Intermediate Strongman

[jwood]

Originally Posted by austin.j.taylor

The hardest thing for someone who wants to transition to strongman is how unimportant benching actually is. I have been running 5/3/1 with bench turned down to about 60%. I did this for two reasons, 1-to focus on OH strength, 2-because benching does very little in strongman. My press is damn near what my bench is right now. I really only bench to help balance out the power between my back and my front.

I would split the exercises you have up there like this:
Tuesday: Push press and CGBP or tricep work
Thursday: Bench and Rows

Here is what I am currently running:
Monday: Squat with leg press and some sort of clean variation
Tuesday: Push Press with CGBP or more push press and sometimes power snatches and high rep hammer curls
Wednesday: off
Thursday: Bench with rows, chins, and BB curls (My bench work is light enough that recovery isnt a problem from Tuesday, but you could flip this and fridays workout if you like)
Friday: Deadlift with RDL/SLDL and shrugs with powercleans as my warmup
Saturday: Events training-always try to do at least one overhead event, one moving event, and lung busting event
Sunday-chicken wings and beers

I like the way you split things, except I am not sure about deadlifting the day before strongman events. Most of the events are really taxing on your core, and involve picking something up off the ground. Such as stones, farmers, cleans. A lot of strongman stuff using a lot of lower back strenth.

The guys that I have trained strongman with before, do squats and deads towards the middle of the week. This way your legs are recovered for your strongman workout and also your legs will recover before your squat workout.

By the way guys, I am looking into buying a strongman log or getting it for my birthday.

[austin.j.taylor]

Originally Posted by jwood

I like the way you split things, except I am not sure about deadlifting the day before strongman events. Most of the events are really taxing on your core, and involve picking something up off the ground. Such as stones, farmers, cleans. A lot of strongman stuff using a lot of lower back strenth.

The guys that I have trained strongman with before, do squats and deads towards the middle of the week. This way your legs are recovered for your strongman workout and also your legs will recover before your squat workout.

By the way guys, I am looking into buying a strongman log or getting it for my birthday.

I dont really have problem with deads and then strongman the next day. I notice a little fatigue in stone loading, but I feel that help simulate a comp pretty good. You arent ever going to do stones at a comp when fresh.

[Carl1174]

I think your Sunday session is AWESOME Austin, definitely a part of strongman i could get in on

Carl

[BendtheBar]

Originally Posted by jwood

By the way guys, I am looking into buying a strongman log or getting it for my birthday.

I really want one to play around with myself.

Probably after I get some bumper plates.

[Bodybygamma]

A beginner should work on technique which is (low reps high sets.)
An intermediate lifter should work on moving heavy poundage.(low reps low sets)
An advanced lifter should focus on speed, endurance & conditioning. (reps-sets vary)

Days depends on person and how well they recover,however I do suggest 2-3 days of fast walking G.P.P as a bare minimum in between lifting days; or light events if possible @ 30% no more then 50% for repetition method and dynamic effort.

I will now list the most effective gym movements that translates into Strongman.

Stiff Legged & Romanian Deadlifts (8-15+reps)
Front Squats (3reps) & ATG Back Squats (5+reps) Lunges(10-20reps each leg)
NG Bench Press (1-15reps)
DB Strict Press (3-8+reps)
Push Press @ 50-75% for high sets, low reps. i.e.(8x3)
Karlesen Flyes,Upright rows/High Pulls, Side/Rear delt raises, crucifix holds
Arm-Wrestler Curls, Hammer Curls, log/curls
Pull Ups/Chin Ups/Dips
Hypers/Reverse Hypers

[jwood]

Originally Posted by austin.j.taylor

I dont really have problem with deads and then strongman the next day. I notice a little fatigue in stone loading, but I feel that help simulate a comp pretty good. You arent ever going to do stones at a comp when fresh.

I see your point here. Whatever works for you, I just know the day after I deadlift sometimes I can barely tie my shoes.

Very good point about already being fatigued at a competition.

Very close to ordering the log, had contact with Alan at Pitbull Strongman Equip so I will probably order it before the end of the day

Edit: Strongman log has been ordered, Pitbulls' econo log, 4 ft 10 inch log. I can not wait.

[austin.j.taylor]

Originally Posted by Carl1174

I think your Sunday session is AWESOME Austin, definitely a part of strongman i could get in on

Carl

Its my favorite part as well.

Originally Posted by BendtheBar

I really want one to play around with myself.

Probably after I get some bumper plates.

Originally Posted by jwood

I see your point here. Whatever works for you, I just know the day after I deadlift sometimes I can barely tie my shoes.

Very good point about already being fatigued at a competition.

Very close to ordering the log, had contact with Alan at Pitbull Strongman Equip so I will probably order it before the end of the day

Edit: Strongman log has been ordered, Pitbulls' econo log, 4 ft 10 inch log. I can not wait.

I have pitbulls 12 3/4 inch log. Its as good a piece as you could ever hope for. I cant believe he sells his stuff as the price he charges for as good of quality as it is. My log has been through me beating it weekly and we used it at a competition as well. It in great shape with no problems and its been dropped more than a few times while loaded with steel plates. I am planning on ordering his farmers and a yoke from him when I get the cash secured. I believe you ordered the 10 inch log. One of my training buddies has that log and its a great piece as well.

[Abaddon]

Guys, it would be great to have more discussion on this thread.

Re-reading Steve's original post, where he outlines the weekly structure, it became apparent to me that he developed it with my SMWA training schedule in mind (Saturdays). And the below template is almost exactly the same as my current Chest and Shoulder routine!

Originally Posted by BendtheBar

For example, on bench day I might do the following: (I have limited equipment, remember)

--Bench Press
--Push Press
--Barbell or Dumbbell Row
--Closegrip Bench Press or Dumbbell Bench Press or Heavy Tricep Exercise

You could also do shoulder prehab/rehab, and/or facepulls or rear delt work.

I don't want to seem like I'm flaking on my routine - I'm not. I need to work properly to demonstrate that gains are still being made.

That aside, when it is time to move into a new training regimen altogether (and that may be soon) I would like to get it sorted now.

Originally Posted by Wlfdg

My feeling is that since strongman has a greater skill component it should get more time devoted to it.
I wouldn't directly train abs since strongman training is so stimulating the thoracic stabilizers.

Thanks for this Wlfdg - I like the aversion to abs training because I hate abs training. I have core strength, and I know it, from the heavy compounds and some triceps work. And I'd like more info on the bold bit if possible?

Originally Posted by austin.j.taylor

The hardest thing for someone who wants to transition to strongman is how unimportant benching actually is. I have been running 5/3/1 with bench turned down to about 60%. I did this for two reasons, 1-to focus on OH strength, 2-because benching does very little in strongman. My press is damn near what my bench is right now. I really only bench to help balance out the power between my back and my front.

I would split the exercises you have up there like this:
Tuesday: Push press and CGBP or tricep work
Thursday: Bench and Rows

Here is what I am currently running:
Monday: Squat with leg press and some sort of clean variation
Tuesday: Push Press with CGBP or more push press and sometimes power snatches and high rep hammer curls
Wednesday: off
Thursday: Bench with rows, chins, and BB curls (My bench work is light enough that recovery isnt a problem from Tuesday, but you could flip this and fridays workout if you like)
Friday: Deadlift with RDL/SLDL and shrugs with powercleans as my warmup
Saturday: Events training-always try to do at least one overhead event, one moving event, and lung busting event
Sunday-chicken wings and beers

Austin, thanks for your input too - I know you have some experience here.

I'd like to know how dramatically different a routine needs to be in order to satisfy SM training goals, and why. Keeping in mind I can only train specialty SM stuff on weekends. I can of course post up my routines as they look now, but the oldies have seen them ad nausea and the newbs just need to click the link in my sig.

It may be time for a change, fellas. Any advice is always appreciated.

[Abaddon]

To begin, from what I've read, Chest and Shoulder day can remain pretty much unchanged. But what about Back and Shoulder day?

Back day involves deadlifts and has Facepulls as the delt component; are these still effective here?

I know that direct bicep work is not going to be a priority (not that it ever has been - my routine involves only 3 sets of curls per week (and with my sporadic training it's more like per fortnight).

My Legs routine also has 4 sets of trap work and some wrist curls (drop them too?), and it's a pretty full-on routine with 20 working sets.

So, my questions are:

1. Can my Chest routine stay unchanged?

2. Does the Back routine need new exercises, and where should the facepulls go?

3. Is direct bicep work to be scrapped entirely? If so, where do I allocate triceps exercises without overloading my Chest day?

4. Should wrist curls be scrapped too, or is there an advantage for SM to have developed wrist strength (I'm thinking for Atlas stones etc)?

5. And how about Legs and Traps day - what needs changing?

[LtL]

Originally Posted by Abaddon

To begin, from what I've read, Chest and Shoulder day can remain pretty much unchanged. But what about Back and Shoulder day?

Back day involves deadlifts and has Facepulls as the delt component; are these still effective here?

I know that direct bicep work is not going to be a priority (not that it ever has been - my routine involves only 3 sets of curls per week (and with my sporadic training it's more like per fortnight).

My Legs routine also has 4 sets of trap work and some wrist curls (drop them too?), and it's a pretty full-on routine with 20 working sets.

So, my questions are:

1. Can my Chest routine stay unchanged?

I would focus more on overhead pressing with bench press as an assistance for strongman as I don't think they ever compete in horizontal pressing, always vertical.

2. Does the Back routine need new exercises, and where should the facepulls go?

Facepulls are good for shoulder health. I like doing them after pressing.

3. Is direct bicep work to be scrapped entirely? If so, where do I allocate triceps exercises without overloading my Chest day?

You need to keep curling to help prevent biceps tears when doing crazy stuff like stones.

4. Should wrist curls be scrapped too, or is there an advantage for SM to have developed wrist strength (I'm thinking for Atlas stones etc)?

IMO Wrist curls are a pointless exercises for everyone. Definitely get rid of them.

5. And how about Legs and Traps day - what needs changing?

More squatting

LtL