T Nation

Density Strongman Training Log


#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


#69

Squat Day

Conditioning
8 rounds
:20 Kettlebell Swings
:10 rest

Main Movement Giant Set

Power Cleans
145x3
170x3
195x3
/
Squat Jumps
4x3

SSB Squat
155x5
205x5
235x5
265x5
305x5
335x5
305x7

Hanging Leg Raises
7x5

Secondary Giant Set

Kettlebell Swings
7x5

SLDL
135x5
225x5
265x5
305x5
345x8
305x10
265x12

Hanging Leg Raises
7x5

Strongman

Yoke Walks 50 ft
395x2
455
515
395x5

Assistance

Belt Squats
3x10

Face Pulls
3x15

Glute Ham Raise
3x6


#70

OHP day on my day off!

Explosive Work

Med ball throws
4x3

Main Movement Giant Set

Chins
5xBWx3
BW+15x3
BW+45x2
BW+55x2
BW+65x1
BW+65x1
BW+65x3
BWx8

Axle Push Press
115x3
145x3
165x3
185x3
210x3
215x2
215x2
225x1
225x1
225x3
185x8

Hanging Leg Raise
10x5

Secondary Giant Set

Chins
BWx3
BW+15x3
BW+45x6
BWx12

Log Clean and Strict Press
135x3
150x3
170x6
135x12

Hanging Leg Raise
4x5

Strongman

Zercher Walks 50ft
220x2
260
290
220x3

Assistance

Pin Presses at Hairline 115lbs
3x10

Face Pulls
3x15

Reverse Hyper
3x10


#71

Deadlift Day today. Back a little fried from Monday which is most likely while I failed the 530lb attempt.

Main Movement Giant Set

Hang Clean 155lbs
4x3
/
Spit Squats 25lbs each hand
3x5

Deadlift
135x3
225x3
315x3
355x3
405x3
455x6
505x3
530x0 (Back rounded too much and I just quit it)

Ab Roller
7x5

Supplemental Giant Set

Split Squat 25lb each hand
4x5

SLDL
285x3
325x3
365x6
285x12

Ab roller
4x5

Strongman

Farmer Carry 50ft (each hand listed)
175x3
198
225

Assistance

SSB Squat 205lbs
3x8

Glute Ham Raise
3x6

85lb Dumbell Row
3x10


#72

Bench Day today. Did some mobility drills last night and felt pretty good. Cracked my back on my second joker set which was scary but I hang upside down for a bit and it felt good.

Main Movement Giant Set

Bent Over Rows
135x3
205x3
235x3
265x6
295x3
205x12

Bench Press
135x3
205x3
235x3
265x8
295x3
325x1
205x12

Obliques
6x5

Supplemental Giant Set

Bent Over Rows
205x3
235x3
265x6
235x8
205x10

Close Grip Bench
195x3
225x3
245x6
225x8
195x10

Obliques
5x5

Assistance Giant Set

Dips BW+55lbs
3x8

Facepulls
3x10

Reverse Hyper 6 plates
3x10

Strongman

240lbs Stone over bar
10x1


#73

Squat day from a few days ago

Main Movement Giant Set

Power Cleans
165x3
185x3
205x3
/
Kettlebell swings
3x5

Back Squat
145x3
235x3
285x3
325x6
355x3
285x12

Hanging Leg Raise
6x5

Supplemental Giant Set

Front Squat
215x5
245x3
275x5
245x5
215x5

Kettlebell Swing
5x5

Hanging Leg Raise
5x5

Assistance Giant Set

Good Morning 155lbs
3x8

Behind the neck press 75lbs
3x12

Dumbbell Rows 85lbs
3x10

Strongman

Yoke Walk 50ft
425x3
485
545


#74

Overhead Day from yesterday

Main Movement Giant Set

Log Clean and Press
100x5
140x5
160x3
180x6
200x1
215x1 (All Time PR)
140x12

Chins
BWx5
BWx5
BW+25x3
BW+55x5
BW+80x1
BW+110x1/2
BWx10

Hanging Leg Raise
7x5

Supplemental Giant Set

Log clean and push press
170x5
190x3
215x3 (ugly, TM for log PP is too high)
190x5
170x5

