I've got a new log for you today that will save you time, frustration and trouble if have decided that you want to be a Strongman.
In today's log I'll go over things like:
- determining your limiting factors
- having a plan
- compensatory acceleration
- grip training
- much more
In order to help out all of you that want to do your first Strongman show.
This log was written primarily for those who have been competing in Powerlifting for a while and may be getting bored, or want to try something new. It doesn't matter what strength sport you came for though. Even people with no competitive background will get a lot from my So You Want to Be a Strongman video.
After you watch the So You Want to Be a Strongman video below, read the linked articles below for Grip training advice and then scroll to the bottom for a FREE TRAINING PROGRAM.
Watch the So You Want to Be a Strongman video here!
READ THESE GRIP ARTICLES TOO!
And now as promised, here is your FREE TRAINING PROGRAM.
Week 1: So You Want to Be a Strongman
| Day 1 | Day 2 | Day 3 | Day 4 |
| 1. Squat 3RM
2. Atlas Stones-LIGHT 8 sets x 2-3 reps 3. GHR- Full Range 35 reps in as few sets as possible 4. Reverse Hyper x 12-15 reps + Ab Wheel x AMAP 5. Sled Drag 20 minutes
|
1. Log Clean and Press
6-8 sets x 2-3 reps-NOT HEAVY 2. DB Bench 8RM 3. BB Rows + 1 Pullup between sets 3 sets x 10-12 reps 3 sets x 6-8 reps 4. Hammer Curls + Tate Press 3 sets x 10-12 reps 3 sets x 6-8 reps 5. Farmers Walk LIGHT 4 sets x ALAP |
1. Deadlift with Wagon Wheels
6 sets x 3 reps RPE 6/65% 4-5 sets x 3-5 reps Heavy but not crazy heavy 3. SSB Goodmorning 8 RM 4. Dead Hyper 4 sets x 8-10 reps 5. GHR Top Only 35 reps in as few sets as possible
6. HLR 35 reps in as few sets as possible
|
1. Press 5-6 sets x 2-3 reps TECHNIQUE
2. Seated DB Overhead Press 8RM 3. Close Grip Bench Press x 8-10 reps + Lying Pullapart x 20-25 4. CSR-2 Grips Wide Grip-3 sets x 10-12 reps Close Grip 3 sets x 10-12 reps 5. Farmers Hold 50% of contest weight X ALAP 6. Band Pushdowns x 150 reps in as few sets as possible + DB Curls AR* x 10-12 reps |
Week 2: So You Want to Be a Strongman
| Day 1 | Day 2 | Day 3 | Day 4 |
| 1. Squat with 2 chains per side 3RM +
1 back off set: no chains with 70% of 3RM set today x AMRAP 2. Atlas Stones- Work on hands over stone at lap & triple extension 3 sets x 2-3 reps LIGHT 2 sets x 1 rep a little heavier 3. GHR Full x AMAP + HFBR with weight (use Spud Inc Dr. Squat Strap) x 8-10 reps x 4 sets 4. Reverse Hyper + Ab Wheel 2 sets x 15-20 reps (RH) + 8-10 reps (Ab) 2 sets x 10-12 reps (RH) + 6-8 reps with 1/1000 pause at full extension 5. Sled Drag* 20 minutes *Forwards/backwards/press/row
|
1. 12” Log Clean and Press
2 sets x 6-8 reps 2 sets x 5-6 reps 1 set x AMAP in 60 seconds with 65% of your top set 2. DB Bench 5RM 3. BB Rows + 2 Pullups between sets 1 sets x 12-15 reps 2 sets x 10-12 reps 2 sets x 6-8 reps 4. Hammer Curls + Tate Press 2 sets x 10-12 reps 2 sets x 6-8 reps 5. Farmers Walk LIGHT, but more than last week 3 sets x ALAP |
1. Deadlift with Wagon Wheels + 1 chain per side
5 sets x 5 reps RPE 7/70% 2. SSB Goodmorning 5RM 3. Sandbag to Shoulder 4-5 sets x 5-8 reps Same weight as last week 1st 2 sets. Go heavier on last 2-3 sets. Focus on using as little energy to lift it to shoulder as possible while being explosive. 4. Dead Hyper 2 sets x 12-15 reps 1 sets x 8-10 reps 1 sets x 6-8 reps 5. GHR Top Only 45 reps in as few sets as possible + Lying Pullapart x 12-15 reps AR 6. HLR 45 reps in as few sets as possible |
1. Press 6 sets x 3 reps
WORK TECHNIQUE & Head Through 2. Seated DB Overhead Press 5RM 3. Close Grip Bench Press 2 sets x 8-10 reps 2 sets x 6-8 reps + Lying Pullapart x 20-25 between all sets 4. CSR-2 Grips Wide Grip-3 sets x 8-10 reps, Close Grip 3 sets x 8-10 reps 5. Farmers Hold 1 set x 50% of contest weight x 30 seconds 125 per hand 1 set 60% of contest weight x 30 seconds 150 per hand 2 sets x 65% contest weight x ALAP 165 per hand 6. Band Pushdowns x 150 reps in as few sets as possible + DB Curls AR* x 10-12 reps |
I'm confident that this program and the following weeks will lead him to at the minimum, a Nationals qualifying spot and/or a win!
Did you miss last weeks log?
Read it here.
C.J. Murphy
October 21, 2021
