very details, thank you so much
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First Day of the 5/3/1 Strongman Program Im running, off too a good start, interested to see where this will take me. It is set up very similar to my current 5/3/1 program in terms of main lifts, with a few changes. This program has me doing a fuckton of assistance excercise volume, which I enjoy. Hope too see major gains in size and strength by the end of winter.
Current Stats
Weight: 221lbs
OHP(Strict): 185lbsx1
Deadlift(Conv.): 550lbsx1
Front Squat: 315lbsx1
Barbell Clean: 225lbsx1
The program is run like this:
Day 1
Overhead(Barbell)
Day 2
Deadlift
Day 3
Front Squat
Barbell Clean
Day 4(Events)
Floor to Overhead(Log)
Moving Event(Yoke)
Loading Event(Stones)
I will Sprinkle some conditioning in on the rest days, if I am not completely beat up. This will consist of Rowing, Weighted Walks, or KB Swings. I will be posting videos of the events when I can, since I am fairly new to this and need as much critique and advice as possible.
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Cycle 1
Week 1
Weight- 221lbs
Wednesday(12/27) Day 1(Overhead Day)
TM: 167lbs
1a) Overhead Press 3x5,5,9(110lbs,125lbs, 145lbs)
1b) Band Pull Aparts 3x15(Medium Resistance)
2)Hang Cleans 5x10(135lbs)
3a)Dips 5x10(BW+30lbs)
3b)Close-Grip Cable Rows 5x10(190lbs)
4a)Tricep Pressdown 5x10(170lbs)
4b)Face Pulls 5x15 (70lbs)
5)Fat Gripz Preach Curls 5x20(65lbs)
Notes
-Strong Start to this new program, getting 9reps on my amrap set for overhead press, with a couple left in the tank. All picture perfect reps.
-Kept the assistance work conservative in terms of weight, was a huge volume increase compared to Triumvirate, so I wanted to feel it out.
-Definitely miss the high volume, will be adding a few lbs to all the assistance work for next week
-Hope everyone enjoyed the holiday, merry liftmas and happy new gainz
Cycle 1
Week 1
Thursday(12/28) Day 2(Deadlift Day)
TM: 495lbs
1)Deadlift 3x5,5,10(320lbs,370lbs,420lbs)
2)Lunges 5x10(135lbs)
3)Front Carrys w/Sandbags 5x40m(100+lbs)
4)GHR 4x15(BW)
5)Lat Pulldowns 4x15(180lbs)
NOTES
-Got a PR/new 10rm with 420lbs. Good start, since there is a max rep tire deadlift event
-AMRAP Set performed with a belt, double overhand.
-I.Fucking.Hate.Lunges.
-Really need to work on the lunges, since they are shit. Will get better, started light to focus on form. still needs some work, but will get there.
-Front Carry went really well, dont know how much weight exactly as I had to combine 3 different sandbags, awkward as hell. Definitely over 100lbs tho.
-Front Carrys were very fast, good conditioning.
-Will add some weight to the GHR for next week
-Grip was failing during the pulldowns, so I had to lower the weight.
Back at ya man.
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Cycle 1
Week 1
Saturday(12/30) Day 3(Barbell Clean and Front Squat day)
CleanTM: 203lbs
FSquatTM: 284lbs
1)Barbell Clean 3x5,5,10(130lbs,150lbs,170lbs)
2a)Front Squats 3x5,5,9(185lbs,215lbs,240lbs)
2b)Pullups 3xAMRAP:10,10,10(BW)
3a)Standing DB Press 5x10(50lbs)
3b)RDLs 5x10(185lbs)
4a)Leg Press 2x1min(430lbs)
4b)Kroc Rows 2x20(100lbs)
NOTES
-Woke up feeling like shit, with a pounding headache and stiff all over, so I took it easy on the assistance work today.
-Besides that, the main lifts went better than expected, got 10 reps on the cleans with at least 3 left in the tank.
-The front squats i got 10 reps, but the last one was pretty gross so I only counted 9. Solid 9 reps tho, all picture perfect.
-Will be adding weight to the db press and rdls next week
-Will keep the leg press the same as that was very challenging, never done timed setwork before like that
-Will be adding 5 reps to the kroc rows(performed without straps)
-Depending on how I am feeling tomorrow morning, I may just skip the events day for this week. We will see.
Regardless, Hope everyone has a safe and fun New Years. No drugs or drinking. Love, MOM.
