Hey guys,
Just thought I’d throw this out there. Darian “BIG D” (age 15, 185 lbs.) is preparing for a Strongman Competition in July here in Ft. Myers, Fl.
We are just (7) weeks away from the 3rd Annual Southwest Florida Strongman contest! This is the best venue location we have had in in three years! All the fun is taking place at Alli-Gators Sports bar and Grille, July 18th, 2009 with a Noon start time.
Head Judge will be none other than ASC Pro: Heath Allison.
Emcee none other than top ranked LWY AM: Dave Beers
There will be lo loud music!
There will be plenty of cold adult and non-adult beverages
Huge patio for spectators to watch the festivities and stay cool in the process
Large tents will be provided the competitors
There will be screaming fans cheering everyone
Numerous freebees given to the competitors
Numerous raffles to local businesses at the contest for spectators
Free $50.00 gift certificates given to the winner of eachh division
GET YOUR ENTRIES IN!!! Don’t know where to find them? Here is a link to the N.A.S. website: http://www.nastrongmaninc.com/upcoming/default.asp?PagePosition=4
Hope to see you at the show!!
For those of you in the area please stop by this event and show your support or if you’re as crazy as BIG D sign up to compete with him and other local strongman competitors.
I have listed BIG D’s 12 Week Strongman Program for anyone wishing to follow it and give it a try. Remember that Evolved Athletics is strongman, powerlifting and olympic weightlifting friendly. So, if you need a place to train and prepare for this or other events please contact Jeremy Barnett for more information at 239-851-3940 or CrossFittb@yahoo.com.
All sets, reps, weights and rest periods are prescribed for Darian “BIG D”. Please adjust for your own specific needs.
Week 1:
Fri.: Squats 70%- 5 x 95 lbs., 5 x 135 lbs., 3 x 185, 2 x 195, (8 sets x 5 reps x 295 lbs.) rest 3-5 min.
Lunges Weighted- 2 x 30 yrds walking
Lat Pull Down- 4 x 8
DB Rows- 3 x 10 each side
Sat.: Log Press 70%- 150 lbs. x 60 sec. x 3 sets max reps (rest 4-5 min.)
Bench Press 70%- 5 x 100, 5 x 135, 3 x 155, (5 sets x 12 reps x 185 lbs.) (rest 3-4 min.)
Kettlebell Swings- 3 x 60 sec. x 70 lbs. max reps (rest 3-4 min.)
Sun.: Fat Bar Deadlift 70%- 285 lbs. x 60 sec. x 3 sets max reps (rest 3-5 min.)
Rack Pulls- 5 x 322, 5 x 345, 3 x 370, 3 x 390, 2 x 440
Yoke Carry 50 feet- 70%=385, 75%=410, 80%=440 x 2 sets for best time
GHD Hypers- 3 x 10
GHD Sit-Ups- 3 x 20
Week 2:
Fri.: Front Squats 75%- 5 x 95, 5 x 135, 3 x 185, 2 x 195 (8 sets x 5 reps x 315 lbs.) (rest 3 min.)
Box Step Ups Weighted- 2 x 10 each leg
Pull Ups- 4 x 10
Sled Rope Pulls Hand Over Hand- 5 x 20 feet x 300 lbs. (rest 3-4 min.)
Sat.:Incline Log Press 75%- 160 x 60 sec. x 3 sets max reps (rest 3-5 min.)
Chain Holds (Hands level height with shoulders) 17 lb. chain each hand hold for 60 sec. x 3 sets (rest 3 min.)
DB Lateral Shoulder Raises- 4 x 10
DB Rear Delt Raises- 3 x 10
Sun.: Stones Lifts- 180, 200, 220, 240 lbs. x 3 sets each (rest 4-5 min.)
Sumo Deadlift- 5 x 135, 5 x 225, 3 x 275, 3 x 315, (8 sets x 5 reps x 345 lbs.) (rest 3-4 min.)
Truck Push 100 feet x 4 sets best time each round (rest 4-5 min.)
GHD HYpers 3 x 10
GHD Sit Ups 3 x 20
Week 3:
Fri.: Squats 80%- 5 x 185, 5 x 230, 3 x 280, 3 x 300, (5 x 4 x 335) (rest 3-4 min.)
