T Nation

HHF's Strongman Training

Recently, i did my first strongman contest. A silver level NAS event in Allegheny Valley, right outside of Pittsburgh. Im hooked. I will post my workouts here.

Here is my last workout from 7-16-08

Yoke

Yokex50’
Yokex50’
Yoke+90x50’
Yoke+90x50
Yoke+180x50’x2
Yoke+270x50’x2
Yoke+360xpickx1
Yoke+270x50’x4

Reverse Hypers

50x10
100x10
120x10
140x10

Axle Clean and Press-All sets are with one Clean

Axle+90x8
Axle+100x5
Axle+120x5
Axle+130x5
Axle+140x3x3
Axle+150x1 PR!

Axle Continental Cleans

Axle+160x1
Axle+180x1
Axle+200xmiss (first lift i have missed in a while, besides log work, i was ****ing pissed)

Seated OHP-pause on chest each rep

since i was in my backyard, i did these sitting on a cinder block, little awkward
95x8
95x8
95x8

True to what ive been old, i fire off of my chest on all OH movements, then stick right where my goddamn triceps take over.

BB Rows
135x15
165x12
175x12
185x8
205x5(grip just gave out, first time that has happened in a long time. Chalk for BB rows from now on?)

+Rolling DB Extensions 3x10

7-21-08-Lower/DL focus

Deadlift-Warmup

135x10(sumo)
225x5
315x3

Deadlift w/Chains

315+40lb chainx1
315+80lb chainx1
315+120lb chainx1
335+120lb chainx1
335+80lb chainx3
335x5(no chains)

Sled Drags-Forward

Sled+90x140’
Sled+135x140’
Sled+180x140’
Sled+225x140’
Sled+260x140’

Atlas Stone Picks-Triple Ext-No Tacky

165x1
165x1
165x1
165x1
210x0
210x1
210x1

GHR’s

bwx12x3

shit day today

7-23-08

Strict Log Press

logx10
log+20kgx10
log+20kgx10
log+20kgx10
log+30kgx8
Log+20kg/10lbx8(mix n match lbs/kgs)

bench press

135x8x4

chins

back was stll sore from monday, no energy on these

6 sets=20 reps, bleh

2 arm KB rows

28kgx12R, 12Lx2

1 arm unsupported KB rows

28kgx10r, 10L…drop
24kgx10r,10l…drop
16kgx10r,10L

one big drop set.

+curls, pushdowns

Keep it up man its all about strongman.

What was your problem on the axle clean?

You should weigh your implements though :slight_smile:

Thanks Kalle.

The log weighted about 70 empty and my axle is about 15-25, i made it out of a fence post, haha.

Axle Clean, i just didnt get it high enough for a comfortable bar positioning for the continental.

But i got it today, here is todays workout

7-25-08

Axle Cleans

Axle+90x5
Axle+100x3
Axle+110x3
Axle+120x3
Axle+130x3
Axle+140x3
Axle+150x3
Axle+160x1 (continental, coud have normal cleaned it, just wanted form work)
Axle+170x1 (continental)
Axle+180x0

Okay, this pissed me off something horrible. I went back into my house, popped some BCAA’s, and listened to some Arch Enemy.

Went back out…

Axle+180x1!!!

BB Bench-2 second pause on chest

Doing this with pauses so if i ever want to compete, when i get up to a respectable weight ill be used to pausing on chest

145x5
145x5
145x5

Standing NG DB OHP

30x15r,15L
35’sx15R, 15L
35’sx15R, 15L

HS Iso-Lateral Low Row-One Arm/Time

1 platex10R,10L
1 plate+25lbx12r,12Lx2
2 platex12r, 12Lx2

EZ Curls

60x8
70x8x2

Shoulder Complex

Front raisesx20
Lateral Raisesx20
Rear Delt Raisesx20

Ran through twice with a 5lb plate…weak sauce on only being able to use a 5lb plate, but goddamn these things burn something awful.

7-26-08

Squats

barx10
barx10
135x5
135x5
135x5

My Hips felt so right, it felt like it took them forever to warm up.

155x5
155x5

bit better…

185x5
205x1
225x5
245x3
255x1
275x1

Okay, now this felt easy, much easier than i thought it should have.

So I bump it to 300.

300x1

I had my buddy calling my depth, he said it was good.

I wanted to try a second single.

300x0

Okay, the safety supports of the rack, i had them set pretty low. So i start my decent and i get to the bottom of the squat and it dawns on me im not going to get it, but i dont want to let the weight crash on the pins, so i try and set it down on them. Well, underestimated how low they were, and my leg ended up giving out because ti was so wkward and i twisted my hip all up.

It was painful. So i sat down for like 10 minutes…decided to do something light and go home.

Full Cleans

135x3
135x3
135x3
135x3
135x3
135x3
155x3

Paused in the hole on these, but my hips just didnt feel right.

Welcome to the sport. How’d you do at allegheny? I was the pale blonde LW that took second.

Good luck with the training.

got 5th in the novice middleweight.

I think we chatted at some point during the day. I was the wolfman looking character wearing the backwards hat.

You were solid on the log man

You post over at Marunde as well?

Snatch Grip DL’s

135x10
185x5
225x3
275x3
315x3

At this point Steve P came over and asked why i was so wide on the DL’s and i told him i was trying to get some upper back work. He gave me some form tips and also told me to bring up my upper back to incorporate Hang Snatch Grip High Pulls.

I lowered the weight and did some rep work

225x8
225x8
225x8

I felt these hard, more so than the heavier weights.

Backward Sled Drags

sled+90x140’
Sled+135x140’
Sled+180x140’
Sled+180x140’

My quads were burning hard after these.

Atlas Stones

165x1
165x1
210x1
210x1
240x0
240x0
165x5

****ing 240! im pissed, i got it off the gorund but couldnt quite get it lapped.

GHR’s

bwx15x3

Time to add weight on these

i wish i had somewhere to train strongman its my dream lol, right now just powerlifting but someday ill get into, where do u guys train?

[quote]bignate wrote:
i wish i had somewhere to train strongman its my dream lol, right now just powerlifting but someday ill get into, where do u guys train?[/quote]

Ask around, im sure there are some groups in your area.