Most I’ve weighed, but I was back down to 77 this morning 
I was talking to my girlfriend about this on the drive home. The new gym is:
- More expensive
- Further away
- In some ways, more poorly equipped
Yet I wouldn’t dream of going back. Every session I pick up one or two pointers on form, everyone around me is super nice and it’s just a far more motivating environment.
Also there’s a strongman comp announced for November this year, hosted by my gym, and I’m very seriously considering signing up. Only thing is I’ll probably zero nearly all the events.
Also this Saturday in Brisbane is strongman Nationals and I’ll be heading over for a couple of hours to watch before work
That’s awesome man!
But it has strongman stuff 
Do it. I zeroed 4 of the events at my first comp
Nice! A few WA bois and girls are competing over there, my coach is competing to get an invite to world strongest man u90’s
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Good point, but apart from that it’s just racks, platforms and benches
@duketheslaya @strongmanbrett so I’m signing up for my first strongman comp as soon as registration starts. One of my best mates - who’s into MMA and has been training about as long as I have - has agreed to sign on with me.
So far, events are:
- Tombstone carry: Max distance
- Max log clean and press
- Max 10m Farmer’s Carry
- Max height bag over bar
- Max reps in 60s axle deadlift (weight tba)
I’ve honestly got almost no idea what I’m doing, but I’ve got a full 16 weeks starting Monday to prepare. I’m thinking I’ll train 4x week, as:
MONDAY: Deadlift:
- Axle Deadlift: Linear Progression
- 3 weeks: 3 x 10 + 60sec AMRAP @ some weight
- 3 weeks: 3 x 8 + 60sec AMRAP @ more weight
- 3 weeks: 3 x 6 + 60sec AMRAP @ more weight
- 3 weeks: 3 x 4 + 60sec AMRAP @ more weight
- 3 weeks: 3 x 2 + 60sec AMRAP @ comp weight
- 1 week: 5 x 3 @ 50%
- Power Clean: Linear Progression
- 3 weeks: 5 x 5
- 3 weeks: 5 x 4
- 3 weeks: 5 x 3
- 3 weeks: 4 x 3
- 3 weeks: 5 x 2
- 1 week: 3 x 2
3A. CL DB RFESS:
- 3 x 5-10 reps
3B. Hamstring Curls:
- 3 x 10-20 reps
3C. Upper Back
- 3 x 10-20 reps
WEDNESDAY: Max Log Clean and Press
- Log C&P: Linear Progression
- 5 weeks: 5 x 5 (Ramp)
- 5 weeks: 5 x 3 (Ramp)
- 5 weeks: 5-4-3-2-1 (Ramp)
- 1 week: 5 x 3 @ 50%
- CG Swiss Bar Bench: Linear Progression
- 5 weeks: 5 x 8
- 5 weeks: 5 x 6
- 5 weeks: 5 x 4
- 1 week: 5 x 3 @ 50%
3A: Loaded Push-Up:
- 3 x 5-10
3B. Seal Rows:
- 3 x 10-20
3C. Something Triceps:
- 3 x 10-20
- Sandbag carry:
- 1 x Max distance
FRIDAY: Squat
1A. Axle Zercher Squat: Double Progression
- 7 weeks: 5 x 5-10
- 1 week: 3 x 5
- 7 weeks: 5 x 3-8
- 1 week: 3 x 5
1B. KB Swings:
- 5 x 10
- Farmer’s Carries
- 5 weeks: 2 x 40m ME
- 5 weeks: 2 x 25m ME
- 5 weeks: 2 x 10m ME
- 1 week: No carry
3A. Foot-Plant SL RDL:
- 3 x 6-12
3B. Ab Wheels:
- 3 x 10-20
3C. Upper Back:
- 3 x 10-20
SATURDAY: Log Clean and Press Technique
- Log Clean and Press:
- 10 x 3 EOMOM
- DB Floor Press:
- 2 x 25-35
3A. Abs
- 5 x 10-20
3B. Upper Back:
- 5 x 10-20
3C. Triceps
- 5 x 10-20
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Log C&P. Triceps are king in strongman and I’d say don’t waste your time/energy with anything that isn’t partial range/overload or incline for your bench presses.
