P R I M A L S T R E S S

Clubbell & Barbell Strength Legacy

Manual

Copyright 2017 by RMAX International

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DISCLAIMER:

The information in this book is presented in good faith, but no warranty is given, nor results guaranteed.
Since we have no control over physical conditions surrounding the application of information in this book
the author and publisher disclaim any liability for untoward results including (but not limited) any injuries
or damages arising out of any person's attempt to rely upon any information herein contained. The
exercises described in this book are for information purposes, and may be too strenuous or even
dangerous for some people. The reader should consult a physician before starting the Clubbell & Barbell
Strength Legacy or any other exercise programs.

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IMPORTANT:

Please be sure to thoroughly read the instructions in this book, paying particular attention to all cautions
and warnings shown for the Clubbell & Barbell Strength Legacy program to ensure proper and safe use.
 Clubbell &
Barbell
Strength Legacy Program
"I would like to dedicate this program to Fabio Zonin for introducing me to the skill
of barbell strength." - Alberto Gallazzi

Program Description

The core of the Clubbell & Barbell Strength Legacy program is the connection between
Clubbell and barbell lifts. The accessory work with Clubbells builds a solid platform and
transferable skills to your main barbell lifts. The traction and torque of the Clubbell also
compensates for the compression and linear force of the barbell.
The lifts are designed to be executed without any station or rack so to aid the trainee to
perform it with the minimum required equipment; and be able to train the full program as
long they have a barbell, some plates, and access to Clubbells.
Only have access to Clubbells or vice versa? No problem. This program was designed to
increase your proficiency with either tool from a unique perspective that only the Captain
can provide.

Clubbell & Barbell Legacy of Strength Core Components

The Clubbell & Barbell Legacy of Strength (CBSL) main lifts are designed around one of the most
interesting strength approaches out there, Jim Wendler's 5/3/1 lifting system.
Coach Gallazzi favors this approach because it is raw in nature, increasing strength without having
to attempt thousands of lifts throughout the week. Since it is not focused on PR(Personal Records),
it will allow you to preserve your CNS from burning out and always focusing on your best form
since mentally you will always be ready to lift (At most 85% and just few reps at 90% or 95% of
your MAX.)

In this guide you will find information on 2, 3, and 4 day splits for your training schedule.
The CBSL program consists of 4 to 5+ w eek mesocycles:

• A 5/3/1 st yle of training lasting 4 w eeks if you train 2/4 days per w eek,
and 5+ w eeks if you train 3 days per w eek.

a. 4 days per w eek, you w ill hit each core w orkout once a w eek on the
same training day.
b. 3 times per w eek you w ill c ycle the 4 core w orkouts.
c. 2 days per w eek, you w ill double up and do t wo core w orkouts each
training day.

• Each Core Workout is grouped into a block. Each block includes an

introduction, tutorials for all Clubbell and Barbell exercises, as w ell as
and sample w orkouts of the conditioning protocols. Each Main Barbell
Lift features Alberto’s personal introduction and demonstration. Use all
these videos to prepare for your training.

CBSL Four Core Workouts

Workout 1. Squat and assistance work.
Workout 2. Floor Press and assistance work.
Workout 3. Deadlift and assistance work.
Workout 4. Military (Overhead) Press and assistance work.

3 Days Per Week, you will cycle through the 4 workouts four times, for a total of 16
workouts. It should look similar to this:

Day MONDAY WEDNESDAY FRIDAY

Week 1 Squat (Workout 1) Floor Press (Workout 2) Deadlift (Workout 3)
Week 2 Military Press (Workout 4) Squat (Workout 1) Floor Press (Workout 2)
Week 3 Deadlift (Workout 3) Workout 4 Workout 1
Week 4 Workout 2 Workout 3 Workout 4
Week 5 Workout 1 Workout 2 Workout 3
Week 6 Workout 4 X X

At 4 Days Per Week, your mesocycle will last only 4 weeks. Your weekly workout
schedule should look something like this:

MONDAY TUESDAY WEDNESDAY THURSDAY

Squat Floor Press Deadlift Military Press
(Complete Mesocycle breakdowns are covered in the next section.)
CLUBBELLL & BARBELL STRENGTH LEGACY PROGRAM

Complete Mesocycle Breakdown

Now that we've looked at the nuts and bolts of the CBSL system, let's put them together
into a structured mesocycle. Please note that the following tables do not include
assistance work. The letter (ABCD) following the core workout is the intensity wave that
you will be performing on that training day. Wave details are covered on the next page.

