Bear Mode/Rugby Prop Physique

Training
61

[quote]dagill2 wrote:

[quote]rusty92 wrote:

[quote]MaazerSmiit wrote:
So you didn’t get a chance to measure their bones?[/quote]

Loved this!

I do hate this whole bone structure thing, I have girl wrists and ankles but I wouldn’t exactly call myself small aside from that (6ft 1", 225lbs, ~14% bf). People (i.e. the OP) needs to concentrate on doing what they can as best they can and not worry about what other people say they’re capable of.

Nothing like limiting yourself by worrying about others preconceived perceptions of whats possible. It’s a self fulfilling prophecy IMO[/quote]

I think it’s safe to assume at this point that the OP is a troll.

For the record, I also have tiny wrists/elbows etc. It probably does limit my strength, and certainly limits my size. I’ve found that dwelling on it and worrying about it hasn’t yet helped me change is so I stopped. I agree with Rusty92 100%[/quote]

On top of that, it’s so far off, it doens’t matter. Based on the WeighTrainer calculator, the biggest I could naturally be, based on height and bones, is a lean 220ish (currently a soft 225). How many years would that take for me to even worry about my genetic limitations? It’s like saying your IQ isn’t genius level, so you might as well not go to school.

62

Why not try to make this topic into something worthwhile? I’ve posted a diet plan that I think is pretty baller, why not go into training?

I like 5/3/1 for a lot of stuff, and I think it would work here pretty well. Since we’re talking “strongman/rugby”, this is how I would factor in events.

Day 1
Bench 5/3/1
Weighted carries (keg, sandbag, stone)

Day 2
Squat 5/3/1
Strongman cleans (axle, log, keg, sandbag, something other than a barbell)

Day 3
Press 5/3/1 (Clean from floor, use either an axle or a log, for the higher rep days clean every rep, lower rep days clean once and press away)
Farmer’s walks

Day 4
Deadlift 5/3/1
Yoke

After that, a lot of high volume bodybuilding type assistance work would go pretty far toward getting bigger.

EDIT: If you wanted to go super hardcore strongman template, you could also swap out the bench w/incline axle/log press and use an axle for deads instead of a traditional barbell.

DOUBLE SECRET PROBATION EDIT: Some people like to swap in front squats instead of traditional squats for strongman training. I’ve never done it, but knock yourself out if so inclined.

63

[quote]dagill2 wrote:
I think it’s safe to assume at this point that the OP is a troll.
[/quote]

Yeah, he asked Bauber about his elbow breadth in his thread

64

Carries, Farmers Walks and Yoke.

Why do you have these factoring in so heavily?

65

[quote]LoRez wrote:
Carries, Farmers Walks and Yoke.

Why do you have these factoring in so heavily?[/quote]

Dudes looking to be a prop forward, loaded carries are going to be pretty important, although I’d say heavy sled work might be even more appropriate.

66

[quote]T3hPwnisher wrote:
Why not try to make this topic into something worthwhile? I’ve posted a diet plan that I think is pretty baller, why not go into training?

I like 5/3/1 for a lot of stuff, and I think it would work here pretty well. Since we’re talking “strongman/rugby”, this is how I would factor in events.

Day 1
Bench 5/3/1
Weighted carries (keg, sandbag, stone)

Day 2
Squat 5/3/1
Strongman cleans (axle, log, keg, sandbag, something other than a barbell)

Day 3
Press 5/3/1 (Clean from floor, use either an axle or a log, for the higher rep days clean every rep, lower rep days clean once and press away)
Farmer’s walks

Day 4
Deadlift 5/3/1
Yoke

After that, a lot of high volume bodybuilding type assistance work would go pretty far toward getting bigger.

EDIT: If you wanted to go super hardcore strongman template, you could also swap out the bench w/incline axle/log press and use an axle for deads instead of a traditional barbell.

DOUBLE SECRET PROBATION EDIT: Some people like to swap in front squats instead of traditional squats for strongman training. I’ve never done it, but knock yourself out if so inclined.[/quote]

How would you modify this for those without access to specialist equipment?

67

[quote]LoRez wrote:
Carries, Farmers Walks and Yoke.

Why do you have these factoring in so heavily?[/quote]

My answer to this would have to be “as opposed to what?”

What do you feel is excluded with these choices?

I saw mention of a sled, and that’d be a fine choice as well. Could use it on the squat day as a volume based leg builder with no eccentric, or swap out with one of the other events.

68

[quote]dagill2 wrote:

[quote]T3hPwnisher wrote:
Why not try to make this topic into something worthwhile? I’ve posted a diet plan that I think is pretty baller, why not go into training?

