Barbell Supreme I
Deadlift + Bench + Squat + Military
My strength training career began in the summer leading into my freshman year of high school. The classic football curriculum focused on the power clean, bench press, and back squat with special emphasis on plyometrics, sprints, and specific skill work.
My first weight room consisted of chainlink fenced walls, a metal roof, and a plethora of rusty weights, crumbling bumper plates, and knee-busting plyo boxes. With adolescent enthusiasm, my teammates and I lifted with outright intensity and vigor.
But Ramona High School Football taught more than lifting technique, It instructed camaraderie, work ethic, and team spirit. Now 24 years after my lifting introduction, I want to share the intricacies of power and strength training through Barbell Supreme.
This series expands on the lessons of Hardstyle Training with emphasis on high-load power, strength, and hypertrophy. The barbell separates the novice from the professional. This post is an offering of how I structure my typical training programs.
Schedule
Goals
Power, Strength, Hypertrophy
Zone 2 Cardio (Maintenance for Cardiovascular Health and Aesthetics)
Resiliency Training/Warm Up:
Self-Massage: Upper/Lower Body, Lower Leg
Warm Up: Hang from Bar: 60,” Kettlebell Arm Bar, Kettlebell Prying Goblet Squat, OS Rocking Resets
Resiliency: Scapular Strength, Bulgarian Split Squat, Get Up (As Needed)
Post Workout Stretching: Prone Series, 90/90 Hip Stretch, Bretzel
Author’s Note: I crafted BOMBPROOF and The Long Stretch specifically based on what I do as an athlete. This series will prepare any athlete for longevity in their lifting career. Everything I write about I do personally.
Barbell Supreme II Loading
This barbell cycle is based off of each main lift’s 1RM. Before beginning this program, the athlete should know or test their 1RM in the Deadlift, Bench, Squat, and Military.
The athlete should pick a load for the accessory B Blocks and C Blocks that they are able to complete the designated number of repetitions with 2-3 RIR (Reps in Reserve).
Reps In Reserve (RIR)
“Reps in Reserve (RIR) is rising in popularity as a method to measure the intensity of a lift by describing how many more repetitions you could perform before technical failure (an inability to perform the lift with good form).
https://blog.nasm.org/reps-in-reserve
Main Lift Loading
Week 1: 5/5 at 75% 1RM
Week 2: 3/5 at 85% 1RM
Week 3: 1/3 at 95% 1RM*
Week 4: 8/4 at 65% 1RM (Deload)
*Work up to a heavy single ~95%. If the weight moves easily, continue adding load for two additional single repetitions or go for a PR.
Week 1
Week 2
Week 3
Week 4
Questions or comments? Feel free to give this program a shot and let me know your improvements. I’ll be creating Barbell Supreme II in the coming month.
John Parker
July 19, 2023