I’m getting ready for my 1st strongman competition July 26th. My program (for now) is as follows:
Modified Block (5’s week, 3’s week, 2’s week, 1’s week)
Work up to rep max on main lift, then drop to 80% and do 3x5
Assistance lifts are all done for 3-5 sets of 8-12 reps
Plenty of conditioning as that is my weak point.
Monday: Overhead Press, Pull Ups, Bench Press, Barbell Row, Barbell Curls and Band Tri Pushdowns
Tuesday: Axle Deadlift, Front Squat, Ab Wheel, Kettlebell Swings
Squat…Superset…Chin Ups
135x3-x6
225x3-x6
315x3-x6
405x3-x6
495x3
515x3 PR
455x5
405x5 Quads were SMOKED at this point.
I had to change my accessory lifts so they didn’t involve my legs.
Axle Row…Superset…Fat Grip DB OHP
60’sx10-60’sx10
70’sx10-70’sx10
80’sx10-80’sx10
I don’t know how I’m going to do events tomorrow. I may have to do them on Sunday. 515x3 is a big PR for me. After my 405x5 squat I was cramping terribly and had to quit squatting and take a 20 min break.
I was not ready to train today. I had a really bad knot next to my left scapula and was still torn up from last night’s squat session. I had to cut everything a bit short but I did have a bit of a technique breakthrough with my sandbag lifts. I found how to lap it like a stone so I can wrap my arms around the bottom of the bag before I clean it to a shoulder. It was a lot faster and easier than muscling it up in 1 movement.
After this i was absolutely dead and just couldn’t get the motivation to keep going. I’ll do HIIT tomorrow after work. I think next week I’ll do a little deload to recharge a bit.
I hit the heavy bag for 30 minutes taking small breaks here and there. Kids had a choir/orchestra event at school so I didn’t have much time to train. I was planning on doing a lot more than this but I’m squatting tonight so I’ll make up for it
Fat Grip DB Row…superset…Fat Grip DB Press
65’sx10-65’sx10
75’sx10-75’sx10
85’sx5-85’sx5
Jump Rope…superset…AB Wheel
x50-x6
x50-x6
x50-x6
I felt like crap coming into this training session. I couldn’t get loosened up and squats all felt like my muscles were going to tear. Especially my right hip flexors but I still squeezed out a PR squat. It’s funny how it always seems to work out that way. Here’s a vid of the 535x2 squat PR.
This session didn’t go as planned at all. I got sick suddenly(again, because I have to many little germ factories running around my house). So, I was coughing and wheezing through the entirety of my training today.
I think I did pretty well this training session. I tend to be pretty aggressive when doing heavy bag work so I got pretty wiped out by the time the last 3 rounds came along but I did significantly better than last time. All this bag work has done a lot for my conditioning.
DB Row…Superset…Cyr Press
80’sx10-80’sx5
90’sx10-90’sx5
100’sx25 PR-100’sx5
Not a bad training session. I’ll do my HIIT tomorrow after my strongman events because I was a little short on time. 495x5 was an easy PR. I still haven’t hit a grinder squat and have hit a PR week after week for a few months now. My squat is coming along very nicely
