07-20-2011, 07:05 PM
Strongman & Trainer
Join Date: Dec 2010
Location: The Iron Pit
Training Exp: 5 years total
Training Type: Powerbuilding
Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
Originally Posted by austin.j.taylor
My training philosophy is to train lifts/events not muscles. With my split I hit nearly every muscle group twice weekly in the gym and normally hit everything again on Saturdays.
Leg extensions and curls dont really translate to anything in strongman. Calf raises may help with some stuff, but I prefer to use push press, powercleans, high pulls, etc to build my calves. I never do direct calf work and mine are big and strong.
If I wasnt coming off knee surgery I would have a leg day like this:
Squats-at least a 3X5, work up to a heavy triple at least monthly
Front squat- 3 sets in the 5-10 rep range
Lunges- a couple of sets in the 10-12 range
Some type of DL variation, either RDL or SLDL in the lower rep range to finish the day.
Farmers walk, truck pulls, prowler pushes, box jumps will also help finish off that day if you have access to implements.
I prefer cleans on my deadlift day, but if you feel you need more add squat cleans or overhead squats. Learn my lesson and take care of your IT bands and hips by stretching and foam rolling alot.
My keys to Strongman: You are never in too good of cardio shape. Gym lifts dont always carry over to implements. By the second one I mean that your best work for the week should occur with implements in your hands. If your gym time is causing your event training to suffer, back it down a touch.
Thanks heaps for your input Austin!
W.A. AMATEUR STRONGMAN
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet