T Nation

5/3/1 Strongman Programming

So I want to start training strongman lifts using the 5/3/1 program; however, the way I have my program sketched out right now has me concerned that I’m doing too much pressing. It currently looks like this:

Sun: front squat 5/3/1
Back squat 5x10
Leg curl 5x5
Prowler for conditioning
Mon: log press 5/3/1
Chin up 5x10
Incline dumbbell press 4x5
Cable row 4x8
Triceps 5x10
Biceps 100 reps total
Tue: conditioning
Wed: bench 5/3/1 (I still like to bench)
Weight Chin ups 5x5
Push press 5x10
Row 5x8
Peck dec 3x10
Reverse peck dec 3x10
Kroc row 1x50 per side
Thur: deadlift 5/3/1
Farmers walk/frame carry 4x20 meters
Squat 5x10
Prowler for conditioning
Fri: (events training/tricep)
Floor to overhead 3x3
Carry movement 3x20 meters (speed)
Tricep work

Again, the concern is too much pressing or volume in general. Let me know what you think and/or what you would change.


There are 2 different 5/3/1 strongman programs over at elite. I suggest you look at those. Both have event training build in