Barbell Strength Foundations — Roxburgh Park
Squat, bench and deadlift fundamentals with posture-first setup, bracing and phased progression standards for safe PRs.
“We train for results — book your transformation today.”
From $100 · Free assessment + free body scan baseline when you start a program.
Led by Anthony — former trainer at a leading global performance gym — applying an assessment-led, education-first model (intake, technique, retesting) to EZMUSCLE.
Inside EZMUSCLE — Roxburgh Park Studio
What you’ll learn (quick wins)
Squat setup
- Stance width & toe angle for your hips
- Bar placement & shelf creation
- Bracing sequence: breath → ribcage → glutes
- Descent tempo & consistent depth
Bench press setup
- Five-point contact & shoulder set
- Scapular packing & bar path groove
- Foot pressure & leg drive timing
- Pause control for safer elbows
Deadlift setup
- Foot pressure “tripod” and grip options
- Hip height for your leverages
- Lats on, brace, wedge the floor
- Lockout finish without overextension
Progression model (weeks 1–6)
Foundation → Volume
- Weeks 1–2: technique tempo (3–0–3), e8–10 reps
- Weeks 3–4: volume build, RPE 6–7, +accessories
- Weeks 5–6: intensity focus, RPE 7–8 with doubles/triples
- Deload: 25–35% volume drop if needed
Testing & retesting
- e1RM from top sets (RPE-based)
- Rep PRs at fixed loads (e.g., 100×AMRAP)
- Bar speed / rest discipline on key lifts
- Movement quality checks (depth, path, control)
Safety & modifications
- Box squat or high-bar squat if hips are sensitive
- Paused or close-grip bench to calm shoulders
- Trap bar or block pulls for back-friendly hinging
- Hook/alternate grip progressions with chalk protocol
Foundations clips
Competition prep & sports skills preparation
- Powerlifting: commands, attempt selection, peaking
- Bodybuilding: posing, presentation, stage peaking
- Sports performance: strength blocks that support speed, agility and conditioning
FAQs
How often should I train the big three?
2–3 sessions per week work best: one squat-lead, one hinge-lead, and one upper body day. We’ll tailor to your recovery and schedule.
Can I start as a beginner?
Absolutely. We screen movement and teach cues step-by-step. Loads scale to your level for safe, confident lifting.
Will this help my aches?
Yes — posture-first setup, bracing and exercise swaps (box squats, trap bar, pauses) reduce irritation while you build strength.
Do I get programmed accessories?
Yes — rows, RDLs, split squats, push-ups/dips, core anti-rotation and breathing drills to support the main lifts.
How do we track progress?
Rep PRs, e1RM estimates, technical standards (depth, pause, control) and periodic checks every 4–6 weeks.
What does it cost?
From $100 per session. Your assessment is free and includes a free body scan baseline when you start a program.