20 foot Rope Climb x 2 sets
Plyo Box Jumps- 3 x 10
Kettlebell Plank Rows (Renegade Rows)- 10 x 30 lb., 10 x 35 lb., 10 x 40 lbs. each arm (rest 2 min.)
Sat.:Chain Holds (Hands level height with shoulders) 17 lb. chain each hand hold for 60 sec. x 4 sets (rest 3 min.)
Log Clean N Press-170 lb. x 60 sec. max reps x 3 sets (rest 3-5 min.)
DB Front Shoulder Raises- 3 x 10 (rest 2 min.)
Sun.:Yoke Carry 50 feet- 75%=410, 80%=440, 85%=470 x 2 sets for best time
Truck Pull with Chest Harness 100 feet best time x 4 sets (rest 4-5 min.)
Tire Flips 4 x 30 yrds. best time (rest 3-4 min.)
GHD Hypers 4 x 10
MB Trunk Rotations 3 x 20 each side
Week 4:
Fri.: Front Squat with Chains 85%- 5 x 95, 5 x 135, 3 x 185, 3 x 225, (5 x 4 x 355 lbs.) (rest 3-4 min.)
Pull Ups 4 x 10 Super set with—
Box Step Ups 4 x 10 each leg (rest2-3 min.)
Heavy DB Rows 4 x 8 each side (rest 3 min.)
Sat.: Bench Press 85%- 5 x 135, 5 x 185, 3 x 200, (5 x 4 x 225) (rest 2-3 min.)
Log Press 85%- 180 x 60 sec. max reps x 3 sets (rest 3-5 min.)
KB Swings Single Arm Alternating- 3 x 10 each arm x 50 lb. (rest 3 min)
KB Cleans- 4 x 10 each arm
Sun.: Sumo Deadlift 85%- 5 x 135, 3 x 185, 3 x 225, 3 x 275, 2 x 315, 2 x 350, (5 x 4 x 390) (rest 3-5 min.)
Famers Carry- 180 x 30 yrds, 220 x 30 yrds, 260 x 30 yrds, 300 x 30 yrds (rest 3-5 min.)
Rack Pulls from Knee Height- 380 x 6 sets of 4 reps
Knees to Elbows 3 x 20
GHD Hypers 2 x 10
Week 5:
Fri.: Box Squats 90%- 5 x 135, 5 x 185, 3 x 225, 2 x 290, 1 x 315, 1 x 345, (3 x 3 x 375) (rest 3-5 min)
KB Overhead Lunges- 2 x 30 yrds (rest 2 min.)
Lat Pull Down- 5 x 6 Heavy (rest 3-4 min.)
DB Rows 5 x 6 Heavy (rest 3-4 min.)
Sat.: Incline Log Press 90%- 200 x 60 sec. max reps x 3 sets (rest 3-5 min.)
Chain Holds (Hands level height with shoulders) 17 lb. chain each hand hold for 60 sec. x 4 sets (rest 3 min.)
Lateral DB Shoulder Raises- 5 x 10 (rest 2-3 min)
Sun.: Stones- 180, 200, 220, 240 Timed x 3 sets (rest 5 min)
Yoke Carry- 80%=440, 85%=470, 90%=495 x 2 sets (rest 4-5 min)
Truck Push 100 feet x 4 sets Beat Previous Times from Week 2 (rest 4-5 min)
Knees to Elbows 2 x 20
MB Trunk Rotations 2 x 20 each side
GHD Sit Ups 2 x 20
Week 6:
Fri.: OFF-- REST
Sat.: Strongman Event Trial
Fat Bar Deadlift- 405 x 75 sec. max reps (rest 5-10 min.)
Log Press- 215 x 75 sec. max reps (rest 5-10 min.)
Stones- 180, 200, 220, 240, 260, 280 Best Time (rest 10-15 min.)
Chain Holds- 17 lbs chains each hand held at shoulder level for best time 75 sec. max
Sun.: OFF–REST
Take a week off, rest and prepare for competiton next weekend.
Videos:
BIG D 280 lb. Overhead Yoke Carry
BIG D 440 lb. Farmers Carry
BIG D 464 lb. Deadlift & 261 lb. Bench Press
BIG D 500 lb. Yoke Carry 50 Feet
