Thanks man!
I have honestly never run the program. Couldn’t speak to modifying it. If it is the only choice you have, gotta ride it out. Or just shift the days of the week of the program around to fit your schedule.
I’ll guess I’ll have to ride it out then. I’m looking forward to see how it goes regardless.
I actually ran this program one summer when I wanted to start strongman and I also did the same thing that you are suggesting here. If the program hasn’t been changed since then, it worked fine for me so you shouldn’t have a problem.
12 week starting strongman program By Mike Westerling
I’ve made a few minor adjustments from the original:
-
is Deadlift on a tuesday instead of saturday (saturday had deadlift then events, on saturdays I’ll be doing strongman class for two hours so i had to change it to a tuesday so I’m still deadlifting)
-
Is assistance exercise selection. I’ve switched out dumbell shrugs (I’ve always found them useless) for Trap bar or snatch grip shrugs, also on the second 4 week cycle, i switched some movements (still targeting same muscle group) because if i do the same assistance exercises for 12 weeks, i know I’ll start half assing them out of staleness/boredom.
-
Only one day has core work so i added core work on another day/ posterior chain work like back extensions or reverse hyper etc.
-
Supersetting 2/3rd exercises on thursday to save time
Now the Program:
There is three 4 week cycles. De)oad every fourth week. After every cycle add weight to lower body lifts. I’ll probs have to add weight to upper obviously considering I’ll be regaining some old strength+getting stronger
Wk 1 Monday
1 Axle Clean & Press (Clean each rep) 70-80% of 1rm 6 sets of 3 (6×3)
2a pullups 5×5
Superset
2b face pulls 5×20
3 Z press 2×8
4 3 way shoulder raises 3×10
5a Bicep curls 3×20
5b Band Tricep pressdown
Wk1 Tuesday
1 Paused Front Squat 55/65/75% ×2
2 Deadlift 80% 5×5
3 Bulgarian split squat 3×10
4 Backwards sled drag 2×20 metres ( was in feet but i converted to metres, obviously)
5 weighted planks 3×60 seconds
Wk1 Thursday (like a hypertrophy sorta day i guess)
1 Strict overhead press 5×10
2a Incline db bench 2×15
2b Incline db row 2×15
3a Hammer curls 3×12
3b Trap bar shrugs 3×12
3c band tricep pressdowns 3×15
Abs (Decline situps, ab wheel, hanging leg raises etc or posterior chain ( reverse hyper, back extension, ghr etc)
Saturday Strongman class 2 hrs
Wk2 Monday
1 Axle clean and press (Clean once) 80-85% 5×5
2a pullups 5×8
2b facepulls 5×20
3 Z press 2×8
4 3 way shoulder raise
5a Bicep curls 3×20
b band pressdowns 3×30
Wk2 Tuesday
1 Paused Front squat 60% 70% 80%×3
2 Deficit Deadlift 2" 85% 6×2
3 bulgarian split squat 3×10
4 Front carry 2×30 metres
5 weighted planks 3×60 seconds
Wk2 Thursday
1Strict press 4×10
2a incline db bench 4×10
2b Incline db row 4×10
3a Hammer cuels 3×12
b Trap bar shrugs 3×12
c band pressdown 3×15
Abs or posterior chain
Wk3 monday
1 Press from the rack ×5rm
2a pullups 5×10
2b Face pulls 5×20
3 z press 2×8
4 3 way shoulder raises 3×10
5a bicep curls 3×20
5b band pressdown 3×30
Wk3 Tuesday
1 paused front squat 65/75/85% ×5/3/1
2 4" Block deadlift 75× amrap
3 bulgarian split squat 3×10
4 prowler push 5×15 metres
5 weighted plank 3×60 seconds
Wk3 thursday
1 Strict press 5×8
2a incline db bench 3×12
2b incline db row 3×12
3a hammer curls 3×12
3b trap bar shrugs 3×12
3c band pressdowns 3×15
Saturday
Strongman class 2hrs
Wk4 deload
Monday
1 Press from the rack 60% 3×5
2a pullups 3×5
2b facepulls 3×30
3 seated dumbell press 3×10
Tuesday
1 Deadlift 60% 3×5
2 bodyweight walking lunge 2×30 metres
3 prowler 5×15 metres
4 planks 3×60 seconds
Thursday
1a incline db bench
2×20
1b incline row
2×20
2aHammer curls 3×12, b trap bar shrugs 3×12 c band pressdowns 3×15
Saturday maybe strongman class depending on how I feel. I’m pretty sure its intense as fuck, i mean it goes for two hours and the guy who coaches it, won the 2018 Australian arnolds 105kg and is strong as fuck so yeah.
