T Nation

Powerlifting+Strongman Workout


#1

I put together this program to combine strongman and powerlifing. I was wondering what you thought of the program and if it's set of well. If there are any changes that you see or things that need to be added or taken out of would be great. Sorry for the length.

Monday- MELB
Week 1-3
Close stance low box squat(5RM)
Good mornings: 3x8-12 reps
Glute ham raise: 30-50 reps
Reverse hypers: 3x8-12 reps
Weighted sit-ups: 3x5-10 reps

Week 4-6
Deadlifts standing on 3? box(3RM)
High bar/close stance squat: 3x8-12 reps
Glute ham raise: 30-50 reps
Reverse hypers: 3x8-12 reps
Weighted sit-ups: 3x5-10 reps

Week 7-9
Wide stance high box squat(3RM)
Stiff leg deadlifts: 3x8-12 reps
Glute ham raise: 30-50 reps
Reverse hypers: 3x8-12 reps
Weighted sit-ups: 3x5-10 reps

Week 10
Trap bar dead(1RM)
Front squats: 3x8-12 reps
Glute ham raise: 30-50 reps
Sled work
Weighted sit-ups: 3x5-10 reps

Week 11
trap bar dead(work up to 80% of last weeks weight)
Glute ham raise: 30-50 reps
Reverse hypers: 3x8-12 reps
Weighted sit-ups: 3x5-10 reps
Week 12- OFF

Wednesday-MEUP
Week 1-2
2 board press:(5RM)
Pull-ups: 5-7 sets of ? of max reps (Ex: max pull-ups=10 so I would do 5 pullups per set)
Tire flip: 3x4-6 flips
3 way shoulder raise: 3 sets of 20 reps
Tricep extentions: 2x10

Week 3
Speed bench: 55% of 1RM 8x3
Pull-ups: 5-7 sets of ? of max reps (Ex: max pull-ups=10 so I would do 5 pullups per set)
Tire flip: 3x4-6 flips
3 way shoulder raise: 3 sets of 20 reps
Superset curls and tricep extensions: 3x10-12

Week 4-5
Floor press(3RM)
Rows: 3x8-12 reps
Tire flip: 3x4-6 flips
Superset curls and tricep extensions: 3x10-12

Week 6
Speed bench: 60% of 1RM 8x3
Rows: 3x8-12 reps
Tire flip: 3x4-6 flips
Superset curls and tricep extensions: 3x10-12

Week 7-8
Close grip bench(3RM)
Tire flip 3-4 x 5-6
Pull-ups or pulldowns 3 x 10-12
Face pulls 2 x 10-12
Hammer curls & tricep extension 3 x 10-12

Week 9
Speed bench: 55% of 1RM 8x3
Tire flip 3-4 x 5-6
Pull-ups or pulldowns 3 x 10-12
Face pulls 2 x 10-12
Hammer curls & tricep extension 3 x 10-12

Week 10
3 board press(1RM)
Tire flip best time 75 feet, 2-3 sets
Rows 3 x 10-12
Face pulls 2 x 10-12
Hammer curls & band pushdowns 3 x 10-12 & 40-50 reps

Week 11
3 board press(work up to 80% of 1RM)
Tire flip best time 5 feet, 2-3 sets
Week 12
Max out on bench press

Friday-DynLB
Week 1-3
Dynamic Squat ? Average Band 10 x 2
Stones ? Work up to a heavy double, 3-6 sets of 2 / Heavy
Yoke ? medium weight, for speed, if your max is 600 for 25 feet, try 300-450 for 75-100 feet, as fast as you can, 3-5 trips
Pullthroughs 3x 8-12
Reverse hypers 2 x 12-15 loose

Week 4-6
Dynamic Squat Average Band 10 x 2
Stones ? Light ? Med weight, 5 stone series for fastest time, 3-5 sets
Yoke ? max weight for 25-75 feet, 3-5 trips
Glute/Ham ? 3 x 8-12
Reverse hyper 2 x 12-15 loose

Week 7-8
Dynamic squat average band 8-10 x 2
Stones ? 5 stone series, best time, 3 sets
Keystone or Romanian deadlift 3 x 10-12
Reverse hyper 3 x 12-15

Week 9-10
Dynamic squat average band 10 x 2
Stones ? heavy doubles 5 sets
Pullthroughs 3 x 10-12
Reverse hypers 2 x 10-12

Week 11
Dynamic squat 8x2
Romanina deadlift: 3x10
Glute ham raises: 3x10
Week 12: Max out on squat and deadlift

Sunday: DynUB
Week 1-3
Axle push press 10 x 3
Farmers Walk heavy 25-35 feet, 4 trips
Chins or rows 3 x 8-12
Shrugs 2 x 10-12
Curls & extensions 2 x 10-12, different than last day

Week 4-6
Log Clean & press 8 x 3
Farmers walk light ? medium / 100 feet, 4-5 sets
Shrugs & rows 3 x 10 each

Weeks 7-9
Split jerk10 x 3
Farmers walk medium weight speed, / 100 feet, 4 sets
Pulldowns 3 x 10-12
Rows 3 x 10-12
Curls & extensions 3 x 10

Week 11
Push press 10 x 3
Farmers Walk contest weight & distance, best time
Week 12
OFF

Current stats
Age: just turned 16 last week
Height: 5'9
Weight: 200lbs
Squat: 385lbs
Bench: 235lbs
Deadlift: 365lbs

Goals(after 12 weeks)
Weight: 225lbs
sqaut: 435lbs
bench: 255lbs
deadlift: 405lbs

Next powerlifint meet
July 16th around the end of the program

Next strongman comp.
Unsure


#2

Interesting. Just watch the tire flipping on upper body day b/c there is a significant amount of work that involves the lower body.


