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Old 08-31-2012, 04:03 PM   #4
Bodybygamma
Strongman/Powerlifter
Max Brawn
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Join Date: Nov 2009
Location: NYC
Posts: 3,500
Training Exp: 3+years PL/SM Comps
Training Type: SFW!
Fav Exercise: DEATH-LIFT
Fav Supp: Muscle-Juice/MonsterRehab
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Quote:
Originally Posted by Bodybygamma View Post
Week 1

Tues - Heavy Squat and Clean +Hamstrings & Glutes

Wednesday - Presses and Rows +Arms

Thurs - Snatches, Leg Assitance work (Hamstrings again)

Saturday - Events (Heavy)

Sunday - Strech, Rest, GPP cardio to put blood back in muscles
*Strongman is alot of brute force and lower back so its important to hit the hamstrings & glutes hard to keep them on par*

Week 2

Tues - Light Squat and Clean +Legwork(assistance)

Wednesday - Presses and Rows +Arms

Thurs - Snatches, Frontsquats and Deadlifts

Saturday - Events(light events) 15min GPPwarm up & 5min cardio cool down

Sunday - Arms and abs and prehab stuff or offday

As for periodization I like to keep things simple like Anello's program or Ed Coan's.

Ed Coan 10 Week Program Spreadsheet - All Things Gym

Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building. – 14-Week Anello Deadlift Cycle

Powerlifting Heads-Up Ec Coan Peaking Cycle Calculator

Just split the light looking days on light week and the heavy days on heavy week.

So you would do something like:

Light Week - week1
Heavy Week-week 4
Light Week - week 2
Heavy Week-week 5
Light Week - week 3
Heavy Week - weel 6

I call this the staggered method. Its a combination between the westside barbell mentality with periodization in mind, but focuses on deloading on movements and not training.
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