Density Strongman Training Log

OHP day yesterday

Main Movement

Log Clean and Press Away
Worked up to 200x3
210x3 push press
180x6 strict
145x12 strict
150x3x5 Push press

Chins
BWx2x3
BW+25x3
BW+45x3
BW+55x3
BW+70x3
BWx3x10

Assistance

Dips
BW+25x5x10

Band Pull Aparts
5x20

Ab Wheel Rollouts
5x10

Conditioning

150lb sandbag 100’ runsx3

Been gone for a bit so getting back into things. Didn’t stop training but was not really dedicated to anything. Going on a slow weight loss time right now. I got up to my goal of 220lbs and now I feel too fat. Going to start a new program on top of it.

Diet-wise, starting at 2400 calories and weighing myself every morning, Giving myself one cheat meal per week. 210g protein rest from carbs and fat. I don’t know if I have ever established this on the forum but I do not eat beef or pork so my protein comes from mostly chicken, milk, protein powder and plants.

Programming-wise I will be doing below, my goal is just to get stronger overall.
Day 1: Press day
Main movement: Log Clean and Press Away 5/3/1, jokers and fsl amrap
Secondary Movement: Log clean and push press 5x5 second set last (75%, 80%, 85%)
Assistance Pressing Movement: Incline Bench Press 3x10
Chins, band pull aparts, unweighted abs, bicep curls giant setted

Day 2: Deadlift Day
Main Movement: Deadlift 5/3/1, Jokers, fsl amrap
Secondary Movement #1: Farmer Carries 5/3/1 ish
Secondary Movement #2: Stone loading 5/3/1 ish
Assistance: GHR, weighted Abs, reverse hypers

Day 3: Bench Day
Main Movement: Bench 5/3/1, Jokers, fsl amrap
Secondary Movement: OHP with axle 5x10 fsl
Assistance pressing movement: dips 3xamrap
Rows, band pull aparts, sandbag carries, bicep curls giant setted

Day 4: Squat day
Main Movement: SSB Squat 5/3/1, Jokers, fsl amrap
Secondary Movement #1: Yoke runs 5/3/1 ish
Secondary Movement #2: Tire Flips 5/3/1 ish
Assistance: GHR, Reverse Hyper, Weighted Abs

Training max currently used:
Log clean and press: 195lbs
Log clean and push press: 215lbs
Deadlift: 510lbs
Farmers: 240 each hand
Bench: 300lbs
SSB: 245lbs
Yoke: 610lbs
Chins: 295lbs

Been up since 4 am and decided to go into the gym instead of the after Thanksgiving weekend craziness that will be at the gym. Felt okay, almost threw up

OHP Day

Main Movement Giant Set

Log Clean and press away
145x2x3
165x3
185x5
195x3
205x1
145x10

Chins
BWx3x5
BW+45x5
BW+60x3
BW+75x1
BWx10

Hanging Leg Raises
5x10

Secondary Movement Giant Set

Log clean and push press away
180x5x5

Chins @ BW
5x5

Band Pull aparts
5x20

Assistance:

Incline dumbbell press @ 70lbs each hand
1x12
1x11
1x10

Bicep Curls @ 75lbs
1x12
1x11
1x10

1 Like

Deadlifts from a couple of days ago

Main movement
Deadlifts
405x3
455x5
475x3
485x3
495x3
405x7
355x9

Supplemental
Hex bar deadlift
455x6
410x9
355x12

Strongman
Stone loading
100x3
200x1
200x1
200x5
150x7

Assistance
Weighted ab crunches
3x8

GHR
3x5

Been a while since I have posted. Was training for a comp but it was cancelled so now its back to the off season. Was going to do CSM but the weights are just too much for me. Basic off season template below:

Bench Day: 5/3/1 FSL AMRAP, Log clean and push press 4x5-10, rows, chins, Rear delt, bicep
Deadlift Day: 5/3/1 FSL AMRAP, Stone loading, Farmers, Abs
OHP Day: 5/3/1 FSL AMRAP (strict with axle), Dips for a lot, rows, chins, rear delt, bicep
Squat Day: 5/3/1 FSL AMRAP (ssb), Tires (sometimes continental cleans), yoke, abs

That is pretty much it. Get stronger, keep TM light, progress. Probably gonna be a few months before I compete again. Got a lot of work to do.

