T Nation

Density Strongman Training Log


#21

5s week continued. Deadlift and Push Presses today. My stomach felt horrible this morning and I just couldn’t really shake it so my lifting suffered a bit. Also, I saw myself in the mirror yesterday and decided to begin losing some weight. I am about 4 weeks out at this point and I think my conditioning could use a little weight loss. After that I will be continuing the weight loss for 8 more weeks. Don’t have a goal weight, just look better after 12 weeks. Calories down to about 2600 a day and I am going to see how that affects me and my training.

Did Axle deadlift and will continue with this cycle. Not lowering the weights even though I can’t lift as much, just pushing through.

Everything in lbs, Woke up at 207.5

Mobility

Was late so only did some foam rolling and lat stretches.

Main Movement Giant Set #1

Pull Ups Bodyweight
8x8-10
Axle Push Press (out of rack)
Barx10
115x5
135x5
155x5
175x9
195x5
155x9
135x14

Ab Rollouts
8x5

Main Movement Giant Set #2

Axle Deadlift
115x3
205x3
295x3
325x3
385x3
430x7
385x9
325x11

Hang Cleans 135lbs
3x5
/
Band Pull Aparts
5x20

Side Bends
8x8

Supplemental Giant Set

Behind the Neck Press
65x10
95x8
115x5

Goblet Box Squats
3x6

Dumbbell Rows 80lbs
3x10

Conditioning

Was going to do two more rounds of this but I was beat after the first round. It’s comp weight so being able to do it for a full round was good enough for me. Going to stick to lower weight and build conditioning in the next 2 weeks

250 keg carry 60ft -> 250 sandbag carry 60ft, 250 keg carry back 60ft -> 250 sandbag carry back 60ft

Overall, felt pretty back about the training. I am pretty sure it was my stomach and not the less calories as I hit a pretty good 5rm on the push press without much issue. Going to see how Friday goes.


#22

Conditioning today. Legs extremely sore, did some sled work to get rid of the DOMs.

Conditioning

20lb med ball throws
5x4

Sled walks 40 yards each set
1xunloaded with mats as resistance
2x180
2x225
1x270


#23

Felt terrible today, woke up with the stomach flu around 3am. Went back to sleep and woke up at 430 to go to the gym. Did my best for what I had going for me today.

Everything in lbs. Today I stand at 206lbs.

Mobility

Just some foam rolling as my hip flexors are pretty tight

Main Movement Giant Set #1

Bent Over Rows
135x5
185x5
205x5
235x10
205x12
185x15

Bench
135x5
175x5
205x5
235x9
275x3
205x11
175x15

Ab rollouts
5x5

Main Movement Giant Set #2

Power Cleans
135x5
155x5
175x5
/
Kettlebell Swings
3x10

Front Squat
135x5
195x5
225x5
250x8
225x8
195x12

Band Pull Aparts
6x20

Supplemental Movement Giant Set

Log Clean and Press Away 115lbs
3x10

Sumo Deadlift 295lbs
3x5

Pull ups
3x8-10

No conditioning today, already felt pretty over-reached and like shit. Going to do some tomorrow after events training.

I am officially just done with the full body. I started cutting my calories this week and I just do not have the energy needed to do this. Going to go to a 4 day upper/lower split from here on out to have less heavy volume and work on some weaknesses.


#24

Changing things up a bit, mostly due to my boredom with the training but also due to me feeling like I need to work on my weaknesses a little more and get main work in at a little higher of percentages. Rep grinding is great but I think I might be missing out on some technique work by not really ever doing technique work.

New lifting schedule is as follows

4 day barbell, 1 day events

Push Press, Deadlift, Squat, Bench as the four main movements

OHP, Deficit SLDL, Front Squat, Close Grip Bench as my secondary movements

Rest is just body building.

Main movement will be working up to a 5rm, 3rm or 1rm for that day. After that doing a back off AMRAP set at 80% of the rm.

Secondary movement will basically be the same but at lower intensity/higher rep range. Working up to an 8rm, 5rm and 3rm for the day then a back off AMRAP at 80% of the rm.

I feel like this will allow me to really push bigger numbers, get enough rest, force me to push myself and work movements I feel will help my strength. Going to track 3 months then switch up the secondary movements if a lift is not progressing.

