2/1/17
AM
30 min fasted cardio
Squats
45lbs x 5
45lbs x 5
95 lbs x 5
135lbs x 5
185lbs x 3
220lbs x 5
220lbs x 5
220lbs x 5
220lbs x 5
220lbs x 5
Bench
45lbs x 5
45lbs x 5
95lbs x 5
135lbs x 3
170lbs x 5
170lbs x 5
170lbs x 5
170lbs x 5
170lbsx 5
Barbell Rows
135lbs x 5
155lbs x 5
155lbs x 5
155lbs x 5
155lbs x 5
155lbs x 5
2/2/17
30 min fasted cardio
2/3/17
AM
30 min fasted cardio
PM
Apparently I shouldāve checked the closing time of my gym on fridays. Thought closing time was 11pm whem actually it was 10pm. Half way through my workout worker comes by and yells closing time.
Was able to warm up and get 225 for 5x5 on squat. Overhead press was cut short after to sets of 135lbs. No deadlifts. Will have to repeat next time.
Next time Iāll check the schedule.
2/6/17
Squats:
45lbs x 5
45lbs x 5
95lbs x 5
135lbs x 5
185lbs x 3
205lbs x 2
230lbs x 5
230lbs x 5
230lbs x 5
230lbs x 5
230lbs x 5
Overhead Press
45lbs x 5
45lbs x 5
95lbs x 5
115lbs x 3
135lbs x 5
135lbs x 5
135lbs x 5
135lbs x 5
135lbs x 4
Failed on the final rep of the 5th set. Almost had it but the weight just didnāt want to go. Will have to attempt this weight again on Friday.
Deadlifts:
135lbs x 5
185lbs x 5
225lbs x 5
255lbs x 5
Decided to go with a hook grip as opposed to double overhand grip today. WOW does it hurt. However didnt feel as if the bar would slip out of my hands so will continue to use this grip. Iām sure my thumbs will get used to it.
2/8/17
AM
30 min fasted cardio
30 min fasted cardio
Squats
45lbs x 5
45lbs x 5
95lbs x 5
135lbs x 5
185lbs x 3
205lbs x 2
235lbs x 5
235lbs x 5
235lbs x 5
235lbs x 5
235lbs x 5
Bench
45lbs x 5
45lbs x 5
95lbs x 5
135lbs x 3
175lbs x 5
175lbs x 5
175lbs x 5
175lbs x 5
175lbs x 5
Barbell Rows
135lbs x 3
160lbs x 5
160lbs x 5
160lbs x 5
160lbs x 5
160lbs x 5
Now I am pot committed. Registered and paid for my first competition on July 8th. I am going into it in the Novice class being it is my first one. Excited and nervous all at the same time right now LOL. I am thinking of continuing with my 5x5 training 3 times a week and adding a 4th day where I train the events of the competition.
If anyone has any thoughts or tips, the would be greatly appreciated 
Congrats man! That is awesome, big first step.
I think training some strongman specific events will definitely help. Have you tested some near 1RM lifts or just been running the 5x5? 5x5 is a great strength builder but when it comes to a strongman competition you want your body to know how to handle near maximal loads as well depending on the weights used in this Novice division.
Do you know the events and weights that will be used for the competition you are registered for?
I already spoke to the promoter, he has a gym about an hour from my home and has all of the implements I would be using in the contest, I explained to him that I have never touched a strongman implement before. He has also put me.in contact with a gym a little closer to my home but not sure if they have all of the implements. So I may be traveling to his gym on the weekends. I have not tested my near 1 rep max yet on any of the lifts have just been doing 5x5. I figured with approximately 21 weeks until the contest I should be able to get myself ready.
Obviously I would like to do well but really just want to get my feet wet and decided to register and so I have no excuses. Now I have an actual goal to attain.
