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
250 lbs x 5
285 lbs x 3
315 lbs x 5
Speed Deadlift w/ Bands 5 x 5 @ 50% (265 lbs)
Reverse Lunge w/ Safety Squat Bar 3 x 10 ea. leg @ 160 lbs
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