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Old 04-04-2013, 12:38 PM   #1
big_swede
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Join Date: Apr 2010
Location: sweden
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Training Type: Strongman
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Default Strength building in the gym for Strongmen.

Ive used this program with great sucess this spring getting ready for competition season as a strongman this year. Ive set PRs in events every saturday so far this year (I think?)

Its a very simple and easy to follow. You will have 4 mayor sessions and If you do them in a week or in ten days is up to you. I also had events
training every saturday so on my busy weeks it took me 8-10 days to rotate.

Day 1: Bench Primary, OH Press secondary

A, Work up to a daily max on a bench press variation, follow it by doing 2-5 downsets with 2-3 reps. Go real heavy here and aim for a PR on
your single.

B, OH Press, 5 sets of 5-10. I alternate here and use strict, db's, bhn, pushpress or jerks.

C, Triceps exercise - I prefer floor presses since they help with my lockout on the overhead lifts.

D, Chins and curls and rear delts

Day 2: Leg day

A, Back squat, daily max and then 2-5 downsets, every other week you can alternate with 3-5 sets of higher reps but it depends on
how you feel.
B, Leg Press or frontsquat for 5 sets of 5-10
C, Do the quad or hamstring work you need to get stronger (target weak points)
D, Abs, planks, weighted.

Day 3: OH Press Primary, Bench secondary

A, Max out on a OHP, I like to alternate between strict Military, Log and Push press. The usual downsets of 2-5x2-3
B, Bench Press or Incline Bench w paus for 3-5 sets of 8-10
C, Triceps
D, Chins and curls and rear delts


Day 4: Deadlift day

A1, Front squat - I alternate between Pulls and fronties as my first exercise, one week is heavy squat and a lil lighter deads
and vice versa. I either work up to my daily max followed by downsets, or do something like 3x5-8 on the frontsquat.

A2, Deadlift or block pull, you can pick a program to follow thats 1d/week or just play it by feel. I alternate weeks between
Max, max w band, speedpulls and repetition weeks. On the max weeks I work up to a daily 1,2 or 3RM and then do downsets from there or
something like 6x2-3 with a fixed weight. Trick here is to know your limits to recover properly.

B, Rows. Real heavy! 5 sets of 10 or more

C, Lat pulldowns or chins

D, Planks, preferably weighted

Thats it. Good luck and feel free to ask me any questions you might have.
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Last edited by big_swede; 04-04-2013 at 12:41 PM.
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