I finished off the 5s week before and just wanted to keep things going since my comp is soon and I don’t want to peak incorrectly.

3s week. Woke up bloated as hell and didn’t weigh myself. Everything in lbs.

Mobility

DeFranco’s Agile 8 for upper body

Explosive Work/Warm up

Med Ball Throw
3x3

Axle Press
Barx10
105x3
125x3

Main Movement Giant Set

Chins
BWx3
220x3
245x3
275x3
280x3
225x6

Axle Push Press
145x3
165x3
185x3
210x3
215x3 (All Time PR)
175x8

Side Bends
6x8

Secondary Movement Giant Set

Pull Ups
BWx3
BWx3
225x6
250x5
BWx10

Log Strict Press
120x3
140x3
155x8
175x5
140x9

Ab Rollouts
5x5

Assistance #1 Giant Set

Incline Bench
135x12
145x10
145x10

Band Pull Aparts
3x20

Axle Bicep Curls
95x12
105x10
105x10

Assistance #2 Super set

Bodyweight dip burnout
1x30

Kroc Rows @80lbs
1x25

Conditioning

Prowler pushes 40 yards each round super-setted with lateral raises

Prowler
1x90
2x180
1x90

Lateral Raises @20lbs
4x15

I really enjoyed this training day, however it is a pressing day which is a different animal then legs when it comes to intensity and volume. I will see how deadlifts go tomorrow and if I want to continue this.


#25

Continuation of 3s week. Going to log both Tuesday’s workout as well as today. Really enjoying how I am setting up the training. Feels good to be under heavy weights again. Feeling fat as hell, still sticking around 207-208lbs. The extra bloat makes me feel stronger!

Tuesday

Main Movement Giant Set

Hang Cleans
135x5
135x5
135x5
/
Kettlebell Swings
5x5

Deadlifts
135x3
225x3
315x3
365x3
405x3
455x3
505x3 PR!
405x8

Ab Rollouts
8x5

Secondary Giant Set

Kettlebell Swings
6x5

Deficit Straight Leg Deadlift
135x5
225x5
275x5
315x5
345x5
275x10

Ab Rollout
6x5

Assistance Giant Set

Reverse Hypers 270lbs
3x10

Glute Ham Raise
3x5

Reverse Fly
3x15

Conditioning

3 rounds total. 30 sec of rest in between each round:

200lb sandbag 30ft, load sled drag back 30ft, push sled back 30ft, unload sandbag carry back 30ft.

Today

Main Giant Set

Power Cleans
135x3
165x3
185x3
/
Box Jumps
5x3

Back Squat
145x3
205x3
235x3
275x3
305x3
325x3
335x3
345x3

Ab Rollouts
8x5

Secondary Giant Set

Box Jump
5x3

Front Squat
145x5
195x5
235x5
255x5
195x9

Side Bends
5x8

Assistance Giant Set

Pause Squats 195lbs
3x5

SSB Good Mornings 155lbs
3x5

Glute Ham Raises
3x5

Conditioning

3 rounds total about a min. rest in between:
200lbs Sandbag carry 40 yards, Sled Push 90lbs loaded 40 yards


#26

Bench day, super fun and all of that. Pain in the knees today from my squatting session yesterday but overall pretty okay feeling. Last 3s week before the comp. Doing singles next week with lower volume then the week of comp just working on being fast.

Goal today was 275 for 3, got 285 for 3 so I am pretty happy with that.

Everything in lbs like always. No idea my weight, probably fat

Mobility

DeFranco Agile 8 Upper Body

Main Movement Giant Set

Barbell Row
135x3
165x3
195x3
225x3
235x3
245x3
265x3
275x3
285x3
225x8

Bench Press
135x3
165x3
195x3
225x3
235x3
245x3
265x3
275x3
285x3
225x8

Ab Rollouts
8x5

Secondary Giant Set

Close Grip Barbell Row
165x5
195x5
215x5
230x5
245x5

Close Grip Bench Press
165x5
195x5
215x5
230x5
245x5

Landmine Twists 35lbs
5x5

Explosive Work

Pause Bench 225lbs
5x2

Landmine Rows 70lbs
4x5
1x10

Assistance Giant Set

Dumbbell Bench Press 65lbs
3x10

Rear Delt Fly 30lbs
3x15

Dips
3x10

Conditioning

Pyramid style prowler walks adding 2 plates until it sucks and then removing two plates until back down to nothing. Walks were for 40 yards each, got up to 6 plates so 7 walks total.

