Jacopo "JT" Terenzi
Powerlifting, Power Sports , Field Sports, Strength & ConditioningThis Program is Scientifically designed by a professional S&C coach to help you INCREASE your 1RM in the BENCH/SQUAT/DEADLIFT
This program has been used by semi-pro and pro athletes and powerlifters with results up to more than 10% increase in 1RM.
Is a 6 weeks program with 3 training days.
On the first week you are going to perform a 1RM test for the 3 main lifts. During the 5 weeks training period you are going to use % of your 1RM. On the final week you are going to repeat the 1RM tests and see the GAINS!
Program designed by Coach Jacopo Terenzi
- Professional Strength & Conditioning Coach in Rugby and Tennis.
Follow him on Instagram @coachjterenzi and on Linkedin @JacopoTerenzi
Features3 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
WARMUP -SINGLE LEG BRIDGE X15 -BAND PULL APARTS X20 -PRONE W PRESS X20 -PUSHUPS X20 -SQUAT X20
B
Barbell Back Squat Jump
3 x 3 @ 0 kg
C
Bench Press
5, 3, 1, 1, 1
D
Deadlift
5, 3, 1, 1, 1
E
1-Arm DB Row
4 x 10
Circuit
F
DO ANY OTHER ACCESSORY WORK YOU NEED OR WANT
Circuit
A
WARMUP -SINGLE LEG BRIDGE X15 -BAND PULL APARTS X20 -PRONE W PRESS X20 -PUSHUPS X20 -SQUAT X20
B
Deadlift
3 x 3 @ 40 %
C
Back Squat
5, 3, 1, 1, 1
D
Floor Press
3 x 8
E
Weighted Strict Pullup
2 x 3
F
Weighted Chin Ups
2 x 3
Circuit
G
DO ANY OTHER ACCESSORY WORK YOU NEED OR WANT
Circuit
A
WARMUP -SINGLE LEG BRIDGE X15 -BAND PULL APARTS X20 -PRONE W PRESS X20 -PUSHUPS X20 -SQUAT X20
B1
DB CMJ
2 x 3
B2
Iso Jump Squat
2 x 3
C
Barbell Bench Press
5, 3, 1, 1, 1
D
Bulgarian Split Squat
3 x 8
E
Barbell Row
3 x 8
Circuit
F
DO ANY OTHER ACCESSORY WORK YOU NEED OR WANT