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Tombstone. If you don’t have a tombstone/hussafelt to carry I’d throw in some high distance zercher carries.
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Farmers Walk. I’d be careful on the ME farmers carry’s and alternate with a light technique week and a ME session. Grip is very very easily diminished over time and very easy to fatigue, proper recovery will be important.
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Sandbag Toss. You’d probably be better off doing some sort of snatch variation, namely off blocks, power or muscle.
-
Deadlift. Deadlfit will just take some balls to the wall training and I like the way it looks on the template. Also take into consideration how badly a deadlift AMRAP can damage your other training focuses such as farmers and stuff, you might not want to AMRAP every deadlift session.
Main points I’d say is to keep fresh as much as you can and don’t waste energy on things that won’t have much carryover into your actual competition. Most importantly have FUN!
If you have any questions about ANYTHING shoot me a DM man. Log is my specialty and I’d be more than willing do drop some more advice.
Also instead of zercher squats I’d put emphasis on front squats. Front squats have the best carryover to almost EVERY strongman event.
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I’ll probably to the CG Bench to foam/2 board then
Okay I’ll swap sandbag carries out for Zercher axle carries. Do you think it’s worth it to train the Zercher position with other lifts to get used to it? Zercher lunge instead of Bulgarian Split Squat, for example
Fair enough, I’ll do that
Sweet I’ll do power Snatch then
Maybe just cut AMRAP’s every 3rd week?
Do you think it’s worth it programming in a deload since it’s a full 16 week cycle? I’ve never run 4 months consecutive training
@T3hPwnisher I’d love if you could weight in as well on a comp prep?
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Looks solid enough. Do you have any sandbag to train throwing with? If not, how about a kettlbell? That’s what I trained with.
For the sandbag carries, make sure you’re carrying them bearhug style. Should give you transferable strength the tombstone.
I’d say that’s a smart thing to do. Take a week off before comp. 16 weeks is a big cycle and I’ve only ever run a 16 week cycle once, to be fair it is extremely taxing, and with all the new foreign movements you’ll be adding to your training I’d say a deload about halfway would be appropriate too.
Wasn’t aware you had a sandbag to carry. @T3hPwnisher dropped some solid advice on the bear hugs for the sandbag, it’ll have great carryover to the Tombstone.
Sandbags at my gym start at 45kg, so unfortunately not
I’ll keep that in mind, thanks 
Should I take an easy week at week 8? That’d be 7 weeks hard, 1 week easy, 7 hard, 1 easy?
There are kettlebells, but I don’t think I’d be allowed to throw them since it would only be in the parking lot on concrete
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Sounds about what I’d do/suggest.
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wouldn’t sandbag be better?
Friday 26th of July
Lower 2
Warm-Up:
- T-Spine, Ankle mobility
- Cossack squat
- SL RDL’s
- Walking Lunges
Front Squat / KB Swings
- 20 x 10 beltless / 0 x 0
- 40 x 5 / 0 x 0
- 60 x 5 / 0 x 0
- 65 x 5 x 5 belt on / 24 x 5 x 10
Farmer’s Carries:
- 70 per hand x 40m
- 75 per hand x 40m
Giant Set:
- Double KB SL RDL’s: 8’s x 3 x 6
- Ab Wheels: 3 x 10
- Pull-Ups off Mono: 10, 5+3+2 cluster, 2+2+2+2+2 cluster
Do you have atlas stones at your gym?
Oddly enough, no. We’ve got pretty much any implement you could name - even Hercules hold and agiant 6m long wheelbarrow - except for atlas stones.
