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The Barbell, King of the Weightroom,Part IISample 3 Day Cycle (Week 1 of 6) – Barbell OnlyBy Mark J. LehmkuhlPercentages behind reps are based on the 1-RM for that exerciseWarm Up: 3 rounds of Barbell Complex; 6 reps per exercise per roundBarbell High Pull X 6Barbell Hang Clean X 6Barbell Squat and Press X 6* Start with bar; increase weight with each complexDay 11. Back Squat: 10 (60); 8 (65); 6 (75); 4 (80) (90 sec recovery betw/ sets)2. Front Squat: 5 X 3 (50; 60; 70; 75; 80) (2 min recovery betw/ sets) http://undergroundstrengthcoach.com
Bottom position of the front squat. The weight is concentrated in the heels of thefeet, elbows pointing out and towards the sky, and the clavicles and upper torsoact as a “shelf” for the barbell to rest on. The entire hand grasps the bar with arelaxed grip.3. Barbell Hang Clean and Press: 4 X 6 (increasing weight each set)Complex: Bent Over Row 4 X 12 (30 seconds betw/ exercises; 2 min betw sets)Hang Clean to Press begins with the scoop phase then to the 2nd pull where themajority of the explosive power is generated. http://undergroundstrengthcoach.com
The end of the push press. The body drives the bar overhead from the rackedposition. In a push press the body is allowed to dip and drive with the lower bodyinto the upper body movement.4. Tricep Extension/Skull Crusher (Lying on Floor) 2 X 10Complex: Floor Bench (Lying on Floor) 2 X 85. Barbell Bicep Curls: 2 X 8 (Heavy)Complex: Forearm/Wrist Curls: 2 X 20 each way (forward and reverse)6. Standing Calf Raise 3 X 10 e/30 total (10 e toes forward/toes in/toes out)Day 21. Clean/Snatch/Clean Pull (Floor) 5 X 5 (Choose 1 of the 3) (percentages willvary)2. Power Shrug: 12, 10, 8, 6, 12 (Shoulders to ears; do not form circles w/shoulders)3. Deadlift 4 X 3 (work way up to best 3)4. Upright Row 4 X 12Complex: Overhead Shrug (95 lbs) 4 X 125. Barbell Only Overhead Walking Lunge 3 X 10 eComplex: Good Morning (Barbell Only) 3 X 10 (Emphasize Range of Motion) http://undergroundstrengthcoach.com
Day 31. Heavy Barbell Complex (See Warm Up; Go Heavy) 4 X 3 e2. Shrug Snatch/Shrug Clean 4 X 3 (Choose 1) (start at 2nd pull perform to fullfrontSquat; stand and return to 2nd pull position)Shrug Snatch Start. Do not initiate upward movement with the legs. It is allshrug. http://undergroundstrengthcoach.com
Apex of the 2nd pull in the shrug snatch.2. Back Squat: 10 (60); 8 (65); 8 (70); 8 (75)3. Front Squat: 4 X 5 (50%)4. Barbell Floor Bench 10 (50); 8 (65); 6 (70) 4 (80)Complex: Reverse Grip Bent Over Row 4 X 125. Arm Complex for Volume: (4 rounds/ 30 sec. between exercises/2 min betw/sets)Barbell Bicep Curl 4 X 12Close Grip Floor Bench 4 X 12Reverse Curl 4 X 12Mark J. Lehmkuhl, MS, RD, CSCSmark@alabamacrossfit.comCrossFit Level 1 trainerCrossFit Montgomery230 Mendel Parkway EastMontgomery, Alabama 36117www.alabamacrossfit.com http://undergroundstrengthcoach.com
As is the case with many of our workouts, this workout was combinedfrom the philosophies of many strength experts; most notably, Dr.Michael Stone, Dr. G. Gregory Haff, Coach Gayle Hatch, CoachTommy Moffit and Coach Zach Even-Esh.The original program was a 6 week hypertrophy phase for a clientwhose main goal was weight gain and overall physical strength. Itwas designed for an 18 year old Division 1 American football walk onat the University of Alabama. After the 6th week, we changed thetraining focus to the exercise prescription designated by Mr. ScottCochran, head football strength coach at Alabama.The original program incorporated the use of body weight,dumbbells, kettlebells, rubber bands, and medicine balls in additionto barbells. The client was pleased with the result, a 22 pound weightgain from May until early August. His tryout was successful.Thank you to our newest trainer Karen Katzenbach for heroutstanding front squat technique.Photos taken by Mike Wright and Gwen Lehmkuhl. http://undergroundstrengthcoach.com
Barbell BasicsBy Eric BonillaBarbell training has been around a thousand years, and will be aroundanother thousand years. All the great strongmen of yester year have builttheir mind boggling strength and conditioning from using barbells.I feel barbells are a requirement for any resistance training program.If you’re going to lift heavy iron - Barbells are needed to load the body efficiently.You can focus on the load instead of worrying about balancing and stabilizing tothe same extent as dumbbells.Whether you’re just getting started in a training program or you lift seriouspoundage, stick to the Basics – Stick to barbells.T- bar rows http://undergroundstrengthcoach.com
Front Squat & Press http://undergroundstrengthcoach.com
Overhead Barbell LungeBusDrivers http://undergroundstrengthcoach.com
The WorkoutsI’ll give you a couple different Barbell Workouts to get your muscles burning andyour heart rate flying.Workout # 1: 4 rounds of exercises 1 - 41. T-Bar Rows - 20 reps2. Front squats & Press – 20 reps3. Overhead Lunge - 20 reps4. Bus Drivers-20 repsFind a weight that you can do 20 reps with. If you can do more reps it’s too light,if you can’t get 20 reps the weight is too heavy. During the routine, if you find youcan’t get the 20 reps in a row, simply break the reps up to get your 20.Perform 4 rounds of the above Barbell circuit.Workout # 2Group three of the exercise together and do 15 reps for each exercise. For theremaining exercise do 50 reps. If you need to break up the 50 reps, no problem. http://undergroundstrengthcoach.com
For example: 3 rounds of Below1. T- Bar Rows – 15 reps2. Front Squat & Press – 15 reps3. Overhead Lunge – 15 reps4. Bus Drivers – 50 repsEric er.comEric Bonilla is the creator of ‘The Secret 71 for Women –The 71 best fat burning & muscle building exercises on theplanet for WOMEN!’For more exciting, tough-as-nails, hard hitting, high-octanestrength & conditioning information visithttp://UndergroundStrengthCoach.comTo get your hands on the Underground Strength Coach BluePrint to develop a powerful and rugged body, Click HERENow! http://undergroundstrengthcoach.com
The Workouts I’ll give you a couple different Barbell Workouts to get your muscles burning and your heart rate flying. Workout # 1: 4 rounds of exercises 1 - 4 1. T-Bar Rows - 20 reps 2. Front squats & Press – 20 reps 3. Overhead Lunge - 20 reps 4. Bus Drivers - 20 reps Find a weight that you can do 20 reps with. If you can do more reps it’s too light,
