@littlesleeper Thanks man. The gym is located in San Diego, it’s small so coming in in the evening kinda sucks some times but that’s why I work out at 5 am Overall though I love it has almost everything I need.
It took me a while to figure out how to program for strongman too. Before I was full time in a gym that had strongman implements I would do 3 days barbell one day events and it worked out fine. Though having access to things like a log and a yoke every day is really nice. Now I do 4 days per week 5/3/1 style upper/lower and end each day with a strongman event, ohp day I do a front carry, deadlifts I do farmers, Squats I do yoke and Bench I do stones. Both work pretty well, obviously doing an event day will simulate the comps better but either way you are pretty tired after your main work so it is kind of the same. Also, I find only doing one strongman event each day is a lot easier on the body then a whole day of events.
@mortdk haha thanks man. But considering I have deadlifted 560 before, it is a big discrepancy. Also my front squat is around 360 which makes my back squat look even more sad. That’s what you get for focusing on Front Squatting for 2 years.
Deadlift day. Went for a joker set and couldn’t lift the weight past my knees. I think I am only going to go for jokers ever 3 cycles to judge my high end progress.
Box Jump
3x3
/
Hang Clean 165lbs
3x5
/
Split Squat 30lbs each hand
1x5
Ab Wheel
7x5
Supplemental Giant Set
RDL
290x5
330x5
370x5
330x5
Split Squat 30lb each hand
4x5
Ab Wheel
4x5
Assistance
SSB Squat 205lbs
2x10
Dumbbell Row 75lbs
2x12
GHR
2x5
Strongman
Farmer Walks 50ft (Each hand)
175
200
225 (9 seconds on this top set)
175
Things to learn from this poor performing day.
I need to treat assistance as bodybuilding and supplemental as movement building. I am trying to do too much around my strongman training and it takes a big hit. Treating SSB as an assistance movement is just digging to far into a hole. Going to focus on keeping my t3 stuff supersetted with the main, supp and strongman stuff. Going to keep stuff like SSB squats, GMs and other big movements as supplemental options that will be rotated every couple of cycles.
Been away for a bit. Was still training but didn’t have the motivation to record it. Started a new training cycle, going for more of a gzcl type thing though I think 5/3/1 and gzcl have so much in common it is just a modification of 5/3/1 at this point.
Going to hold off upping the TM for a 3 cycle period. On the 3rd cycle I will add a 4th week to retest my TM and progress from there using this template:
Main Movement @100%
1 rep: no increase
2 reps: 5lbs
3 reps: 10lbs
4+ reps: 15lbs
Assistance
OHP - Dips + band pullaparts
DL - GHR + Reverse Hypers
Bench - Incline DB + band pullaparts
Squat - Lunges + Reverse Hypers
Strongman
All moving events will follow:
w1 - max 30’ for 2-3 sets
w2 - 50’ runs, add weight until not able to do 50’ in 10 sec
w3 - as far as possible 1 set
Stones
w1 - Max stone over bar
w2 - EMOMS 8x2
w3 - AMRAP in a minute 3 sets
Overall though I love it has almost everything I need.