long story short I have one year to prepare my self for a strong man event.
there are these local games and I have been training for about 2 years now. first and a half year I was “bodybuilding” and the rest i began to train for strength.
thing is powerlifting is not quite strongman. this was the first time i participated in any event and it’s a mind opener … here’s a short description:
a team of 4 people does the task as a team (we are all quite weak actually, the others are your typical “farm boys”. they have stamina…)
first - we push a big truck for about 15 meters. we run 10m before we start pushing the truck.
second - right after that you carry sand bags (2-3) that weights about 60-70kg for 5-10m and drop it into another truck.
third - you we carry a man in a stretcher for 20m, run back, carrying the stretcher, put another man (team mate) on them (about 70-80kg) and carry the distance once again.
fourth - you have to drag a 33kg box under a 30cm high net.
fifth - you have to flip a tractors tier for 10 times. it weights about 200-250kg but you can do it all together (4 of you)
and you have to do all of this in under 5 minutes. under 4 is preferred. we managed to do it in 4.13 minutes with no preparation … ever. and this is all done with no rest too.
thing is, this was the first time i participated in anything like this. i almost went unconscious in the end (i lost my breath when we were carrying the second man on stretchers).
we took the third place anyhow, and i got an extra “diploma” for not giving up after i could no longer breathe and my mind was somewhere else … they were shouting for amonia … i still finished, BUT it feels like i let my team down. if it was not for that light headed ness we COULD have won the second or even first place… and participated in the next level.
I need to train for this event next year. I need to increase my stamina AND go way past the 143kg d-lift and 127kg squat. improving the bench would be a nice extra too
the problem is i have access only to the basic gym equipment. no strongman related things. no sled to pull, no thick rope to grip. no nothing, just a barbell and some dumbbells.
i have read a lot about west side and it’s ideas. i even read some russian studies (in russian) and have just started training in that fashion. no big difference yet tho. before have tried some full body training. some upper/lower splits with reps from 6x4 to 8x3 and progressions of all sorts. did plyometrics with weights. did some static exercises.
dont like the overloads too much as there are no “qualified” spotters around here. they either look at you like a moron because you do less then 8 reps or can’t help you at all… now westside seems to help put all of these exercises in the right places. but may be i’m missing something.
what would be the right way of training for this type of event? please post your ideas, tho if you are benching less then 90kg or squatting less than 100kg i doubt you will be much help. nothing personal tho… my numbers are low enough already for a 93kg man…
here is an outline of my workout if anyone needs some inspiration:
monday - shoulders/chest
shoulders OR chest: progression 5xn until you can’t do 5 reps, then 3xn until failure (usually n=2)
if a weak pot is found then some isometrics for the position are done.
triceps AND biceps: progression 5xn, until failure then 3x1;
ABS work - light, 20x2;
tuesday - squat/d-lift;
squat OR d-lift: same reps as monday
weak spot isometrics.
lower back: 6x3 (good mornings or similar)
upper back: progression like in monday.
pull ups: light, 8,6x3;
wednesday: recovery. everything is done using dumbbells;
chest or shoulders: 20x2;
30 seconds in between sets;
1-2min in between exercises;
triceps and biceps 20x2;
ABS: 3x12 with a plate on your chest;
grip work: “dumbbell curls” 4x12; this on i “invented” my self. you take a heavy dumbbell in your hand and roll it down with your fingers until you are holding it with the tips. then just roll it back up in your palm using your fingers.
friday. recovery, squat/d-lift;
squat: 15x2 OR d-lift 20x2;
single hand d-lift: 2x10 each hand;
low. back hyperextentions: 2x20;
pull ups: 4x5;
wrists work: static dbell hold for 10s;
the extra upper back work is for the rope pulling comp. we took 2nd place this year even tho the strongest guys had left.
all reps are done so that the last rep is 1-2 rep short of failure or failure.
well, that’s all folks. it took me 3 hours to write but only 10 mins to read :). hope i can get some feed back.