Barbell Club – April 2018
April is the last month of this 3-month cycle. It will round up the muscle endurance and hypertrophy that you have been building. The heavier loads will also prepare you for what is to come.
In February you completed a 15, 8, 15, 8, 15 rep range
In March the weight went up as the reps came down to 12, 6, 12, 6, 12, 6
April finishes the cycle with 8, 4, 8, 4, 8, 4
Notes on set up
The squat is changing to a bench squat this month.
Put the bench on the decline setting and position yourself so that the bottom of your squat is parallel to your knee or just below. (Higher than your normal bottom position).
The one second pause does not mean that you sit on the bench. Maintain tension and position. You should only be lightly touching the bench.
This partial range movement and pause aim to build strength in the sticking point and the drive up thereafter.
The deficit split squats follow to provide a stretch. Ensure that your knee is behind your hip on your back leg.
The B exercises have minimal rest to get a sweat on. Stick to these to ensure that you get all the work done.