BARBELL PROGRAM 8th Dec – 15th Feb (WEEK 4 of 8)

Barbell Program – 8 Week Overview
Our intention for this block is to grow stronger through volume and explosiveness, refine our technique under moderate load and walk away each week feeling more capable, more confident and more connected to the barbell.
 
Weekly Breakdown
Weeks 1–4 (8th Dec – 25th Jan):
  • Hinge Days: Mondays & Thursdays
  • Squat & Bench Days: Tuesdays
 
Weeks 5–8 (26th Jan – 15th Feb):
  • Hinge Day: Tuesdays
  • Squat & Bench Days: Mondays & Thursdays
 
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Monday 12th & Thursday 15th January
Barbell B – Hinge

Intention: to strengthen legs and back using power in the tempo, if previous history of back pain, do standard DL with tempo focus.

Prep: hipflexor release, cat-cow, hamstring walkouts, banded hip hinge.

60-70% 1RM

A1) BB Deficit Deadlift 4 X 5 @31X0 

B1) DB Split Squat 3 X 8-10 REST 1 min
B2) DB Tricep Ext crush grip 3 X 10-12 REST 1 min

C1) DB close grip floor press 3 X 8-10 
C2) Prone Diamond Leg Lifts 3 X 10-12 

D1) Deadbug OR hanging leg raises 3 X 8-10 
D2) DB Russian Twists OR Banded twists 2-3 X 20

 
Tuesday 13th January 
Barbell A – Squat & Bench

Intention: to work on depth form and power.

Prep: Ankle dorsiflexion stretch, 90/90 hip switches, thoracic ext over foam roller, hip big 3.

60-70% 1RM

A1) BB Back squat to target 4 X 5 @30X0
A2) Banded face pulls 3 X 8-10

B1) BB Spotto Bench Press 4 X 5 @22X0
B2) DB Tate press 3 X 8-10

C1) Banded Hamstring Curl 3 X 8-10
C2) SA DB Bent Over Row 3 X 8-10

D1) Superman ext 2-3 X 10
D2) Plank shoulder taps 2-3 X 20