T Nation

Powerbuilder Strongman - Aiming for 2:3:4:5 Plates

Nice horseshoes!

That neutral grip is working!

1 Like

12/10/21

Wave 1/Week 2/Day 1
STRENGTH - Deadlift Focus (Speed & Endurance)
Trap Bar Deadlift
110 x 12
130 x 10
150 x 8
Situps hands above head
3 x 12
KB Swings
3 x 20

Assistance 5 rounds in 12 mins
Deficit Deadlifts
50 x 10
Nordic Ham Curl assisted with arms
x 12
Meadows Row
30 x 10

Strongman Conditioning
Farmers Walk
25kg sandbag in each hand x 8 mins

4 Likes

Looking like a damn beast dude

1 Like

14/10/21

Wave 1/Week 2/Day 2
STRENGTH - Overhead Focus (Hypertrophy)
Pullups
10kg x 8
12.5kg x 8
15kg x 6
Circus DB on both sides
25 x 5
28 x 4
32 x 3
Bench Halos scuffed GHR halo on decline bench
3 x 4 each way
Turkish Get Ups
3 x 5

Assistance 4 rounds
Waiter Walk
5kg KB x 100ft (left)
Trap Bar Press
30kg x 10
Waiter Walk
5kg KB x 100ft (right)
Trap Bar Press
30kg x 10

Did some Burpees and log clean and press

3 Likes

15/10/21

Cake day so time to squat

Wave 1/Week 2/Day 3
STRENGTH - Squat Focus (Power)
Burpee Broad Jumps
3 x 8
SSB Squats
100 x 8
115 x 6
130 x 5
100 x 4 x 2 was recording a puppy vid
Hollow Rocks
3 x 30 secs

Assistance 4 rounds of
SSB BSS
40 x 8 each side
Walking Lunges
25kg sandbag x 12 each side
SSB Steps
40 x 8 each sides

Strongman 4 rounds with 60 sec on/ 90 sec off
Stone Over Bar
40kg slamball x 8 in a minute

Legs looking pretty decent, puppy helping with some assistance

4 Likes

Legs looking great!

1 Like

17/10/21

Wave 1/Week 2/Day 4
STRENGTH - Bench Focus (Speed & Endurance)
Meadows Row
40 x 12
50 x 10
60 x 6
Floor Press
70 x 12
80 x 10
90 x 10
Knees to Elbows
3 x 10
Battle Ropes
3 x 30 secs

ASSISTANCE 4 Rounds
Dumbbell Rows
45 x 12
40 x 3 x 12
Incline DB
25 x 8
DB Floor Press
25 x 12

Pushups 3 breaths max between
1, 2, 3, 4, 5, 6, 7, 8, 9, 10

3 Likes

12/10/21

Wave 1/Week 3/Day 1
STRENGTH - Deadlift Focus (Power)
Band GM
3 x 8
Deadlift
130 x 8
150 x 6
170 x 4
Situps hands over head
3 x 15

Strongman every minute on the minute for 10 mins
Yoke Walk on chain yoke, need to practice this a lot
90kg x 50 feet

Assistance giant set 3 rounds, 90 sec rest
Stiff Leg Dead
100 x 8
Back Extension
bw x 12
GM
50 x 10

Strongman top of every minute for as long as possible add reps
Trap Bar Deadlift
140 x 2
140 x 4
140 x 6
140 x 8
140 x 10

3 Likes

20/10/21

Wave 1/Week 3/Day 2
STRENGTH - Overhead Focus (Speed & Endurance)
Chins
bw x 12, 8 ,10
Log Clean and Presses clean each rep
40 x 12
50 x 10
60 x 8
L Sit Holds
3 x 25 secs
Med Ball Throws
3 x 10

Assistance 4 rounds
Z Presses
40 x 10
50 x 3 x 10
Bottom’s Up Kettlebell
8kg x 10
External Rotation
light weight x 15

Strongman top of every minute for 10 mins
Stone to Shoulder
40kg x 3
Single Arm Chins assisted on wrist
x 1 alternating

Did some triples on single arm chins afterwards as well,

Reminder to not wear a belt on log cleans in the future

2 Likes

Is this because of the pinching?

Yes did two reps with a leather belt on and have 3 bruises from it

1 Like

22/10/21

was extremely sick yesterday and didn’t eat anything all day, still got a decent session in today just cut out the optional conditioning

Wave 1/Week 3/Day 3
STRENGTH - Squat Focus (Hypertrophy)
Squat Jumps
medball x 3 x 10
Squat
100 x 10
115 x 8
130 x 6
Side Planks
3 x 30 secs each side

Assistance
Front Squat
60 x 5
70 x 5
80 x 5
85 x 5
DB Step Ups
single 25kg db x 4 x 8 each side
Toes to Bar
4 x 5

3 Likes

24/10/21

Wave 1/Week 3/Day 4
STRENGTH - Bench Press Focus (Power)
Pendlay Row
70 x 8
80 x 8
90 x 8
Log Incline Bench Press
50 x 8
60 x 6
70 x 5
Flutter Kicks
3 x 30 secs

Assistance
DB Rows
45 x 5
55 x 5
55 x 5
55 x 5
Incline Bench
60 x 4 x 5
Straight Arm Pulldown
band x 4 x 20

2 Likes

END OF WAVE 1

26/10/21

Wave 2/Week 4/Day 1
STRONGMAN - 5 Rounds Yoke/Farmer’s Medley top of every 90 secs
Yoke Walk
80kg x 50 feet
Farmers Carry
25kg Sandbag x 50 feet

STRENGTH - Deadlift Focus (Hypertrophy)
Deadlift
130 x 8
150 x 6
170 x 6 PR lovely stuff
HLR on rack
3 x 10
Kettlebell Snatches
8kg x 3 x 8 each side

Assistance 3 rounds 90 sec rest
Rack Pulls
105 x 16
Kroc Rows
37.5 x 14
HLR on rack
3 x 10

Conditioning
Log Cleans top of every 30 sec for 10 mins
40 x 3

tough session but happy with deadlift PR, everything except 2 top deadlift sets was double overhand forearms blowing up

1 Like