Barbell Basics – July – 2026
This month we are going to have a challenge on the 5 x 5 method. Our aim it to lift the most weight over the 5 reps and 5 sets. For example 5 x 50kg = 250kg total for the set or 1250kg over the five sets. Recording the weights and progressing 2-5% week on week is our target this month.
For the a’s we will go to town on these and then focus on the b’s with moderate weights looking to get plenty of blood flow in to those muscles.
Monday (pm) / Wednesday (am)
Monday (pm) – Wednesday (am)
5 Sets x 5 Reps
A: RDL
A2: Bench Press
3 Sets of:
B: KB Gorilla Row x 14-18
B2: kb / DB Front Rack Step Up x 14-18 total
3 Sets of:
C: Behind the neck BB Press x 10-12
C2: Hamstring Curl (on rings) x 20-25
Wednesday (pm) / Saturday (am)
Monday (pm) – Wednesday (am)
5 Sets x 5 Reps
A: Back Squat
A2: Chin Up
3 Sets of:
B: Split Squats w/DB x 8 e.l.
B2: Ring Row x 16-18
3 Sets of:
C: Squat Jump x 20-24
C2: Double Crunch x 16-24
Tuesday (pm) / Friday (am)
Booty building for those looking to strengthen their lower back or simply stretch the jeans.
5 Sets x 5 Reps
A: Sumo Deadlift
A2: Dip /Push Up
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3 Sets of:
B: Walking lunge 20-24 steps
B2: Throat Press x 12-16
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C: Glute Bridge x 8+8+ AMRAP (first 8 w/ pause, second 8 w/ slow tempo, third w/amrap – no tempo
C2: Garhammer Knee Raises x 16-20 reps