I like 5/3/1 for a lot of stuff, and I think it would work here pretty well. Since we’re talking “strongman/rugby”, this is how I would factor in events.

Day 1
Bench 5/3/1
Weighted carries (keg, sandbag, stone)

Day 2
Squat 5/3/1
Strongman cleans (axle, log, keg, sandbag, something other than a barbell)

Day 3
Press 5/3/1 (Clean from floor, use either an axle or a log, for the higher rep days clean every rep, lower rep days clean once and press away)
Farmer’s walks

Day 4
Deadlift 5/3/1
Yoke

After that, a lot of high volume bodybuilding type assistance work would go pretty far toward getting bigger.

EDIT: If you wanted to go super hardcore strongman template, you could also swap out the bench w/incline axle/log press and use an axle for deads instead of a traditional barbell.

DOUBLE SECRET PROBATION EDIT: Some people like to swap in front squats instead of traditional squats for strongman training. I’ve never done it, but knock yourself out if so inclined.[/quote]

How would you modify this for those without access to specialist equipment?[/quote]

I wrote a blog post recently on economy strongman training, and I would honestly go down that route before trying to find too many work arounds. Kegs, sandbags, sand and axles are dirt cheap. A yoke is f-ing expensive, so in that case I’d consider a DIY sled. There are SO many ways to make farmer’s walk handles for cheap that it just borders on stupid, and you could always use dumbbells until they get too light.

69

[quote]T3hPwnisher wrote:

[quote]LoRez wrote:
Carries, Farmers Walks and Yoke.

Why do you have these factoring in so heavily?[/quote]

My answer to this would have to be “as opposed to what?”

What do you feel is excluded with these choices?[/quote]

Oh, no, it’s not that I feel something is excluded. Rather, I haven’t used any sort of weighted carries as part of my training, so I have zero firsthand knowledge of their benefits.

Even so, in the places I’ve seen any carries as part of training, I’ve never seen it done quite so frequently. Really just asking to understand.

It’s a different use than I’ve ever seen before, and I have zero experience. What results do you expect to come from, 1) using these many different kinds of weighted carries? and 2) the frequency that you suggest using them?

Also, 3) were you discussing this in the context of achieving the physique mentioned by the OP, or also the expected performance of said physique?

70

[quote]LoRez wrote:
Oh, no, it’s not that I feel something is excluded. Rather, I haven’t used any sort of weighted carries as part of my training, so I have zero firsthand knowledge of their benefits.

Even so, in the places I’ve seen any carries as part of training, I’ve never seen it done quite so frequently. Really just asking to understand.

It’s a different use than I’ve ever seen before, and I have zero experience. What results do you expect to come from, 1) using these many different kinds of weighted carries? and 2) the frequency that you suggest using them?

Also, 3) were you discussing this in the context of achieving the physique mentioned by the OP, or also the expected performance of said physique?[/quote]

Ah, it’s simply an event that one could be called to do in strongman, and training it improves proficiency/ability. In general, it’s going to be pretty taxing the the back, hips and legs, along with grip depending on the implement. Does a good job training the whole body to work together, especially as you’re moving something very heavy very fast. Decent for conditioning too.

As for placement in the routine, the event coincides with what is being worked that day.

Farmer’s hit the upper back, so they go on press day

Yoke hits the legs, goes on deadlift day

Loaded carries again hit the back, go on bench day

Results/what gets taxed can vary, but the effect should work the same.

71

[quote]LoRez wrote:
Oh, no, it’s not that I feel something is excluded. Rather, I haven’t used any sort of weighted carries as part of my training, so I have zero firsthand knowledge of their benefits.

Even so, in the places I’ve seen any carries as part of training, I’ve never seen it done quite so frequently. Really just asking to understand.

It’s a different use than I’ve ever seen before, and I have zero experience. What results do you expect to come from, 1) using these many different kinds of weighted carries? and 2) the frequency that you suggest using them?

Also, 3) were you discussing this in the context of achieving the physique mentioned by the OP, or also the expected performance of said physique?[/quote]

I know Dan John is a big fan of loaded carried is training, and while this isn’t a reason to include them as such, I’ve never gone wrong following his advice.

72

I was already very close to building myself a pair of farmers walk handles, so I just went out and got most of the parts last night.

I never would have thought that finding 1-1/2" black pipe would be hard around here. I physically checked 3 stores, then asked a guy.

“Do you guys have 1-1/2” black pipe? I looked, but I didn’t see any"
“Oh, god no.”