Notes:
I really dig doing pause work now, my weak points on squat and bench are in the hole and I think this will remedy some of that.

Close Grip seems the best secondary movement to use as I need strong triceps for overhead pressing. Took me a while to figure out what my 5rm was for this.


#27

Event training today, everything working up to about 90% except for clean and press which I worked up to a heavy single for the day.

First Event Super Set

Axle Clean and Press
115x1
165x1
185x1
205x1
225x1

Yoke Walks 50ft down 50ft back
290
380
470
540
580

Second Event Super Set

Axle Clean and Press
235x1
245x0 failed rep
225x1
205x1

Farmer Walks
135 each hand
185 each hand
210 each hand
235 each hand

Third Event Super Set

Axle Clean and Press
195x1
185x1
165x1
165x1

Stone Over bar 240lbs
4x2


#28

Start of my 1s week and the last week before my deload. Overhead press day. Went extremely well, got two PRs and the biggest pump I have had in a while. Was going for 240 Push press and got a little higher.

Woke up at 208 today.

Mobility

DeFranco Agile 8 upper body

Main Movement Giant Set

Chin Ups
BWx5
BW+25x3
BW+45x3
BW+70x3
BW+90x2
BW+95x1
BW+45x5

Axle Push Press
115x5
165x3
185x3
205x3
215x1
230x1
240x1
250x1 (All time PR)
205x3

Ab Rollout
7x5

Supplementary Movement Giant Set

Pull ups
8x6

Log Clean and Strict Press
135x3
155x3
165x3
175x3
185x3 (All time PR as well)
145x10
145x5
145x5

Ab Rollout
8x5

Assistance Giant Set

Incline Bench Press
145x10
145x9
145x8
135x8
135x8
135x7

Band Pull Apart
6x15-20

Lateral Raises 20lbs
3x10
/
Axle Bicep Curls
3x8

Conditioning

5 Rounds of:

Prowler walks 40 yards with 90lbs on the sled. Did these on the mats instead of outside and it felt like I was pushing around 270lbs.

Overall, super happy about my PRs and the progress I have made in the overhead press. Looking forward to the rest of the week!


#29

Not my best day today. Low back pretty beat up from events training on Sunday. That’s okay though, can’t always be getting PRs

Deadlift day today, woke up at 211 this morning. Can’t wait to start cutting some weight after the comp, feeling rather chubby.

Mobility

Defranco Agile 8 Lower body

Main Movement Giant Set

Kettlebell Swing 88lbs
11x3

Deadlift
135x3
225x3
315x2
335x2
395x2
445x1
475x1
505x1
535x1
560x0 Failed rep, got to right above my knees. I am pretty sure I had it but didn’t want to tweak my back 3 weeks out.
445x3

Side Bends
11x8

Supplemental Movement Giant Set

Kettlebell Swings 88lbs
7x3

Straight Leg Deficit Deadlift
255x3
295x3
325x3
365x3
295x10
295x5
295x5

Side Bends
7x8

Assistance Giant Set

Barbell Row 225lbs
3x5

Reverse Hyper 270lbs
3x10

Glute Ham Raise
3x5

Conditioning

4 rounds of:

Event training for the medley. 200lb sandbag 50ft, 200lb keg 50ft, 200lb sandbag back 50ft, 200lb keg back 50ft.


#30

Bench day today. Been reading a lot of writings from GZCL and I want to incorporate some of what he said in his blog. Also, I have been trying to figure out how to fit strongman training into my training routine. I think doing 5 days per week is a little overkill and I think I am at a point where it is eating into my recovery to have a full strongman day after doing an upper/lower during the week.

Going off of how Brian Alsruhe trains, I have decided to go to 4 days per week with one day dedicated to a lift, and then use strongman training as either a conditioning tool or as an assistance to my main movement.

Something like this:
OHP day -> Front carries supersetted with pressing
Deadlift day -> Side handle carries of some sort
Bench Day -> stones supersetted with pressing
Squat day -> Yoke or tires

I think this will give me more of an opportunity to recover and not be so beat up for my strongman training.

