T Nation

My Wussy Strongman/Powerlifting Training


#1

I figured even though I keep a log over in the indigo section, it'd be cool to start one here too.

Right now my goal is to enter my first meet in December and see how I do. I am not the biggest or strongest guy on the block by far, but I am progressing at a good rate so what the hell.

My best lifts right now stand:
Squat - 275 x 3
Bench - 295 x 2
Deadlift - 485 x 1

Edit:
At the moment I am training towards my first powerlifting meet in december, but I am doing strongman type training because it is bringing the most gains. That and I just dig the way they train.

My workouts will seem like a mess and all over the place, but it's a structured chaos kind of thing!


#2

Yesterday's Session - Bench Deload
A1. Med Ball Chest Pass - 4 x 1
A2. Med Ball Snatch Throws - 2 x 1
(2 passes, 1 throw circuit)

B. Depth Plyo Push Ups - 2 x 1

C. Bench Press (powerlifting setup, competition grip)
4 x 5 with bar, 2 x 3 with 95, 135 x 3, 165 x 3
185 x 3, 195 x 3, 205 x 3
215 x 2, 225 x 2, 235 x 2

245 x 1, 255 x 1, 265 x 1, 285 x 1 (smooth)
Supersetted with 4 x 1 broad jumps onto box

D. Fat Bar Bench with Shrug Set up - 3 x 10 with 175

E. Incline Bench - 115 x 10, 125 x 8, 135 x 6
F. DB bench - 65 x 13, 65 x 18

Good easy bench session yesterday, upping my calories and taking the volume low to supercompensate. This session felt good both mentally and physically.


#3

Today - Back deload
A. DB Jumps - 2 x 1 with 25 lbs, 2 x 1 with 65 lbs

B. Deadlifts
135 x 5, 185 x 5, 225 x 3, 275 x 3, 295 x 3, 315 x 3, 335 x 2, 345 x 2

C. Speed Deads from Platform - 4 x 1 with 225

D. Chins - 50 reps in 4 sets (alternating between wide-overhand, and close-neutral)
E. DB Rows - 95 x 25 (no straps)
F. Single-Arm BARBELL Rows - 2 x 8 with 95 lbs

Pretty good session today, worked up to a moderate weight on deadlifts that I could get without rounding my back, hit a strapless PR on db rows and hit a PR on wide overhand Pull ups (21 reps). All in all a goo day.


#4

Shoulders - Deload - AM
A. Band Overhead Pull Parts - 3 x 5 sec hold with purple bands

B1. Hip Snatch - 3 x 3 with 90 lbs
B2. Vertical Tuck Jump - 3 x 1

C. Military Press
65 x 3, 85 x 3,
105 x 3, 115 x 3,
120 x 2, 130 x 2
140 x 1, 150 x 1, 160 x 1 ( 10 lb pr with fat bar), 175 x 0

D. Wide-Grip Military Press
85 x 3, 95 x 3
105 x 2, 110 x 2
120 x 1, 130 x 1, 2 x 1 with 140

E. Bradford Press - 65 x 15, 65 x 12

Good session today, splitting my workouts up today so I can get more carbs in.

My periworkout was:
w 30 = 2 scoops MAG-10, 1.5 scoops workout fuel
W(before my first work set of mil press) - 2 scoops MAG-10, 1 scoop workout fuel, 5g creatine


#5

PM
A. Lateral Raises to Ears
2 x 20 with 10 lbs (warm up)
8 x 8 with 20 lbs
(30 seconds rest between sets)

B1. Seated Lateral Raises - 2 x 10 with 20 lbs
B2. Seated Front Raises - 2 x 5 with 20 lbs
B3. Seated DB Press - 2 x 10 with 20 lbs

C. Plate Front Raises (1 sec hold at peak) - 3 x 12 with 35 lbs
D. Band Pull Aparts - 3 x 20 with Purple Bands

E1. Depth Jump For Height - 2 x 1
E2. Vertical Jumps onto Box - 4 x 1

Decent shoulder session tonight, feeling my medial delts pretty good. But mostly tonight was just about pump work and getting some more nutrients in there while dropping the volume.


