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Old 04-04-2013, 12:38 PM   #1
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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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Old 04-04-2013, 02:55 PM   #2
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That is a good looking program, Swede. Only question would be how much one can expect to gain using it!
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Old 04-04-2013, 03:57 PM   #3
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Looks really good.
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Old 04-05-2013, 03:08 AM   #4
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Good luck to those who want to give it a go!
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Old 04-05-2013, 03:11 AM   #5
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nice set up.
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Old 04-05-2013, 08:14 AM   #6
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Good stuff Swede, actually similar to what I am doing now just a little tweaked based off my time requirements etc. I can definitely see how it would help you or anyone in strongman improve.
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Old 04-28-2013, 04:19 PM   #7
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Bump if anyone wants a change =)
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Old 04-28-2013, 05:33 PM   #8
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Could do 3 days a week if need be, rotate fourth day into next week if i miss it. I'll definitely keep this in mind.
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Old 04-28-2013, 06:10 PM   #9
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Personally I'd have more back work, I currently row everytime we're in the gym, since the lats/upper back is the second most important muscle group other than the legs, since you're always rowing in events whether its stones, cleaning a log, a hassefelt stone, farmers.
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Old 04-29-2013, 12:08 PM   #10
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Quote:
Originally Posted by Rynpel View Post
Personally I'd have more back work, I currently row everytime we're in the gym, since the lats/upper back is the second most important muscle group other than the legs, since you're always rowing in events whether its stones, cleaning a log, a hassefelt stone, farmers.
I agree, I have added more rows and also hang cleans or hang snatches since they are great for upper back aswell.
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