4 Days Per Week - Most recommended option

Week Monday Tuesday Wednesday Thursday
One Squat - A Floor Press - A Deadlift - A Military Press -
A
Two Squat - B Floor Press - B Deadlift - B Military Press -
B
Three Squat - C Floor Press - C Deadlift - C Military Press -
C
Four Squat - D Floor Press - D Deadlift - D Military Press -
D

3 Days Per Week - Second recommended option

Week Monday Wednesday Friday
One Squat - A Floor Press - A Deadlift - A
Two Military Press - A Squat - B Floor Press - B
Three Deadlift - B Military Press - B Squat - C
Four Floor Press - C Deadlift - C Military Press - C
Five Squat - D Floor Press - D Deadlift - D
Six Military Press - D X X

2 Day Per Week Approach - Third recommended option

2 Day Per
Week
Tuesday Squat & Floor Press
Thursday Deadlift & OH Press
For those who can hit the gym only twice a week; this is a 4 week cycle. Hit the primary,
core exercises first, and add in appropriate assistance work. Remember to limit your total
workout time to about 40 to 60 minutes. Cycle the waves/loads accordingly as if you were
following a 3 or 4 day cycle. This is not for beginners.
Workout Waves
Each workout is performed 4 times during the course of a CBSL mesocycle.
Simply stated, you will have 4 bench press workouts, 4 squat workouts, 4 deadlift
workouts, and 4 overhead press workouts. Each specific workout is comprised of 4 waves
(A-B-C-D). These waves will dictate the load and reps for the workout in question.
Recovery time between the sets of each lift should be between 2-3 minutes minimum to
allow the nervous system to fully recover. These waves are:

Set 1 Set 2 Set 3

Wave A Warmup 75% x 5 reps 80% x 5 reps 85% x 5 + reps

Wave B Warmup 80% x 3 reps 85% x 3 reps 90% x 3 + reps

Wave C Warmup 75% x 5 reps 85% x 3 reps 95% x 1 + reps

Wave D Warmup 60% x 5 reps 65% x 5 reps 70% x 5 reps

(Deload Wave )

*Warmup = Perform the Mobility Video

** Finish All Workouts with the Compensation Video.
Assistance Work (Clubbell Section)
How much assistance work you do is up to you.
Natural lifters should try to be in and out of the gym in 40 - 60 minutes. If you can't "hit it" in
that period of time, you need to take a long, hard look at the rest periods you are taking
between assistance work sets. Be efficiently effective.

I would like you to choose ONE Clubbell technique per week to work on for each lift to be
done either before or after the core barbell lift. Choose from Level 1, 2, or 3 for your
Clubbell assistance work load. The higher the level, the more weight your Clubbells should
be. There are Clubbell Tutorials specific to each exercise.

Whether your Clubbell work is done before or after your core barbell lifts make sure you
allow 2 or 3 minutes of recovery between your barbell and Clubbell work to ensure your
nervous system can recover fully before moving on to the next phase. Performing Clubbell
work before the Barbell is ideal as you are now using your Clubbell work as activation after
your warm-up and before your main lifts. This is Coach Gallazzi' preferred method.

Clubbell Strength Builder Assistance Work

Squat 5 sets x 10 reps 3 sets x 8 reps 3 sets x 6 Reps
- Clubbell Squat Level 1 Level 2 Level 3

- Clubbell Double Squat

- Clubbell Press Squat

Floor Press 5 sets x 10 reps 3 sets x 8 reps 3 sets x 6 Reps

- Clubbell Front Seated Level 1 Level 2 Level 3
Press
- Clubbell Side Seated
Press
- Clubbell Floor Press
Deadlift 5 sets x 10 reps 3 sets x 8 reps 3 sets x 6 Reps
- Single Leg Clubbell Level 1 Level 2 Level 3
Deadlift
- Single Leg Clubbell
Row
- Clubbell Lift
Military Press 5 sets x 10 reps 3 sets x 8 reps 3 sets of 6 Reps
- Clubbell Overhead Level 1 Level 2 Level 3
Press
- Clubbell Shield Cast
Press
- Clubbell Torch Press

STAY AROUND 1’- 1.30” MINUTES REST BETWEEN ASSISTANCE WORK SETS.
PROGRAM NUANCES
One Rep Max
When you first start CBSL use a realistic one rep max (1RM). It's better to start a little
below your estimated max and work into it, than it is to over-estimate your 1RM and waste
a mesocycle.

Strength is not a sprint - it's a marathon. Don't burn yourself out of the gate. We suggest
starting at 90% of your 1RM on your first mesocycle. You want to estasblish a solid
platform and excellent technique.

The Last Set

You go all out on the last core set for each workout. Remember, core work consists of the
Barbell squat, floor press, deadlift or overhead press (military press).
On this last set, do as many reps as you can with the given weight. Do NOT use this
approach for de-load wave workouts.

Adding Weight
After completing each mesocycle, add 5 pounds to your 1RM (1 Rep Maximum) total for
floor press and overhead press, and 10 pounds to your squat and deadlift 1RM, and
recalculate your percentages. Then begin the next mesocycle with your new baseline
weight. Please note that these suggestions are generalizations and may vary based on personal
capabilities, access to equipment, etc. Increase weight safely and slowly is the best suggestion.

