IronBack Strength Program not one your strength in your Back and Deadlift but your overall lifts aswell! There is a mix of building to Peaking within our Program which is going to allow us to put main focus on the deadlift but not neglect the other two lifts aswell! Lets put in the work with this Program and get to working Hard! Go ahe This phase is going to breakdown our lifts and build good technique and form! High voulme for this Phase to hit atleast MRV(Maxium recoverbale volume)/and MEV ( minimum Effective volume) on neglecting muscle Technique build Phase Warm Up Routines: Meso 1/ Day 1 - Squat Work Day SQUAT Days Barbell Barbell (Glute ham dimension) Smith/ Barbell Rope cable Start heavy then work weight down after failure Use longer rope and kneel Curl ups Hip Circle Glute bridges 2x10 50/50 Hip mobility 2x10 Ankle mobility stretches hip abduction/ hip adduction 2x10 front squats 10 second tempos 2x5 banded back pull downs 2x10 rollout BENCH Days Banded back pulldowns 2x10 Banded face pulls 2x10 Light medial flies 2x10 Eccentric pushups 2x10 PVC Passthroughs 10 reps Rear delt pull downs 2x10 Rear delt pulldowns 2x10 DEADLIFT Days Glute bridges 2x10 Hip 50/50 2x10 Lunges 2x10 Pin pulls 2x5 Hip ADD/ABD 2x10 holds Pull downs CG 2x10 Pull throughs 2x10 GHD 2x5 Rollout Mobility Work Days: Frog stretch Deep Cossack squats Couch stretch Pigeon stretches Masala poses Upper back mobility Ankle mobility work Rollout Exercises Sets/Reps Front Squats/ High Bar Squats Snatch grip SLD GHD/Hyper Extensions Glute bridges Pull throughs Leg extensions Rope Crunches 4x8 4x8 4x15 drop 15 4x12 4x15 3x100 3x25 Exercises Bench Press (Comp) Spoto press CG Floor press Medial flies Triceps kickbacks Slingshot push ups Exercises Deadlifts Pendley rows Sumo Good mornings Single arm rows Farmers walks Barbell Curls Incline bicep curls Exercises Wide Squats Leg press Leg extensions Hammie curls Lunges Olique crunches Exercises Deadlifts Deadlifts Variation Pendlay rows Cossack squats Above knee rack pulls Dead Hangs Knee Raises Sets/Reps 3x8 3x5 4x8 4x15 drop 15 3x15 3x amrap Sets/Reps 3x5 4x8 4x8 4x12 4x20m 4x12 drop 12 4x15 Sets/Reps 3x10 4x12 5x15 5x15/15 4x20m 4x15 Sets/Reps 3x8 3x3 4x8 4x10 4x10 5x20seconds 4x20 Meso 1/ Day 2 - Bench Work Day Barbell Barbell (With control come to a pause 1 in above chest) Barbell (Close Grip) Side raises Cable Put the sling shot on elbows or band Meso 1/ Day 3 - Back/dead's Work Day (70%) work on eccentrics 1-1-3 Over hand Grip ssb if possible pro - sup grip style keep shoulders don’t shrug cheat first 12/ control second 12 control all squeeze every 5th rep for 5 sec. Meso 1/ Day 4 - leg accessories Work Day smith machine Hamstring focus machine Machine DB. Rope Meso 1/ Day 6- Deadlifts Work Day Shoot for Good form 8rpm max (use straps) Off the floor pause ( pause 1 in off the floor) Use straps (over hand Grip) Slow eccentric into bottom position (use KB) Main Que work on Pinching arm pit and being explosive Pull up postioin and hang keep Scapula Contracted and Core engaged IronBack Strength Program Build Phase: This Phase we are working to build your compounds! We are pushing weight and lowered the volume! Warm Up Routines: SQUAT: all days Curl ups Hip Circle Glute bridges 2x10 50/50 Hip mobility 2x10 Ankle mobility stretches Hip ABD/ Hip ADD 2x10 front squats 10 second tempos 2x5 banded back pull downs 2x10 rollout BENCH: all days Banded back pulldowns 2x10 Banded face pulls 2x10 Light medial flies 2x10 Eccentric pushups 2x10 PVC Passthroughs 10 reps Rear delt pull downs 2x10 Rear delt pulldowns 2x10 DEADLIFT: all days Glute bridges 2x10 Hip 50/50 2x10 Lunges 2x10 Pin pulls 2x5 Hip ADD/ABD 2x10 holds Pull downs CG 2x10 Pull throughs 2x10 GHD 2x5 Rollout Meso 2/ Day 1- Squat Work Day week 5/6 (6's) week 7/8 (5's) (Preffered Squat stance) Free weight or smith machine focus on full glute contraction Pause every 5th rep Put toes on plate (Use KB) Keep heel close load knee over ankle KB for full range sit into ankle Cable Meso 2/ Day 2- Bench Work Day Under control slight pause at bottom Full contraction in rear delts Focus on pulling with elbows Control and contraction of back (pause of floor) DB bench Straight bar or V-Bar keep elbows Tucked Work on control Meso 2/ Day 3- Back Work Day 1 in off the floor pauses Smith machine or Free weight Medium width on Grip pull back with lats (don’t not bring bar to chest) Single Arm Carries (contract core while walking) Rope ( focus on allowing core to full extend) Meso 2/ Day 4- Upper Acc. Work Day Smith machine (foucs on loading triceps) Add weight if needed (Wide grip for chest focus/ Keep core engaged) Use two ropes bring thumbs above head focus on rear delt contraction 60 degree angle (barbell use a rack come to a complete stop) Under hand grip (come across body and above chest) Cable Cable (Keep elbow up and allow