T Nation

Strongman in Progress

strength
formcheck
beginners

#1

My Goal is to start at my first strongman competition in a view years. At the moment I am still learning how to deadlift and squat properly. I want to take part in a Workshop, when I saved some money. As a newbie I would be glad about every advice.

I am training basic lifts like benchpress, overheadpress, deadlift and squat at 3 days a week in 5x5 Style at home. I think 4 times a week would be better, but I dont have enough time.
My homegym has two dumbbell, one barbell, a pullupbar, a roman chair , two rings, two dipbars and one 35lbs kettlebell. I will buy a tyre and a sandbag or keg next month, because I want to start with strongman conditioning.

Yesterday I did some pressing and pulling:

5x5 benchpress with 50lbs dumbbell
As superset with
5 sets of dumbells bentover rows (AMRAP)

5x5 barbell overheadpress with 90lbs
As superset with 5 sets of pullups (AMRAP)

5 Sets of elevated ring-pushups (AMRAP)
As superset with 5 sets of inverted rows.

And 3 Supersets of planks and 45 degree hyperextension.

Tomorrow will be the next trainingsession with some deadlifts and frontsquats.

Edit: I would love to post some Videos in the future, if someone could take a look at my technique. I try to film every squat and deadlift with my Smartphone to check my form after every set, but normally I delete those videos after watching.


#2

Ummmm…okay…you realize this is the training log forum, correct?


#3

Yes, thank you. I will edit my first comment. I had not very much time when I wrote it.


#4

Being great at deadlifting and overhead pressing will get your foot through the door. The squat amd bench are great movements but you will rarely squat and probably never bench in competition.

From there farmer walks, stones and yoke. These things or variants will make up most of the events in most contests.

Have a look at 531 for strongman for a great way to train strongmam (the one published this year, not the one from 4 years ago but that is also great)


#5

I’ll also add, get good overhead with a jerk or split jerk. This makes a huge difference. I have to battle is out with pricks who bench and press waaaaay less that I do but they know how to transfer leg drive into the axle/log/whatever and I have no clue.


#6

I will definetly focus on deadlift and overheadpress variations, but I wanted to train some other pressing movements as assistence movements like frontsquat, too.
When I should take part in a workshop I will look out for one that teaches how to clean and jerk. Great idea.

I will take a Look into 5/3/1, thank you for your advice!


#7

Did some deadlifts today
5x5 at 110lbs to focus on technique.
Same weight with squats, but AMRAP.
5x5 ohp with 90 lbs
5x5 incline DB bench with 45lbs DB
5 sets of DB rows (40lbs) and pullups
3 sets of Facepulls, GHR, Hyperextensions and some ab exercises


#8

I wanted to do some Overheadpressing and to try the 531 program, but I had not enough time, so I did 20 min of circle training as strength conditioning.

30 sec pushups
30 sec body weight rows
30 sec DB shoulderpress
30 sec DB row
30 sec rest

How do you master parenthood, training and work?


#9

Did my missed workout yesterday, but I felt pretty weak after that circuit on tuesday. Anyway, I knew I wouldnt have time till sunday so I tried to push through.

5 sets of 3 Overheadpresses 90 lbs
5 sets of 5 BB row 90 lbs
5 sets of 5 boxsquats 90 lbs
5 sets of 3 deadlifts 110 lbs
3 sets of facepulls AMRAP
3 sets of triceps extensions AMRAP


#10

I am on vacation right now, so in absence of a barbell and weights I did some calisthenics with my rings:
Pullups, Dips, rows, pushups, facepulls, triceps extensions, plank, glute hamraise, assisted pistolsquats

I thought its better than doing nothing


#11

You prioritise it above other stuff. This will require you to make tough decisions.

For me, I had to get acquainted with 4am*. There’s a bonus 2 hours out of nowhere. 1 for training, 1 for study.

.* I probably get to bed later that I used to as the house gets messier and I have a priority of making sure the house is somewhat tidy when we wake up. I tried to make this a lower priority but I was reminded very quickly how wrong that decision would be lol


#12

Thank you for sharing this!

So how much sleep do you get in a normal night? 6h? That would mean you Go to bed at 22:00pm?

I am really struggeling with getting enough sleep for my recovery. I am working in three different shifts right now, but even If I have to get up at 04:15 am I am not going to bed before 23:00 pm.


#13

Tuesdays workout:
30 minutes of running, because I have to pass a physical fitness test in 3 months.

Wednesdays workout:
Overheadpress: 5 sets of 5
Pullups AMRAP
Floorpress: 3 sets of 8
Barbellrow: 3 sets of 8
Inverted ring-pushups: 3 sets of 8
Australian pullups: AMRAP
Legraises AMRAP
Hyperextension AMRAP


#14

Saturdays workout:
Pushups and bodyweight rows as warmup.
Than I did the following exercises as supersets:

5x5 Z-press 90 lbs and weighted pullups
5x5 DB benchpress and DB row 90lbs
5x5 BB floorpress 130 lbs and BB row 110lbs
5x5 Deadlift and squats 110lbs
AMRAP Legraise and hyperextension
3x Plank for 45 sec


#15

Monday:
romanian deadlifts, floorpress (new PR: 130lbs for 5reps), BB rows, DB floorpress /DB rows, overhand curls for grip strength and some rows with my new fat grips.

Tuesday: hiit running for 30m

Wednesdays:
5 rounds, each round for 40sec and 20sec Rest:

  1. Overheadpress
  2. BB rows
  3. Floorpress
  4. Inverted rows
  5. Pushups

Todays workout (saturday):
Overheadpress: 5x 3 reps
Pullups
Floorpress: 5x 3 reps
BB rows
Deadlifts: 5x3
Boxsquat: 5x3