Wk 5 Monday
1 Axle Clean & Press (Clean each rep) 75-85% 3×3
2a pullups 5×5
2b face pulls 5×20
3 Z press 2×8
4 machine laterals 3×10
5a Bicep curls 3×20
5b Band Tricep pressdown 3×20
Wk5 Tuesday
1 Paused Front Squat 55/65/75% ×5
2 Deadlift 80% 5×5
3 Barbell walking lunge with chains 3×8
4 Backwards sled drag
5 weighted planks 3×60 seconds
Wk5 Thursday
1 Strict overhead press 5×10
2 axle Incline bench 2×15
2b chest supported row 2×15
3a Hammer curls fat gripzv3×12
3b snatch grip shrugs 3×12
3c band tricep pressdowns 3×15
Abs or posterior chain
Saturday Strongman class 2 hrs
Wk6 Monday
1 Axle clean and press (Clean once) 85-90% 5×5
2a pullups 5×8
2b facepulls 5×20
3 Z press 2×8
4 lateral raise machine 3×10
5a Bicep curls 3×20
b band pressdowns 3×30
Wk6Tuesday
1 Paused Front squat 60% 70% 80%×3
2 Deficit Deadlift 2" 85% 6×2
3 bulgarian split squat 3×10
4 Front carry 2×30 metres
5 weighted planks 3×60 seconds
Wk6:Thursday
1Strict press 4×10
2a incline axle bench 4×10
2b chest supported row 4×10
3a Hammer curls 3×12
b snatch grip shrugs 3×12
c band pressdown 3×15
Abs or posterior chain
Wk6: Saturday strongman class 2hrs
Wk7 monday
1 Press from the rack ×3rm
2a pullups 5×10
2b Face pulls 5×20
3 z press 2×8
4 machine laterals 3×10
5a bicep curls 3×20
5b band pressdown 3×30
Wk7 Tuesday
1 paused front squat 65/75/85% ×5/3/1
2 4" Block deadlift 80%× amrap
3 walking barbell lunge with chains 3×10
4 prowler push 5×15 metres 2 minute rest
5 weighted plank 3×60 seconds
Wk7 thursday
1 Strict press 5×8
2a incline axle bench 3×12
2b chest supported row 3×12
3a hammer curls 3×12
3b snatch grip shrugs 3×12
3c band pressdowns 3×15
Saturday
Strongman class 2hrs
Wk8 deload
Monday
1 Press from the rack 60% 3×5
2a pullups 3×5
2b facepulls 3×30
3 seated dumbell press 3×10
Tuesday
1 Deadlift 60% 3×5
2 bodyweight walking lunge 2×30 metres
3 prowler 5×15 metres
4 planks 3×60 seconds
Thursday
1a axle incline bench
2×20
1b chest supported row
2×20
2a Hammer curls 3×12, b snatch grip shrugs 3×12 c band pressdowns 3×15
Wk 9Monday
1 Axle Clean & Press (Clean each rep) 80-90% of 1rm 3×3
2a pullups 5×5
Superset
2b face pulls 5×20
3 Z press 2×8
4 3 way shoulder raises 3×10
5a Bicep curls 3×20
5b Band Tricep pressdown
Wk9 Tuesday
1 Paused Front Squat 55/65/75% ×5
2 Deadlift 80% 5×5
3 Bulgarian split squat 3×10
4 Backwards sled drag 2×20 metres
5 weighted planks 3×60 seconds
Wk9 Thursday
1 Strict overhead press 5×10
2a Incline db bench 2×15
2b Incline db row 2×15
3a Hammer curls 3×12
3b Trap bar shrugs 3×12
3c band tricep pressdowns 3×15
Abs/posterior chain
Saturday Strongman class 2 hrs
Wk10 Monday
1 Axle clean and press (Clean once) 85-90% 5×5
2a pullups 5×8
2b facepulls 5×20
3 Z press 2×8
4 3 way shoulder raise
5a Bicep curls 3×20
b band pressdowns 3×30
Wk10 Tuesday