#6

Today - Arms Deload
A. Broad Jumps - 2 x 1
B. Med Ball Snatch Throws- 2 x 1 with 10 lb Ball

C. Speed Bench with 2 chains per side - 9 sets of 3 reps with 135 (3 close, 3 medium, 3 wide)

D. Close-Grip Bench off 2 board
135 x 5, 185 x 3, 205 x 5, 2 x 5 with 225

E. Overhead Triceps Extensions - 3 x 12 with 65 lb DB
F. Bench Dips - 10kg x 20, 2 x 15 with 45 on lap
G. Pronated Tricep Kickbacks (2 sec hold at peak) - 3 x 15 with 15s

H. Barbell Curls - 2 x 15 with 65
I. Seated DB Curls - 3 x 8 with 45s (5 lb and rep PR)
J. Standing Hammer Curls to ears (1 sec squeeze at peak) - 2 x 12 with 25s


#7

Last Night Session - Legs
A1. Speed Sumo Pulls - 6 x 1 with 185
A2. Vertical Jumps - 4 x 1

B. Olympic Style Squats
Bar x 6, 95 x 5, 135 x 3, 165 x 2, 195 x 3, 215 x 3, 225 x 2, 245 x 2, 255 x 1, 265 x 1

C. Lying Leg Curls - 70 x 15, 80 x 12, 85 x 10, Dropset: 70 x 10, 50 x 10, 30 x 8, 50 x 25 bottom partials

D. Leg Press
10 x 1 PPS
10 x 2 PPS
10 x 3 PPS
2 x 10 with 4PPS (no lockout, 3 second negative)
10 x 3PPS 35lbs PS (no lockout, 3 sec negative)

E. Hack Squats (no lockout)- 2 x 8 with 1 PPS, Drop Set: 1 x 8 with 2 25lb PS, 1 x 15 with 1 25 PS

F1. Leg Extension - 2 x 12 (3 sec squeeze at peak)
F2. Lunges - 2 x 30 paces

Quads were trashed after tonight session, I am digging tonights session, may have to make it the standard.


#8

A. High Incline Bench Press
4 x 5 with Bar, 95 x 3, 110 x 3, 120 x 3, 130 x 3, 140 x 3, 160 x 2
5 x 5 with 130

B. Olympic style squats with 2 chains per side (beltless)
Bar x 5, 90 x 3, 110 x 3, 130 x 3, 150 x 3, 185 x 3, 205 x 2

Didn't feel so great but I am still pretty happy with todays performance. Decided to skip the 5 x 5 on the squats. I just was out of the zone by than.


#9

Session A:
A. Medicine Ball Push Press - 4 x 1 with 10 lbs
B. Vertical Jumps - 3 x 1

C. Military Press
2 x 5 with Bar, 75 x 3, 85 x 3, 95 x 3, 110 x 3, 120 x 3, 2 x 2 with 130
5 x 5 with 110

D. Sumo Deadlifts in Ace Briefs
135 x 5, 185 x 3, 225 x 3, 245 x 3, 270 x 3, 2 x 2 with 290
2 x 5 with 255

took briefs off than:
E. Speed Pulls with Fat Bar Standing on 3inch Platform
2 x 1 with 155 double overhand grip
2 x 1 with 205 mixed grip
2 x 1 with 155 double overhand
(no belt on all sets)

2 x 5 with 265 (belt)

Next time I think I am just going to skip the fat bar pulls and cut right to the chase and take a cheese grater to my shins!

I am pulling in briefs because I want to save my hips because I will be pulling sumo everyday. Also I will not be doing my planned 5 x 5 after my ramping, I will be sticking to a 2 x 5 for the deadlifts because for me it is just so much more stressful pulling than it is squatting and pressing, (my sumo is basically a full squat form the floor).

Bench session later....


