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5/3/1 and Strongman Template


#1

Hello I'm trying to come up with a template for 3 days a week training that blends 5/3/1 and Strongman. This is what I've come up with below. Critiques are welcome and much appreciated.

5/3/1 with Strongman
Training on Mon, Wed, Fri. Rotate A,B,C,D
Main goals are strength and conditioning. Having fun with Strongman training.

Workout A:
Log Cleans 5/3/1
Deadlift 5/3/1
Ab Wheel 3 sets
Heavy Carry: Yoke, Zercher, Sandbag, Keg, Atlas Stones, etc. (pick one and work it hard)

Workout B:
Overhead Press 5/3/1
Log Press, Axle Press, KB Press, DB Press, Waiter Carry, etc.
Pull-ups, Ring Rows, DB or BB Rows etc.
Pick a combination of the above exercises. Assistance done as conditioning medley.

Workout C:
Power Clean 5/3/1
Front Squat 5/3/1
Hanging Leg Raises 3 sets
Farmer's Walks. cycle through heavy, medium, and light weights and varying distances.

Workout D:
Log Press 5/3/1
Wall Walks, Ring Push-ups, Push-ups (BW or weighted), Handstand Push-ups etc.
Pull-ups, Ring Rows, DB or BB Rows etc.
Pick a combination of the above exercises. Assistance done as conditioning medley.
Shrugs & Curls done for 2-3 sets of high reps.


#2

Any reason to not just follow the 5/3/1 for strongman program that Chase Karnes already built?


#3

I just Googled that one. It looks good. Thanks. I saw in another thread you mentioned you live on the Central Coast. Where abouts? I live in Orcutt and work in SLO.


#4

Haha, that’s crazy. I’m around the Lompoc area. Small world.


#5

I second the Chase template


#6

3rd it. I’ve been using his program as an outline for a year + and I have made huge progress.