Barbell Blitz
Be Strong KY
Powerlifting, Strength & Conditioning10 Week plan to build the barbell lifts, focused on the squat, bench, and deadlift. This plan will use a methodical progression of percentages in the main lifts to improve the 1 rep max effort or max rep effort at near max. This plan is great for lifters that have some experience in the squat, bench, and deadlift and have tested a max before. The plan will have accessory movements that are exclusively barbell lifts, so a variety of equipment is not needed. The barbell is the only tool need to build admirable strength and size. This plan can be performed in a timed method to provide a metabolic effect or can be done with adequate rest to focus more on strength gains.
Prep
A
Squat Stim Warm Up
Bear ISO 30s (heels on wall, point butt bones at wall and push chest away from floor, open upper back) Split Squat ISO on toes 30s each Goblet Squat with Pause at bottom 8 (same position as bear ISO, reach elbows forward) Box Jump 2 x 8 Band-assisted pogo hops 2 x 30 optional: 2 min bike
B
Back Squat
8 x 3 @ 65 %
C
Bench Press
6, 6, 6, 6, MAX @ 55 %
D
Landmine Goblet Squat
3 x 8
E1
Front Foot Elevated Split Squat
3 x 8
E2
Tall Kneeling Landmine Press
3 x 8
F
Tactical Frog
1 x 2:00
Prep
A
Press Stim Warm Up
Hanging Hollow 30s (lats engaged, push body behind bar with slight hip tuck) Yoga Push Up with Cross reach (big reach before down dog, move through shoulder blades not neck) Banded Sword Draw 15 each (no shrugging, rotate arm) Rotary Med ball toss 2 x 10 each Banded Tricep Pressdown with power 2 x 15 (head tall, strong lockout)
B
Bench Press
8 x 3 @ 65 %
C
Deadlift
6, 6, 6, 6, MAX @ 55 %
D
Floor Press
3 x 8
E
Bent Over Row
3 x 8
F
Tempo Push Ups
4 x 0:45
G
Open Book Stretch
1 x 2:00
Prep
A
Deadlift Stim Warm Up
Heels on bench hip thrust 20 (head flat and arms pressing into floor) Banded Fire hydrant 15 each (keep butt bones tilted to ceiling with arms pushing away from floor) Single Leg Cable Hinge 10 each (push butt back, keep knee over big toe) Double Broad Jump 2 x 5 Med ball slam 2 x 8 (stand on box to make you throw harder) optional 500m row to get blood moving
B
Deadlift
8 x 3 @ 65 %
C
Back Squat
6, 6, 6, 6, MAX @ 55 %
D
Chin Up Negative
3 x 6
E
Landmine Single Leg Deadlift
3 x 8
F
Hip Thrust W/ Crush (heels on bench thrust with adductors)
2 x 20
G
Toe Touch Drill
1 x 10
A
Walk
1 x 15:00
B1
Barbell Bicep Curl
3 x 10
B2
Skull Crushers
3 x 10
C1
Preacher Curl
3 x 10
C2
Supine Cable Pullover
3 x 10
D1
Ab Wheel
3 x 10
D2
Behind the Back Wrist Curls
3 x 10
D3
KB Wrist Roll
3 x 10
Conditioning
E
Mobility (Excuse me,) Flow
Childs pose with block under forehead 60s Scorpions 10 each Windshield wiper with bent knees 10 each Hip thrust on toes 10 Skywalkers 10 each All 4s thread the needle 10 each Fire hydrant to kick back 10 each Tall kneeling to half kneeling 10 each Spiderman lunge with rotation 10 each Wall walk hinge block between knees 10 Squat to stand 10 Egyptians 10 each Walking lunges 10 each Retro toe touch 10 each
Ben Eisenmenger
105k Pro Strongman, SFG2, SFL. Ben has over 15 years of experience with coaching for strength and performance. He has worked with every level of fitness from the first time elderly lifter to advanced competitive strength athletes. He is versed in movement assessments and restoration to compliment the progressive strength training systems that have produced great results for hundreds of clients.
Natalie Whitsett
Powerlifter/Strongman Competitor
Verified Athlete"This is definitely one of my top favorite programs I’ve ever run. By the end of this program, I was able to do my old 1 RM deadlift for three reps, as well as hit new PRs on both bench and squat. If you want a program that’s fun, adds variety, and delivers results, I recommend giving this one a go."