He said it must be a regional thing. I had no problem finding it in Indiana or Missouri, but nobody here seems to have it (I checked online stock for several local stores too.) He suggested talking to a plumbing supply house.

Anyway, I have the handle part figured out, just need the bars to put the weight on.

I have a habit of “intellectualizing” things before actually doing it, in that I generally want to understand what to expect, how and why, before actually trying it out. That said, my understanding is that carries like the yoke and farmers are like heavy overloaded partials in that they stress things in a different way… like, holding the skeleton together… that other training usually doesn’t. And then teach everything to work together much better because there’s literally no other option. I like the idea of forcing the body to just “figure it out”.

73

[quote]T3hPwnisher wrote:

[quote]LoRez wrote:
Oh, no, it’s not that I feel something is excluded. Rather, I haven’t used any sort of weighted carries as part of my training, so I have zero firsthand knowledge of their benefits.

Even so, in the places I’ve seen any carries as part of training, I’ve never seen it done quite so frequently. Really just asking to understand.

It’s a different use than tI’ve ever seen before, and I have zero experience. What results do you expect to come from, 1) using these many different kinds of weighted carries? and 2) the frequency that you suggest using them?

Also, 3) were you discussing this in the context of achieving the physique mentioned by the OP, or also the expected performance of said physique?[/quote]

Ah, it’s simply an event that one could be called to do in strongman, and training it improves proficiency/ability. In general, it’s going to be pretty taxing the the back, hips and legs, along with grip depending on the implement. Does a good job training the whole body to work together, especially as you’re moving something very heavy very fast. Decent for conditioning too.

As for placement in the routine, the event coincides with what is being worked that day.

Farmer’s hit the upper backi, so they go on press day

Yoke hits the legs, goes on deadlift day

Loaded carries again hit the back, go on bench day

Results/what gets taxed can vary, but the effect should work the same.
[/quote]

Cheers guys i am gonna do that sometime after i done my current routinee (reg park 5x5, very similer to starting strength) i just need to sort out my meal plan and sleep pattern, i am thinking of adding cardio to build stamina.

74

[quote]theiceman13 wrote:
Cheers guys i am gonna do that sometime after i done my current routinee (reg park 5x5, very similer to starting strength) i just need to sort out my meal plan and sleep pattern, i am thinking of adding cardio to build stamina.[/quote]

I would strongly advise against traditional steady state cardio if your goal is to put on mass. Plenty of ways to get your conditioning in without it, complexes, loaded carries, well designed “metcons”, sled work, hill sprints, high rep squats etc.

75

Have you considered the meal plan I posted?

76

[quote]LoRez wrote:

I have a habit of “intellectualizing” things before actually doing it, in that I generally want to understand what to expect, how and why, before actually trying it out. …
I like the idea of forcing the body to just “figure it out”.[/quote]

That’s ironic.

77

[quote]LoRez wrote:
I have a habit of “intellectualizing” things before actually doing it, in that I generally want to understand what to expect, how and why, before actually trying it out. That said, my understanding is that carries like the yoke and farmers are like heavy overloaded partials in that they stress things in a different way… like, holding the skeleton together… that other training usually doesn’t. And then teach everything to work together much better because there’s literally no other option. I like the idea of forcing the body to just “figure it out”.[/quote]

I feel like I actually started making more progress when I did the opposite of this. I used to approach training in the same way, and when I wouldn’t get the results I expected, I blamed it on user failure. I would keep doing the same approach and try to find out what was wrong with ME the whole time. Basically, I had my expectations already developed, and when I didn’t meet them, I assumed that I understood the concept correctly and was just not correctly implementing it, rather than the other way around.

My current approach to training is very much experimental. I add something into my training or take something out and monitor the results. If things are good, I press ahead. If they aren’t, I change something again. At this point, it’s pretty much about adding as much as I can until something breaks down.

78

I am currently planning to do SS routine but that 531 strongman routine that you guys recommended will be one of my options after ss so thanks guys.

Its dos my heading when people use the FFMI system and tell me, its impossible to be over 210lbs without steroids, that sort of crap pushes people into using steroids quick and underestimates what you can do natty(not that am gonna use steroids anytime soon as that is something i would most likely use in 6 or 10 years), i used a couple of natties stats including Mike tyson, doug hepburn etc and according to FFMi, Tyson and Hepburn are both steroid freaks.

As you guys know, i want to well over 210lbs and very strong and i dont care about abs or beach muscles lol.

79

Did you have more questions?

80

How much mass have you currently added since joining this site? How much do you currently weigh?