Barbell Club – August

Since the gym re-opened we have worked through training cycles for muscle endurance and hypertrophy. Over the last six weeks, we started to touch on strength repetition ranges but with the focus on manipulating the tempos to provide a new stimulus and expose the body to a wide range of accessory exercises. Now that the preparatory work is done, the strength program will begin.

For the next four months, you will be doing the Wendler 5/3/1 method for the back squat, deadlift, bench press, and strict overhead press.

The program will progress the load each month leading up to a re-test of your 1RM in December before you take a break for the holiday.

Barbell Club Program – August 2021 pdf

Barbell Club Program – August 2021 excel

Wendler 5/3/1

First, calculate 90% of your 1RM. This will be your ‘working max’ for the month. (If you do not know your 1RM your coach can help you determine this).

Use this working max to calculate your percentages for each set. This is very important.

For example, if your actual 1RM is 100kg, your ‘working max’ will be 90kg (90% of 100). Set 1 of week 1 will therefore be 65% of 90kg (=58.5kg).

For set 3, perform the specified reps plus as many extra reps as you can until (a safe) failure. This is the set that achieves the mass and strength so focus on getting as many as you can and make a note of what you achieve.

The first sets will feel light but avoid being tempted to add more by calculating your percentages from your 1RM instead of your 90% working max.

If you feel tempted remember this quote from the program creator/strength athlete, Jim Wendler:

“People who freak out about the 90% thing are usually weak in the first place. You don’t need to operate at your max to increase your max. Why people get so bent out of shape about taking two steps back if it means they’ll be taking 10 steps forward is beyond me.” (https://www.t-nation.com/workouts/5-3-1-how-to-build-pure-strength/)

In the second month, you will add 5 pounds to the upper body lifts and 10 lbs to the lower. In the third month, another 5 and 10 pounds. And so on.

Tips:

For those with more experience who really want to focus on strength…

You do not need to do lots of different accessory exercises. Sometimes less is more. You could do the first two (accessory) exercises instead of all four, for example. Anything from 5 to 10 sets of those two exercises.

It would also be better to do each of the main lifts on separate days. Since BBC is only three times per week you could do the strict OHP in open gym rather than on the same day as the squat.

For those who are new to training…

A 5, 3, 1 rep range is something that should be saved for a later date. Aim for higher reps with less weight and aim to do all of the accessories as you will benefit from the variety. You can do 3 sets instead of 5 of each of the accessories.

The coach will group all new people together and let you know what reps and sets to do. BBC is for all levels of experience so do feel welcome to come – everything can be adapted.

Final note:

Be patient and you will achieve! Good luck x