Woke up at 207 due to low carb yesterday.

Main Movement Giant Set

Bent Over Row
135x3
185x3
205x3
235x3
245x3
255x3
265x1
285x3
225x8

Bench Press
135x3
185x3
205x3
235x3
245x3
255x3
265x1
285x3
225x8

Ab Wheel
9x5

Supplementary Giant Set

Bent Over Row
185x5
205x5
235x7
185x12

Close Grip Bench
185x5
205x5
235x7
185x12

Ab Rollouts
4x5

Assistance/Strongman

4 rounds of:
Stone Over Bar 240-260lbsx2
Dipsx15
Facepullsx15

Conditioning:

Prowlers 40 yards - 90lbs, 180lbs, 270lbs, 180lbs, 90lbs


#31

Last heavy day until the comp was yesterday. Squats and pain.

Woke up at 208 so losing a little bit of weight. Eating around 2500 calories a day, carbs around workouts. After dropping a fair bit of water I don’t think I am that fat. Still wanna lean out a bit before gaining weight again.

Took way too long on this day. Need to back stay more on track with training.

Main Movement Giant Set

Power Clean
145x3
165x3
185x3
195x1
205x1
225x1
195x1
185x1
185x1
185x1

Back Squat
135x3
185x3
205x3
225x3
265x2
305x1
325x1
345x1
365x1
385x1 (All Time PR)
305x3
365x3

Hanging Leg Raises
12x5

Supplemental Super Set

Front Squat
185x3
205x3
225x3
250x3
280x3
225x6

Hanging Leg Raise
7x5

Strongman/Assistance

Yoke Carry 100ft
290
380
430
500
570

Glute Ham Raise
5x5


#32

Last week before comp week so medium intensity for medium volume. Going to probably just take all of next week off. Felt okay today, back a little beat up from Squats yesterday.

OHP day, Don’t know my weight this morning but my six back is coming back in. At around 2500 calories every day, carbs around workouts.

Main Movement Giant Set

Chins
BWx3
BWx3
BWx3
BW+25x3
BW+35x3
BW+40x3
BW+35x3
BW+25x3

Axle Push Press
115x3
135x3
155x3
190x3
195x3
205x3
195x3
190x3

Side Bends
8x8

Supplemental Giant Set

Pull Ups
BWx3
BWx3
BWx6
BWx8
BWx10

Log Clean and Strict Press
125x3
150x3
175x6
150x8
125x10

Side Bends
5x8

Strongman/Assistance

Incline Press 145lbs
6x10

Band Pull Aparts
6x15-20

Front Carries 50ft
200lb Sandbagx1
200lb Kegx1
200lb Sandbagx1
200lb Kegx1
200lb Sandbagx1
200lb Kegx1


#33

Deadlift day today. Still the last week before comp week, last chance to go heavy before I have to take some time off.

Everything felt pretty good, I am trying to work on my deadlift form since I have a tendency to round my lower back and have back pain after deadlift sessions. No back pain today!

Main Movement Giant Set

Hang Cleans 145lbs
7x3

Deadlifts
135x2
225x2
315x2
365x2
415x2
435x2
465x3
475x2
485x2
465x3

Ab Wheel
7x5

Supplemental Giant Set

Hang Clean 145lbs
5x3

Deficit Deadlifts
255x3
325x3
365x6
325x6
255x6

Ab Wheel
5x5

Strongman

Farmers Carrys 50ft forward, 50ft back
185 each hand
215 each hand
240 each hand

Assistance

Glute Ham Raise Body Weight
3x6

Reverse Hypers 4 plates
3x10


#34

PM cardio

Prowler Sprints 60ft forwards 60ft back
90
180
270
325
270
180
90


#35

Bench Day. Felt really good having the day in between after deadlifts. Decided to go for a PR of 290 for 3. Went up quick, think I could have gotten 5.