Chins
BWx5
BW+25x3
BW+55x5
BW+25x5
BWx5

Hanging Leg Raises
5x5

Assistance

Dips
BWx25
BWx20
BWx16
/
Band Pull aparts
4x25

Strongman

Zercher Walks 50ft
240x3
270
305


#75

Deadlift day today felt okay, back kinda sore from ohp on Monday

BW @ 215

Main Movement Giant Set

Deadlift
135x3
225x3
315x3
375x3
430x3
480x4
530x1
560x0 (didn’t want to push it)
375x10

Hang Clean 165lbs
4x3
/
Split squat 50lbs
2x5

Obliques
6x8

Supplemental Giant Set

RDL
305x5
345x5
385x5

Split Squat 50lbs
3x5

Obliques
3x8

Strongman/Assistance

Dips BW+75lbs
4x3

Farmer Carry 50ft weights are each hand
185
210
235
185

Assistance #2

Dips BW+75lbs
1x3

Facepulls
4x15


#76

Bench Day, killed it. Everything felt really good today cept stones but they never feel good. Hit 325 for a fast 1 rep and think I could have gone higher but didn’t wanna push it. Good to know my 1rm is higher on that now. Seems like the close grip is helping.

Explosive work

Med Ball Throws
3x3

Main Movement

Bench
Barx10
135x5
225x5
250x3
280x5
305x1
325x1
225x10

Bent Over Row
Barx10
135x5
225x5
245x3
275x5
305x1
325x1
225x10

Weighted crunch
8x5

Supplemental

Close Grip Bench
205x5
235x5
260x5
205x12

Bent Over Row
225x5
245x5
245x5
225x5

Weighted Ab Crunch
4x5

Strongman

Stone over bar
75x1
135x1
200x1
240x1
330x0
240 6x1

Conditioning

5 rounds with 5 breaths in between each round:
150lb sandbag carry 60ft
130lb Keg Carry 60ft


#77

Squat day from Saturday. Hit an all time PR for Squat which is really great for me considering my squats are horrible.

Main Movement Giant Set

Squat
Barx10
145x3
235x3
265x5
305x3
335x5
375x1
390x1
405x1 (All Time PR)
265x10

Power Clean
165x3
185x3
205x1
/
Kettlebell swing
5x5

Hanging Leg Raise
8x5

Supplemental Giant Set

Front Squat
225x5
260x5
290x3
225x10

Kettlebell Swing
4x5

Hanging Leg Raise
4x5

Strongman/Assistance

Yoke runs 50ft
455x2
515
575
455

Dumbbell Rows
3x10

GHR
3x5


#78

OHP day today. Didn’t feel too strong but finished it off. Probably could have done some of the assistance together with strongman work but I didn’t feel like it and I had the time to kill.

Main Movement Giant Set

Strict OHP
Barx10
95x5
135x3
155x3
175x7
195x2
135x12

Chins
BWx3
BWx3
BWx3
BW+15x3
BW+45x7
BW+70x2
BWx12

Obliques
7x5

Supplemental Giant Set

Log Clean and Press
150x5
175x5
195x5
150x10

Chins
BWx5
BW+15x5
BW+45x5
BWx10

Obliques
4x5

Assistance

Weighted Dips BW+45
3x10

Band Pull Aparts
3x30

Reverse Hyper 6 plates
3x10

Strongman

Zercher Walks 50ft
235
265
300
265

Sex Muscles

Bicep Curls 70lbs
3x10

Lateral Raise 15lbs
3x12

Facepulls Banded
3x15


#79

I just stumbled on your log, but awesome work in here man. I tried to make a bastardized 5/3/1 Strongman template a couple years ago and drove myself into the ground by underestimating how taxing the strongman work was. Lots of good work being put in. That’s a badass gym you’re training in.


#80

I’ll second @littlesleeper with the badass gym

congrats on the pr man
Please don’t call 405 horrible :slight_smile: