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Old 06-30-2014, 08:04 PM   #1
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Default Gym Lifts for Strongman

Hey guys, been awhile...

I am training for a strongman competition in NW Arkansas. Definitely not a big one but it gives me a goal. So what are the best gym lifts for strongman. Here is what I'm currently doing.

Mostly:
Deadlifts
Push-press
Front squat
Continental clean
Rows (upright and bent-over)
Bi and Tri work
Grip work

When I have the time:
Dumbbell push-press w/ fat grips
Stiff leg/ romanian DL
Back squat (oly)

Any suggestions would be helpful because I dont have implements
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HT: 5'10" WT: 220
Deadlift 455 Squat 405
Bench 355 Push-press 275
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Old 06-30-2014, 08:11 PM   #2
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Also looking for the best hamstring training. I'm thinking wide squats and deadlifts... but what do I know...
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HT: 5'10" WT: 220
Deadlift 455 Squat 405
Bench 355 Push-press 275
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Old 06-30-2014, 08:31 PM   #3
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Strikes me that walking deadlifts could be useful.

I'll defer to the various competing strongpersons on here though, of course. There are quite a few of them, I believe.
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Old 06-30-2014, 08:47 PM   #4
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That would be fun. I haven't done those in awhile. Good way to make yourself puke...
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HT: 5'10" WT: 220
Deadlift 455 Squat 405
Bench 355 Push-press 275
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Old 07-01-2014, 12:48 AM   #5
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And of course suitcase carries, along those lines. If they're doable heavy enough...

Maybe zercher squats?
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Old 07-01-2014, 09:22 AM   #6
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What events are there?

Some basics.

Use the big 3. Get as strong as possible. Push pressing is good.

If you can find a big tire or get ahold or make a sled, thats a good idea.

I'll post up more as i think of things.
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Old 07-01-2014, 01:09 PM   #7
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Quote:
Originally Posted by bruteforce View Post
What events are there?

Some basics.

Use the big 3. Get as strong as possible. Push pressing is good.

If you can find a big tire or get ahold or make a sled, thats a good idea.

I'll post up more as i think of things.
Do most strongman events basically fall into one of the following 5 categories ?

1.pull from the ground (deadlift)
2.overhead press (clean and press )
3.Loaded carries (farmers walk)
4.Loading (atlas stones )
5.pulling ( truck pull )

I have been watching lots of strongman competitions online recently and this is what I have observed. Am I on the right path ?

thanks
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Old 07-01-2014, 02:11 PM   #8
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Quote:
Originally Posted by Geelong26 View Post
Do most strongman events basically fall into one of the following 5 categories ?

1.pull from the ground (deadlift)
2.overhead press (clean and press )
3.Loaded carries (farmers walk)
4.Loading (atlas stones )
5.pulling ( truck pull )

I have been watching lots of strongman competitions online recently and this is what I have observed. Am I on the right path ?

thanks
Thats the norm. You may have variations on things, like a yoke walk or keg run, or you could have odd object lifts or throws, but those 5 are the bread and butter
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Old 07-03-2014, 03:25 PM   #9
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What about Farmers Walks?
Can be performed with barbells or dumbbells.

I would without of doubt be perfoming weighted dips and pullups. They build incredible amount of strength in the upperbody.

And as mentioned earlier... Zercher Squats - Just picture some Atlas stones
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