Here are the events and weights for the contest, I would most likely be doing the Novice HW unless when the time comes I feel like I could handle the open weight class depending on my weight at the time.
figured I would attached the rules as well
EVENTS:
CDB/KEG Clean and Press: C+P Every Rep back and forth. 75s time limit. Down command only. You may strict press, push press, split jerk, etc. For a good lift, athlete must have feet parallel, arm(s) locked out and head through. No grip shirts. Must start with CDB. Once you miss you are done.
Car Deadlift: reps in 60s. Straps ok, NO suits. Hitching allowed. Up commands only.
Odd Object Carry: Will either be a medley of objects or a max distance with one particular. Object will be determined by appropriate weight. Expect a Chevy Engine Block, Diesel Crankshaft, fire hydrant, wood log, natural stone, 30-gallon drum, 55-gallon drum, etc. Time limit TBD.
Keg Toss: 4-6 total kegs, Slim and wide Ā¼ kegs, full kegs, either or/or a mix. Wts. & Hts. TBD. 60s time limit
Stone Over Bar: Men 50ā and Women 46ā. Pick your stone, if pick heavier stone and fail you can go lighter. Lighter stone 1 point, heavier stone 2 points. 60s time limit. Tacky allowed. Belts allowed with buckle to back, no shelf.
Highly recommend that you check out @Alphaās training log and YouTube channel (Brian Alsruhe) as well as @T3hPwnisherās log and YT channel (emevas). Both of those guys have competed in Strongman and have some useful information on preparing for a competition.
Certainly the best thing you can do during the week is keep busting your ass in the gym to build as much squatting, deadlifting, and pressing strength as possible. If you can get your hands on some implements once a week, thatāll be great. You also might be able to jury-rig some stuff at home - for example, Punisher made a video about a homemade circus dumbbell; several guys have made homemade axles with pipe; if you can get your hands on an old keg or sandbag, that would certainly help. It seems that much of the trick with Strongman comes not just from strength but also being able to handle odd objects; a guy with a 500 pound deadlift might be able to beat a guy with a 600 pound deadlift if heās better at hauling an odd-object from the ground to chest height. So find something weird and awkward and heavy, and practice lifting it.
Looks like fun!
@ActivitiesGuy gave some great suggestions. Alpha has some great keg tossing footage on his channel. I think this would be something I would be practicing a bit, because it will be a very technique based event.
Also, if you can get your hands on a stone during training, you probably should. They are tough to simulate.
Good job signing up! I still havenāt registered for my first competition yetā¦
I love Brian Alsrueās videos. Great info and I love his black and white scenes. Watch them as soon as they come out.
Do you think once per week with the implements is enough? I was thinking about adding a few during the week after my workouts. Example would be since I donāt have a circus dumbell, clean and preSs regular dumbells just to get used to the movements.
Also I am figure sticking with the 5x5 for now since it will allow me to add the most weight right now, rather than a more intermediate which will progress slower.
@littlesleeper I agree. At the very least I will have some fun doing something I always wanted to 
2/10/17 - Yesterdayās workout
AM
30 min fasted cardio
PM
Squats
45lbs x 5
45lbs x 5
95lbs x 5
135lbs x 5
185lbs x 3
215lbs x 2
245lbs x 5
245lbs x 5
245lbs x 5
245lbs x 5
245lbs x 5
Overhead Press
45lbs x 5
45lbs x 5
95lbs x 5
115lbs x 3
135lbs x 5
135lbs x 5
135lbs x 5
135lbs x 5
135lbs x 5
Deadlift
135lbs x 5
185lbs x 5
225lbs x 5
265lbs x 5
All lifts went really well yesterday. Motivation is one hell of a preworkout lol.
