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Barbelle Workout Program

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Barbelle Workout Program Thank you for being part of Kyra Williams Fitness! I know you could have hired any trainer you wanted, but you chose me and I want to make the most of this opportunity you have given me. I want to help you learn how to lift with a barbell, and feel confident. During this month together I want you to post videos of your primary lifts in our private Facebook group (you will receive that link via email), I want you to interact, I want you to ask me questions. This is how you learn! I know it’s only four weeks, but after these four weeks there are opportunities for further training - but we will cross that bridge when we come to it. Right now it’s about helping you lift with confidence. It’s important for you to be on my email list so please be on the lookout for communication from [email protected] because that is how I am going to send your video tips for your lifts, cues and other helpful info, as well as the Facebook group. (But you have to be on my email list to get the link to the group!) The goal of these workouts is not just to teach you how to do a sumo deadlift, back squat, overhead press and bench press, but it’s also to help you build muscle and strength. Here’s some equipment you will need: Barbell Squat rack Plates Dumbbells Resistance bands I know that you may be wondering about cardio but this program does not encompass that. I love cardio and it’s good for us, so do it, but that’s on your own accord. Please email me if you have any questions about anything now, or anytime during this program. You May NOT give away, sell, share, or circulate The BarBelle Training Program or any of its content in any form! The copy of The BarBelle Training Program you have purchased is for your own personal use. The e-book is fully printable and one printed copy may be made for your own personal use. You are also welcome to copy the e-book to a CD-Rom, Zip disc or other storage media for backup for your own personal use. Electronic books, also known as e-books, are protected worldwide under international copyright and intellectual property law, the same as printed books, recorded material and other literary works. Under Copyright law, “Literary Work” includes “computer”, “computer program”, “software”, and all related materials sold online, including electronic books (e-books), and adobe acrobat PDF files. Copyright infringement, trademark infringement and theft of intellectual property are serious crimes. Copyright infringement is a felony and civil fines for conviction of such infringement now begin at $150,000 per infringement. Criminal fines for infringement begin at $250,000 and may also result in up to five years in prison. “The BarBelle Training Program ”Copyright 2018, by Kyra Williams of Kyra Williams Fitness/ GISG Fitness LLC, ALL RIGHTS RESERVED: No part of The BarBelle Training Program may be reproduced or transmitted in any form whatsoever, electronic or mechanical, including photocopying, recording, or by any informational storage or retrieval system, without expressed, written and signed permission from the author. DISCLAIMER This book is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Programs outlined herein should not be adopted without consultation with your health professional. The author is not a medical doctor, registered dietitian, or clinical nutritionist; the author is a certified personal trainer. Use of the programs herein is at the sole choice and risk of the reader. The author is neither responsible, nor liable for any harm or injury resulting from this program or the use of the exercises described herein. The movement demonstrations, pictures and videos in this program may not be enough for all people to learn proper form. It is strongly recommended that you are instructed in exercise form by a Certified Personal Trainer. How to read the workouts - First you have a warm up. These are targeting to the muscle group(s) you will be using, to get certain muscles to fire. Take 5 - 10 minutes to do these to prevent injury. Then you have your primary lift of the day. Follow the instruction for each regarding that movement’s specific warm up. Always take a few reps with an empty bar and get into the positions you will want to be in while doing the lifts with weight. Once you have warmed up with the empty barbell, I have written instructions for taking more warm up sets to get into the working reps. You will see the working reps written as 5x5 or 3x10, etc. The first number is the number of sets you will do, the next number is the amount of reps in each set. So if you see 5x5 (reads, 5 by 5) you will complete 5 sets of 5 reps, and if you see 3x10, then you will complete 3 sets of 10 reps. Once you un-rack the