T Nation

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

04/11/21

Wave 2/Week 5/Day 3
STRENGTH - Squat Focus (Power)
Burpee Broad Jumps
3 x 8
SSB Squat
115 x 6
132.5 x 4
150 x 3 PR moved well as well
Hollow Rock Holds
3 x 30 secs

Assistance x each side for all
SSB BSS
40 x 8
45 x 3 x 8
Walking Lunges
40kg slamball x 12
20kg sandbag x 3 x 12
SSB Step Ups
45 x 4 x 8

Strongman
Slamball Over Bar
40kg x 3 x 8

2 Likes

Sorry if I’ve just missed these before, but I noticed them today and had to look them up. They’re exactly what I figured—killer!

Nice work. And congrats on the PR, too!

They are really brutal but I find them pretty good for priming for a squat or deadlift. I just remember a video of Brian Alsruhe bouncing around at the EliteFTS facility whilst Dave Tate was so confused what he was doing since all the powerlifters were sitting about waiting 10 mins between squats

2 Likes

06/11/21

Wave 2/Week 5/Day 4
STRENGTH - Bench Focus (Speed & Endurance)
Meadows Row
42.5 x 12
52.5 x 10
57.5 x 6
Floor Press
75 x 12
85 x 10
95 x 8
Knees to Elbow
3 x 10
Battle Ropes
3 x 30 secs

Assistance
DB Rows
45 x 4 x 12
DB Incline
25 x 3 x 8
25 x 20 burnout
DB NG Floor Press
25 x 4 x 12

Conditioning
Push up challenge 3 deep breaths max between
1, 2, 3, 4, 5, 6, 7, 8, 9, 10

up weight on all rows today so pretty good stuff

1 Like

07/11/21

Wave 2/Week 6/Day 1
STRENGTH - Deadlift Focus (Power)
Band GM
3 x 8
Deadlift
142.5 x 6
162.5 x 4
182.5 x 3 PR tried a 4th and got it to my knees
V Sit Ups
3 x 15

Strongman top of every minute for 10 mins
Chain Yoke
80kg x 50 feet

Assistance 3 rounds
Stiff Leg Dead
105 x 8
Back Raise
x 12
GM from pins
52.5 x 8

Strongman top of every minute
Trap Bar Dead
152.5 x 2
152.5 x 4
152.5 x 6
152.5 x 8
152.5 x 10 PR on these as well somehow

very tough session, would’ve got the top dead for a 4th but clips went loose and mats moved around so didn’t grind it out. Also need to get some string lights in the garden since I spend half the time walking around with a phone flashlight setting things up

3 Likes

09/11/21

Wave 2/Week 6/Day 2
STRENGTH - Overhead Focus (Speed & Endurance)
Chins
bw x 3 x 10
Log Clean and Press
50 x 10
57.5 x 8
65 x 6
L Sit
3 x 30 secs
Med Ball Throws
3 x 10

Assistance
Z Press
50 x 2 x 10
52.5 x 2 x 10
KB Bottom Up Press
8kg x 4 x 8
External Rotates
4 x 15
Chins
3 x 8

1 Like

11/11/21

Wave 2/Week 6/Day 3
STRENGTH - Squat Focus (Hypertrophy)
Squat
110 x 8
127.5 x 6
145 x 7 PR nice
Medball Squat Jumps
3 x 10
Side Plank
3 x 30 secs each side

Assistance 4 rounds
Front Squat
80 x 5
Bench Step Ups higher bench than last time
25kg x 8 each side
HLR
x 10

good session, legs were fried and pretty happy with squat PR since I wanted to quit after 4th rep but got it done with good form

3 Likes

12/11/21

quick session today crammed on time

Wave 2/Week 6/Day 4
STRENGTH - Bench Press Focus (Power)
Pendlay Row
60 x 8
75 x 8
90 x 8
Incline Log Bench
60 x 6
65 x 4
70 x 8 PR probably need to increase my tm max since this was meant to be 90%,
Flutter Kicks
3 x 30 secs

Assistance
DB Row
45 x 5
50 x 5
55 x 5
55 x 5
Incline BB Bench
60 x 5
65 x 5
70 x 5
72 x 5
Band Straight Arm Pulldowns
4 x 20