With the disclaimer that I am just a guy who has fiddled around with a whole bunch of different fitness pursuits over the years and NOT a Strongman competitorā¦
I think once a week with ārealā implements is enough, yes, but itās probably a good idea to find other things that kinda simulate the movements. For example, if thereās a keg-toss event, you may want to add some heavy kettlebell swings. If thereās a circus dumbbell, it makes sense to add some heavy 1-arm presses with a regular dumbbells. Some kind of loaded carry would be a good addition. Theyāre not perfectly analogous but anything that gets you used to the motions youāll have to use seems worthwhile.
As for āsticking with 5x5ā because it - this seems to be a common myth floating around, the idea that intermediate programs progress slower than 5x5 linear progression programs. I donāt really think thatās true but I do think you can stick with 5x5 as long as youāre making progress; no need to mess with progress. If you keep doing the workouts youāve been doing but tack on something extra at the end (one-arm DB press, kettlebell swings, some sort of loaded carry or sled push) I think thatās a great plan.
@ActivitiesGuy thatās it not that you threw out the advice your a subject matter expert. LOL. You were tight along the lines I was thinking. Thanks for the advice
2/13/17
AM
30 min fasted cardio
PM
Squats
45lbs x 5
45lbs x 5
95lbs x 5
135lbs x 5
185lbs x 3
225lbs x 2
250lbs x 5
250lbs x 5
250lbs x 5
250lbs x 5
250lbs x 5
Barbell Rows
135lbs x 5
165lbs x 5
165lbs x 5
165lbs x 5
165lbs x 5
165lbs x 5
Bench
45lbs x 5
45lbs x 5
95lbs x 5
135lbs x 3
180lbs x 5
180lbs x 5
180lbs x 5
180lbs x 5
180lbs x 4
Conditioning
Circuit x 3
Trap bar farmers carry - 180lbs + trap bar??
Prowler sled pull - 120lb + sled??
Prowler sled push - 120lb + sled??
Failed on the final rep on the bench. Knew the last one would be tough but couldnāt get the bar up. Not sure if doing rows before bench contributed. Normally will bench be for rows. Either way Iāll get it up next time.
2/15/17
AM
30 min fasted cardio
PM
Overhead Press
45lbs x 5
45lbs x 5
95lbs x 5
115lbs x 3
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
Squats
45lbs x 5
45lbs x 5
95lbs x 5
135lbs x 5
185lbs x 3
225lbs x 2
255lbs x 5
255lbs x 5
255lbs x 5
255lbs x 5
255lbs x 5
Deadlift
135lbs x 5
185lbs x 5
225lbs x 5
255lbs x 5
275lbs x 5
Strongman Movements
Dumbell Clean and Press
65lbs 5x5 - both arms
Farmers Walk with Trap Bar
275lbs + trap bar - 30ft x 6
On the last rep of overhead press caught a bad cramp in both legs trying to press the last rep. Almost called it quits for the night. Stretched again, foam rolled and continued with squats. So glad I didnāt and kept going. Rest of the workout felt great.
Nice job getting in some Strongman(ish) specific work.
Honestly, if you are still making progress and enjoying your training on 5x5 I would keep doing what youāre doing. This is going to be a great experience doing the Strongman competition even if you come dead lastā¦someone has to! You will meet a lot of like-minded people and Iāve only heard great things about competitions.
The more you can get your hands on implements or mimic the events, the better off youāll be. But for overall strength programming, I think you will be fine for now just continuing with the 5x5.
Following your competition if you feel like changing things up and going into a 5/3/1 or other program do it then. If it aint broke, donāt fix it!
Also, I typically just say the trap bar is 45lbs when using one. I doubt they are too far off of that, and it makes for easier āgym mathā.
@littlesleeper thanks man. I agree, I decided just to stick with what has been working for me since Iām still making progress. I will also be hitting a strongman gym on saturdays to work the event implements so that I can get a feel for them. Iām excited about this competition. More motivated than ever now that I have an actual goal in sight as opposed to wanting to compete. Will do everything I can to be ready, no excuses if I donāt do well it will not be because I didnāt work hard, just that the other guys are stronger and Iām still a weakling lol
