Strongman Event Day (w/Videos) and My New Training Program

I am currently in an "off-season" phase focused on putting on some serious bodyweight while still getting stronger. I'm also raising an awesome infant boy, while still working, training and living life. My next competition will be the USS National Championship in late June where I'll be competing in the 220# class.

Training is going well. I woke up this morning at 215 and a much leaner 215 than I've been in the past. I haven't weighed this much since I started dieting for "The Arnold" back in November of 2013. Not only is the scale weight going up, but so are my numbers. So I'm very happy to be gaining a nice blend of size and strength. I just finished up my last phase of training and things went really well.

My new training program started on Saturday with Strongman event day.  This phase I'm still pushing the volume pretty hard for hypertrophy, but still with some strength emphasis. I'll also be using my 14-day rotating split.  This program is very similar to my last phase with a few small tweaks. I've also added an extra "easy" upper body day to increase my volume a bit. I've also made a few changes to my lower body day. Due to the weather here in Kentucky (we have 10 inches of snow and it's -6 degrees right now) my event days won't be set in stone. Some days will be inside when it's really cold or nasty out. When it's nice out I'll be doing more outside events. Once I begin my early stages of prep for Nationals I'll put more emphasis on those events that'll be there. I'll run 6 weeks training followed by a week deload.

It'll go:

Week:

1- Light

2- Light

3- Medium

4- Medium

5- Heavy

5- Heavy

 

Below is my base template:

Week A.

Saturday

A. Axle Clean & Press

B. Farmers Deadlift or Farmers Walk

C. Keg or Stone Load

 

Monday

A1. Incline Bench

A2. Weighted Chin Ups

B1. Strict Log Press

B2. Blast Strap Rows

C. Dumbbell Overhead Press

D. Curls

 

Wednesday

A. Deadlift

B. SSB Pause Squats

C. Block Pulls

 

Thursday

A. Pull Ups

B. Dips

C. Barbell Curl

D. Band Pull Aparts

E1. Hanging Leg Raises

E2. Rollouts

 

Week B.

Saturday

A. Log Clean & Press

B. Yoke Squat or Yoke Walk

C. Keg or Stone Load

 

Monday

A1. Strict Overhead Press

A2. Pull Ups

B1. Bench Press

B2. Machine Rows

C. Incline Dumbbell Press

D. Cross Body Hammer Curls

 

Wednesday

A. Squat

B. Front Squat

C. Good Mornings

 

Thursday

A. Chin Ups

B. Dips

C. Barbell Curl

D. Band Pull Aparts

E1. Hanging Leg Raises

E2. Rollouts

 

And here is the first session, Saturday's Strongman Event Day:

 

2.14.15

A. Axle Clean & Press (Clean once)

95x5

135x5

185x5

200x5

235x5

265x10 - PR

235x10

 

 

B. Farmers Deadlift - (weight listed in each hand)

115x3

205x3

275x3

315x3

365x3

 

 

C. Keg Load to 52 inches

180x3

250x8

210x8

 

Loading Comments... Loading Comments...