T Nation

Density Strongman Training Log


#49

@mortdk They have not, I checked at the comp and I was in 4th before the yoke and stones…pretty sure that put me down a lot. Thank you for the read and the kind words!

@OTHSteve I am 26 years old. Started strongman training last June.


#50

Meaning your a strong dude… if you’ll fall a bit behind at the end, well then you know what to improve.


#51

Bench Day. Good day, made some prs

BW 212.4

Main Movement Giant Set

Bent over Rows
135x5
200x5
230x5
260x8
200x16

Bench
135x5
200x5
230x5
260x7
200x16

Side Bends
5x8

Supplemental Giant Set

Bent Over Rows
175x5
205x5
230x8
175x16

Close Grip Bench
175x5
205x5
230x7
175x15

Side Bends
4x8

Assistance Super Set

Dips BW+10
4x12

Band Pull-aparts
4x15

Strongman

240lb stone over bar working on technique
8x1

Assistance #2

Axle Bicep Curls 50lbs
4x25


#52

Cardio day 2 days a go

4 rounds of:

150lb sandbag carry 50ft, sled drag, sled push, 150lb sandbag carry 50ft

Pretty gassed by round 4 but I finished


#53

Last day of 5s week. Got in a good training day, hit some PRs (I think).

Squats at 211lbs BW

Main Movement Giant Set

Power Clean
145x5
165x5
185x5
195x3
185x3
165x5

SSB Squat
65x5
155x5
235x5
255x5
295x9
225x18 (This sucked)

Ab Roller
6x5

Top Set from today:

Supplemental Giant Set

Power Clean
145x5
145x5
145x5
145x5

Front Squat
205x5
235x5
265x6
205x12 (This also sucked)

Ab Roller
4x5

Top Set:

Assistance Super Set

3 rounds of:
Good Mornings 155x8
/
Band Pull-apartsx15

Strongman

Yoke Runs 50ft
405
465
530
465
405


#54

Nice workout man, Brian Alsruhe style I like it.
I am doing his Darkhorse program atm.


#55

@mortdk Yeah, I started doing giant sets after he spoke about it and it have really helped with my conditioning so I stick with it. Darkhorse seems like a cool program, I might run it when things start to stall with my main lifts

Today was a good day. Hit solid sets on everything though my push press was kinda fried from squats yesterday. Started doing Zerchers and I hate them so much but only because I suck at them and I have no idea how to breathe while doing them. Only one way to get better!

Start of the 3s week, OHP day

BW at 213.6, cheat day gains

Main Movement Giant Set

Chin Ups
BWx3
BWx3
BWx3
BW+10x3
BW+45x7
BWx14

Axle Push Press
25x3
115x3
155x3
185x3
200x6
155x12

Hanging Leg Raises
6x5

Top Set:

Supplemental Movement Giant Set

Pull Ups
BWx3
BWx3
BW+15x6
BWx12

Log Clean and Strict Press
135x3
155x3
175x6
135x12

Hanging Leg Raises
4x5

Top Set:

Assistance

4 rounds of:
Dips BW+10x12
/
Band Pull-Apartsx15

Dips BW
1x25

Strongman

Zercher Walks 50ft
240
275
310
275
240

Top Set:


#56

Deadlift day today. Did pretty good considering my training max this cycle is a little to high, my back is fried from going to Disneyland yesterday, and there was a tiny doggo being cute in the gym today.

3s week continued, full of crap from Disneyland, woke up fat don’t want to weigh myself.

Main Movement Giant Set

Hang Cleans 175lbs
7x3

Deadlift
135x3
225x3
315x3
365x3
420x3
470x4
365x8

Ab Roller
7x5

Top Set:

Supplemental Movement Giant Set

Hang Clean 175lbs
4x3

Deficit Straight Leg Deadlift
290x3
335x3
370x6
290x12

Ab Roller
4x5

Top Set:

Assistance Supersets

Belt Squats 4plates
3x10
/
Band Pull-Aparts
3x15

Leg Extension
2x15
/
Band Pull-Aparts
2x25

Strongman

Farmer Carries 50ft
180 per handx2
205 per handx2
230 per handx1

Top Set:


#57

Felt pretty good today besides being very tired. Lifts all strong today besides stones cuz stones are the worst things ever.

