I use primarily a body-part style hypertrophy routine through the week, focussing on heavy compounds and some explosive movements. No small joint isolations, for the most part.
Weekends I do Strongman training - yoke/frame/farmers walk, log clean and press, heavy bench press, power stairs, axle work, etc.
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
Last edited by Abaddon; 09-12-2011 at 12:35 AM.