OHP day from Sunday

Axle Press
Barx10
115x3
145x3
165x3
185x7
205x1
145x14, 4, 2

Chins
BWx3x10
BW+25x3
BW+45x7
BW+65x1
BWx14

Band Pull aparts
5x20

Dips Bodyweight
1x28
1x24
1x18

Rows 75lb dumbbell
3x15

Axle Curl
100 reps

Prowlers EMOM 180lbs 10 minutes

Deadlift Day from yesterday

Forward Jumps
3x5

Deadlift
135x3
225x3
315x3
370x3
425x3
475x6
530x1
370x12

Stones
100x5
205x3x3

Farmers
3 50’ runs at 215lbs each hand

Abs (wheel)
5x10

1 Like

Bench Day today

Bench
Barx5
135x3
185x3
215x3
245x3
280x6
310x1
215x15

DB Rows 90lbs
5x10

Log clean and push press
165lbx4x8

Pull ups
5x8

Rear Delt Flies
35lbsx3x12

Hammer Curls
35lbsx3x15

Sled Drags 5 sets

1 Like

Squats

SSB Squats
260x3
295x3
335x3
370x3
335x6
260x14

Power Cleans
135x3
145x3
165x3x3

Yoke Runs 50’
445
515
575

Reverse hypers
3x10

GHR
3x6

OHP

Axle strict
155x5
175x3
195x5
225x1 (All time pr here)
225x4 push press
155x10

Chins
BWx5
BW+25x3
BW+45x5
BW+70x1
BWx10
BWx10

Incline pressing
175x5x5

DB Rows
5x15

Dips
1x28
1x24
1x19

Axle curls
1x100

Deadlift Day

Deadlifts
405x5
455x3
505x5 (All time PR here)
395x9

Squats
115x10
145x10
185x10
225x10
255x10

Hanging Leg Raises
5x10

Stone to Shoulder
EMOM 10 minutes 170lb stonex2

Bench Day

Bench
235x5
265x3
295x4
235x10
235x8x5

DB Rows 90lbs
10x10-15

Band Pull Aparts
5x20

Hyper Extensions
3x15

DB Bench 65lbs
3x15

Notes: Most of the strongman stuff was taken from the gym so I didn’t have a log to work with and just went with a shit load of benching. Pecs hurt for a few days

Squat Day

Jumps
3x5

SSB Squat
275x5
315x3
350x3
275x9

Abs
5x10

700lb tire flips
5x3

Good Mornings @ 185lbs
3x10

Neck flexion @ 25lbs
3x15

Prowlers
2x40 yards @ 90lbs
2x40 yards @ 180lbs
2x40 yards @ 270lbs
resting 1 minute between sets

Note: That ends my training cycle. Moving on from here I need to change things up since the gym I am going to has a lot less strongman equipment now. Missing a yoke, log and farmers but has tires, stones, kegs and an axle.

New training cycle to accommodate the absence of some equipment at my gym that I like to use. I will be going to another gym 1x per week to do event training on one day. I don’t usually like to do this but I want to train with a log and farmers and this is the only way I am going to be able to do it.

