Monday is
Push presses/and strict press (none this week,taking a break), Log cleans soon to be log press,Back/Shoulder/arm assitance. Upper body higher reps etc
Tuesday
Cube method for squats (Heavier squat day)
Assitance
Snatchcgrip deads with conventional deads practice during warmups
Ssb goodmorning
Ab wheel
(Example of this training cycle) next training cycle im doing ssb goodmorning from pins and a snatch grip deadlift variation. Basically i like to cycle in assitance lifts. I add weight/reps etc progressive overload on assistance.
Thursday:
Light Deadlift technique work
Unilateral stuff day (this is new as of today) so pretty much stuff for the left side of my body mainly
Friday
Cube squats (2 Squat variations on this day) so like
ssb squats
Front squat
This day is usually dynamic effort or lighter paused or rep squats. Depends what program says.
2 Events
Yoke and atlas stones alternate each week with farmers and atlas stones. Depending on my events for my first comp I’ll obviously focus on those a bit more. For now i think Farmers,Yoke, Atlas stones and log/axle press stuff covers the base. I also throw grip training in through the week and am now doing some stuff at home.
Never heard of it. Does it have push presses and stuff in it? for strongman i need to learn how to use leg drive and handle big weights overhead for reps and singles. I’m also leaning on learning the power jerk. My push press form is terrible though so i need to figure that out first. Axle continental cleans i have never practiced either.
Doug Hepburn was an old strongman from long before you were born. The progression method i am referring to is his basic progression of adding reps every session. So for shoulder press he would pick a weight and do 8 sets. With the goal to get 3 reps per set. If he got 4 sets of 3 and 4 sets of 2. In the next workout he would get 1 more rep. So now he had 5 sets of 3 and 3 sets of 2. He would usually train shoulders 2 days a week and keep adding reps until he hit 8 sets of 3. Then he would add weight and start again. It’s very basic progression but given time and effort it works very well. If you google Hepburn layering method you’ll find it. Pretty sure there was an article in Thibarmy and also a Hepburn article on this site too.
I guess my point was to say that for shoulders building some muscle mass through progressive volume is the best way to get strong.
I saw CT using that exact progression in an article or forum post. 8 x 3 was the goal but he started with 1 x 3, 7 x 2 and worked up to 8 x 3 over eight workouts.
The Cube set up is very similar to the Hepburn set up. It’s like a modern interpretation. Messing with Hepburn stuff years ago helped me understand conjugate programming better.
8 sets of 2-3, with a weight you could get for 8 (Hepburn) reps is super similar to speed work 65% x3 reps x 8 sets (Cube).
Doug also did less reps with heavier weights somewhere in his program, just like Cube has 3 sets of 2 on heavy day.
It can be harder to “see” the progress on the Cube because you have to do heavy day, speed day and rep day before you add weights. You do different weights each workout in the cycle. It can be 3 weeks before you do the same workout again to add weight.
Pretty cool stuff man. Do you know anywhere where i can see dougs exact program/ training?
The worst day is the day with two squat variations. That kills me haha.
How i view the progress is if it feels easier etc for a certain %. Or when it’s rep day and it says sets of 8 on a weight I’ve never done for sets of 8 so its automatically a pr lol
The progam is called “Hepburn Layers”. It takses the 8x2 to 8x3 progression model and adds in a ton of down sets and higher-rep work. Interesting stuff, albeit a tad boring.
The program is on Thibs’ personal website, thibarmy
yoke
Used the Stand or Submit tower yoke rather than the regular yoke. Using this from now on. Its 140kg compared to the regular being 80kg so i dont have to load as much weights plus it feels better and looks cooler lol.
Bunch of empty warmup runs
Then 180kg
3×15 metres. Fast (for me because im a slow fuck) and easy. All under 10 seconds. On the last set i got out of step bevause of my left leg balance sucking ass and something popped in my left leg. Didn’t feel good so i capped it there. I was planning to anyway but i need to build up balance etc in that leg so i can avoid this kind of thing. Bulgarian split squats, lunge variations and maybe sone single leg press all thrown in should help.
atlas stones
Don’t know height in metres but it was just below chin level so high af stone loads. Loaded the 80kg ×2 but other times couldnt get it over the bar. I wasn’t being explosive enough. Also was stepping my leg in on the initial lap which helps loading to a higher height. No tacky either. Height pr. Technique was good on the lap too where i was really squeezing the stone.
decompression/foam rolling/Stretching
Bar hangs except you hang with the straps (figure 8’s) around the bar and you sort of position your hands so you aren’t holding the straps or bar but the straps are in place. Really decompresses your back. Invented these when i was mucking around with hangs. Try it out guys. Initially just leave 1 or 2 fingers on the bar but the straps should be taking the weight.
Goals for 2019
I couldn’t wait to post so I’m posting it now. I’m going to set the bar real high so if i fail it doesn’t matter. The point is to work towards them as much as possible and get stronger as fuarkk
Work on muscle imbalances and work on making my left hip/leg and shoulder healthy
Work on mobility/focus on recovery more
100kg bodyweight
Get bigger calves
Win first strongman comp (Novice)
Do a second comp in the year and qualify for states. I don’t think I’d be anywhere near strong enough for states but it would be nice to qualify.
Life:
Pass year 12
Get a full time job straight after year 12 to support myself and get $$$.
Get my own house? Probably a bit hard at this stage considering my age and revenue potential but I’d like that if i can. Probably with my best mate too. I live at his house with his family but would be cool to get my own place with the bro.
Read more books, Gain knowledge, Build mental strength.
Don’t let anyone fuck with me or use me, Cut bad people out of my life immediately if they enter and turn out to be
It depends really. If you set the bar real high theres a chance for disappointment for not achieving it, but it pushes you further if you have bigger goals to achieve. Setting the bar low is a surefire way to limit yourself. Raise that bar!
Yeah I know Ill get most of the goals by 6 months but I dont want to set bar too high in case of failure. Ill raise the numbers 35 more pounds for deadlift and squat and 10 pounds more for bench.
You should do the T-Transformation 2019. Im pretty sure Im the only 16 year old so far in it.