T Nation

Strongman 5/3/1-Conjugate Hybrid

Hey everyone, I’d decided to start logging my training here mainly just to hold myself more accountable than anything else, and that being said I am starting on week 3 of my training cycle so I apologize if that throws anyone off. Essentially, this is primarily a 5/3/1 based program although I do incorporate some conjugate elements with my strongman event days in regards to rotating exercises for maximum effort, as well as with the dynamic effort work I incorporate throughout the week. The other main difference between this and a normal 5/3/1 is the exercise selection that I use. I swapped normal bench press for an incline press since that has more carryover to strongman, I use a log instead of a barbell for overhead days, and I have swapped the back squat with the front squat since that also carries over more to strongman.

While I wont post any videos here, my instagram profile (@jameswest879) is public and on most training days I post the heaviest set of the day.

Week 3 / Day 1 / Squat

  1. Front Squat
    250 lbs x 5
    285 lbs x 3
    315 lbs x 5

  2. Speed Deadlift w/ Bands 5 x 5 @ 50% (265 lbs)

  3. Reverse Lunge w/ Safety Squat Bar 3 x 10 ea. leg @ 160 lbs

  4. Leg Extension 3 x 10 @ 140, 150, 160

5A) Standing band crunch 3 x 15

5B) Single-arm Cable Curl 3 x 15

6A) Standing band crunch 3 x 15

6B) Rope Curl 3 x 15

Week 3 / Day 2 / Log Focused

A1) Log Clean and Jerk
165 lbs x 5
190 lbs x 3
215 lbs x 5 (needed 1 minimum, happy with the results)

B1) Speed Incline Bench w/ red and black bands 5 x 5 @ 50% (140 lbs)

C1) Pullup 3 x 10
C2) Behind the neck press 3 x 10 @ 95, 115, 135 lbs
C3) Rope Upright Row 3 x 10 @ 150 lbs

D1) Straight-arm Lat Pulldown 3 x 10 @ 70 lbs
D2) Landmine Press 3 x 10 @ Barbell w/ 70 lbs on one side
D3) Side Lateral Raise 3 x 10 @ 30 lbs

Finished with various tricep work