FYI - I’m following this thread. I’m a uk based rugby player (2nd row) but given the lack of games this year I’m doing amateur strong man this summer.
We’ve got 5-6 games starting on 1st of May then hopefully starting properly in September again.
How’s your strongman prep going? What kind of specific training are you doing? I admit after reading 5/3/1 I’m tempted to broaden my horizons and have a crack at something else for shits and gigs
I could get involved with the games. But I entered a strong man contest. So I think it’s waiting till September for me.
Ive done a mix in the last year.
531 a few templates, a 20 rep squat thing, a take on the Texas method and I’m now being coached.
Id recommend super squats. And Deep Water gets good feed back.
Im quite lucky I have a pretty good home gym. The main thing is to keep barbell strength high but mix in odd shaped things and moving.
Like the yoke or farmers walk. Adding 3 heavy trips of each in really adds something. If I could add 1 more thing I would love a log. It’s much more like line out lifting than a bar bell. And log press is just cool.
Started my 3rd cycle today increasing volume as I’m now eating to surplus albeit a slight one to start with after coming off a 20 month cut. Over last couple of weeks I’ve put on about 10lbs of what I think is water weight and my weights stabilized the last week at 208lbs so will use this to judge any adjustments to food intake accordingly. Weights on lifts increased according to 5/3/1 principles. Also incorporating some dynamic/speed work with a block of rugby games coming up
Ran a deload last week using the full body template in 5/3/1 and did some lighter work so got to it today feeling refreshed and excited. Will stick to the 5 days per week doing the 4 traditional days plus a bonus upper body day focused on accessory work. Also doing two evening sessions of rugby training and 1-2 cardio sessions either sprinting or tabata’s on my rower. Got some physio done last week on my lower back as well, got some tightness and kinks so hopefully another couple of sessions should sort it.
Anyway OHP day today:
52.5kg x5, 62.5kg x5
PR Set - 70kg x8
Joker - 77.5kg x5
1st set last - 52.5kg x15
Face Pull - 3x18
Dynamic Floor Press 6x3 60kg with bands
1 arm DB Press 35kg - 3x10 (increase weight next week)
Bent over Row 90kg - 4x10 (increase weight next week)
Neck Harness Raises 12.5kg - 4x12 (increase weight next week)
Felt like a good session, really helps eating in excess of 3000 calories every day 
Best day of the week, Deadlift Day
High Pull - 52.5kg x5, 60kg x5
PR Set - 67.5kg x8
Speed Squats 100kg plus bands - 6x2
Trap Bar Deadlift - 137kg x5, 159.5kg x5
PR Set - 179.5kg x8
Joker - 212kg x2
1st set last - 137kg x16
Split Goblet Squat 16kg KB - 3x20
BB calf raises 5 sets, reps between 16-18
3 sets of pallof presses with bodyweight hanging leg raises
Made a mistake in hindsight programming speed squats before deadlifts. Warm up felt heavy so was pleased to get 8 on the PR but my joker set sucked. Going to shift them after deadlifts next week.
Rugby training tonight with the promise of semi contact, got a semi just thinking about it
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Bench Day
Bench 80kg x5, 92.5kg x5
PR Set - 105kg x7
Joker 110kg x5
1st set last 80kg x13
Band Pullaparts 3x20 (thicker band next week)
Plate Neck Curls 10kg 3x12 (increase weight next week)
Speed Landmine Press 15kg plus band - 6x3 (increase weight next week), love landmine press, one of my favourite upper body exercises
Weighted Pullups 15kg - 3x6
Band Flys - 4x20, wanted to do a JC press but going up to a thicker band kept ragging me squat rack around I anchor it to. Going to DB flys next week.
Squat day
Went training last night where we were doing line out drills. Ended up getting dropped and on the hard ground felt my back twinge in a big way, had physio earlier in the day and it felt pretty good after so a bit fucked off. Anyway excuses are for the weak so got to it this afternoon.
Power clean - 50kg x5, 57.5kg x5
PR set 65kg x8
Joker 75kg x5
Back squat - 107.5kg x5, 125kg x5
PR set 140kg x10
Joker 157.5kg x5
Was planning to go heavier for another joker set of 5 but last rep on the joker felt harder than I thought. Decided to go for reps on my 1st 2 sets
125kg x12
107.5kg x13
RDL - 92.5kg x10, 110kg x10, 130kg x10
The RDL’s were a struggle today.
