So I am 99% set to take the plunge on my first strong man event on June 7th.
There are 4 categories of competitor. A, B, C, D. A being the easiest and D the hardest.
I think I’m quite clearly a B. I’ve put the C group as a comparison.
The 5 events are:
Event 1 – 18t Truck pull;
B 20m, C 30m.
Event 2 – Tyre flip
B: 300x8, C: 400kgx5,
Event 3 log press (race to 6 reps)
B: 100kg, C: 120kg
Event 4 – Moving Medley
Frame Carry 180kg, Shield Carry 100kg, Keg Carry 75kg, Yoke 200kg
Frame Carry 220kg, Shield Carry 100kg, Keg Carry 75kg, Yoke 250kg
Event 5 – Atlas Stones to 4ft platform
B: 80, 90, 100, 110, 120kg
C: 80, 100, 120, 140, 160kg
My current training is 531 hard gainers, 4 times a week. 1 lift each work out and then accessories and I’m pretty comfortable with this. I love the lay out and the work load.
My current rep maxes are:
Trap Bar dead lift – 155kg for 20
Squat 147.5kg for 7
Press – I will be aiming for 70kgx5 (this needs work)
Bench – I will be going for 100kg 5x5 next week.
One Arm Row – 45kg x 11.
I’m after any training tips for making to most of the next 3 months. I’m not going to change too much. I think this would be foolish. I’m making good ground as I am. But I wonder if its worth tweaking to suit some of the events.
My ideas are:
Add front squats on the dead lift days. 1 working set of 5-10. To help with stones and loading medley.
Drop bench as a main movement? This seems too drastic. But I want a way to focus on the overhead work 2x a week.
I have a large tyre at my house. I will start using this at the weekend. It’s a bit light (175kg) but I can add weight but strapping 20kg plates to the top as I’m flipping it. When is another issue. I’m going to have to figure out how to programme this all together.
As I said my out line is hard gainers, so I thought this would work:
531 trap bar dead lift + drop set on straight bar, with front squat. Then face pulls and press ups super set to [50-100] reps.
531 press, with bench and bent over row (350 method) and ab roll out. I will add tyre flips here – either lighter for conditioning or heavier for strength.
531 squat, with widow maker set followed by bent over row and pull downs. Lunge (BW) for reps.
Push Press – working to a set of 5-10. Incline bench SS with pull up (3 sets to max) with banded triceps push downs. Finished with Trap Bar Farmers Walk or Tyre Flip.
As the date get closer, I have access to a strong man gym locally that does a Sunday AM training session However for the time being I coach under 7’s rugby for my son so I’m not able to make it.
Any feed back or thoughts will be very welcome.