Bench Day 3s week continued. Woke up at 211.6lbs

Main Movement Giant Set

Bent Over Rows
135x3
215x3
245x3
275x6
215x12

Bench Press
135x3
215x3
245x3
275x6
215x12

Leg Raises
5x5

Top Set:

Supplemental Giant Set

Bent Over Rows
215x3
245x3
275x5
215x10

Close Grip Bench Press
190x3
215x3
245x7
190x15

Leg Raises
4x5

Top Set:

Assistance

4 Rounds of:
Dips BW+15x8
/
Band Pull-Apartsx15

Dips BWx30

Strongman

240lbs Stone over bar
5x1

175lb Stone lap to extension
1x10

Set #4


#58

Last day of 3s week. Squats today. Don’t feel too beat up so I decided to train today instead of tomorrow.

Squat day weight is fat

Main movement Giant Set

Power Clean
155x3
175x3
195x3
155x3
/
Kettlebell Swings
3x5

SSB back squat
65x3
155x3
205x3
245x3
275x3
305x8
245x16

Obliques
7x8

Top Set:

Supplemental Giant Set

Kettlebell swings
4x5

Front Squats
220x3
255x3
285x5
220x10

Obliques
4x8

Top Set:

Assistance Giant Set

4 rounds:
Behind the neck press 65x10

Spit Squats 50lbsx8

Band pull apartsx15

Strongman

Yoke walks 50ft
435
435
500
565
200

Top set:


#59

Start of the 1s week, ohp day. Felt okay until I turned weird and now have a big knot in my back. Can’t breathe well. Got the training done anyways.

BW at 213

Main Movement Giant Set

Chin ups
BWx3
BW3x
BWx5
BW+35x3
BW+55x5
BWx10

Axle Push Press
Barx3
115x3
135x3
165x5
190x3
215x3 (Almost 4)
165x8

Hanging Leg Raises
7x5

Top set:

Supplemental Giant Set

Chin Ups
BWx5
BW+35x3
BW+55x5
BWx10

Log Clean and Strict Press
145x5
165x3
185x3
145x7

Hanging Leg Raise
4x5

Top set:

Assistance

4 rounds of:

Dips BW+15x10

Facepullsx12

Reverse Hyperx10

Strongman

Zercher walks 50ft
260
260
295
295
330

Top Set:


#60

Deadlift day. Switching the video over to the side allowed me to see that I am starting with my hips too low and need to work starting the pull with my hips higher. Also, this is the last week I had programmed for my deficit pulling. I don’t know what I am going to be programming next but we will see.

Woke up at 211lbs, 1s week deadlift day

Main Movement Giant Set

Hang Cleans 165lbs
5x3
/
Goblet Squats
2x5

Deadlift
135x3
225x3
315x3
395x3
445x3
495x3
395x7

Ab Rollout
7x5

Top set:

Supplemental Giant Set

Goblet Squat
4x5

Deficit Deadlift
315x3
355x3
395x4
315x8

Hanging Leg Raise
4x5

Top Set:

Assistance Giant Set

3 rounds of:

Incline dumbell 60lbsx10

Chest supported rows 30lbsx12

GHRx6

Strongman

Farmer Carry 50ft
195 each hand
195 each hand
215 each hand
245 each hand

Top Set:


#61

Bench Day today woke up at 209lbs

Main movement giant set

Bent Over Row
135x3
185x3
205x3
225x5
255x3
295x4
225x8

Bench
135x3
185x3
205x3
225x5
255x3
290x3
225x8

Leg raises
7x5

Top Set:

Supplemental Giant Set

Bent Over Row
225x5
255x3
295x4
225x8

Close Grip Bench
205x5
230x3
255x5
205x10

Leg raises
4x5

Top Set:

Assistance
3 rounds of:

Z Press 75lbsx10

Band Pull Apartsx15

GHRx5

Strongman
3 rounds of:

175lbs stone, lap to extensionx5

175lbs stone over barx1


#62

Finished up my 1s week with squats

Conditioning
10 minutes

Main Movement Giant Set

Kettlebell Swing
8x5

SSB Squat
155x3
185x3
205x3
255x5
290x3
325x5
255x10

Hanging Leg Raise
8x5

Supplemental Giant Set

Kettlebell Swing
5x5

Front Squat
235x5
265x3
300x3
235x3
235x3

Hanging Leg Raises
5x5

Assistance Giant Set

Behind the neck Press 65lbs
3x12

Pull Ups
3x10

Split Squat 155lbs
3x5

Strongman

Yoke run 50ft
465
465
530
600 in 13 seconds


#63

Training cycle over, starting a new one with lighter weights. Everything but my SSB squat and close grip bench are being decreased by 15/30lbs upper/lower. Same with the strongman work.
Going to run something a little different for this next training cycle to get some heavier work in:

5 days instead of 4, getting an extra upper body day in to work push presses separate from overheads. Everything will be sort of 5/3/1 style but a little different. Main movements will 85,90,95% working in the 10-15 rep range. Last set will always be a AMRAP. Supplemental will be 5/3/1 pyramid getting in the extra volume. The supplemental will not be a similar movement like I have been doing, as to increase the frequency and get some work done in some other planes of movement.

