Hey man, thanks for stopping by. The suit is a Spartan from Titan size 48 and used. I am 188 cm/ 6’2" and weigh about 120 kg/ 264 lbs. The previous owner has worn it from 116 kg to 124 kg but has reported that it was very loose at 116 kg.
Looks like that should work ok for conventional. Give it a shot, in strongman you can use a deadlift suit.
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Not where I compete (Germany) but I still want to give it a try anyway as my next comp isn’t planned. Is there any carryover to raw lifts in your experience?
09.03.
1 Push Press
Up to
2 @ 90 kg
1 @ 100 kg
1 @ 110 kg
1 @ 115 kg - PR, lol (+2,5 kg)
0 @ 120 kg
2 @ 110 kg - PR (messed up at the start, otherwise it would have been a triple)
2 db clean and press
1 @ 30 kg
1 @ 40 kg
1 @ 45 kg
1 @ 50 kg
3 low handle trap bar deadlift
3 x 6 @ 103 kg
4 lat pull down
2 x 15
Sauna
Notes:
- I feel better and better. Felt energetic for the first time in forever this morning. I have been trying to get as close to 8 hours of sleep as possible all week and generally tried to take care of myself better.
- I wanted to have a little fun with ohp. Now it is back to light training. I find barbell ohp doesn’t tax my cns too much so this should be okay.
- everything else aside, considering I haven’t trained heavy at all for a longer time now I am pretty surprised about today. Came close in 120 kg.
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50 kg dumbbell
110 kg x 2 push Press
115 kg push press
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Some serious pressing mate, great effort
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Thanks buddy!
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This program is on the elite fts website, and there’s another 5/3/1 for strongman template on there, as well. Worth looking into.
Awesome man. All those presses looked easy and smooth.
Now you just don’t go overboard on a lot of volume and intensity.
Keep it nice and doable.
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Yer great pressing as always mate. Good job
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Awesome pr’s !!!
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@corstijeir I have thought about some questions regarding the suit:
- what type of underwear ist advised?
- I have some compression pants/ leggins. Would they help when putting the suit on?
- at what kind of weight/ percentage do you put it on for squats or deadlifts? I see most equipped lifters do their warm ups raw up to a certain point.
Most federations say you can only wear cotton underwear, sooo take that how you want.
Yes if the legs are longer than the bottom of the suit. I use suit slippers.
Probably around 50% with straps down then around 80-90% with straps up depending on how easily you can get to depth with the straps.
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Alright, thank you.
11.03.
No supportive equipment
1 squat
3 x 5 @ 100 kg
2 floor press
5 @ 60 kg
3 x 5 @ 70 kg
3 block pulls (25 kg bumpers - was just jumping in on what a friend was doing)
4 x 8 @ 95 kg
4 hip abduction machine
3 x 15
5 Back raises
3 x 15
6 Seated db clean
3 x 20 @ 5 kg
7 bicep curls drop set
Notes:
- I should really incorporate block pulls at some point. They are significantly more difficult than from the ground (well with actual weight. Today was obviously not exhausting). Considering I hitch at maximal weights it might be worth the time
- again a short, non taxing workout but with a little more stuff added.
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I am still debating which program to choose. This is the 5/3/1 version that is one of the possible solutions. Written by Aaron Moody, progression model by Jim Wendler of course.
I would choose push presses over strict press for the 5/3/1 because I feel like I need a lot of practise to be efficient at them + on squat day you have a 5x10 ohp and on overhead day a 5x10 slot for a pressing variation which would be without leg drive.
I would also choose back squats because I want to progress in them.
My concern with the program ist that it focuses heavily on assistance stuff while volume is super low on main lifts. Two accumulation sets and one top set for reps. That is it. That is practically the opposite of what I have been doing the last 6 months which had never less than 5 sets for main movements.
I am generally familiar with 5/3/1 and have done it in the past but I wonder If this would be a regression rather than a progression at this point.
I am a little confused right now. Or maybe I should just so what I have lined out a while ago.
Man once I am financially stable I think I should hire a coach, makes things way easier.
Hey partner. So I’ve run the 3 day version for a couple cycles and here’s my take at least.
It drove my deadlift way up. I never touched over 400 and hit a 450 trap bar x2, a 405 axle x2, and 405 t&g on a deadlift bar for 6. Apparently all the cleans, front squats, back work and drop sets did the trick.
Did virtually nothing for my overhead, but it’s a slow moving lift for me so I’m sure it’s not all the program. I Have better overhead results with more submax overhead volume in the past.
The power cleans helped energize my deadlift, but tbh I didn’t see a great deal of direct carryover to the axle overhead or stones, maybe a bit on the tire flip though. the clean is rarely the issue with overhead events for me.
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No supportive equipment. I am feeling better and better. Slowly, very slowly but steadily my hunger comes back. Not the one for food.
1 Front squats
3 x 8 @ 60 kg (last rep longish pause)
2 strict press (paused on shoulder)
3 x 5 @ 50 kg
3 hang power Clean
3 x 40/ 50/ 60/ 70 kg
4 Trap bar deadlifts
2 x 5 or 6 @ 118 kg
5 triceps push downs
2 x 15
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Thanks for the feedback man, that really helps! I’d definitely do the 4 day workout because I have always trained four days but good to know that you made progress on this format.
My pleasure man. All the best!
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