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.

Book free assessment Sessions from $100