Barbell Club – July 2018
Big congrats for all your hard work last month. Some previous 1RMs were broken with the increased weight being lifted not only for one rep but for 2-4 reps!
The next 5-month cycle will now begin. To recover from the heavy loads of the last two months, and to rebuild some muscle endurance, we return to higher reps. This time in giant sets 🙂
The rep format is:
A1. 3, 6, 9, 12, 15
A2. 3, 6, 9, 12, 15
A3. 3, 6, 9, 12, 15
A4. 6, 12, 18, 24, 30Â (double the reps of the A1-3 exercises).
This means that you do
3 reps of A1,
then 3 reps of A2,
then 3 reps of A3,
then 6 reps of A4.
Then 6 reps of A1, 6 reps of A2, 6 reps of A3 and 12 reps of A4. Etc.
The exercises are on the programme spreadsheet.
Start heavyish for the 3 and 6 reps, and 9 if you can, then much lighter for the 12 and 15. Do a good warm up to build up to the 3 rep weight before you start the first set.
Session A focusses on upper body push with a smaller focus on legs (mainly quads).
Session B focusses on upper body pulls with a smaller focus on legs (hamstrings and glutes).
Session C focusses on legs with a smaller focus on shoulders.
Biceps feature throughout with curls and chin ups for that summer pump.
Session A and C use a ‘you go I go’ format, for an equal work:rest ratio (approximately). For this reason try to team up with someone who will be doing the same exercise as you, since split squats will take much longer to complete than back squats, for example. If you are unable to find a suitable partner, you can time a rest period that is equal to your work effort.
For session B you work alone, with specified rest periods on the programme spreadsheet.
For the sled push you both work together for the specified time period, taking it in turns to complete one length (a length = just up; a lap would be up and back). Keep it light and fast – aim to complete 3 lengths each within the first 30 sec period. Since each team will likely start the circuit at different times due to different length of warm up this should avoid a queue. If there is, you can share a sled between four people (one length each still) but double the timeframe. 6am, 8am and 6.30pm classes can also use the sleds in both rooms.
Stick to the short rest periods to keep your heart rate up and to achieve fat burning results.
Enjoy x