Road to My First Strongman Competition

Training Training Logs
41

2/17/17

AM

30 min fasted cardio

PM

Squats

45lbs x 5
45lbs x 5
95lbs x 5
135lbs x 5
185lbs x 3
225lbs x 2
260lbs x 5
260lbs x 5
260lbs x 5
260lbs x 5
260lbs x 5

Bench

45lbs x 5
45lbs x 5
95lbs x 5
135lbs x 3
180lbs x 5
180lbs x 5
180lbs x 5
180lbs x 5
180lbs x 5

Barbell Rows

135lbs x 5
170lbs x 5
170lbs x 5
170lbs x 5
170lbs x 5
170lbs x 5

Superset x 3: 10 reps kettle bell swing with 52lbs kettle bell and 30ftx2 farmers walk 315lbs using trap bar

42

Following along, great numbers, great progress. :+1:

3 Likes
43

2/20/17

Squats:

45lbx x 5
45lbs x 5
95lbs x 5
135lbs x 5
185lbs x 3
225lbs x 2
265lbs x 5
265lbs x 5
265lbs x 5
265lbs x 5
265lbs x 5

Overhead Press:

45lbs x 5
45lbs x 5
95lbs x 5
115lbs x 3
145lbs x 5
145lbs x 5
145lbs x4
145lbs x 0
145lbs x 0

Deadlifts:

135lbs x 5
185lbs x 5
225lbs x 5
255lbs x 5
285lbs x 5

Today I experienced my first horrible day in the gym. Decided to try and hit my workout in the AM today instead of PM. That was a terrible idea. I felt lethargic and unable to stay focused even with a pre-workout. All the the weights even warm ups felt super heavy. Failed on the overhead press and wasnā€™t even able to complete a single rep on my last 2 sets. Thankfully, was able to hit all reps on the deadlift. that made me feel a little better. Decided to end on a positive note. Will rest up and get back to the schedule Wednesday.

2 Likes
44

Nice progress!
Once the weights start getting serious a program like this is pretty full-on, but stick with it and your work capacity will shoot way up.
If I had to suggest one thing it would be to drop 5x5 barbell rows in favour of movements that donā€™t tax the lower back so much, and instead clean up all your overhead press weights; way more specific to strongman. If you have an axle, obviously that would be great for this.

45

Seconded.

Some bad days will happen, especially when you throw in an extra stressor like working out at a different time or with different food in your stomach, etc. Just get in and do some work.

1 Like
46

Are you doing strict OHP for this or push press?

If I reach failure before I intend to on strict press, I often turn the last few reps into push-press. That way youā€™re able to get in a little additional work, and also, most strongman overhead pressing will allow leg drive. So it is never bad to practice!

47

Busy day yesterday, didnā€™t get a chance to post.

2/22/17

Bench:

45lbs x 5
45lbs x 5
95lbs x 5
135lbs x 5
165lbs x 3
185lbs x 5
185lbs x 5
185lbs x 5
185lbs x 5
185lbs x 5

Squats:

45lbs x 5
45lbs x 5
95lbs x 5
135lbs x 5
185lbs x 3
225lbs x 2
255lbs x 1
275lbs x 5
275lbs x 5
275lbs x 5
275lbs x 5
275lbs x 5

Rows:

135lbs x 3
175lbs x 5
175lbs x 5
175lbs x 5
175lbs x 5
175lbs x 5

Was pressed for tIā€™m so only got to do the 5x5 today but glad I got it in. Felt alot better going back to my normal schedule as opposed to monday morning.

Looking forward to getting my hands on some implements next Saturday.

48

Yes I am doing strict press. On my last rep or 2 if I am struggling I do use some leg drive if needed but try not to. This Monday just felt way off. 95lbs felt like 200lbs and 185lbs squat felt like 700lbs.

49

@halcj1 do you have any suggestions?? Iā€™m open to all advice. Iā€™m really a rookie at this right now lol and 5x5 was the simplest way to gete back lifting after 20 yrs

50

@gwtwins Yes, as I said 5x5 is great - just be prepared to work through the fatigue as you progress. This is a good thing, Iā€™d stick with 5x5 until you reach something like 400/275/400+ squat/bench/deadlift and then maybe start rotating in some sets of 1-3 and ramping your weights if you do 5s. Youā€™re definitely on the right track though!

Edit: for pressing Iā€™ve always preferred to use push press over strict press, but both have merits. Clean and push press would be most strongman specific.

51

2/26/17

Bench:

45lbs x 5
45lbs x 5
95lbs x 5
135lbs x 5
165lbs x 3
190lbs x 5
190lbs x 5
190lbs x 5
190lbs x 5
190lbs x 5

Close Grip Bench:

95lbs x 10
135lbs x 10
135lbs x 7

Incline Dumbell Press:

55lbs x 8
55lbs x 7
55lbs x 7

Dumbell Rows:

55lbs x 10
55lbs x 8
55lbs x 8

Lat Pulldowns:

100lbs x 8
110lb x 8
110lb x 8

Tricep Pushdowns:

70lbs x 7
70lbs x 7
70lbs x 5

20 minutes on treadmill

After taking in advice from various different people, on this site as well as my brother and cousin l have decided to change my split to add some more work in other than just stronglifts.

Moving to a 5 day split. Day 1 bench, day 2 squat, day 3 overhead press, day 4 deadlift, day 5 event day. Experimenting to see what works. Main lifts will be 5x5 and will increase upper body weight by 5lbs each week and lower body by 10lbs. If I succeed add weigjt next time. If I fail donā€™t add weight.

