T Nation

First Time Posting in Strongman Forum


#1

Hey all, started strongman training a month ago and I have to tell you, it is awesome and rough at the same time. This is what my program consists of.
Week 1:
Day 1: Overhead press 5/5/5+
Incline Bench Press 5/5/5+
Face Pulls 2x20
Seated Dips 50 total
Hammer Curl 3x10
Sit-ups or Flutterkicks 3x8

Day 2: Deadlift 5/5/5+
Front Squat 5/5/5+
Weighted Walking Lunges 3x10 (50ft per set)
Goodmornings 3x15
Ab Roller 2x15

Day 3: Log Clean and Press 5/5/5+
Yoke Walk 3x distance (50ft per set)
Farmer Carry 3x distance (50ft per set)
Atlas Stones light series over bar

Week 2:
Day 1: Day 1: Overhead press 3/3/3+
Incline Bench Press 3/3/3+
Face Pulls 3x20
Seated Dips 60 total
Hammer Curl 4x10
Sit-ups or Flutterkicks 4x8

Day 2: Deadlift 3/3/3+
Front Squat 3/3/3+
Weighted Walking Lunges 4x10 (50ft per set)
Goodmornings 4x15
Ab Roller 4x15

Day 3: Log Clean and Press 3/3/3+
Yoke Walk 3x distance (50ft per set)
Farmer Carry 3x distance (50ft per set)
Sled Drag 2x distance (25ft per set)

Week 3:
Day 1: Day 1: Overhead press 5/3/1+
Incline Bench Press 5/3/1+
Face Pulls 5x20
Seated Dips 70 total
Hammer Curl 5x10
Sit-ups or Flutterkicks 5x8

Day 2: Deadlift 5/3/1+
Front Squat 5/3/1+
Weighted Walking Lunges 5x10 (50ft per set)
Goodmornings 5x15
Ab Roller 5x15

Day 3: Log Clean and Press 5/3/1+
Yoke Walk 3x distance (50ft per set)
Farmer Carry 3x distance (50ft per set)
Atlas Stones Heavy onto shelf

Week 4: Deload

Week 5:
Day 1: Overhead press 5/5/5+
Incline Bench Press 5/5/5+
Face Pulls 2x20
Close Grip Pushup AMAP
Cross Body Hammer Curl 3x10
Sit-ups or Flutterkicks 3x8

Day 2: Deadlift 5/5/5+
Front Squat 5/5/5+
Bulgarian Split Squat 3x10 (50ft per set)
Goodmornings 3x15
Suitcase Carry 3x distance (50ft per set)

Day 3: Log Clean and Press 5/5/5+
Yoke Walk 3x distance (50ft per set)
Farmer Carry 3x distance (50ft per set)
Atlas Stones light series over bar

Week 6:
Day 1: Overhead press 3/3/3+
Incline Bench Press 3/3/3+
Face Pulls 2x20
Close Grip Pushup 2xAMAP
Cross Body Hammer Curl 4x10
Sit-ups or Flutterkicks 4x8

Day 2: Deadlift 3/3/3+
Front Squat 3/3/3+
Bulgarian Split Squat 4x10 (50ft per set)
Goodmornings 4x15
Suitcase Carry 4x distance (50ft per set)

Day 3: Log Clean and Press 3/3/3+
Yoke Walk 3x distance (50ft per set)
Farmer Carry 3x distance (50ft per set)
Sled Drag 2x distance (50ft per set)

Week 7:
Day 1: Overhead press 5/3/1+
Incline Bench Press 5/3/1+
Face Pulls 2x20
Close Grip Pushup 3xAMAP
Cross Body Hammer Curl 5x10
Sit-ups or Flutterkicks 5x8

Day 2: Deadlift 5/3/1+
Front Squat 5/3/1+
Bulgarian Split Squat 5x10 (50ft per set)
Goodmornings 5x15
Suitcase Carry 4x distance (50ft per set)

Day 3: Log Clean and Press 5/3/1+
Yoke Walk 3x distance (50ft per set)
Farmer Carry 3x distance (50ft per set)
Atlas Stones Heavy onto shelf

Week 8: Deload


#2

Welcome to Strongman training. Do you intend on competing at some point?

Did you lay this program out based on 5/3/1 or was it provided for you?


#3

I do plan on competing soon. I initially started out on 5/3/1 Triumvirate to build a good strength base and to lose some fat. (Though tight in the chest and arms now, I’m able to wear shirts I hadn’t been able to wear in more than a year) and then moved to the 5/3/1 for strongman based off of Chase Karnes’ template. I changed a few things from the original template because my gym currently doesn’t have the ability to do certain exercises or I felt there wasn’t enough sets, but the overall template is still the same.