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  • Strongman Training Journal

    I'm new here and haven't posted much, and I'm nowhere near as strong as most of you guys here, but I figured I might as well start a journal here since I'm reading on this forum all the time. I did my first strongman competition in April, and I probably won't compete again until next year, but I'm still going to be training hard until then. Anyway, here's some stats:

    5'8", 182 lbs, 20 years old
    Bench: 290
    Squat: 365
    Deadlift: 415
    Seated Military: 155

    I'm on my second wave of 5/3/1 right now, and I'm liking it a lot. I'm getting stronger so I guess that's all that matters. Any advice or comments are welcome.

  • #2
    Originally posted by crusher777 View Post
    I'm new here and haven't posted much, and I'm nowhere near as strong as most of you guys here, but I figured I might as well start a journal here since I'm reading on this forum all the time. I did my first strongman competition in April, and I probably won't compete again until next year, but I'm still going to be training hard until then. Anyway, here's some stats:

    5'8", 182 lbs, 20 years old
    Bench: 290
    Squat: 365
    Deadlift: 415
    Seated Military: 155

    I'm on my second wave of 5/3/1 right now, and I'm liking it a lot. I'm getting stronger so I guess that's all that matters. Any advice or comments are welcome.
    Just keep pushing through the 5/3/1 waves, and you will progress nicely. I'm on my 7th wave right now, and I'm loving it.

    Comment


    • #3
      5/3/1 - Wave 1, Cycle A

      Here are all of my workouts from this week:

      Monday:
      Bench Press:
      175 x 5
      205 x 5
      230 x 5 - Required Reps Only

      Cable Rows:
      200 x 7 x 4 sets

      Tricep Pushdowns:
      60 x 10 x 3 sets

      Wednesday
      Squats:
      215 x 5
      245 x 5
      280 x 5 - Required Reps Only

      Stiff Legged Deadlifts:
      245 x 7 x 3 sets

      Lunges:
      BW x 10 each side x 2 sets

      Hanging Leg Raises (feet to bar):
      BW x 10 x 2 sets

      Friday
      High Incline Shoulder Press:
      95 x 5
      110 x 5
      125 x 5 - Required Reps Only

      Dips:
      BW+25 x 7 x 4 sets

      Underhand Grip Pulldowns:
      175 x 10 x 3 sets


      I also do hill sprints on workout days. Start out at 5 and adding 1 each time until I get to 20. I did 8 today. I do 40 yard sprints.

      Comment


      • #4
        Originally posted by thetim View Post
        Just keep pushing through the 5/3/1 waves, and you will progress nicely. I'm on my 7th wave right now, and I'm loving it.
        Yeah, that's my plan. The weights feel relatively light right now, but I know I'll end up stronger so I'm sticking to the program.

        Comment


        • #5
          5/3/1 - Wave 2, Cycle A

          Deadlift Day

          Deadlifts:
          255 x 5
          295 x 5
          335 x 5 - Required Reps Only

          Step Ups:
          BW+90 x 7 (each leg) x 4 sets

          Wheel of Death: (from knees)
          BW x 10 x 3 sets

          Chins:
          BW x 10 x 2 sets

          Deadlifts weren't too hard today. I've never really done step ups before, and I didn't know how much weight to use. I think I picked it just right, because they were pretty tough. Actually, I've never really done much unilateral leg work at all. Today was the first time I've done the ab wheel too, and it was harder than I expected. About 45 minutes after lifting I did some hill sprints.

          Hill Sprints:
          9 x 40 yds.

          Comment


          • #6
            5/3/1 - Wave 2, Cycle B

            Bench Press Day

            Bench Press:
            190 x 3
            215 x 3
            245 x 4

            Cable Rows:
            175 x 7 x 4 sets

            Tricep Pushdowns:
            70 x 10 x 3 sets

            Not too hard today. Went lighter on the rows today. Did some cardio a couple hours later.

            Hill Sprints:
            10 x 40 yds.

            Comment


            • #7
              5/3/1 - Wave 2, Cycle B

              Squat Day

              Squats:
              230 x 3
              265 x 3
              295 x 7

              Stiff-Legged Deadlifts:
              225 x 7 x 4 sets

              Lunges:
              BW x 10 per side x 2 sets

              Hanging Leg Raises:
              BW x 10 x 2 sets

              Kroc Rows:
              100's x 10 x 2 sets

              295 x 7 was easy, I think I could have got at least 12. I didn't want to push it too much today though, but next week I will. Went light on SLDLs too.

              Comment


              • #8
                you do upper back on leg day?