Tomorrow is squat day, the plan is as follows

Back squat 5x5
Front squats
Split squats
Good mornings
Back raises
Ab wheel
Treadmill

1 Like
52

Looks great; following for progress! :+1:

1 Like
53

2/27/17

Squats:

45lbs x 5
45lbs x 5
95lbs x 5
135lbs x 5
185lbs x 3
225lbs x 2
255lbs x 5
285lbs x 5
285lbs x 5
285lbs x 5
285lbs x 5
285lbs x 5

Front squats:

45lbs x 8
95lbs x 8
95lbs x 6
95lbs x 8

Good mornings:

45lbs x 8
95lbs x 8
95lbs x 8
95lbs x 8

Back Raises: 4x10

Ab wheel: 3x10

Stair climber: 10 min

The person who invented front squats is the devil. Felt it all in my core afterwards. Kept the weight light being it was my first time ever doing fort squats. Tried to do bulgarian split squats with the barbell but did not have the balance or ankle flexibility in my raised leg. Will have to work on that and maybe add some lunges instead.

54

3/1/17

Over head press:

45lbs x 5
45lbs x 5
95lbs x 5
115lbs x 3
145lbs x 5
145lbs x 5
145lbs x 5
145lbs x 5
145lbs x 5

Z Press:

45lbs x 10
55lbs x 10
55lbs x 8
55lbs x 10

Dumbbell Overhead press:

50lbs x 8
50lbs x 8
50lbs x 5

Shrugs:

135lbs x 8
225lbs x 8
225lbs x 8
225lbs x 8

Face pulls:

80lbs x 12
80lbs x 12
80lbs x 12

Cable tricep extensions:

100lbs x 8
100lbs x 8
100lbs x 8

Treadmill: 20 minutes

Able to complete all reps on the overhead press. Did use some leg drive for the last set in order to get the weight up making progress.

Core got a pretty good workout with the z press. Kept the weight light since it was my first time with this lift but still felt it, loved this variation.

55

Quick question for the 2 or three people who actually read this log :).

I am wondering if I should switch the overhead strict press with a push press as my main lift and using the strict press as an assistance exercise. I has someone in the gym suggest this so has @halcj1. Any thoughts?

1 Like
56

Iā€™d say thatā€™s a pretty good idea since your ultimate goal is competing in a strongman event; they usually allow leg drive for the overhead lifts.

2 Likes
57

Iā€™m not into strongman stuff by any stretch, but Iā€™ve watched a few of Brianā€™s youtube videos and he talks about all of it, if you donā€™t already have his stuff (mackison linked the specific video above) Iā€™d suggest checking out his youtube channel for sure.

Edit: Check out his log as well heā€™s got a couple, I believe he is on ā€œAlpha Vā€ right now, good stuff there as well! Keep up the solid work.

1 Like
58

Havenā€™t had a chance to post in a a couple days, but still putting some work.

3/2/17

Deadlifts:

135lbs x 5
185lbs x 5
225lbs x 5
255lbs x 5
275lbs x 5
295lbs x 5
300lbs x 5
315lbs x 3
335lbs x 3
345lbs x 2
365lbs x 1
405lbs x 0

Romanian deadrifts: 135lbs 5x5

Leg press (weights are for plates on not sure in machine adds anything)

230lbs x 10
270lbs x 10
275lbs x 10

Hack squats (weights are for plates on not sure in machine adds anything)

230lbs x 10
275lbs x 10
275lbs x 10

Sit-ups: 3x10

Went in there wanting to see what I could do on deadlifts. Weights felt good but the determine factor was my grip. Was using doube overhand hook crip but as the weights got heavier bar still started to slip. After the 365lb attempt I still felt good and figures Iā€™d try 4 plates. No shot with the hook grip didnā€™t even break the ground so tried a mixed grip got it up a few inches, just wasnā€™t going up lol.

1 Like
59

Found a strongman gym close to home and stopped in today. Didnā€™t really have a plan but wanted to just get my hands on some implements and get a feel for them. Went through a few workouts with some of the guys which was pretty cool. You never realize how strong you are not until you get around strong people :joy::joy:

Didnā€™t really track what I was doing today, next time will go in with a plan.

Circus dumbell

75lbs x a bunch of sets
85lbs - 1 rep a few sets
95lbs x 0

Tried it but couldnā€™t get it up.

Axle bar clean and press

145lbs x 5
185lbs x 3

Axle deadlift: a bunch of sets with varying weights and reps

Keg clean and press: 140lbs a few sets and reps

Atlas stone over bar

180lbs x 2
180lbs x 3

Lastly I just did stone lifts for 3x3

Felt good to finally get my hands on some implements. Next time will have a plan of attack going in there. Was actually a little intimidated walking in but everyoneade me feel welcomed. Actually met someone doing the same show as I am and offered to train with me to help me get ready for the show which was awesome.

4 Likes
60

3/5/17

Bench:

45lbs x 5
45lbs x 5
95lbs x 5
135lbs x 5
165lbs x 3
195lbs x 5
195lbs x 5
195lbs x 5
195lbs x 5
195lbs x 5

Close Grip bench:

45lbs x 10
95lbs x 10
135lbs x 10
135lbs x 8

Incline dumbbell bench:

55lbs 3x8

Incline dumbbell rows:

55lbs 3x10

Tricep pushdowns:

80lbs x 10
100lbs x 10
100lbs x 10
120lbs x 8

Lat Pulldowns:

120lbs x 10
120lbs x 7
120lbs x 7

Treadmill: 30 min

The added volume did a number on me this week, guess itā€™s something I will have to get used to. Sore body and all still made sure I got my training in. No excuses.