Conditioning Protocols
The Conditioning protocols are extra training if you feel you want it. This means you will
add your conditioning training session after your lifting session that day or during one of
your non-lifting days. If you are a beginner just focus on the lifts and then add the
conditioning protocols later when you feel ready.

Use the conditioning protocols 4 to 5 hours separate from your core lift sessions if
possible; this is to improve your pure strength, especially if you train using the 4 day a
week schedule & you still want the conditioning. (If you are an advanced athlete you can
do your conditioning protocols 10-15 minutes after your core lift session.)

If your main goal is strength in a 3 or 4 day lifting cycle, you should ideally schedule
conditionings on Saturday and Sunday (or your non-lifting days).

If you are training on a 2 days a week lifting schedule, it always recommended to schedule
the conditioning protocols on your non lifting days.
For example the following is just one way you could add the conditioning (2 day cycle):

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

X Squat & X Deadlift & X Squat Floor Press

Floor Press Military Conditionin Conditionin
Press g g
X Squat & X Deadlift & X Deadlift Military
Floor Press Military Conditionin Press
Press g Conditionin
g

Conditioning protocols are also adjustable to your needs and condition of the day or the
week; meaning you may just do less of the work requested and lower reps according to
your feelings and what exercises are attainable at your current level. Always aim for the
best technique so if 10 is the prescribed reps for an exercise and you can only complete 8
good ones - do 8 and try to do better next time.

Remember your brain develops best in response to good reps and good stress - not into
distress. If you can only complete one round that day, do not go further in your
conditioning.

How to execute the Conditioning protocol:

Warm-up Core exercises for 3 Reps required, OR Recovery time
(Mobility Video) rounds. If you are max reps with good between exercise - 30
ONLY doing the technique seconds
conditioning work Recovery time
then you can aim for 4 between rounds - 1
rounds. minute

* It is advised that you finish your conditioning protocol by following the

Compensation Video whenever possible.
The Conditioning Protocols:

THE SQ UAT PROTOCOL

Mountain Climber 1 Minute
Rotary Plank 45 Seconds
Wall Squat Hold 1 Minute
For ward Jumps 10 Reps
Vertical Jumps 10 Reps
Clubbell Leg Ext 10 Reps
L-Sit Hold To MAX
Jump Ups 10 Reps
Calf Raise To MAX
In & Out Spra wl To MAX

THE FLOOR PRESS PROTOCOL

Plank (In & Out scrap Raise) 1 Minute
Mountain Climber 45 Seconds
Wall Plank 30-60 Seconds
Wall Push-Ups 5-10 Reps
Diamond Push Ups 10 Reps
Dips 10 Reps
Tricep Extension To MAX
Tricep Crossarm Extension 10 Reps
Reverse Push Ups To MAX
V-Ups 15 Reps
L-Sit Hold To MAX
THE DEADLIFT PROTOCOL
Plank ( Scap Raise) 1 Minute
Mountain Climbers 1 Minute
Pull up ( narro w grip ) 5-8 Reps
Wall Pull Plank 5-8 Reps
Chin ups 5-8 Reps
Commando Row To MAX
Barbell Row ( reverse grip ) 8 Reps
Clubbell Barbarian Pull Down 3 Reps
Australian Pull-Ups 15 Reps
L-Sit Hold To MAX
Chin ups ( narro w grip ) To MAX
Australian Pull Ups 15 Reps

THE MILITARY (OVERHEAD) PRESS PROTOCOL

Plank Jumping Jacks 1 Minute
Mountain Climber 45 Seconds
Wall handstand kick up/Pike Hop 15 Reps
Pike Push Up (Rocca Press) 8 Reps
Handstand Hold To MAX
Pike Deficit Press 10 Reps
Wall walk / Wall Plank 3 Reps
Handstand Push Up 3-5 Reps
L-Sit Hold To MAX
Mobility & Compensation:
Perform Mobility and Compensation exercises before and after your lifting
(assistance work) sessions as prescribed in corresponding Mobility and
Compensation Videos.

MOBILITY COMPENSATION
Supine Neck Slide Active Hollow Plank to Up Dog
Side line Shoulder Lever Down Dog
4 Point Stick Press Shinbox Single Knee Drop to Double Knee
Drop
Kneeling 2-hand Stick Screw Supine Shoulder Drag
Thoracic Twist Stick Depression Seal to Bulldog
4 Point Shoulder Drag Locust
Seated Spinal Expansion Sideline Thoracic Twist
Seated Table Bridge Knee Pull Wind Remover
Seated Shoulder Kick-n-Slide Double Knee Pull Wind Remover
Prone Crucifix to Supine Cross Over Corpse Pose
Low Lunge Throttle Step
Seated Spinal Rock