Incline strength is blowing up since I haven’t done it in about a year before this program

2 Likes

END OF WAVE 2

15/11/21
STRONGMAN 5 Rounds Yoke/Farmer’s Medley, top of every second
Chain Yoke
90 x 50 feet
Farmer Carry
25kg sandbag x 50 feet

STRENGTH - Deadlift Focus (Hypertrophy)
Deadlift
140 x 6
162.5 x 4
185 x 3 PR nice
KB Snatch
8kg x 3 x 8
HLR
3 x 10

ASSISTANCE 3 sets
Rack Pull
110 x 16
DB Row
39 x 14
HLR on rack
3 x 10

2 Likes

16/11/21

Wave 3/Week 7/Day 2
STRENGTH - Overhead Focus (Power)
Pullups
20kg x 5
22.5kg x 3
22.5kg x 3
bw x 7
Axle Clean and Press
67.5 x 5
75 x 3
85 x 3 PR nice this is 95% as well
62.5 x 10 widowmaker
Windshield Wiper
3 x 10 each side

Strongman
DB Clean and Press 60 sec work 60 sec rest 3 rounds
30kg x 4 each side]

Assistance 4 rounds
Z Press
52.5 x 2 x 10
55 x 7
55 x 8
Lat Raise
9kg x 12
DB Curl
9kg x 12 each side
Band Face Pulls
x 12

Strongman top of every minute for 10 mins
Keg Carry
60kg x 60 feet

2 Likes

18/11/21

Wave 3/Week 7/Day 3
STRENGTH - Squat Focus (Speed & Endurance)
Front Squat
80 x 8
92 x 6
105 x 6 PR nice
Band Ab Crunch
3 x 10
Box Jumps
3 x 8

Assistance 4 rounds
Good Morning
60 x 10
Band Leg Curl
3 x 12
DB Lunge
25kg pair x 8 each leg

quick session today since I think I might have covid again so taking it easy, happy with front squat strength improving as well

Also got my lights set up around the gym so can actually see what I’m doing, very happy with it

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5 Likes

19/11/21

Wave 3/Week 7/Day 4
STRENGTH - Bench Focus (Hypertrophy)
Bentover Row
90 x 6
105 x 4
117.5 x 4
CG Bench
87.5 x 6
100 x 4
112.5 x 4 PR 1 rep above my regular bench max as well
Dragon Flags
3 x 10
KB Windmills
3 x 8

Assistance
DB NG Bench
30 x 15, 15, 12, 12
Dips
bw x 8, 5, 8, 6
Band Pushdown
4 x 15
Hammer Curls
25kg x 4 x 6 each side

Conditioning
Deadstop Knuckle Pushups max 3 breaths between
bw x 1, 2, 3, 4, 5, 6, 7, 8, 4

nice bench PB also first time trying to do 30kg on DB bench went very well

3 Likes

Damn man, I hope not.

New setup with the lights looks awesome , and you are yet again destroying dude. Congrats on all the recent PRs

1 Like

21/11/21

Wave 3/Week 8/Day 1
STRENGTH - Deadlift Focus (Speed & Endurance)
Trap Bar Deadlift
130 x 8
150 x 6
170 x 5
Sit Ups
3 x 10
KB Swings
3 x 8 each side

Assistance 4 rounds of
Deficit Deadlifts
110 x 10
Leg Curl
band x 12
Meadows Row
40 x 10

Strongman
Sandbag Farmer Walk
25kg x 4 mins no rest only to reset

1 Like

24/11/21

Wave 3/Week 8/Day 2
STRENGTH - Overhead Focus (Hypertrophy)
Circus DB each side
30 x 3
35 x 2
40 x 2 PR happy with this 1rm for a double on both arms felt nice
Pullup
10kg x 6
15kg x 4
20kg x 5
GHR Halo
3 x 6 each side
Turkish Get Up
8kg x 3 x 5

Assistance
KB Waiters Walk
4 x 100 feet left arm
4 x 100 feet right arm
Trap Bar Press
42.5 x 6 x 10
40 x 2 x 10
Poundstone Curl
30kg x 3 x 12

Happy with that circus db pr and assistance weight is going up as well, going to sweden for 5 days now so should be able to train there but will go off plan probably and use it as a sort of deload

2 Likes