5/3/1 Strongman Log

Training Logs
1

I’m going to use the 5/3/1 Program and apply to strongman training.
For first training cycle this will be routine:
DAY 1 DEADLIFT (max 565)
Cleans
Unilateral Leg press
Calves
Abs
DAY 2 BENCH (max 375)
T-Bar Rows
Dips
Pullups
Triceps
DAY 3 ATG BACK SQUAT (max 375)
Axe Cleans
Pin Pulls
Hamstrings
Abs
DAY 4 LOG CLEAN & JERK (max 290)
DB Incline Press
Kroc Rows
Shrugs
Biceps
DAY 5 EVENT TRAINING

I’m planning on doing a meet Oct 10, as a LW (231). Monday morning I weighed 268 so I will definitely be including conditioning training for weight loss. I’m using Starnes carb cycling for my diet.

8/23/09 BW 268.2

DEADLIFT 330x5 380x5 435x10
CLEAN & JERK 95kgx3+1, 3+1 100kg/3+1 105kg/3+1
UNILATERAL LEG PRESS 90x10 140x10 180x10 200x10
1A SEATED CALVES 3 sets
1B INCLINE SITUPS 3 sets

8/24/09 REST

2

8/25/09 BW 262.4

BENCH PRESS 220x5 255x5 290x9
TBAR ROWS 135x10 160x8 180x6 190x5 200x5
1A DIPS 15,12,8,7,8
1B PULLUPS 6,5,5,4,3,2
2A EZ CURLS 3 sets
2B CABLE EXT 3 sets

3

8/26/09 BW 258.8

TMx20’ Steady-State walking

4

8/27/09 BW 257.8

SNATCH singles 70kg, 75, 70, 79, 75, 83
ATG BACK SQUAT 220x5 255x5 290x11
PIN PULLS (18") 315x12 365x12 405x10 455x10 500x8

5

8/28/09

10" LOG CLEAN & JERK: 160x5 180x5 200x10 220x1 240x1 250x1
MACH MILITARY PRESS: 150x12 175x12 200x8 225x5
DB ROWS: no straps 120x12,10,8,6
1A BB SHRUGS 3 sets
1B SIDE RAISES 3 sets
2A TATE PRESS 2 sets
2B HAMMER CURLS 2 sets

8/29/09

OH MEDLEY: BB, AXE, 10" LOG 6 sets up to (210,235,240)
AXE CLEANS: 207x2 217x1 227x1 231x1 241x1,1 231x1
FARMERS WALK: 100ft/ 200, 220, 242x2
BACKWARD SLED DRAG: 50ft/ 180, 200, 225, 250

8/30/09

CLEANS: 110kgx2,1 115x1 120x1,1 125x1
DEADLIFT: 365x3 410x3 460x8
UNI LEG PRESS: 90x12 140x12 180x12 230x10 270x8
1A SEATED CALVES 3 sets
1B INCLINE SITUP 3 sets

6

8/31/09 20’ Lifecycle hill L6

9/1/09

BENCH PRESS: 245x3 275x3 315x5

FRONT SQUAT & JERK 90kgx1 100x1 110x1
JERKS 82kgx5 90x5 95x5

PIN PULL (18") Challenge: 135x3 225x3 315x3 405x3 500x4 585x3 675x1 765,725/misses I lost

1A DIPS 15,15,10,10
1B PULLUPS 8,7,5,5

Will have to miss Fresno comp, going to different comp in Chico, CA instead. This is going to be a bench press, deadlift, clean & jerk, and snatch meet. This is the first kind like that I have seen held and since I wanted an excuse to really start focusing my Oly lifts again this is perfect.

7

9/2/09

ATG BACK SQUATS: 245x3 275x3 315x8
PIN PULLS (18"): 405x12 500x10 550x6
INCLINE SITUPS 3 sets

8

9/3/09 REST

9/4/09

Challenge LOG C+J hit 270

9/5/09 REST

9/6/09

LOG C & J 170x3 195x3 220x6
MACH MILT
T-BAR ROWS
DB EXT
HAMMER CURLS

9/7/09 REST

9/8/09

BENCH PRESS 255x5 290x3 330x4
DIP
PULLUPS