Barbell Club – Weeks 13+14
The week 13 program begins tomorrow and is now on the whiteboard. There was a typo in the original post so I have attached an amended version. The sumo deadlift does NOT have bands. This should be a standard sumo deadlift.
If you finish the Sunday upper body program before the end of class then add in biceps curls. See the whiteboard for info.
New members! The coach will make the following adjustments for you:
Lower body days
Sumo deadlift – 4×10 instead of rep max
Good morning – DB RDL instead
Back squat – 4×10 instead of speed reps, no chains
Side deadlift – KB instead of BB
Upper body days
Bench press – 4×10 instead of rep max. Flat instead of incline
Lat pull down – single cable with MAG attachment instead of double cable
Front delts – DB instead of sled
Bench press – 4×10-12 instead of speed reps. DB instead of BB. 30 degree incline instead of flat
Dips – EZ lying triceps extension instead