#10

PM Session - Bench/Shit
A. Bench Press
2 x 5 with Bar, 95 x 3, 135 x 3, 165 x 3, 195 x 3, 3 x 8 with 205, 195 x 8, 155 x 8

B. Dips
Bw x 10, +25 x 10, Dropset: +45 x 10, BW x 10, Incline stretch pushups x 10

C. Incline Bench Press
95 x 12, 105 x 10, 115 x 8, 125 x 6

D. DB Bench - 65 x 10, 70 x 10, Dropset: 70 x 9, 50 x 7, 30 x 10

E. Slight Incline DB Flyes - 2 x 15 with 25s

I just was dragging the entire session, I manage to wake up towards the end but it still sucked. Period.


#11

Session A - More draggin' Ass
Feel Like shit since waking up so:
A1. Lunges - 2 x 12 with BW
A2. Hanging Ab Raises - 2 x 5
A3. Back Extensions - 2 x 8
A4. Slight Incline Push ups - 2 x 15

B. Single-Arm DB Snatches - 45 x 3, 2 x 3 with 65

C. Military Press
Bar (65) x 5, 85 x 3, 95 x 3
110 x 2, 120 x 2
130 x 1, 140 x 1, 150 x 0 WTF

2 x 5 with 110

D. Sumo Deadlifts (briefs)
Warm Up: 135 x 5, 225 x 3,
270 x 3, 290 x 3
310 x 2, 335 x 2
355 x 1, 365 x 1, 375 x 1, 385 x 1 <-- FELT WAY TO F*CKEN HEAVY

Cut the session there. Will go back later to finish the deads and back assistance work.


#12

PM Session
A. Speed Sumo Pulls off Blue Bumpers
2 x 1 with 180
2 x 1 with 200
2 x 1 with 180

B. Conventional Deads
180 x 3, 245 x 3, 315 x 8, 315 x 6 (just wasnt feeling these AT ALL today)

C. Pull Ups (alternating between wide overhand and close neutral) - 50 reps in 6 sets (just really working on contraction today)

D. Deadstop DB Rows - 3 x 8 with 65

E. Chin Ups - 3 x 10

F. Band Pull aparts (drop set) - 5 drops 10 reps each


#13

AM Session
A. Hip Snatch-Grip High Pulls - 4 x 5 with 90

B. Military Press
65 x 3, 85 x 3, 95 x 3, 2 x 3 with 110

5 x 5 with 95

C. Sumo Pulls in briefs
115 x 5 (raw), 180 x 5 (raw), 180 x 3 briefed up

245 x 1, 245 x 3, 275 x 1, 275 x 3, 295 x 1, 295 x 2

2 x 5 with 245

All she wrote. Still feeling like shit and I think I know why, I lost atleast 4 lbs in 4 days. I must be glycogen depleting like a mother f*cker....


#14

PM
A. Top-Half Giant Cambered bar Squats from pins
Worked up to 385 for 3 cluster reps

B1. Deadlifts - 4 x 3 with 295
B2. Fat Bar Clean and Push Press - 3 x 5 with 110
B3. Farmers Walks - 2 x 20m with 160 in each hand, 2 x 40m with 80 in each hand

C. Military Press - 5 x 8 with 110

D1. Lateral raises - 3 x 10-14 with 25s
D2. Front raises - 3 x 3-5 with 25s
D3. DB Press - 3 x 5-10 with 25s

E1. Plate Front Raise - 35 x 10, 3 x 10 with 25, 35 x 10
E2. Band Pull aparts - 5 x 20

F. Rear Delt Lateral Raises - 3 x 20 with 8 lbs (35 sec rest between sets...burned the crap out of them!)


#15

AM - Shoulders and Posterior Chain Spec
A. Sumo Deads - 135 x 5, 225 x 2 (my hips are f*cking done)

Had to move on to
B. Military Press
2 x 6 with 65
85 x 3, 95 x 3
110 x 2, 120 x 2
130 x 1, 140 x 1, 130 x 1, 140 x 1

5 x 5 with 110

C. Suspended cambered bar Goodmornings
Worked up to:
180 x 3, 200 x 3,
220 x 2, 230 x 2,
240 x 1, 250 x 1, 260 x 1, 270 x 1 (100 lb PR! since august, stoked about these!)


