HOW is this routine to get ready for strongman and get strenght
Monday:
Back squat: 4 sets 6-1
Front squat: 4 sets 6-1
bench press: 6 sets 8-2 reps
leg press: 3 sets 10
leg extension: 6 sets 20
leg curl: 6 sets 20
calf work: 6 sets 15
Tuesday:
Military press/ behind the neck shoulder press 6 sets 6-1
Db press 2 sets 10 reps
crucifix hold for 30 sec. 3 sets
rear delt 3 sets 10 reps
farmers walk 3 sets
the first 2 sets are light warm up sets though, i would just rep those 2 sets out
so it really only is 4 sets where it say 6, what are the iso movements that i should get rid off?? pleaze help me, but otherwise, can i see great strenght increases with this workout??
Thursday: same as monday
Friday: same as tuesday:
Saturday: same as wednesday
I also do cardio 2-3 times a week, swim, and sit in the sauna/ jacuzzi
When i do tuesday workout again on friday, should i leave out the deadlifts, and should i put grip work in where deadlifts were, or should i do grip work a couple time a week
and i do abs every day or every other day.
i am transition back into strenght training from bodybuilding, so my recent workout had me doing multiple sets and i was in the gym for about 1.5 hours.. my leg day looked like this.
squat: 4 sets 10 reps
leg press: 3 sets 12
lunges: 3 sets 20
leg curls:3 sets 12
hip adduction: 2 sets 12
hip abduction: 2 sets 12
glute raises 2 sets 12
I think i can handle volume work, i need some iso movements to get big, dont I? i wanna still get some fuller muscles
yea they do iso work once they were already strong as shit... But sorry you are no were close to strong. Work on getting stronger by lifting big weights. High intensity low volume
Yes i no im not strong as shit, but trust me ive been traing with high volume ever since i started lifting, i think i can do this at a high intensity,,,
ill atleast try the second routine and see how my gains progress, ok sir????
No offense, but why are you asking for help if you won't listen to what people say?
Sure, you might be able to handle high volume, but that doesn't mean its best. Too much volume and you will limit your strength gains. At least read "Westside for Skinny Bastards", like it or not...DeFranco knows more about strength training than you do.
If your making strength gains with a program like that, then its all good, I wouldn't change a thing. Everyone is different, if someone on here followed my training to the letter they would likely overtrain quickly - but ive slowly (very slowly) built it up the past few years to where it is.
That being said. WS4SB is likely a better program. Switch it up when you stall.
clean and press 10-30 reps
Farmers walk- walk around the gym
parallel crucifix - hold for 30 seconds
one arm snatches 20 -30 reps each arm
power stairs/parallel stairs -
overhead press on machine on axle 10-30 reps each arm
How is this workout, i added more event training, and changed some of the training so i spend less time training, should i should i squat, bench, dead, OH press, more than once a week?? what should my rep range be for event training on clean and press,one arm snatches, and power stairs (should i do all the stairs at my gym- 2 floors)???
Heyy Frank S. if you don't mind me asking, what is your workout like?? And is my workout i just posted better, or should i squat, suat, and OH press twice a week?? and for clean and press should i drop like olympic style or no just rip it up and catch it??
So, back squats up to a single on Mondays followed by front squats up to a single on Tuesdays? Plus, it still looks like the type of volume Lee Priest would use.
Why don't you just go to Alcoholiday's log in the training log section and see what he does? He trains for strongman and that would give you an idea of what you should be looking to set up.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
Just focus on variations of push presses/jerks, olympic lifts, squats, deadlifts, and pullups/chins and some unilateral stuff and you'll have a good base for the lifts.
3 or so lifts a day, a few days a week. Then events on a separate day if you have access to the equipment. If you don't, you can still get plenty strong on overhead lifts, and things like olympic lifts and squats have huge carryover to events by building explosive strength needed on events and leg strength and endurance (depending on the rep range) for events and timed events.
i'd rather see someone try and get stronger on the core lifts than to try and mimic events in a gym setting. Doing farmers walks w/ dumbbells is nothing like regular farmers walks. The whole thing is getting your traps and forearms used to the weight.
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Heyy Frank S. if you don't mind me asking, what is your workout like?? And is my workout i just posted better, or should i squat, suat, and OH press twice a week?? and for clean and press should i drop like olympic style or no just rip it up and catch it??
I go alot by feal these days. and im a PL not SM. Ive got a training log here too ive been keeping up to date for quite a while.
but right now
6 day split
sun - ME squat
5 or 3 or 1 rm in squat
accessory work
mon - Back
Rows + biceps
tue - DE/RE bench
10-15sets of bench (speed)
work up to near max single
accessory work
wednesday - Deadlift day
Work up to heavy single (increase each week)
add 3 inch platform and get some volume in (sets of 3)
shrugs / more hamstring work
thursday - Squat accessory
Squat variations, as much as 20sets.
raw squats, oly squats, box squats, speed squats etc. go by feel.
fri - off
Sat - ME bench
Max out some sort of bench variation (floor press, reverse band, etc)
accessory work
The reason why most people cant follow this is
- I hit a near max deadlift every week
- I hit a max bench every week, as well as a near max bench on another day
- I squat heavy as possible 2x per week.
I like going heavy, so this works for me. I hate doing much volume (although, it does work for me as well). And I generally stick to things I know will work to bring up my lifts 100% of the time.
for SM training, you need a base of strength in all the lifts. Something like the starting strength template would even be alright (Squatting 3x per week) then add a day for event based work if possible I think.
If I was a strongman (I plan on competing one day).. I would train very similar except almost all bench work would be overhead work. I would practice all the variations of overhead work.. but the push jerk may be the one to focus on I think.
I would also change my max effort squat day to an events day, and I would do more rack pulls and deadlifts for reps on my deadlift day.
Alco - what do you think of my SM plan.. makes sense to me.. LOL I guess it would change more when i pick a contest and know the events..
it makes sense.
squats should be used as an accessory movement more in season, where you should focus on building up the core lifts off season. In season is about getting better in the events, but we sometimes run through the events in the winter as well (since he have a training hall). Bringing up your strict press can be good in the off season as well, from a change of pace.
bench is still useful in strongman. The guys who weren't as refined in their oly techniques get huge benefits from a strong bench (Kaz) because of the tri strength you get from it. Dan Harrison (a HW AM) won a competition a week or two ago where he did a basic PLing template with little event work.
One thing you have to watch is the amount of work your low back takes though. Most all events are low back intensive, so some people have the ideology that you don't need to train the deadlift when training events. We still do things like trap bar pulls that don't put a lot of stress on the back, and have carryover to farmers picks.
Things like oly lifts have a huge carryover though, and i would prioritize those. They make someone a lot more "athletic" and develop speed and coordination that you don't get from doing speed deads or squats. Plus, if you're doing full cleans, you're getting the exploveness, front squats power, and your overhead all in one lift. Pretty good deal.
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strongman routine
I guess it would change more when i pick a contest and know the events..
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