We train a few natural competitors and a load of amateur enthusiasts at our facility. Current competitive group’s routine looks like:
MON
5/3/1 Squats
Front Squat Assistance
Heavy Distance Sled Work - Fowards/Backwards
TUES
5/3/1 Overhead Press - Log/Axle etc
Military Press Assistance
Pull Ups - All thick Grip
Abs
WED - Active Rest - light sled, dynamic mobility, swimming etc
THURS
5/3/1 Deadlifts
Farmers Walk Assistance - Heavy and med-long distance
Overhead Walks - Same parameters as farmers
Shrugs
FRI
5/3/1 - Inc. Press
Blast Strap/Gymnast Ring Push Ups + Weighted Vest Assistance
Heavy Rowing - Barbell and Kroc D/B
Tire Fight/Sledgehammer work
SAT
Selection of:
TIRE
LOADING
SANDBAG CARRY’s
ARM OVER ARM
FARMERS
SLED
THICK D/B PRESSES
D/B SNATCH
KBs
LOG
This is just a sample. DELB work, shoulder health, 45’s, GHR, TRX, bands, chains etc are also incorporated as we see fit.
[quote]coolnatedawg wrote:
[quote]threewhitelights wrote:
[quote]mom-in-MD wrote:
eek, 315 huh?
And I didn’t mean ‘show,’ I meant comp, lol…I’ve always had an interest, and its not off my list of things to do, YET!
I believe there is some transitional stuff going on with the current chairperson…it’s a toss up right now between training for a bodybuilding show or for strongman, lol…two COMPLETELY different aspects to training…[/quote]
If you’re in Maryland, Barry Perkins and the Edge Crew train in Reston VA. Not sure how far that is from you, but it might be worth a trip once a week for event training.
[/quote]
TWL,
Does Barry have stones at his facility? And stone mold? Also, do you have his number, I couldn’t find it.
Thanks[/quote]
I just saw all this, thanks! There used to be a guy(the former chairman) that trained out of his garage, up in Waldorf…The new chairman is located in Bel Air…
Reston Va is about 2hrs away and so is Bel Air…I’m in the southern MD area. Waldorf was the closest place…
I’m still interested in competing one day…been getting stronger while losing some more lbs, which is good… 
[quote]Jack Lovett wrote:
We train a few natural competitors and a load of amateur enthusiasts at our facility. Current competitive group’s routine looks like:
MON
5/3/1 Squats
Front Squat Assistance
Heavy Distance Sled Work - Fowards/Backwards
TUES
5/3/1 Overhead Press - Log/Axle etc
Military Press Assistance
Pull Ups - All thick Grip
Abs
WED - Active Rest - light sled, dynamic mobility, swimming etc
THURS
5/3/1 Deadlifts
Farmers Walk Assistance - Heavy and med-long distance
Overhead Walks - Same parameters as farmers
Shrugs
FRI
5/3/1 - Inc. Press
Blast Strap/Gymnast Ring Push Ups + Weighted Vest Assistance
Heavy Rowing - Barbell and Kroc D/B
Tire Fight/Sledgehammer work
SAT
Selection of:
TIRE
LOADING
SANDBAG CARRY’s
ARM OVER ARM
FARMERS
SLED
THICK D/B PRESSES
D/B SNATCH
KBs
LOG
This is just a sample. DELB work, shoulder health, 45’s, GHR, TRX, bands, chains etc are also incorporated as we see fit.[/quote]
What are your guys doing during the 4th week (deload)? That’s the one thing I didn’t like about 5/3/1 for strongman. I can deload lifts every 4th week but event work never seems to deload. I have been thinking about running it again but I wanted to figure this out.
Deload week has our main lifts (5/3/1) deloaded, whilst cycling various assistance exercises. This is a deload week afterall. However, by the time Saturday (event day) comes round, we are ready to kick ass in a big way. I find this keeps us fresh and enables constant gym based gains whilst not negating our events.
If you feel at the end of a 6 day deload you still need to take off from events, then cut back and do some speed work and go home. If not, then by all means, hit it heavy and hard on event day.