I know there has been more than one threads like this from me..
I based this program idea around the program "5/3/1 for strongman" published on elitefts. However I made some changes to make it fit for me. Right now I am pretty beat and injured so I figured 5/3/1 would be a good progression model as it starts with light weights and progresses slowly.
~ Axle Ohp - 5/3/1 + joker sets (if feeling great) + FSL for multiple sets
~ chest supported row : 5 x 10
~ db z-press : 3 x 10-12
~ lat pull down : 3 x 10-15
~ bicep curls: 3 x 10-15
~ rear delts: 3 x 15-20
~ Deadlift: 5/3/1 + jokers (if feeling great)
~Front squats: 5/3/1 + jokers (if feeling great) + FSL for multiple sets
~ trap bar deads : 3 x 10-12 (t&g) (progression auto regulated, just for aome additional muscle grow)
~ core: 3-5 sets
~ log incline press: 5/3/1 + jokers (if feeling great)
~ chin ups: 1 max rep set + 3 or 4 band supported sets (I suck at chin ups)
~ close grip bench: 5/3/1 + jokers (if feeling great) + FSL for multiple sets
~ db row : 4x10
~ trap bar carry : 5/3/1 + FSL
~ keg carry : 3 runs for max speed
~ sandbag runs for conditioning
Open for criticism. Is this an unrealistic approach volume-wise? The main goal is getting stronger (static strength) and rebuildung whar needs to be rebuild. I am not training for a specific contest.