I always feel that if you can push through those really fatiguing phases that a big strength jump will come your way after a few weeks.
Keep uo the good work!
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Thanks man.
Deads are taxing on the whole system man. Perhaps it’s time to switch to another variation for something fresh, or do a phone-in-the-work template like 5s pro, 3x5 FSL with a low training max, like 80%, for a while. My pull isn’t stellar, but submax work has been a great tool to increase it without running me into the ground.
I don’t really understanding anything in this paragraph. Although it sounds like 5/3/1. Sorry, I guess I am a little behind with the latest developments of Jim’s work 
. I need to buy bis books some time.
No preocupes mi amigo (no worries pal)
Ill break it down, since it’s all over the forums any way:
5s pro/5s progression means to get 5, and only 5, reps for all of your 531 sets regardless of the week. Typically while using this protocol, your training max is set to around 80-85% of your actual or estimated 1 rep max.
Fsl, or first set last, references dropping back down to your first working set (65, 70, or 75% depending on the week) and accumulating volume. An example would be doing it for 5x5.
So week 1 could look like:
Warm-up
65% x 5
75% x 5
85% x 5
65% x 5 x 5
All in all, it’s a template meant to destress and instead focus on quality volume and good bar speed.
Thank you very much. Now I finally know what the hell everybody ist talking about lately
That Said, this seems like very very light weights being used. For how long would you recommend doing something like this for it to work?
14.08.
Lower back felt 100% again. Still wanted to give it a little break and also wanted to move heavier weight.
Enter the trap bar.
1 trap bar deadlifts / planke
Up to
146 kg x 1 / 1 min
156 kg x 1 / 1 min
166 kg x 1 / 1 min
176 kg x 1 / 1 min
186 kg x 1 / 1 min - heavy and ugly Grund
2 SSB squats / ab roll outs
62 kg x 5 / 6
82 kg x 1
102 kg x 5 / 6
3 pendlay row / side planke
60 kg x 8 / 30 sec
65 kg x 8 / 30 sec
70 kg x 8 / 30 sec
75 kg x 6 / 30 sec
Notes:
- super random workout.
- the heavy pull felt good mentally, despite the back rounding IT felt suprisngly good physically too.
Uploads this purely for your amusement (turn the sound on when watching):
And for comparison here is the better looking pull at 176 kg :
No problem. It is light, but the point I think is more focusing on great technique and bar speed - and not running yourself into the ground.
The big man has recommended this before (in the forums)
2 cycles of 5s pro, 5x5 FSL
1 cycle of PRs (regular 5/3/1), 3x5 FSL
then move onto another program.
Had my last strongman training in the cheese factory today… I don’t have time to post about it though. Will do that Monday.
Finally I have enough time to log my last training session… damn it has almost been a week without training. As I am sick right now it might get even longer.
17.08.
The last training in the legendary cheese factory. Damn I will miss this place! Not only did it have the perfect training conditions for me, maybe except like minded training partners, but it was the closest thing to my first own gym. Mark my words, this won’t be the last gym of mine. Lots of great memories have been created here.
Intra workout nutrition for this workout was 3 beers. I mean, I had to say cheers and fair well, didn’t I? 
For this workout I also did whatever. Really random stuff.
1 log lift
2 x 45 kg x ?
55 kg x 3
65 kg x 2
75 kg x 1
80 kg x 1
85 kg x 1
87,5 kg x 0
87,5 kg x 1 - ties PR
85 kg x 1
2 axle continental clean and press (continental from 76 kg onwards)
56 kg x 3
66 kg x 1
71 kg x 1
76 kg x 1
81 kg x 1
86 kg x 1 - PR by default because I have never done this except for my prep for my first contest where I didn’t exceed 76 kg. Still comfortable though.
3 axle push press
86 kg x 1
91 kg x 1
96 kg x 1
101 kg x 0 - just really spend at this point. Normally an easy weight for me.
4 squat
up to 110 kg x 1
120 kg y 1 (light self wrapped wraps from here on)
130 kg x 1
140 kg x 2
Notes:
- well that was it. Will have to use regular gyms again now
- that was the last stupid workout for a while, I promise!
- I don’t like being my own coach and I can’t find anyone willing to do it for free that actually knows something about what I want to do. So back to 5/3/1 it is. Training maxes will be set very conservative.
