T Nation

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

18/12/21

Wave 3/Week 9/Day 3
STRENGTH - Squat Focus (Hypertrophy)
Squat
120 x 6
135 x 4
155 x 2
Side Plank
3 x 30 secs each side

Assistance
Front Squats
60 x 5
70 x 5
80 x 5
90 x 5
DB Step Up
25 x 4 x 8
HLR
4 x 10

been walking my dog every day and also the coldness outside isn’t doing any favours to my lowerbody lifts, still some good weight at least

4 Likes

End of wave 3 with that last squat session, I have a deload week with a lot of conditioning stuff sprinkled in which will be fun then have to re-test the maxes.

21/12/21

deload week - day 1

top of every minute for 15 mins, with some warmups
Axle Press
40 x 12 x 3
Chins
15 triples

Pushups
5 x 20

2 Likes

23/12/21

Deload day 2

Deadlift
Every minute on the minute for 12 mins
100 x 3

1 Like

24/12/21

Deload day 3, was in in an actual gym since I was visiting family for Christmas

Bench
90 x 5, 5, 7
DB Row
40 x 3 x 10

CG Bench
70 x 3 x 8
Bentover Row
60 x 8
80 x 8
90 x 8

Did some arms and rear delts since had cables for first time in years. Good session

1 Like

28/12/21

Overhead Test

Axle Clean and Press
70 x 2
90 x 1
100 x 3 PR nice, first part of the log title completed

Circus DB
35 x 2
45 x 1
50 x 1 PR
52 x 1 PR as well, failed left arm
55 x 0 missed barely before lockout, honestly think I can get this weight plus a little more if I practise my technique more especially the getting underneath the weight for lockout

Chins
5 x 8

Pullups
3 x 5

One Arm Chins
3 singles on each arm

Did some band stuff for arms and delts and rear delts as well and called it

vid

4 Likes

31/12/21

Deadlift Test

Deadlift
180 x 1
195 x 1
210 x 1 PR
220 x 1 PR 5 plates as well technically, 2nd part of the log title done

175 x 3
160 x 3
145 x 3
HLR
5 x 8

video, moved pretty decent

4 Likes

02/01/21

Bench Test
100 x 1
110 x 1
120 x 1 moved around on the bench not ideal
127.5 x 1 PR took the conservate 2.5 kg PR, not the best but for a strongman program I’ll take it

Did 5 x 5 on chins/ pullups and 3 x 20 on DB bench

2 Likes

03/01/21

Squat Test
100 x 2
120 x 1
140 x 1
160 x 1 moved insanely well
180 x 0, would’ve matched an old PR, everything was great - walkout, brace, descent and form out the hole just missing the strength to get it up

went for a max on chain yoke to get something out of today

Chain Yoke
90 x 50 feet
110 x 50 feet
130 x 50 feet PR
150 x 50 feet PR

honestly happy with the squat fail everything was good except actually squatting it up, yoke progress is great as well started 12 weeks ago with doing 70kg

2 Likes

New program time, might change log title most likely not.

Max changes,

Squat 170 → same
Bench 125 → 127.5
Deadlift 203 → 220
Axle 90 → 100 x 3
Yoke 100 → 150
SSB 150 → 152 x 2
Circus DB 40 → 52
Bodyweight 92 → 99

Decent progress, had a lot of fun with the strongman stuff and definitely want to keep some of the movements in for conditioning options. Goals for next 3 months are to build mass and lose some weight get down to around 85-90kgs

1 Like

05/01/21

Wave 1/Week 1/Day 2
STRENGTH GIANT SET - Overhead Focus (Power)
Pullups
bw x 8, 6, 6
Push Press training max of 100kg
55 x 12
65 x 9
75 x 8 PR pretty sure, tough set
Overhead Side Bends
8kg kb x 3 x 4 each side
Skipping
3 x forgot how to skip

TECHNIQUE GIANT SET - 4 Rounds
Bentover Row
77.5 x 4 x 8
Bench
76.5 x 4 x 8
Overhead Side Bends
8kg kb x 4 x 4 each side

Assistance 2 rounds, 30 sec work with 25kg db
DB Shoulder Press
Lat Raise
Face Pull
DB Bench

1 Like

07/08/21

Wave 1/Week 1/Day 1
STRENGTH GIANT SET - Squat Focus (Hypertrophy)
Front Squats
60 x 10
75 x 10
90 x 8
Squat Jump
3 x 10 with kb
Plank
3 x 30 sec
Burpee Pullups
3 x 5

Technique Giant Set top of every minute for 10 mins
Deadlift no belt or chalk all double overhand
120 x 3
RKC Plank
Rest of minute

Assistance
Paused Tempo High Bar Squats
50 x 5, 4, 3, 2, 3, 4, 5
DB Step Ups
25kg x 5, 4, 3, 2, 3, 4, 5
Wall Sits
30 sec x 7

1 Like

08/01/21

Wave 1/Week 1/Day 4

had 30 mins the whole day where it wasn’t raining so had to rush

STRENGTH GIANT SET - Bench Focus (Hypertrophy)
CG Bench
75 x 10
85 x 8
95 x 8
Bent Over Row
77 x 10
87 x 8
97 x 8
Band Twisty Things
3 x 6 each side
Battle Ropes
3 x 20 secs

Technique Giant Set top of every minute for 10 mins
Press
50 x 5 x 3
55 x 5 x 3
Band Twisty Things
x 6 each side

1 Like

11/01/21

had an awful neckache after last session so had a few days off, trained with a girl today bit strange

Wave 1/Week 1/Day 3
STRENGTH GIANT SET - Deadlift Focus (Speed & Endurance)
Rack Pulls
100 x 15
120 x 10
140 x 8
Dragon Flags
3 x 10
Keg Carry
3 x 100 feet

Highbar Squats
110 x 4 x 5

3 Likes

Watch out for Cooties!

1 Like

13/01/21

Wave 1/Week 2/Day 2
STRENGTH GIANT SET - Overhead Focus (Hypertrophy)
Wide Grip Pullups
x 10, 9, 8
Z Press
40 x 15
50 x 10
60 x 11 PR nice
Plate Halo
10 x 3 x 6 each side
Turkish Get Ups
8kg kb x 3 x 5

TECHNIQUE GIANT SET
Bench paused each one
90 x 5 x 5
Inverted Rows
5 x 10

Assistance Finisher
Press
35 x 10, 8, 6 with 30, 20, 10 sec holds after each one
35 x 10, 8, 6 with 30, 20, 10 sec holds after each one
30 x 10, 8, 6 with 30, 20, 10 sec holds after each one

2 Likes