Cycle 1
Week 2
Weight- 225lbs
Tuesday(1/02) Day 1(Overhead Day)
TM: 167lbs
1a) Overhead Press 3x3,3,9(115lbs,135lbs, 150lbs)
1b) Band Pull Aparts 3x15(Heavy Resistance)
2)Hang Cleans 5x10(155lbs)
3a)Dips 5x10(BW+35lbs)
3b)Close-Grip Cable Rows 5x10(195lbs)
4a)Reverse Tricep Extensions 5x10(125lbs)
4b)Face Pulls 5x15 (70lbs)
5)Fat Gripz Preach Curls 5x15(75lbs)
Notes
-Good workout today, feeling strong, PR for the overhead press, almost have the e1RM over 200lbs.
-Added weight to all the assistance exercises
Cycle 1
Week 2
Wednesday(1/03) Day 2(Deadlift Day)
TM: 495lbs
1)Deadlift 3x3,3,8(345lbs,395lbs,445lbs)
2)DB Lunges 5x10(50lbs)
3)Front Carrys w/Makeshift Stone 5x40m(185lbs)
4)GHR 4x15(BW+25lbs)
5)Fat Gripz Neutral Pullups 4x15(BW)
6)Hanging Leg Raises 4x15(BW)
Conditioning
1)Rower 1000m/5minutes
2) Kb Swings 5x20(40lbs)/30sec rest
NOTES
-PR on deadlift, despite this, my form felt a bit off so I decided to film it to see if it was all in my head
-Realized while watching my amrap set that my hips where too high in the starting position, making the lift feel awkward
-Need to address this issue on next weeks deadlifts to ensure a clean execution so I can lift some heavy shit
-Opted to do the lunges with DB cause I seriously need to work on lunging. Form felt alot better today, with some serious focus. will up the weight a little next week
-Made a makeshift stoneish type thing by taking the end of a barbell and loading it with plates, then carrying that around.
-Added weight to the GHR, will add more next week cause it was still a little easy
-Fat gripz pullups are my new favorite thing, they killeeedddd. Will do again with different grip next week
-Supposed to get a fuckton of snow tomorrow so I added abs and conditioning to the end of todays workout cause i dont think ill make it to the gym tomorrow
Cycle 1
Week 2
Friday(1/05) Day 3(Barbell Clean and Front Squat day)
CleanTM: 203lbs
FSquatTM: 284lbs
1)Barbell Clean 3x3,3,10(140lbs,160lbs,180lbs)
2a)Front Squats 3x3,3,8(200lbs,225lbs,255lbs)
2b)Pullups 3xAMRAP:11,11,11(BW)
3a)Behind the Neck Press 5x10(95lbs)
3b)Goodmornings 5x10(185lbs)
4a)Leg Press 2x1min(430lbs)
4b)Kroc Rows 2x10, 20(100lbs)
NOTES
-Big PRs on both main lifts, good day today after spending 8hrs shoveling last night and working this morning
-Cleans werent perfect, but they werenāt bad either, need to work on maintaining form in the later reps
-Front Squats felt better than ever, had at least 2 left in the tank by the end of it.
-Switched up some of the assistance exercises, will be sticking with the good-morning as my hinge assistance movement and next week will start doing the Z press as a overhead assistance movement.
-Used fat gripz for my first set of kroc rows and it killed my grip, took it off for my second set. Will try to add 1-2 reps to the fat grip variation each week.
-2 weeks out from the meet, super amped.
Cycle 1
Week 2
Saturday(1/06) Day 4(Event Day)
1)Circus DB Clean and Press 3x3(100lbs)
2)Makeshift Stone Load to 5ā 3x5(200lbs)
3) Fat gripz farmers walks 4x30sec(100lbs)
4a)Reverse Cable Curls 3x25(35lbs)
4b)Reverse Tricep Extentions 3x25(55lbs)
NOTES
-Was really hoping to get my hands on a log today for the clean and press movement but I wasnt able to get to a gym that has one, so I used my fat grips to make a makeshift circus DB.
-If I still cant get a log for next week, Im just gonna do barbell with the grips
-The makeshift stone(same set up as the deadlift day one, except with 200lbs) worked out really nicely, was able to properly practice loading with it in the same style as you would a stone
-After my fourth set of walks my forearms felt like they were gonna burst, in a good way.
-Added some high rep arm work at the end, for my health.
