Hey all!
And straight to the point: I’m wondering what kind of program (Already existing or “tailor made”) I should use for my powerlift/strongman training? The goal is to compete in strongmen competitions within year or 1½. My BW is around 100kg and height is 197,5cm. Lifts: squat 150, DL 220, bench 115.
The gym I go, has all the equipment (Yoke, farmers walk, atlas stones to 80-160kg etc) I need and I have few good coaches (strongmen and professional powerlifters) plus I have done some farmer walks(105kg per hand for 25m); the problem is the program.
Should I continue 3/5/1 what I have done now for 12 weeks (prior to that a 7-8 month set of 5/3/1), add more strongmen training, have a “all-strongman” program or what?
The thing also what I know is that I need more body weight (Eating & nutritioning is OK), but the BW is not increasing… more volume and boring but big training or what…
Cheers and thanks!
Google, “531 for strongman,” enjoy.
[quote]TheKraken wrote:
Google, “531 for strongman,” enjoy. [/quote]
Duuuude. Thanks! That looks so good. I love the front squats and dips.
I’ll start it now on next monday. Thanks!
I’m on my 3rd cycle on it and loving it, even through I’d rather do a 10x10 dl session than one set of front squats. I hit PR’s on every event (in the gym) Saturday, so something is working.
Yep. This actually doesn’t differ alot from my previous program; i had dips, same ab movements, tried some GHR ( as a tall guy long lever of arm) but i think i can handle it.
How your knees been since this is a loading program for joints?
-V
So this is the thing: articles.elitefts.com/training-articles/kentucky-strong-531-for-strongman/
So to be clear and do things right; it has six different days right?
so
8 different weeks?
So i rotate the 8 weeks? 1,2,3,4 add weights → 5,6,7,8 add weights → 1,2,3,4 add weights and so on?
And, does someone has made an Excel sheet from this?
Knees, I do notice I go fot my sleeves more often, but outside of that my feet are sore from the loads more than my knees.
I read the program as a 4 week, 3+deload, increase and repeat.
There’s not a published spreadsheet anywhere. I made one, but it no longer follows the program because I’m training for a contest and finding my weaknesses and correcting them. I’d be happy to share it but pm don’t work and the mods delete emails.
Honestly if you like spreadsheets for lifting, you should learn to write them yourself, it makes it easier in the long run.
Yea ok.
Yep I tried to find one and didn’t so i did one of my own. Few functions and it’s done 
Excels and stuff made and working fine.
Finishing now 3rd week on Sat. Feeling absolutely awesome this program. The Wednesday’s deadlifts and front squat really hit my glutes (which is a good thing ofc). And the event day is nice too on Sat.
BUT I have one question. Since I’ve been doing 4 or even 5 days a week (5/3/1 and 3/5/1 plus some farmers/box jumps etc.) Im feeling little, how would I say, “too-energized” or that the program is too easy or it has too few days in it (3 days).
So any suggestions for that? I’ve been swimming (light and stretching in hot-pool etc.) on every thursday or once a week. I feel that the gym days are rather effective and really loading (in other words works well). Do I need to add something or just follow the program?
Cheers, Ville
PS: Carry & drag with ~85kg sand bag and prowler with additional weight kicks ass!!
I tack on extra events, usually carries or tires throughout the week as a finisher/conditioning.
Yes thanks for the answer.
Finally got BW up also (106,5kg today).
The gym has 2 tires, need to start flipping them at some point.
Cheers
Hi all. How is it hanging?
So, my gym is arranging a powerlift meet for the lifters at gym ( IPF-competitions were few weeks a go and I was changing plates there, pain in the ass :D) and I have been concentrating on this 5/3/1 strongman program now. Since I have not concentrated for powerlift meets and have only front squated and incline benched, SHOULD I take part in this competition? I would want to, but programwise I shouldn’t
Cheers!
Ps: 250kg from yoke walk without drops for 25meters!!!