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Barbell Club – February 2018

Posted 18th January 2018 by Jenna Fisher

Barbell club

Find yourself a buddy and have a bro sesh. The new 3 month cycle begins on January 29th.

The rep scheme opens with accumulation and gradually edges towards intensification by month three. A strength phase of low rep / heavy weight will take over from May so ensure to use the next three months wisely to build your base.

Month 1 (February): 15, 8, 15, 8, 15

Month 2 (March): 12, 6, 12, 6, 12, 6

Month 3 (April): 8, 4, 8, 4, 8, 4

Use the first month in particular to focus on improving position and movement pattern. If you are not hitting depth with a weight light enough to be able to perform 15 reps then you will not suddenly be able to hit depth when you load up for 2s four months later. Now is the time to drill full range of movement for every rep. If this does not happen, reduce the weight until it does. This approach will reap the rewards in the forthcoming programmes.

Record your performance each week so that you can ensure your progress over the coming months. The link to the spreadsheet is at the bottom of this post.

Following the last few months of strength we re-focus on composition with upper/lower splits in both classes . Please ensure that you complete the two sessions every week to aid structural balance.

Most of all, enjoy. Training should be fun x

Barbell Club – February 2018 pdf

Barbell Club – February 2018 excel