#16

AM - Max Effort
A. Back Squats
2 x 5 with 95, 95 x 3, 135 x 3, 165 x 3, 185 x 1, 215 x 1, 235 x 1, 255 x 1, 275 x 1, 295 x 0 (i shouldve had this)

B. Speed Pulls standing on 3 matts with yellow bands - 6 x 1 with 185

C. Military Press
2 x 6 with Bar (65), 85 x 1, 105 x 1, 120 x 1, 140 x 1, 150 x 1, 160 x 1

Thats all she wrote folks. Not a bad session at all.


#17

Yesterday:
Return to performance training and never been happier!

AM:
A1. Military Press- 95 x 5, 105 x 4, 115 x 3, 125 x 2, 135 x 1
A2. Trap Bar Deads standing on 3 matts - 195 x 5, 215 x 4, 235 x 3, 255 x 2, 270 x 1

B. Bench Press (shrugs set up) - 185 x 5, 195 x 4, 205 x 3, 220 x 2, 230 x 1

C1. Incline DB Triceps Extensions - 4 x 10 with 25
C2. Band Pushdowns - 4 x 12

D. Incline Db Curls - 6 x 6, 2 x 8 all with 25s
1 x 15 15 hammer curls with 10 lb plates

Felt decent this session, GREAT PUMP on the arms this workout. Full Body tonight.


#18

Crazy Session Yesterday!!
Activation
A1. Vertical Jumps - 5 x 1
A2. Power Snatch from the Hang - 90 x 5, 3 x 5 with 110, 100 x 5
A3. Band Pull Aparts - 5 x 20

Dynamic Effort
B. DE Push Press
3 x 3 with 100
2 x 3 with 120
2 x 3 with 100

Circa max (ended up being max effort today)
C1. Yoke Bar Front Squat
85 x 5, 135 x 3, 150 x 3, 170 x 3,
2 x 2 with 195
215 x 1, 225 x 1, 235 x 1, 245 x 1 (some kind of big PR)

C2. Deadstop DB Rows - 5 x 8-10 with 65s
C3. Incline DB Bench - 55s x 10, 4 x 10 with 65s

Max effort
D1. Deadlifts
135 x 5, 245 x 3, 335 x 2, 385 x 1, 435 x 3 (another big PR! 2 clean, had to hitch the shit out of the last one but I got it!)

D2. Pull Ups - 3 x 5

Just crazy good session last night, I am loving the PRs. Video later, but I got my front squat nice and deep with no lower back roundage and my deadlift technique was not THAT bad and still pulled the long awaited pr. I have a good feeling about this program..


#19

Session 1
A1. Military Press
2 x 6 with Bar, 5 x 5 with 110

A2. Trap Bar Deads standing on 3 matts
2 x 3 with 150, 5 x 5 with 215

Session 2 (just because session 1 got interrupted)
A1. Vertical Jumps - 3 x 1
A2. Bench Press - 2 x 5 with Bar, 155 x 3, 3 x 5 with 200, 2 x 5 with 175
A3. Band Pull aparts (super slow) - 3x 5-8

B. Lever Chest rolls - 3 x 5 reps with 2 sec squeeze at peak, 2 x 10-12 sec hold
C. Lever chest roll to pull up - 4 x 3


#20

Friday - Strongman Day
A. Olympic Style Squats
Worked up to 5 x 2 with 110 against Strong Bands
than took bands off and worked up to:
210 x 2
220 x 2
230 x 2

B. Behind the Neck, Snatch-Grip Push Press (very slight leg drive)- 5 x 5 with 90

C. Deadlifts with Fat Bar
Worked up to a weight that I could feel what my projected max would be (today I felt maybe 415)
130 x 6, 220 x 5, 265 x 3, 315 x 2, 355 x 1, 385 x 1
Than did:
290 x 2
310 x 2
330 x 2

Rest 30 minutes than did:
D. Farmers Walks - 3 x 15m with 105 in each hand

E. Prowler pulls using chains (hand over hand) - 6 x 20m with 1PPS

F. Prowler Sprints - 4 x 20m with 1PPS