little movment within elbow position) Meso 2/ Day 6- Deadlift Work Day Heavy sets/ Comp Styles Back downs quad work release some tension fat grips or towel (weighted) pull apart glutes and hammies Exercises Squats Glute bridges Hip ADD/ABD Straight Leg Deadlift Bulgarian split squats Cossack squats Side crunches Exercises Bench press Face pulls Smith upright rows DB. floor press Alternating press Triceps push downs Medial flies Exercises Deadlift pauses Shrugs Lat pulldowns Farmer carries Ab crunches Exercises CG Smith Press Dips Face pulls Shoulder press Anterior flies Hammer Curls Tricep kick backs Exercises Deadlifts Eccentric Deadlifts Reverse Nordics Pull ups Seated good mornings Knee raises Sets/Reps 5x6 / 5x5 4x8-10 4x15 4x12 3x15 drop 15 3x12 4x20 Sets/Reps 5x6 / 5x5 4x15 4x10-12 4x8 4x8/8 4x15 3x100 Sets/Reps 3x5 (>60%) 4x15 4x10-12 4x30 m 4x20 Sets/Reps 4x8-12 4x12 4x15 4x8-12 3x15 3x20 3x20 Sets/Reps 5x6 / 5x5 3x3 4x8 4x10-12 4x12 4x Amrap IronBack Strength Program END PHASE: Warm Up Routines: SQUAT DAY: Curl ups 2x10 Hip Circle Glute bridges 2x10 50/50 Hip mobility 2x10 Ankle mobility stretches hip abduction/ hip adduction 2x10 front squats 10 second tempos 2x5 This Phase is meant to peak your lifts! We are dialing in your lifts and lowering your volume for optimal preformance! Meso 3/ Day 1- Squat Work Day Exercises wk. 1( 4x3) wk. 2 ( 3x3) wk3 (2x2) peak (1rpm max) Squats 70% of one rep max ( stop below parellel and right above parellel) 2 Point Pause Squats SSB/ barbell/ Mars bar (sumo stance) Good Mornings Your choice via. Barbell or smith Hip thrust Full Rom! Squeeze HAM at bottom And Quad at Top Leg extensions Rope crunches Meso 3/ Day 2- Bench Work Day Exercises Sets/Reps more info 5x5 3x8 4x12 5x25 4x20 Sets/Reps banded back pull downs 2x10 rollout BENCH DAY: Banded back pulldowns 2x10 Banded face pulls 2x10 Light medial flies 2x10 Eccentric pushups 2x10 PVC Passthroughs 10 reps Rear delt pull downs 2x10 Rear delt pulldowns 2x10 DEADLIFT DAYS: Glute bridges 2x10 Hip 50/50 2x10 Lunges 2x10 Pin pulls 2x5 Hip ADD/ABD 2x10 holds Pull downs CG 2x10 Pull throughs 2x10 GHD 2x5 Rollout When going for 1 RPM Tips1. Rest the day Prior 2. load carbs AND WATER 3. Do light ability work 4. Good nights Rest 5. Get a good Breakfast day of! 6. Do not stretch before workout!!! wk. 1( 4x3) wk. 2 ( 3x3) wk3 (2x2) peak (1rpm max) 4 second negative/ 1 sec pause/ explode Load Triceps Done on floor or in smith machine Normal 25 then amrap with a slingshot or band (bloodflow) Meso 3/ Day 3- Acc. Work Day Seated use a rack and come to full stop 15 heavy drop 15 with a full focus hold 25 medial/ 25 anterior/ 25 rear Use weight if necessary Elevated feet on box Meso 3/ Day 4- Deadlift Work Day wk. 1( 4x3) wk. 2 ( 3x3) wk3 (2x2) peak (1rpm max) Can be weight/ don’t go past parallel on the way up! Pronated grip/ Use straps wide bar ( pull with elbows not with biceps) 10 hammer/ 10 supinated/ 10 Pronated Work up sets to 1RPM/ Rest Periods set 1 : 30%-50% 8 Reps. / 2mins set 2: 60% 5 reps / 2 Mins set 3: 70% 3 reps / 3 Mins set 4: 80% 1 rep / 3 Mins set 5: 90% 1 rep / 5 Minjs set 6: 100% max out / 8 Mins set 7: 110-115% max out / 10-15 Mins Bench press Eccentric press (70%) Bench dips Close grip press Push ups Exercises Mobility Shoulder press Shrugs Shoulder db. flies GHD Situps Crunches Exercises Deadlifts GHD's Bent over rows Pull downs 3 point Curls more info 5x5 4x12-12 4x8 4x25 drop 25 Sets/Reps 3x8 4x15-15 3x25/25/25 4x15 4x20 Sets/Reps move to info 4x10-12 4x8 4x10-12 4x15 If you would like to support the moevemnt of TDR Power and Coach Jammal, give us a follow at the accounts belo Insta: JammalTDR Tiktok: JammalTDR Disclaimer The health, fitness and nutritional information on this website is designed for educational and resource purposes only. This information is not a substitute for, nor a replacement of, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should consult with a physician or other health-care professional. Please consult your physician or other health care professional before starting my or any other fitness or nutrition programs to determine if they are right for your needs. Do not start a fitness and/or nutrition program if your physician or health care provider advises against it. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional as a result of information you have obtained from this website. on. Further, engaging in any exercise, fitness or nutrition program involves risks of injury. If you choose to follow any of my fitness programs or nutrition recommendations, you acknowledge this and agree not to hold TDR Power LLC, or any other persons associated with TDR Power LLC responsible for any injuries or damages you may incur. I disclaim all liability for loss, injury or damages in conjunction with any content provided on my website and in my progr