Day 1: Press Day
Day 2: Deadlift Day
Day 3: Bench and Squat Day
Day 4: Events

Don’t fully know how I am going to do it but it should go something like this:

Press day:

  1. Axle press 5/3/1 FSL AMRAP supersetted with weighted chins to match to reps and intensity
  2. Incline press with the axle since it will be there 5x5-10 FSL supersetted with BW chins
  3. Dips 3xamrap supersetted with band pull aparts (going for rep maxes on dips)
  4. Poundstone curls 1x100
  5. Traps 3 sets

Deadlift Day

  1. Deadlifts 5/3/1 FSL AMRAP
  2. Stone to shoulder 5 sets
  3. GHR supersetted with Reverse hypers 3x15
  4. Prowlers or sleds

Squat and Bench Day

  1. SSB Squat 5/3/1 FSL AMRAP
  2. Bench 5/3/1 FSL AMRAP
  3. Tire fips 5 sets
  4. DB Benching 5 sets
  5. Prowlers or sleds

Events

  1. Log clean and press 5/3/1 FSL AMRAP
  2. Farmers 3 sets
  3. Yoke 3 sets

OHP Day Today start of new cycle and training program

Axle Press
135x5
155x5
175x8
205x8 push press
135x?? lost count maybe 15

Superset

Chins
BWx5
BW+10x5
BW+35x8
BWx15

Incline press @ 175lbs
5x10

Superset

Chins @ BW
5x5-8

Dips
1x30
1x25
1x17

Superset

Band Pull aparts
3x33

Poundstone curls
1x100

Shrugs @ 110lbs each hand
3x15

Why did the stuff get taken?

@duketheslaya The gym owner is not a strongman so a lot of the strongman equipment is owned by a dude that trains there. I guess some of the guys that don’t train with them on their strongman Saturdays were abusing the equipment so he took them home. I don’t do the strongman Saturdays with them so I have to go to a different gym to get my event training in.

Deadlift Day

Jumps
3x5

Deadlift
135x5
225x5
315x5
355x5
405x5
455x8
355x3x10

Superset 3x10 deadlifts with ab wheels

Tire Flips
3x8 with a 450lb tire

Superset with

Neck exercises 3x12

GHR
3x6

Supersets with

Bulgarian Split Squats
3x10

Notes: Doing tire flips with that light of a tire didn’t seem like it was increasing my strength but more my endurance. Probably going to move to the 550lb tire for 5x5s. Deadlifts felt heavy, definitely going back 3 cycles after this one

Bench Day

Bench
Work up to 200x5 superset warm ups with band pull aparts 3x33
235x5
265x8
205x3x10

Super set working sets with

10 rep 80lb dumbbell rows 6 sets

Z presses
3x10 @ 65lbs

Superset with

Face pulls 3x15

Hammer curls
3x15

Notes: Bench felt pretty good. Was trying to see if I could do a bench day in between my squat and deadlift day and not hit my recovery too hard.

Squat Day

Jumps
3x5

Front Squats
135x5
155x5
185x5
205x5
245x5
275x6
275x4
275x5
205x3x10

Super set 3x10 sets with

Ab rollers
3x10

Power cleans
1x5 @ 135
1x5 @ 140
3x5 @ 155

Good Mornings
3x10 @ 155

Prowlers
2x40 yards w/ 90lbs
6x40 yards w/ 180lbs

Notes: Doing the extra sets of front squats was kinda stupid. Felt too beat up. I think I am going to stick with the AMRAP top set. Also, I have not done front squats in a while and they didn’t feel too bad but my training max is definitely too high. Will have to back off a bit after this cycle.

Do not know if I will be combining my squat and bench days yet, will find out on Saturday. I probably will was thinking something like:

Squats 5/3/1 FSL 3x10,8,5
SuperSet with abs
Bench 5/3/1 FSL 3x10,8,5
Superset with rows
Power Cleans 5x5
Hamstrings supersets with shoulders

Again, I will see how I feel on Saturday

1 Like

Strongman Day

Log clean and press
155x5
180x5
205x8
155x3x10

Yoke to Farmer Medley 50’ runs
400 / 155 (each hand)
455 / 180
515 / 205

Stone over bar
215lb stone
2x5
1x8

Notes: Have not done a implement only day in a long while and I liked it. Got to get all my shit done and not have to feel like I am tacking them on at the end of the day.

2 Likes