Barbell Club – August 2018

July saw some great lifts, super team work, and a lot of sweaty bods. Good job

August brings month two of this five-month cycle and a return to slow eccentrics

The next two months will follow this progression for the A exercises:

August: 6 reps of main lift with 5 sec eccentric + 6 reps of main lift with no tempo i.e. explosive

This is a total of 12 reps for the main lift

September: 8 reps of main lift + 8 reps of accessory exercise

This is a total of 8 reps for the main lift

(The 8 accessory reps are just a light post-exhaust to increase the challenge of the next set)

Since there are 12 reps in August and 8 reps in September it is essential that you keep a record of how much you lift in August so that you know to increase on this when the volume reduces the following month

The tempo is king. If you cannot achieve a 5 second eccentric, reduce the weight until you can

Programme spreadsheet: Barbell Club August 2018 

General overview of each session’s focus

Workout A – leg anterior focus; upper vertical push and pull; biceps

Workout B – leg posterior focus; upper horizontal push and pull; biceps

Workout C – shoulder focus; a mixture of anterior and posterior legs as accessory; biceps (yes, again)

If you know how to set up and perform the movements with minimal instruction you are welcome to choose which workout you complete in each class you attend. If you need much guidance please complete the workout that is allocated to that day’s class as this is what the coach will be teaching (the allocation list is provided in the programme spreadsheet)

Notes on how to read the programme:

A1, A2, means that you complete one set of A1, then one set of A2, then back to A1 again. Once you have completed all of the A sets in this alternating format you then move on to the B exercises

B1, B2, B3 means that you complete one set of B1, then one set of B2, then one set of B3, then back to B1 again. Once you have completed all the B exercises in this alternating format you then move on to the C exercises. And so on

Since you are sharing equipment in a class setting some people may need to complete the C exercises before the B to avoid waiting for equipment. This is absolutely fine. Everyone must complete the A exercises first however

Descriptions have been provided on the programme for those exercises some of you may not have performed before

Enjoy x