                Comment


                • #9
                  Originally posted by thetim View Post
                  you do upper back on leg day?
                  Right now I'm training upper back every training day (3 times a week). I started doing it this wave to see how I responded to it. I only do 2-4 sets though. So far I've been recovering fine and haven't really been sore. We'll see how it goes after a wave or two. However, I don't go all out in intensity every time I train upper back.

                  Comment


                  • #10
                    Originally posted by crusher777 View Post
                    Right now I'm training upper back every training day (3 times a week). I started doing it this wave to see how I responded to it. I only do 2-4 sets though. So far I've been recovering fine and haven't really been sore. We'll see how it goes after a wave or two. However, I don't go all out in intensity every time I train upper back.
                    so when do you do events?

                    Comment


                    • #11
                      Originally posted by thetim View Post
                      so when do you do events?
                      Right now I'm not doing events. I'm home from college for the summer, but during the school year I train events every Monday with a few guys. Once I start doing events again in August I might have to stop training upper back as much. Actually I might have to cut down to 2 days in the gym and 1 events day a week.

                      Comment


                      • #12
                        ok that makes sense.

                        Comment


                        • #13
                          No workout today since the gym is closed for Memorial Day, but I'll get back in there tomorrow. I guess an extra rest day never hurt anybody anyway.

                          I've been thinking about what I'm going to do in August when I get back to school and start training strongman events again. I've come up with a rough template, but I'm still working on it and I'm sure I will make some changes to it.

                          Monday:
                          Events

                          Wednesday:
                          1 strict pressing movement (Bench Press, Military Press, Seated Military, Standing DB Press, Seated DB Press, Incline Bench, Incline DB Bench)
                          1 explosive pressing movement (Push Press, Push Jerk)
                          1 assistance exercise (Seated DB Press, Standing DB Press, Plate Raises, Side Laterals, Front DB Raises, Cable Crossovers)
                          rear delt and rotator work
                          Forward Holds or Crucifix Holds

                          Thursday:
                          Smith Machine Squats or Hammer Strength Squats (15-20+ reps)
                          Stiff-Leg Deadlifts or Zercher Deadlifts
                          Step-Ups or Zercher Squats
                          Weighted Sit-Ups
                          Side Bends

                          Saturday:
                          Power Cleans, Hang Cleans, or High Pulls
                          Chins, Bent Rows, or Cable Rows
                          Barbell Curls: 3-4 x 3-5
                          Hammer Curls: 3-4 x 3-5

                          Like I said, it's still in the works, and if anybody has any input or suggestions please let me know. I know there are a few things I need to work on so I may make some changes to address those issues.

                          First of all I need to work on my lockout strength on the log press. This may just require more work with the log, I'm not sure. I may try some 2 or 3 board presses and see if that helps any though. I need to work on my strength off the floor on the deadlift (even when it's a 9 inch pull, my weak point is still off the floor). I may add in speed deads, deficit deadlifts, or snatch grip deadlifts to help with that. I also need to work on my strength gripping the stones. I'm thinking cable crossovers may help with that since it is a similar motion. I also need to work on speed for tire flips and medleys, but I think that will just take more work on my events day.
                          Last edited by crusher777; 05-31-2010, 11:07 PM.

                          Comment


                          • #14
                            5/3/1 - Wave 1, Cycle B

                            Military Press Day

                            High Incline Shoulder Press:
                            100 x 3
                            115 x 3
                            130 x 4

                            Dips:
                            BW x 7 x 4 sets

                            Underhand Grip Pulldowns:
                            175 x 10 x 3 sets

                            Went light on dips and pulldowns today. I'll do deadlifts tomorrow and that will be my last workout of the week. Going to the beach Friday.

                            Comment


                            • #15
                              Whats up drew? The 5/3/1 is very good template for starting out in Strongman. To bad you are going to hte beach, Greg and I are doing the GA comp this weekend in Douglasville.
                              Central Georgia Strongest Man ~ 2nd Place Novice
                              Georgia Strongest Man ~ 5th
                              NWGA Muscle Strongman ~ 5th
                              2010 Ironfest Challenge ~ 3rd
                              2011 NAS Florida Strongman Championship ~ 2nd
                              2011 Central GA Strongest Man ~ 8th (Wont Ever happen again)
                              2011 Beast of the Bluegrass ~ 5th
                              2011 GA Strongest Man ~ 4th
                              2011 Emerald Coast Strongest Man ~ 2nd

                              Use the discount code KEM721 and get 5% off at Trueprotein.com.

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