We do have a full set of natural stones that I’ve been meaning to try though
Nice. I missed when my gym was a fully equipped strongman gym! Matt left a few months ago and took all his equipment with him. We had atlas stones left but my gym got rid of them… apparently they dont care about there strongman members. Too bad they lost members because of it. Atlas stones is my favourite event! So badass
Awesome man
Monday 28th of July
Deadlift
Mobility:
- Ankle Dorsiflexions
- T-Spine extension
- Hamstring
Stability:
- Lateral Lunge: 1 x 30s hold, 2 x 10
- Walking Lunge: 2 x 10
- SL RDL’s lots of sets of 3-5
Axle Deadlift w Straps
- 75 x 10
- 85 x 10
- 95 x 10
- 105 x 10
- 115 x 10, 10, 6
Hang Power Snatch
- 35 x 5 x 5
Hamstring Curls / Ab Wheels
- 3 sets of each
Wednesday 30th of July
Press
TM: 40kg
Warm-Up:
- Rusin Shoulder Warm-Up: 2 rounds
Mobility:
- T-Extension
- Lat Stretch
Stability:
- Externally-Rotated Scap Pull-Ups
- Chaos KB Carry: 10kg x 160m
- SA Bottoms-Up KB Press: 8kg x 10
Press:
- 20 x 5
- 25 x 5
- 27.5 x 5
- 30 x 5
- 35 x 5 belt on
- 40 x 4
8-Inch log cleans:
- +20kg x 10 x 3 EMOM
Apparently I’m not pulling the log high enough on my chest from the lap position, will lighten them up
Seal Rows:
- 20 x 15
- 40 x 13, 8, 12
SA KB Waiter Walk:
- 14kg x 120m, 80m
Saturday 3rd of August
CG Swiss Bar Bench
TM: 70kg
Mobility:
- Pec stretch
- Lat Stretch
- T-Extension
Activation:
- Rusin Shoulder warm-up
Stability:
- 10 Externally-Rotated Scap pull-ups
- 105m Chaos Carry: Purple Band + 14kg KB
- 10 Bottom-Up KB Press: 8kg
CG Swiss Bar Bench:
- 25 x 10
- 35 x 5
- 42.5 x 5
- 45 x 5
- 52.5 x 5
- 60 x 5
- 70 x 4 (Joker)
Strong without a big arch. Good
JM Press
- 20 x 5
- 30 x 5
- 40 x 5 x 5
Felt kinda awkward but got used to it towards the end
Pull-Ups off Mono / Band Face Pull-Aparts
- 12 / Green x 10
- 5 + 3 + 2 (5 deep breaths) / Green x 10
- 2 + 2 + 2 + 2 + 2 (5 deep breaths) / Green x 10
Plate-Loaded Push-Up:
- +5kg x 8, 5, 3
Monday 5th of August
Deadlift
TM: 130kg
Warm-Up: 2 rounds
- 10, 5 standing ab wheels
- 10 pallof presses
- 5 CL KB SASL Clean and Press
Mobility:
- Hip flexor stretch
- Hamstring+calf stretch
- T-Extension
- Cossack Squat stretch
Stability:
- Cossack Squat: 10
- Walking Lunge: 1 trip down and back
- SL RDL: 3, 5
Deadlift:
- 52.5 x 5 beltless DOH
- 65 x 5
- 77.5 x 5
- 90 x 5 belt on, hook
- 105 x 5
- 117.5 x 5
Felt good. I noticed on my second-last set that I keep a better lumbar spine position if I look up (extend at the neck)
Hang Power Cleans:
- 50 x 5 x 5
I forgot to do these first
CL DB RFESS / BPA’s
- 17.5 x 6 / 0 x 0
- 30 x 3 x 6 / Green x 3 x 15
Trap Bar Carries:
- 90 x 80m beltless, chalkless
- 140 x 25m belt on
- 140 x 45m belt on with chalk
Chalk made a huge difference there - and I think I gripped the bar a little closer to the wrist - meaning my grip felt much more secure on the second set. This was supposed to be farmers’ carries, but someone else was already doing trap bar carries so I just worked in.
Drew will be giving out a proper comp prep program soon
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