Little fat today, 209.4

Main Movement Giant Set

Bent Over Row
135x3
205x3
205x3
235x3
265x3
275x3
290x3
270x6

Bench Press
135x3
185x3
205x3
235x3
265x3
275x3
290x3 All Time PR
270x6

Side Bends
8x8

Supplemental Movement Giant Set

Bent Over Rows
185x3
215x3
245x6
215x8
185x10

Close Grip Bench Press
185x3
215x3
245x6
215x8
185x10

Side Bends
5x8

Assistance Super Set

Dips +40 chains
6x10

Band Pull Aparts
5x20

Strongman

Stone Over Bar 260lb stone
5x2


#36

Last training day before the comp. Taking a whole week off, hope I don’t go crazy.

Squat day. Squats went great, front squats went to shit, yoke went to shit

Main Movement Giant Set

Squats
145x3
195x3
245x3
285x3
325x3
340x3
355x3
325x6

Jumping Squats 55lb kettlebell
8x3

Ab Rollouts
8x5

Supplemental Movement Giant Set

Front Squats
220x3
250x3
280x3 (TM too high for this went back down 10 lbs)
215x6
215x6

Jumping Squats 55lb kettlebell
5x3

Ab Rollouts
5x5

Assistance Super Set

SSB Good Morning
155x8
175x8
175x8

Pull ups
3x10

Strongman

Yoke Runs 50ft forward 50ft back
475
540
605
675 no run hold for 30 seconds


#37

Man of Steele comp this past weekend. Did a hell of a lot better than I thought I would do even though I didn’t place. I knew I was going to get crushed on the Yoke and the Stones but the rest I thought I was going to do a lot worse on. Came in at 199.1 for weigh ins which was a 15lb weight cut in 3 days as they announced that there would be subclasses for HW and MW. Unfortunately, by the end of the comp they did not decide to do this so I have no idea how well I did.

First Event: Axle Clean and Press
I hit my opening weight at 220lb pretty easy. I knew I was going to hit 240 but not sure about 260 since my max at that point had been 245. Hit 240 with relative ease but couldn’t get enough leg drive on 260 to get it over my head. The clean felt really good though. Not a lot of other competitors got 240 so I felt good at where I was at considering I was one of the smaller guys in my division.

Second Event: 250lb Keg, 250lb Sandbag, 500lb sled drag Medley
I was very worried about this one. I had no idea how the drag was going to on football turf. The first few guys went and were not doing so well. A lot of them couldn’t get the sandbag up as they were pretty tight. When it was my turn, the keg went very fast and the sandbag pick and carry went fast as well. I was not too gassed either. Got to the sled and started pulling. Was going fast but about half way through I got very gassed but pushed through and finished in about 62 seconds.

Third Event: 450lb Deadlifts for Reps
They announced that you could use touch and go on this which was a huge relief. I had been training with a dead-stop each rep just in case but I knew I could probably double my reps with touch and go. Went up and pulled 5 then had to drop it as I felt like I was going to puke. Got my shit together and repped out 3 more before time ran out.

Fourth Event: 675lb Yoke Walk 50ft down 50ft back
I knew I was going to suck at this. I am slow yoke walker so I knew this was going to be a fight. Felt way too heavy and I was slow as hell. Got to 50ft and the time ran out. I need to work on getting faster under heavier weight.

Fifth Event: 300lb stone over bar for reps
I had no idea how this was going to go. I do not have access to a bigger stone that I can load. My gym goes 240 small stone to 330 big stone. Lapped it and got it up on the bar but it fell back on me. I lapped it a second time but couldn’t get it up. First 0 I have ever gotten on a comp so that felt great.

Overall, I did way better than I was doing last year. My conditiong was great and my overhead press has gotten way better. Looking forward to what comes next!


#38

Back in the gym after taking a full week off for the comp. Was going for a 250lb push press today but just wasn’t having it. Rest of the day went great.

Main Movement Giant Set

Chin-ups
BWx3
BWx3
BWx3
BW+10x3
BW+45x3
BW+45x3
BW+70x1

Axle Push Press
125x3
145x3
165x3
205x3
225x1
235x1
250x0
205x5

Hanging Leg Raises
7x5

Secondary Movement Giant Set

Pull Ups
5x5

Log Clean and Strict Press
140x5
160x3
180x4
160x7
140x10

Hanging Leg Raises
5x5

Assistance/Strongman

Axle Push Press with Bands felt around 205 at top
10x3

150lb Sandbag 100ft run x 10


#39

Good shit man, congrats on doing well in your comp!


#40

@theonecamko Thanks! I appreciate the read