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ASC Performance

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This program will take you through 3 x 6 week phases. 
Phase 1 will include a lot of positional work.
Phase 2 will reinforce those positions and help develop amortization.
Phase 3 includes a high amount of specificity with the aim being a new 1RM.
Each phase leads to a new single on squat, bench & deadlift with the largest PB/PR coming at the end of phase 3.

Squat x 2

Bench x 4

Deadlift x 2

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Powerlifting - SBD Specialisation intermediate lifter

Phase 1: Lift with an eccentric (lowering) focus on everything except the primary squat/bench/deadlift slots.

Block 1 - Introduction + Eccentrics

Phase 2: Lift with a paused (lowering) focus on everything in the lengthened position except the primary squat/bench/deadlift slots.

Block 2 - Accumulation + pauses

Phase 3: All lifts with maximum intent, higher specificity to prep for testing on week 6.

Block 3 - High specificity + peak

6 week jacked and strong, introductory program for Powerbuilding (strength and hypertrophy). The main focus is increasing 1RM squat, bench, deadlift - BUT, there is plenty of accessory work to make sure you fill out your singlet too (arms everyday 👀). Ending with a new 1RM test on week 6.

4/week

Upper/Lower

6 weeks

Bench x 2

Powerbuilding

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Jacked AND Strong - % Based with 1RM test on week 6.

Block 1

Squat 2x

Bp 3x

Dl 2x

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3 day/week Powerlifting

BP 2x

Sq 1x

Dl 1x

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2 day/week Powerlifting