T Nation

My 5/3/1-Based Program for Strongman


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.

Day 1
~ 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

Day 2
~ 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

Day 3:
~ 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

Day 4
~ 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.


You may want to use a supplemental-specific progression model versus 531 for lifts after the main lift, Simplest Strength Template or 5s progression (with a relatively low training max).

I’m a little out of the 531 loop with some of the newer stuff being put out, but I’ve read a bit about cycling intensities and volume via “leaders & anchors” (it’s recent on this forum). What you posted looks similar to a cycle that would be in a later block.