bar or pick up the bar for a set, you do not re-rack the bar mid- set. If you go to bench 3 x 10, you need to consider there are going to be 10 reps in that set, so consider that when you are adding weight. It is not a set of 6, rack, then complete the last 4. You may pause for one second between lifts, but no re-racking. You will see sometimes I recommend ascending from one set to the next and sometimes you will see that I want all of your sets to be at the same weight. Let’s say you are deadlifting 4x8, ascending in weight and your first set is at 95#, if that was super easy you can go up to 125#, and so on. If your third set is at 155# and you know 175# is your max and you are sure you won’t be able to complete your last sets of 8 at 165# you may stay at 155# again, for the last set. But if the workout states 5x5 deadlifts at the same weight and you know your max weight is 175# and you feel confident you could do all 5x5 at 145#, then warm up to 145# before you get into your working sets. If you have no idea what you are capable of doing, go by feel. You have plenty of time to get used to your own body and it’s capabilities with these lifts. Please make sure you rest 2 - 3 minutes between each working set to allow your body to regain strength and energy. After your main lifts, you have accessory work. These lifts support the primary lifts to help you get stronger at those. Challenge yourself with these. Go as heavy as you can for the given number of sets and reps. You will see supersets here. Superset means you are doing the first movement, followed immediately by the second movement. You can rest a minute after you have done them both before getting back to the first one again. For example you may see 4x8 good mornings supserset with 4 x 8 rows. You would do one set of 8 good mornings, followed immediately by one set of 8 rows, then pause for 30 - 60 seconds and repeating for a total of four rounds. You will also see circuits or “rounds.” This usually is because it’s 3 - 4 exercises to be performed as a circuit. Pause as needed here, but do not take long breaks. You may see 3x10 push ups, 3x10 tricep kickbacks, 3x10 back extensions, 3x10 db presses. You would do 10 push ups, 10 kickbacks, 10 back extensions, 10 db presses, then back to the push ups, for three rounds, taking minimal rest. Lastly, in your workout, you will see a post workout stretch recommended. Please take 5 - 10 minutes doing at least this particular stretch, and any others your body needs, to prevent injury and to feel good for your next workout. You will also see max effort days vs dynamic effort days. Max effort means you are going to be working up to a max for your primary lifts. You may see a 3RM, 8RM, etc. On dynamic effort days you will be working at a percentage of your one rep max. If you know them, that’s great. If you do not, I will give you some guidelines to go from. The object of these are move dynamically on your lifts because we want to work on speed - this is how you train your body not to get stuck coming up on a back squat. Linked below each workout are videos demonstrating how to do each exercise. You need to log into KyraWilliamsFitness.com using the username and password you set up upon becoming a member (or the one I emailed you upon signing up) to access these. Week 1/ Workout 1 - Max effort upper (Bench Press) 5RM Week 1/ Workout 2 - Max effort lower (Back Squat) 8RM Week 1/ Workout 3 - Dynamic effort upper (Overhead Press) 8x3 @ 65% Week 1/ Workout 4 - Dynamic effort lower (Deadlift) 10x2 @ 70% Week 2/ Workout 1 - Max effort upper (Overhead Press) 5RM Week 2/ Workout 2 - Max effort lower (Deadlift) 5RM Week 2/ Workout 3 - Dynamic effort upper (Bench Press) 10x1 @ 5RM weight Week 2/ Workout 4 - Dynamic effort lower (Back Squat) 8x2 @ 8RM weight Week 3/ Workout 1 - Max effort upper (Bench Press) 8RM Week 3/ Workout 2 - Max effort lower (Back Squat) 5RM Week 3/ Workout 3 - Dynamic effort upper (Overhead Press) 10x2 @ 5RM weight Week 3/ Workout 4 - Dynamic effort lower (Deadlift) 8x3 @ 80% 5RM/ 60%1RM Week 4/ Workout 1 - Max effort upper (Overhead Press) 1RM Week 4/ Workout 2 - Max effort lower (Deadlift) 3RM Week 4/ Workout 3 - Dynamic effort upper (Bench Press) 12x2 @ 8RM weight Week 4/ Workout 4 - Dynamic effort lower (Back Squat) 10x3 @ 70% 5RM weight RM = rep max, like 5rm means 5 rep max or the most weight you can use for 5 reps Superset = two exercises back to back Circuit/ rounds = multiple exercises, minimal rest PWO = post workout Week 1, Workout 1 - Bench Day (Max effort) Warm up - http://kyrawilliamsfitness.com/yoga-flow-core-strengthening/ Main lift - Bench press - normal grip, 5x5 Warm up with a few sets of 3 - 5 reps, then get a good amount of weight that challenges you, for your first set of 5, and you may ascend after that.
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