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Cycle 1
Week 3
Weight- 226.2lbs
Monday(1/08) Day 1(Overhead Day)
TM: 167lbs
1a) Overhead Press 4x5,3,6,12(125lbs,140lbs, 160lbs, 125lbs)
1b) Band Pull Aparts 3x20(Heavy Resistance)
2)Hang Cleans 5x10(165lbs)
3a)Dips 5x10(BW+45lbs)
3b)Narrow-Grip Cable Rows 5x10(220lbs)
4a)Close Grip Incline Bench 5x10(135lbs)
4b)Rear-Delt Flyes 5x15 (70lbs)
5)Fat Gripz EZ Curls 7x20,20,15,15,10,10,10(75lbs)
Conditioning
-Weighted Walk on a slight incline 1x20min(BW+30lbs)
NOTES
-Tied my overhead PR, not the best training day today due to lack of sleep, but it could have been worse. Hoping to get my hands on a log this weekend.
-Added weight to all the assistance excercises, swapped a few out for different ones cause why not.
-Probably will continue to stick with close-grip incline as an assistance movement to help my overhead press
-All in all, todays training is a 7/10.
-Will get all 8hrs in tonight and have a solid deathlift day tomorrow
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Just read all your posts man, some good stuff going on! Your log layout is very easy to read and I may adapt mine to a similar layout. Hoping to match your deadlift one day!
Cake out.
@Bluetiger100 Hey man! Appreciate you following along and Iām glad you like the layout and everything. If you have any questions, concerns, wanna send me flowers, feel free to do any or all of that. Ill be checking out your log too
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Cycle 1
Week 3
Tuesday(1/09) Day 2(Deadlift Day)
TM: 495lbs
1)Deadlift 3x5,3,7(370lbs,420lbs,470lbs)
2)DB Lunges 5x10(60lbs)
3)Zercher Carry 5x30sec(315lbs)
4)GHR 4x15(BW+45lbs)
5)Fat Gripz Neutral Pullups 4x15(BW)
NOTES
-Deadlifts went great today, fixed the high hip position in the start and it made a big difference
-Good way to end this cycle of deadlifts with a huge PR
-All reps performed beltless, first rep double overhand and then mixed grip the rest(3 left, 3 right)
-Added weight to all the assistance exercises(except the pullups cause my grip was fried)
-Did a zercher carry today so i could go heavy af
-Actually learned how to do proper lunges, was keeping torso straight up before instead of leaning forward a bit to great a neutral spine. Big difference, may actually like lunges now
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Crushing it man, PRs falling daily. Nice work.
@littlesleeper Thanks dude! I try my best
Followibg
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@losthog Welcome, dont forget to buckle your seatbelt and keep your hands/feet inside the vehicle at all times.
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Cycle 1
Week 2
Thursday(1/11) Day 3(Barbell Clean and Front Squat day)
CleanTM: 203lbs
FSquatTM: 284lbs
1)Barbell Clean 3x5,3,10(150lbs,170lbs,190lbs)
2)Front Squats 3x5,3,6(215lbs,240lbs,270lbs)
NOTES
-Was not feeling so great yesterday, so I just went in and did the main lifts and got out.
-Put 110% effort in, which killed me afterwords, but I was still able to hit PRs despite how I felt
-Spent the rest of the day resting and eating, got plenty of sleep last night, so I am going in today(Friday) to do the assistance lifts and then some abs and conditioning as well.
-Still plan on doing events tomorrow
2 Likes
Cycle 1
Week 3
Saturday(1/13) Day 4(Event Day)
1)Clean and Press Medley 5x1/ea
a)Circus Dumbell(100lbs)
b)Push Press Barbell(195lbs)
c)Strict Press Axle(135lbs)
2)Makeshift Stone Load to 6ā 3x3,3,6(200lbs)
3) Fat gripz farmers walks 4x20m(100lbs)-FAST AS FUCK
4a)Good Mornings 5x10(205lbs)
4b)Pull-Ups 5x12,10,10,10,8(BW)
5a)Rope tricep extensions 3x15(60lbs)
5b)Dumbell concentration/hammer curls 3x10/10(30lbs)
6) Ab Wheel 3x10(BW)
NOTES
-Last serious training session before the competition and it went great! Recovered very well from the cold or whatever a few days ago and crushed it today.
-Threw in some of the accessory work that I missed from Thursdays session
-Completely each round of the medley between 30-40sec
-Did better on the stone load this week than last week technique wise, every rep felt alot smoother
-Completely the farmers walks in 10sec or under
-Then did a mixture of accessory work that felt appropriate for today, like arms, hammies/lowback, back, and abs.
-1 week out from the comp and amped
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