#3

You could do stones, farmers walks, and yoke every week on dynamic effort lower body day and it wouldnt' be a problem. My saturday pretty much your strongman day but start out the day with dynamic effort squats.

I would rotate your max effort exercises every week instead of doing a 3 week wave. This will keep you more fresh without getting overtrained.


#4

This is what me and my training partners do, your entire split is very smiliar.

You could do stones, farmers walks, tire flip and yoke every week on dynamic effort lower body day and it wouldnt' be a problem. Make saturday pretty much your strongman day but start out the day with dynamic effort squats.

I would rotate your max effort exercises every week instead of doing a 3 week wave. This will keep you more fresh without getting overtrained and stale on one exercise.

And also if you have a choice here is what i would probably do. I would do max effort bench on one day followed by strict overhead press, no leg drive. Then on your other upper body day i would do dynamic effort bench followed by heaving overhead pressing.

ME upper
2 board press- 5RM
strict overhead barbell press- 3x5

DE upper
speed bench- 6x3
log press- 1-3RM

You could even do log presses first if you want. But something like this would be very conducive to both sports and one can even complement the other.


#5

I might change it to something more like this

Monday or Tuesday- Switch deadlift and squat every week
ME squat: 1-5RM
box squat, back squats, Zecher squats
Stiff-legged deadlift or goodmornings: 4 sets of 10 reps
Or
ME deadlift: 1-5RM
(Deadlifts, Deadlifts off 3? platform, Trap bar deadlift)
Full squats: 3 sets of 15 to 20 reps

Single leg work: 3 sets of 8-12 reps
Ab work: 5 sets of 5-10 reps
(Side bends, Weighted sit ups, Leg raises)
Grip work: Wrist rollers, grippers, thick bars

Wednesday or Thursday-Rotate every week
ME bench Press: 1-5RM
2 board press, Close grip bench,
Incline bench, 3 board press)
Shoulder presses: 4-5 sets of 8-12 reps
(Standing or seated with barbells or dumbbells)
Lats: 4-5 sets of 8-12 reps
(Rows or pull-downs)
Triceps: 4 sets of 6 to 10 reps
(JM presses or skull crushers, or overhead extentions)
Heavy bicep work-4 sets of 8-12
(Hammer curls, barbell curls, reverse curls)

Friday or Saturday -
In gym: A.M or afternoon
Speed box squats: 8x2-50-60% of 1RM
Speed pulls: 8x1-50-60% of 1RM
Glute ham raises: 4 sets of 10 reps
Heavy abs/Calves
Events: P.M
Farmers walk or Yoke-Rotate heavy and light every week, Heavy short distance, light long distance.
Tire flip- 5 sets of 6-10 flips or 3 sets of 5 minutes
Car push/pull- Set distance or timed sets
Sprints-10-40 yards total 10-15 sprints-do at least 5 up hill

Sunday-
Speed bench: 6x3-55% of 1RM
Overhead event: Heavy singles
Log or axle Push press, Split jerk)-always clean until too heavy
Pull-ups: 4-6 sets of 5-10 reps
Dumbbell work: 4 sets of 8-12 reps(Incline, flat, decline, floor DB press)
Light arms-2 sets of 10-12 reps

This way i have all the lower body events on one day witch would also be a lower body day. Every 4 weeks i'll deload weight and use around 75% of my max for reps on the max effort days.
Hows that look?


#6

Looks great man, thats about exactly what i do. Except we dont do two-a-days on saturday. We just have like 3-4 hour workouts haha. Cause sometimes there is 5 or 6 of us.


#7

Whould it be a good idea to have ME shoulder presses sometimes and dynamic effort shoulder presses. ex.

Day 1
2 board press-3rm
seated military-3x5
or
standing military press-3rm
incline press-3x5

day 2
speed bench-6x3
speed shoulder press-6x3

I'm just wondering this because in strongman the OH press is more improtant than the bench.
I hope that made sence.


#8

Nah cause you get plenty of speed work on your warm ups for split jerk.


#9

My thoughts are if your training for a powerlift meet you would be better suited to cut out the strong man until after the meet. Strongman is very taxing especially when your trying to perform Max effort technical lifts for progressive strength. You may be compromising your recovery. If you really like the strongman than keep it all on one day of the week, and rotate the lifts in 2 to 3 week waves. Your still young enough to heal fast but I would hate to see you put to much on your plate and crash during your training cycle.


#10

I trained strongman for most of my cycle for my last meet and i think it helped. It kept my conditioning up so going through a powerlifting meet was cake after that. I did cut it out like 2-3 weeks before and i deloaded the entire last week before the meet and didnt do anything at all. But i do keep it all on one day like you metioned.