Yeah this is something I’ve read a lot of. Front squats are key for strong man.
I’ve got enough weight to keep my busy with these for a while. My goal is to get to 1.5 bw for 10 reps. I think I’ll get this at some point this year.
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Hell yeah! FS reps are brutal for sure. You will have to keep us updated on that. Keep working hard
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What a way to start the training block. Definitely felt the weekend sumo deadlifts. Then on a monday deadlift training again. Alot of tempo and speed work over the next 4 weeks.
-Box SSB squats
-Above knee 565 dead hold 10 sec (hook)
-Deadlift 3sec pause 2in from floor 8x4 (405lbs) I made it to set 6 then had to back down to 315lbs to finish out the sets.
-3in deficit RDL 3sec eccentrics/SS ^^/ 3x8 (275lbs) 1st set totally forgot about the tempo then remembered about half way through. This was a brutal SuperSet.
-TRISET
-Pendlay Row 4x8
-GHR 4x8
-KB swings 4x12
Nothing like having a plan to follow. Done with the heavy stuff for awhile time to work.
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Last week life happened. Farm work needed to be down. Didn’t slow me down with training though. New program 2nd week loads of volume.
Today 6/1/2020
Warm up DM SSB Box Squat 445lbs
-3x10ea Airplanes
- 1x 585lbs Rack pull hook 10sec hold
-7x3 (425lbs)Stiff bar DL 3sec pause 2in from floor( only managed 6 sets. The 6th set had to go full motion without pause.)
-3x8 (275lbs) 3in Deficit RDL /SS / 3x6 Birddog w/5lbs 3sec hold
-Giant Set all 3
- 3x10 Pendlay Row
- 3x10 GHR
- 3x14 KB Swings
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good work in here man. Can’t wait to compete with you at Nationals next year!
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6/2/2020
UPPER DAY
-DM Overhead Squat (155lb) new movement added.
- 3x30 Facepulls
- 6x6 Incline log press (165lb)/SS/ 6x12 Incline reverse db fly
- 4x5 Neutral floor press/SS/4x10 cable row
- 3x12 Skulls/SS/3x10 Banded curls
Still struggling with a shoulder issue. Working things out I’d say the problem side is at 80% strength. Thinking body hangs 3-5mins a day … it’s worked in the past.
Appreciate it brother!
6/3/2020
ACTIVE RECOVERY
-15min full body warm up
-30min shoulder focus rehab
-DM FS (315lbs)
-2x12 Viper press (100lbs)
6/4/2020
LOWER FOCUS
-15min full body warm up
-15min hip mobility
- 4x10 Front Squat (250 last set 260lbs)
- 4x150ft Beltless Yoke (420ish)
- 4x8 Cossack lunge
- 4x12 1 leg RDL
- 4x5 Suitcase deadlift (200ea last set 250lbs ea)
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Awesome work man! I’m in for this! Love a good contest prep!
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6/8/2020
DEADLIFT FOCUS
-20min full body warm ups
- DM Box Squat SSB (455lbs)
- Above knee rack pull (655lbs) with hook grip
- 3rm 3sec pause 2in from floor (455lbs) then subtract 20% 2x5
- 3x6 RDL 3sec eccentric
- 3x12 Seal row
- 3x12 GHR
- 3x16 KB Swings
Entering the 3rd week of my program with some maximum effort work all week then a deload next week. BW has been floating 181-183lbs so no worries there.
Possibly shooting for the Official strongman online contest they have going on. Max Deadlift, Max C/P. Currently ranked #36 I believe [198lbs and under] with unofficial lifts, but i have till August 31st to submit the official lifts. Going for the top 20
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6/9/2020
ACTIVE RECOVERY
-
15min full body warm up
-
extra hip/shoulder mobility
-
DM Front Squat (315lbs)
-
2x10 Viper press ( video set only did 9 reps miss counted)
-30-45min mobility work in the afternoon
- probably a hour or so of hiking then back to the farm for more work.
6/10/2020
UPPER FOCUS
-
15min full body warm up
-
10min shoulder mobility
-
DM Overhead squat (170lbs)
-
8x3 Incline log press (190lbs) last set (200lbs) new rep and weight PB only because it’s a new movement. Still a starting point
-
4x14 Incline db rear flys
-
3x15 Lat pulldown
-
3x12 Biceps/Triceps
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6/13/2020
Morning BW: 182.4lbs
FOCUS Log C/P 4RM
-
15min full body warm up
-
20min shoulder mobility
-
Front Squat (335lbs) DM
-
Log C/P each rep 4rm (200lbs)
-
back off-20% 2x5 (160lbs)
-
Farmer Carry/Sandbag Medley (230/220) 2 rounds 50ft and back
-
unplanned stone to a 42in height (350lbs PR) our gym just got some bigger stones in so I couldn’t resist.
6/15/2020
DELOAD WEEK
-
20min full body warm up
-
SSB box squat wide stance DM (415)
-
Deadlift 10x3 6rpe
-
Lat pulldown /SuperSet 10x10 6rpe
-
Ghr 2x failure
-
BW Sissy squats /SuperSet 2x failure.
Nothing to exciting this week. Probably do a little more work around the farm and hike everyday or at least try to.
6/22/2020
Start of the new block
- Ssb Box Squat DM (415)
- Below knee block pull 6x3 7rpe in suit (495)
- Stiff Bar Deadlift 10x1 (500)
- Snatch RDL 3x8
- KB Windmill 3x12ea
Weights definitely felt heavier coming off the deload. As for the suit. It will take some time to figure it out for one, but I might need to put on another 5lbs for it to fit better.
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Keeping tuned in for this log!
Hoping there will be another USS record breaker later this year so I can attempt breaking the LW teen record on log.
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Busy week.
Weekend bodyweight 182lbs. I’ve bumped up my calories to 3500 give or take. Definitely a difference in training. Might throw on the extra 10-15lbs and fill out MW division… will see.
Sessions #2 and #3 are aimed toward my weaknesses so nothing to exciting.
Session #4 strongman Saturday’s
Main goal working on the Log Clean & Split Jerk.
10x 2 around an 8rpe. 205lbs loaded on the bar. Technique needs improvement, but liking the progress with the style of log.
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15 lbs would take you to 197… That’s about what I’d consider filling out for the LW division, lol. At my best I was regularly cutting water from 196-200 to make 181. for the 198 division, I prefer to be walking around at 210+.
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Thanks for the response. I’ve cut from 195 to 181 a hand full of times not to much of a worry for me, but I’m meaning filling out for the 198 class. It takes a good bit of food for my weight to budge and stick so it’s been hard lately trying to go above 185. Either way I’m probably shifting to bumping up the next division.