Hi people. Finally decided to put up or shut up, and have signed up for a strongman comp on the 2nd March
in the under 105kg weight class - don’t need to worry about making weight
1)Max effort 2" fat bar dead, start at 200kg (raw)
2)Log clean + Press 100kg, 75sec
3)Prowler - rope pull then push 140kg (turf)
4)Keg carry + Press 80kg, 20m, 75sec. As far as I can tell, you carry a keg 20m, press it, repeat till 75sec - fun!
5)300kg tyre flips x5 then 20m 115kg Farmers walk, 75sec
6)Crucifix hold, 12kg per hand.
A) I go to two gyms, one regular, and the other a proper strength gym with everything except the keg, which I can provide. I can only get to the strongman gym on saturdays, but can spend 4+hrs there.
B) I realistically have 49 training days from tomorrow
C) The only events I need guidance on are the FB dead and the log. I have previously done 190kg raw FB dead without training for it, but my Push press needs serious work.
I can comfortably military press 80kg, but my triceps need work - bar slows above head - and I have neglected the Push Press. Should I do the Push Press as my main pressing movement.
With the fat bar deadlift, I have access to fat bars and I have Fat Gripz, should I use these every time I Deadlift? half and half?
Programming wise, I was thinking of an upper/lower split, alternating military presses with PP, and Back squats with deadlifts, eg:
Day 1)MP 80% 6x2 / 6x3 (progression)
triceps + back
- Deadlift 80% 6x2 - I find I can deadlift better if I do it regularly
Front squats 6x2
Fat bar holds? + abs
3)Push Press - daily max, then max reps in 75sec?
triceps and back work
Any and all advice is really appreciated. I am lucky to have a strong support from friends and others at the strongman gym, but if I’m not careful I tend to do too much and end up banging my head against the ceiling. I decided today to cut my squat weights because I was rushing ahead.
tl;dr I jumped in the deep end, halp