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