Squat Day
Jumps
3x5
SSB Squat
225x5
265x5
300x9
265x5x5
Hanging Leg Raises
5x10
Back Raises
3x15
Power cleans
155x5x5
Prowlers 100’
90x2
180x6
OHP day
Axle Strict Press
150x5
170x3
190x6
230x1
Super setted with Weight chins matching reps
up to 110lbs added for a single
Incline Press
125x5
150x3
175x1
180x1
185x11
Super setted with pullups 5x10
Weighted Dips
BWx12
BW+10x10
BW+45x15
Super sets with facepulls 3x15
Bicep curls with empty axle bar 3x20
super set with lateral raises 3x20
Strongman stuff for fun
worked up to 230 axle clean and press for 1
super sets with 200lb keg runs for 50’
1 Like
Strongman Day
Log Clean and press
170x4x4
195x2x2
170x10
Yoke Run
Worked up to 640lbs for 30’
Farmers
Started at 135 each hand, added 20lbs every 50’ run that I made it under 10 seconds. Got up to 235lbs each hand
Stone over Bar
AMRAP 1 minute 2 sets
240lbsx2x4
1 Like
Deadlifts from yesterday
Kettlebell swings x5 before every deadlift
Deadlifts worked up to
390x3
445x3
495x4
520x2x1
Elevated deadlift
335x5
390x5
445x5
Supersetted
Bent over rows 225lbx3x10
with
Ab rollouts 3x10
Supersetted
Bulgarian split squats 3x10
with
Leg curls 3x15
Strongman Cardio
3 rounds 1 minute each
50’ 200lb keg carry
550 tire flip rest of the minute
Week 1 Day 1 OHP Day
First Giant set
Chins
BWx5
BW+25x3
BW+55x6
BW+85x1
OHP
145x3
165x3
185x6
205x1
Oblique things
4x8
Prowler Sprints 50’x4
Second giant set
Chins
BWx10x5
OHP
135x10x3
Oblique things
10x8
Prowler sprints 50’ x 10
Third giant set
Dips
BW+25 5x10
Band pull aparts
5x20
Poundstone curls
1x80
Conditioning
EMOMs for 10 minutes: 10 kb swings, 5 burpees
1 Like
Week 1 Day 2 Deadlift Day
Giant Set # 1
Kettlebell swingsx5
Deadlift
355x3
405x3
455x8
505x1
Ab wheelsx5
Hammer tire hit thingysx10
Giant set # 2
Kettlebell swingsx5
SLDL
245x8
285x8
325x6
Ab wheelx5
Hammer tire hitty thingsx10
Giant set # 3
Power cleans
155x3
175x3
195x3
Back Raisesx10
Hammer Tire hitty thingsx10
Single leg squatsx10
Ab Wheelx5
Conditioning
155lb keg 100’ carries EMOM
1 Like
Week 1 Day 3 Bench Day
Giant set # 1 (Main Work)
Bent over rows
215x3
245x3
275x8
Bench Press
215x3
245x3
275x8
Obliques x 5
Battle Ropes x 10 seconds
Giant Set # 2 (Supplemental Work)
Bent Over Row
205x10x5
Bench Press
205x10x3
Obliques x 5
Battle Ropes x 10 seconds
Giant Set # 3 (Assistance Work)
3 rounds
Stone to Shoulder x3
Dips x AMRAP
Battle Ropes x 10 seconds
Chins x AMRAP
Obliques x 5
Conditioning
Tabata 20 seconds on 10 seconds off
6 rounds of Airodyne Bike thingy sprints
6 rounds of battle ropes
6 rounds of kettlebell swings
Week 1 Day 4 Squats
Jumps 3x3
Giant Set # 1
Chinsx5
SSB Squats
245x3
285x3
324x6
Ab Rolloutsx5
Sandbag Carries 50’
Giant Set # 2
Chinsx5
SSB Squats
245x3x10
Ab Rolloutsx5
Sandbag Carries 50’
Giant Set # 3
3 rounds of:
Stone over barx3
Good Morningsx5
Ab Rolloutsx5
Sandbag Carries 50’
Conditioning
EMOM 8 minutes
Zercher Carries 80’ 200lbs
About 7 weeks out from my comp. Going to run a cycle of Building the Monolith to add a bit of mass, lose a little body fat and get my work capacity up.
TMs for the cycle:
Squat: 350
Deadlift: 505
Press: 200
Bench: 300
Here was day 1
Building the Monolith W1D1
Superset # 1
Jumps 3x3
Squats
Barx5
135x5
185x5
235x5
275x5
305x5x5
BW Chins
10x5
Super Set # 2
Press
Barx5
135x5
155x5
175x5
135x13
Chins
6x5
Superset # 3
Dips
4x10
Chins
4x5
Superset # 4
Dips
5x10
Band pull aparts
5x20
Ab Wheel
3x10
Finished off with 4x15 Dips
Conditioning
Prowlers 50’ walks
90x2, 180x6
Notes: Well this wasn’t very fun. I ran this program a while back when it first came out but used front squats instead of back squats. I see now why back squats are recommended and I also can see that I have not truly pushed myself with back squats in the passed. The last set took some work to get through. Though bar speed was pretty good overall so I think I have the correct training max.
Building the Monolith W1D2
Jumps
3x3
Deadlifts
135x5
225x5
315x5
355x5
405x5
455x3x5
Bench
135x5
205x5
235x5
270x5x5
T bar rows
5x15 @ 100lbs
Hanging leg raises
3x10
Poundstone curls
5x20
Conditioning
90lb prowlers 100’ x 10
Building the Monolith W1D3
Jumps
3x3
Squats
135x5
225x5
235x5
275x5
305x5
Ohp
140x10x5
Chins
BW+45x5x5
Band pull aparts
5x20
Farmer handle shrugs
135 each hand 6x15, 1x10
Ssb squat
155x1x20
Conditioning
100’ prowler 90x2, 180x6
Notes: I am glad I saved the 20 rep squat for last. I didn’t do this the last time I ran I did it right after the other squats and it didn’t nearly suck as much. I also was going to do power cleans instead of shrugs but I see why this is not possible. Shrugs was just enough suck.
Strongman Day Yesterday
Pressing Event
Viking Press
165x5
195x5
215x9
Super set with BW Chins
1x15
1x12
1x10
**Moving Event
**
Zercher Runs
255x50’
295x50’
335x3x50’
Loading Event
Stone over bar
215x3x5
Conditioning
150lb sandbag carries 100’ EMOM 10 minutes