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I really wanted to do a slow build up with 5/3/1, I swear I did! However… I may have the oppurtinity to compete again. 30th of September is another strongman competition that I could enter. When it comes to competition, my politic is: Take everything you can get! Don’t worry about placing or anything else, just do it and get the experience.
Events are not out yet and I have yet again only 4 weeks and am pretty out of shape, but depending on the events I will give it a go!
24.08.
1 Power Clean + Press
60 kg x 2
70 kg x 2
80 kg x 2
85 kg x 0, couldn’t clean it.
2 Push Press
85 kg x 1
90 kg x 6 - PR
95 kg x 2
95 kg x 2
95 kg x 2
3 Smith machine shoulder press (only Plate weight)
20 kg x 8
40 kg x 8
50 kg x 8
4 HS lat pull down
20 kg per side x 12, x 12
30 kg per side x 12
20 kg per side x 12
5 Close grip bench press
60 kg x 8
80 kg x 8
90 kg x 6
95 kg x 4
6 HS seated row
25 kg per side x 10
30 kg per side x 10
25 kg per side x 10
25 kg per side x 12
7a HS seated triceps dips
20 kg per side x 20
40 kg per side x 12
40 kg per side x 12
7b lateral raises
12 kg x 10
10 kg x 10
10 kg x 10
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25.08.
This gym day was awesome, Just because I had so much time. No rush at all, could enjoy myself. Even hit the sauna afterwards.
1 deadlift
Up to
100 kg x 5
120 kg x 5
140 kg x 5
160 kg x 3
140 kg x 5
140 kg x 5
2 snatch grip deadlift
60 kg x 6
80 kg x 6
100 kg x 6
3 Front squat
40 kg x 6
60 kg x 6
70 kg x 6
4 Leg Press
2 x 12
5a 45° Back raise
3 x 25
5b Planke
3 x 1 min
Conditioning:
Sprint Intervalls on the concept rower
20 sec Sprint, 10 sec rest for 10 Intervalls
Notes:
- deadlifts were okay to start the prep of. Would have liked 5 reps with 160 kg but didn’t want to sacrifice form that much. Still, it is okay
- hip ist a little messed up from sleeping funny.
Rats! Just got word that the competition is not happening. Was looking forward to doing another show.
Here we go again - 5/3/1. Set all TMs at reasonable/ pretty conservative numbers
27.08.
1 bench press (TM 105 kg)
70 kg x 5
80 kg x 5
90 kg x 8
2a FSL: paused bench press
70 kg for 5 x 5
2b DB row
37,5 for 4 x 8
3 incline DB bench (45°)
27,5 kg x 8, 8, 7
4 HS Low Row
30 kg per side for 4 x 12
5 HS seated triceps dips
40 kg per side for 2 x 12
6 EMOM:
Push ups: 1,2,3,4,5,4
Face pulls: 6,6,6,6,6,6
Notes:
- slept funny on my right shoulder, felt off but will be fine soon. I guess my girlfriend’s bed is trying to kill me.
- lost some barbell strength during my preps but that ist okay.
- warm ups for bench felt really heavy.
- shouldn’t have done push ups after going to failure in triceps.
- Hit up the sauna again afterwards for 30 minutes. That is really great and relaxing.
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Whups just realized that I fucked up my calculations. Forgot to take 90% of my selected conservative max to figure Out my TM.
And change of plans once again!
It looks like I will compete after all! In Austria, so my first international competition, haha. Luckily I move to Munich in the middle of September and the competition is on the 30th of September in Salzburg, which isn’t that far.
Contest will be:
1 arm over arm pull with a Car
2 Overhead Medley: 50 kg barbell, 60 kg keg, 70 kg log for reps in 75 seconds.
3 Farmer’s walk 80 kg per hand die 50 meter.
4 loading with 4 kegs á 60 kg.
What I need to work the most is my conditioning! No doubt. I will have to work very hard on that.
The bad part is, my equipment already ist in Munich. So I will have to prepare for this in only 4 weeks and without implements ( May get 1-3 sessions with some implements).
Any ideas, tips or work arounds? @T3hPwnisher @strongmanvinny2 @brady888 @TX_iron @littlesleeper?
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Kegs are gonna be key on this one. Be really good if you could train with one. There is a certain 1 motion technique with them that, if you can nail it in the medley, it will make it fly and you’ll save a lot of time. Same with the carrying.
Being able to 1 motion the log will help too. When it’s reps, you wanna cut out inefficiencies where you can.
Do you know if you have to clean the log each time or clean once and press away?
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