Day 1:
Main Movement: Axle Clean and Push Press/Chin ups
Supplemental: Close grip bench/rows
Strongman: Sandbag Carries
Assistance: CST, Rear Delts, Tris

Day 2:
Main Movement: Deadlifts/Split Squats
Supplemental: Front Squat/Kettlebell Swing
Strongman: Farmer Carry
Assistance: GHR/Reverse Hyper/Upper Back

Day 3:
Main Movement: Log Clean and Strict Press/Pull Ups
Supplemental: Dips/Row
Strongman: Zercher Carries
Assistance: CST/Rear Delts/Bis

Day 4:
Main Movement: Bench Press/Row
Supplemental: OHP/Pulll Ups
Strongman: Stones
Assistance: CST/Rear Delts/Bis

Day 5:
Main Movement: SSB Squat/Kettlebell Swings
Supplemental: RDL/Split Squat
Strongman: Yoke Carries
Assistance: Quads/Upper Back/GHR


#64

First day of the new training cycle. 5s week, here we go!

BW at 215 this morning due to me being sick

Conditioning
10 min

Main Movement Giant Set

Chin Ups
BWx5
BWx5
BW+35x5
BW+55x5
BW+55x5
BW+35x7

Axle Clean and Push Press
115x3
145x3
185x5
200x5
210x4
185x9

Hanging Leg Raises
6x5

Supplemental Giant Set

Dumbbell Rows 85lbs
5x8

Close Grip Bench Press
175x5
205x5
230x9
205x11
175x16

Leg Raises
5x5

First Assistance:

Behind the Neck Press 75lbs
3x8
/
Sandbag Carries 150lbs 100ft

Second Assistance:

Facepulls
3x20
/
Tricep Push Downs
3x15
/
Lateral Raises
3x12
/
Bicep Curls
2x10


#65

Deadlift Day Today

Main Movement Giant Set

Deadlift
135x3
225x3
315x3
325x3
375x3
430x3
430x3
430x8

Split Squats
7x5

Ab Wheel
7x5

Second Movement Giant Set

Kettlebell Swing
6x5

Front Squat
135x5
200x5
230x5
260x5
230x5
200x5

Hanging Leg Raise
6x5

Strongman

Farmer Carry 50ft
160
185
210 (8 seconds)
160x5

Assistance

3 rounds of:
GHRx6

Reverse hyperx10

Bent over rowsx5

Facepullsx15


#66

Strict Press day, low back a little fried but feeling overall pretty good.

BW@211

Conditioning
6 rounds of:
:20 Jumping Lunges
:10 Clapping pushups

Main Movement Giant Set

Pull ups BW
9x5

Log Clean and Press
100x5
115x5
125x5
140x5
160x5
180x5
160x7
140x9
125x12

Obliques
9x8

Supplemental Giant Set

Pull Ups
5x5

Weighted Dips
BWx5
BW+15x5
BW+45x14
BW+15x20
BWx25

Obliques
5x8

Strongman

Zercher Carry 50ft
210x2
240
275 in 8 Seconds
210x5

Assistance #1

Z-Press 75lbs
3x12
/
Reverse Pec-Deck
3x15

Assistance #2

Band Pulldowns
3x15
/
Fat bar curls 95lbs
3x8


#67

Great log press looking strong and smooth.


#68

@mortdk Thanks! It felt pretty solid though I am definitely waiting too long after the clean

So I am going back to 4 days per week. I am not eating enough calories to support 5 and my shoulder and back are pretty fried and this is supposed to be my lighter week! Not too much is changing just putting push press on my bench day and spreading the pressing and pulling volume along the week.

Bench Day

Conditioning
8 rounds:
20 sec on 10 second rest burpie to pullup

Main Movement Giant Set

Bent Over Row
135x5
165x5
195x5
225x5
255x5
280x5
255x8

Bench
135x5
165x5
195x5
225x5
255x5
280x5
255x8

Leg Raises with 5lbs
7x5

Second Movement Giant Set

Pull up
5x8

OHP
125x5
145x5
165x7
145x8
125x10

Hanging Leg Raise
5x5

Strongman

Stone Over Bar Singles
155lb
175lb
205lb
240lb
330lb (Failed :frowning: )
240x2 (Smashed finger on bar and called it, was getting sloppy)

Assistance

Incline Press 145
3x10
/
Face Pulls
3x15