 x 10 each side
Week 7 - 90% & Isometric
Day 4 - Push
Corrective Stretches

Warm Up

Speed or Power Work

Strength
1. Overhead Press - 3 x 3-6 reps on last set (Build up to 90% of 1RM)

2. Isometric Overhead Press - 2 x 3 [X|2|X] (Drop to 80% of 1RM)

3. Overhead Press off Pins - 5 x 5 (Same weight as last week)

Auxiliaries
1. Lateral Raise - 4 x 10

2. Y,T,W’s - 4 x 10 each

3. DB Shrug - 4 x 10

Trunk
1. Weighted Sit Ups - 3 x 20

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