T Nation

November Traininig Schedule GA Strongman


#1

This is directed at bringing up my Log Press as fast as possible. The weight being used at the show is pretty heavy compared to my current lifts. 220 log, 250 log, and finally 280 log for reps in 60 seconds. My current max on log is roughly 240lbs.

November 1- Log Speed
Contest Form Log Press: 120lbs + Red Bands: 10 sets x 3 reps
Seated DB Press: 3 sets x 12 reps
Plate Raise: 3 sets x 12 reps
Rear Laterals: 4 sets x 8 reps
Nose Breakers: 8 x 8 reps

November3- Event/ Deadlift Speed
Deadlift: 215lbs + Blue Band: 12 sets x 1 rep
Farmers Walk: 200lbs: 3 sets x 50 ft
Box Stones: 165lbs: 8 sets x 2 reps ( DE)
Hip Thrust: 3 sets x 20 reps
Sit Up: 3 sets x 20 reps

November5- ME Log
Strict Log Press: up to 1rm______
Flat Log Press: 4 sets x 12 reps
Side Laterals: 3 sets x 12 reps
Log Row: 5 sets x 8 reps
Hammer Curl: 3 sets x 12 reps

November6- ME Squat
Front Squat: up to 3rm______
Good Morning: 3 sets x 8 reps
Step Ups: 5 sets x 5 reps
Hip Thrust: 5 sets x 5 reps
Planks: 3 sets x 30 seconds

November8- Log Speed
Contest Form Log Press: 130lbs + Red Bands: 10 sets x 3 reps
Heavy Up Right Row: 5 sets x 5 reps
Rear Laterals: 3 sets x 12 reps
DB Floor Press: 6 sets x 6 reps

November10- Event/ Deadlift Speed
Deadlift: 235lbs + Blue Bands: 12 sets x 1 rep
Truck Pull: 3 sets x 100 ft
Farmers Walk: 205lbs: 3 sets x 50 ft

November12- ME Log
Incline Log Press: up to 1rm______
Seated Axle Press: 3 sets x 8 reps
Barbell Row: 3 sets x 12 reps
DB Shrug: 3 sets x 12 reps
Reverse Curl: 3 sets x reps

November13- ME Lower
Log Clean: Up to 1rm______
RDL: 3 sets x 12 reps
Lunges: 5 sets x 5 reps ( per leg )
Band Leg Curl: 3 sets x 20 reps

November15- Log Speed
Contest Form Log Press: 145lbs + Red Band: 10 sets x 3 reps
DB Flat Press: 5 sets x 8 reps
Face Pulls: 3 sets x 20 reps
DB Triceps Extension: 8 sets x 8 reps
Log Curl: 3 sets x 12 reps

November 17- Events/ Deadlift Speed
Deadlift: 260lbs + Blue Band: 12 sets x 1 rep
Box Stones: 200lbs: 4 sets x 10 reps
Sand Bag/ Farmers Medley: 200lbs/ 210lbs: 100 ft/50 ft: 2 sets

November19- ME Log
Contest Form Log Press: up to 1rm______
Strict Log Press: 3 sets x 8 reps
Chins: 3 sets x failure
Rear Laterals:3 sets x 12
Triceps Death: 2 sets

Novemeber20- ME Squat
Deficit Deadlift: up to 1rm______
Log Clean: 5 sets x 5 reps
Step Ups: 3 sets of 12 reps
Sit Ups against Bands: 5 sets x 10 reps

November22- Log Speed
Contest Form Log Press: 155lbs no bands: 10 sets x 3 reps
Upright Row: 3 sets x 12 reps
Face Pulls: 3 sets x 20 reps
Close Bench: 5 sets x 8 reps
Cheat Curl: 5 sets x 5 reps

November 24- Events/ Deadlift Speed
Deadlift: 280lbs no bands: 12 sets x 1 rep
Truck Pull: 3 sets x 100ft
Sand Bag Carry: 4 sets x 100ft

November26-De-load ME Upper
Axle Push Press: 45% 1rm: 5 sets x 10 reps
Band Upright Row: 3 sets x 20 reps
Band Push Down: 3 sets x 20 reps

November 27- De-load ME Lower
Back Squat: 45% 1rm: 5 sets x 10 reps
Hip Thrust: 3 sets x 20 reps
Sit Ups: 3 sets x 20 reps

November29- Del-oad Speed Log
Contest Form Log Press: 45% November19 max: 10 sets x 3 reps
Band Pull Downs: 3 sets x 20 reps
Band Push Down: 5 sets x 20 reps