1 Paused Front squat 60% 70% 80%×3
2 Deficit Deadlift 2" 85% 6×3
3 bulgarian split squat 3×10
4 Front carry 2×30 metres
5 weighted planks 3×60 seconds
Wk10 Thursday
1Strict press 4×10
2a incline db bench 4×10
2b Incline db row 4×10
3a Hammer curls 3×12
b Trap bar shrugs 3×12
c band pressdown 3×15
Abs or posterior chain
Wk11 monday
1 Press from the rack ×1rm
2a pullups 5×10
2b Face pulls 5×20
3 z press 2×8
4 3 way shoulder raises 3×10
5a bicep curls 3×20
5b band pressdown 3×30
Wk11 Tuesday
1 paused front squat 65/75/85% ×5/3/1
2 4" Block deadlift 80%× amrap
3 bulgarian split squat 3×10
4 prowler push 5×15 metres
5 weighted plank 3×60 seconds
Wk11 thursday
1 Strict press 5×8
2a incline db bench 3×12
2b incline db row 3×12
3a hammer curls 3×12
3b trap bar shrugs 3×12
3c band pressdowns 3×15
Saturday
Strongman class 2hrs
Wk12 deload
Monday
1 Press from the rack 60% 3×
2a pullups 3×5
2b facepulls 3×30
3 seated dumbell press 3×10
Tuesday
1 Deadlift 60% 3×5
2 bodyweight walking lunge 2×30 metres
3 prowler 5×15 metres
4 planks 3×60 seconds
Thursday
1a incline db bench
2×20
1b incline row
2×20
2aHammer curls 3×12, b trap bar shrugs 3×12 c band pressdowns 3×15
Program end
5 Likes
Sweet!
1 Like
Excited for you Duke.
Tear it up.
1 Like
10 minutes foam rolling and mobility
Traps and quads had major doms today.
@IronOne thanks! I’m getting the ball rolling 
Good to see you back to lifting!
1 Like
He can lift now! 
Is that the pr train 
coming
4 Likes
Thanks!
Lots and lots of Pr’s incoming
2 Likes
Todays training
Warmup: pull aparts, suitcase carries and rkc planks.
Practicing Axle clean and press for 40 minutes. Didn’t go well. I watched @Alpha’s video on the clean and got cues and such, but i couldnt seem to lean back enough, get it just below my chest then change grip to double overhand and dip and rack it without failing. I could easily double overhand clean it but apparently that sucks for heavy weight (Above 300lbs) according to alpha. I think for now just double overhand clean because its ages away before i can put that kind of weight overhead.
Tried out some random machines
Bicep and hammer curls
4 Likes
I’m glad you’re getting back into lifting. Let the gains begin…
2 Likes
Oh and the gym also has a swiss bar, today i found a bunch of cool stuff. Also i found another big room but it’s a cardio room 
1 Like
Keep an eye out for the cute cardio bunnies
1 Like
Time to get after my lifting goals
This gym is swimming with hot chicks. Good to boost testosterone haha
1 Like
Absolutely. For the last 10 months I’ve been lifting with only dudes, so I’m kind of looking forward to getting back into my school’s gym… There’s something magical about girls in gym shark
2 Likes
Stuff that
Indeed. Boosts gains by 150%.
4 Likes
10 mins foam rolling and mobility work
1 Like