DB calf raises 4 sets of 20-22 reps
Upper accessory
Incline bench 60kg x10, 72.5kg x10, 85kg x10, 60kg x16
DB chest supported row 30kg - 3x15
Close grip bench - 60kg x10, 75kg x10, 85kg x10
Weighted Chins 20kg - 4x6
1 arm BB row 20kg 3x15
OHP Day
OHP - 57.5kg x3, 65kg x3
PR Set - 75kg x9 (last time I did this weight hit it for 7)
Jokers - 82.5kg x3, 87.5kg x3 (last cycle on the last week i struggled with 85kg for a rep)
Wish I’d done another set for a bodyweight single
1st set last 57.5kg x11
Face Pull - 3x20
Speed Floor Press - 62.5kg inc bands - 6x3
Bent Over BB Row - 95kg 3x9
1 Arm DB Bench Press 37.5kg - 3x6-8
Neck Harness Raises 15kg 4x10-12
Isolation Curls 17.5kg with Gripz - 3x12
Really good session today, hit some awesome PR’s. BBQ later to refuel and looking forward to deadlifts tomorrow
Deadlift Day
High Pull - 55kg x3, 65kg x3
PR Set 72.5kg x8
Joker 80kg x3
Trap Bar Deadlift - 147kg x3, 169.5kg x3
PR Set - 192kg x8 (got 6 reps on 194.5kg last cycle)
Joker - 212kg x3, 222kg x1
1st Set Last - 147kg x12
Speed Squats 105kg plus bands - 6x2
BB Calf Raises 60kg - 4x20
Split Squat - 24kg KB - 3x15
Core, done
Another good session, felt really strong. Floor boards in my gym shed starting to crack despite horsematting and matts. Think I need a platform but they’re expensive!
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have you seen the deadlift deadeners? they may help, think they sell them on strength shop . . . .not too cheep but substantially cheeper than a lifting platform
DIY dead lift platforms are not too hard to put together. I’m sure you can look it up on youtube and the get some inspiration.
Yeah it’s a good shout, there’s a platform on mirafit for £70 as well. Need to have a look into the reviews and what not. Got a lad at my rugby club whose a chippy giving me a price on doing one as well.
Had a look at some of the video’s a while back when I was putting my gym together. My DIY skills are piss poor to say the least. If I’m being completely honest when it comes to DIY the mrs is the one who picks up those tasks in the house
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Most feminine rugby player on the forums 
hahah . . .all you need is some plywood. Cant remember the measurments off top of my head, but its like 3 peices for the bottom length ways, 2 peices width ways ontop of that then a single peice (same size as the 3 peices on bottom going length ways in center on top with 2x horse stall matts cut with stanley to match the size of that peice glued down. You dont even need to screw it! And B&Q can cut your specific ply sheets to size. Dont pay someone! Mates rates or not you could knock it out in 10 minutes!
Yeah you got me!
I do the heavy duty stuff I’m just crap with assembly and fiddly bits. I might go and pop out the weekend if I get chance and see what I can get.
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Bench Day
85kg x3, 97.5kgx3
PR Set - 110kg x7
Joker - 122.5kg x2, (wanted 3 in line with the programme, should probably have rested a bit longer between sets)
2nd set 2nd to last - 97.5kg x9
1st set last 85kg x11
Band Pull-aparts - 3 sets between 15-18
Neck Curls 15kg plate - 3x12
There was a neck training article posted on t-nation today I might have a look at for incorporating in future
Speed Landmine Press 17.5kg plus band 6x3
Weighted pullups - 3 sets between 6-7 reps
DB Flys 20kg 3x16
Feeling sore as fuck today despite no lifting yesterday, did go out and do some sprints but not a long session.
Squat Day
Power Clean - 55kg x3, 62.5kg x3
PR set 70kg x6
Joker 80kg x3
Squat - 115kg x3, 132.5kg x3
PR set - 150kg x8
Jokers - 165kg x3, 182.5kg x3
2nd set 2nd to last 132.5kg x10
1st set last 115kg x11
Did some calf raises in between squats, one of my knees was feeling stiff today so used knee wraps for first time in ages.
Meant to do some RDL’s but had to take one of my kids out. Will either do them tomorrow or some KB swings
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Upper Accessory Day
Incline Bench - 72.5kg x8, 85kg x8, 95kg x8, 72.5kg x14
DB chest supported row 32.5kg - 3x15
Dynamic KB swings 6x4 24kg plus band
Lying leg curls - 3x15
Weighted chins 20kg - 4x6
1 arm BB row 25kg - 3 sets between 12-14
Close grip bench - 75kg x8, 85kg x8, 97.5kg x6
DB isolation curls 17.5kg plus gripz - 3 sets between 13-14 reps
Rugby Week, game on Saturday against an old club of mine no less. Adapted games until the start of next season which mean no scrums or mauls but will doubtlessly mean more running.
Less volume this week and following the 2 day split outlined in 5/3/1 plus an accessory day on Thursday.
Squat focus today:
Power Clean - 57.5kg x5, 65kg x3
PR Set - 75kg x6
Jokers - 85kg x1, 90kg x1
Squat - 125kg x5, 140kg x3
PR Set - 157.5kg x7
Joker 182.5kg x1
1st set last - 125kg x11
Was planning to do a 190kg single on a joker set (double my bodyweight) but the 182.5kg felt heavy as fuck with one rep so decided against it.
Trap Bar Deadlift - 3x3 - 137kg, 157kg, 179.5kg
Did some calf raises for reps
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