Incorporating Powerlifting/Olympic/Strongman

[Wlfdg]

Originally Posted by BendtheBar

An example workout could be:

Monday
Power Cleans
Squats
Bench Press
Farmer's walk
Pullups/Chinups

Wednesday
Deadlift
Goblet, overhead or front squats
Overhead Press or Push Press
Tire Flips
Dips


Friday
Snatch
Squats
Bench Press (Alternate every work with bench or overhead/push press)
Sled Work
Barbell or dumbbell rows

This is an exceptionally complete program.

Due to the mostly non-eccentric nature of strongman training I would add a strongman medley of sorts on Saturday.
I found that it helps with recovery, workload capacity and general conditioning.

[UncleSlam]

BTB I like the plan you wrote and I appreciate your time in writing it. How many sets, reps and weight percentage should I use? Also tuesday and thursdays my squad goes to the gym also its mandatory by my squad leader. I usually I just do cardio on thursday. Is this alright or should I do something else like straight crossfit?

WLFDG you suggested saturday to be an event day. Would tire flips, deadlifts, overheadpresses, farmerswalks, and sandbag sprints work?

[Wlfdg]

Originally Posted by UncleSlam

BTB I like the plan you wrote and I appreciate your time in writing it. How many sets, reps and weight percentage should I use? Also tuesday and thursdays my squad goes to the gym also its mandatory by my squad leader. I usually I just do cardio on thursday. Is this alright or should I do something else like straight crossfit?

WLFDG you suggested saturday to be an event day. Would tire flips, deadlifts, overheadpresses, farmerswalks, and sandbag sprints work?

deadlifts might tax your CNS too much?
I would stick to movements that have no eccentric component.

[UncleSlam]

Ok so cut the deadlifts out. I have a 100lb sandbag I could do back/front carries with. Would that work?

[Wlfdg]

Originally Posted by UncleSlam

Ok so cut the deadlifts out. I have a 100lb sandbag I could do back/front carries with. Would that work?

Absolutely! Find some big stones to carry, lift, load, etc....... as well.

Get ups with a heavy sandbag on a regular basis can be a game changer

[UncleSlam]

Ok did BTB's monday workout. Started with Powercleans: 155 3x3, 185 3x3, 225 2x2, Back Squats: 225 5x2, 275 5x5, 315 3x3, 365 2x2, Bench Press: 185 5x3, 225 5x3, 265 2x2, Farmer's Walk with trap bar: 315x30 meters x3 laps, Pullups 3x10.

Does this look good or should I change it?

[UncleSlam]

I had time restraints and we had a LONG DAY so I was a little fatigued. Tomorrow Im gonna do crossfit and the row machine maxed out.

[UncleSlam]

Had a long and tiring day but forced myself into the gym. Did deadlifts: 315 5x5, 335 3x3, 365 3x3, 405 3x1, front squats: 185 5x5, 205 3x3, 225 3x3, clean-press: 135 5x5, 155 3x3, 185 3x1, dips 3x10, tire flips 3x30 meters.

Again was fatigued from shooting all day in the sun and doing other dumb shit but this felt good. Thanks BTB for the plan.

[austin.j.taylor]

Originally Posted by UncleSlam

BTB I like the plan you wrote and I appreciate your time in writing it. How many sets, reps and weight percentage should I use? Also tuesday and thursdays my squad goes to the gym also its mandatory by my squad leader. I usually I just do cardio on thursday. Is this alright or should I do something else like straight crossfit?

WLFDG you suggested saturday to be an event day. Would tire flips, deadlifts, overheadpresses, farmerswalks, and sandbag sprints work?

I prefer to follow the 5/3/1 rep scheme for my lifting. Read into it and see what you think. I am also Army and do cardio 3 days a week while lifting 4 days a week and 1 events day. Its all doable if you know how to aid recovery.

As for the second part, doing deadlifts and tire flips on the same day might be over kill. I would switch deadlifts with any type of pressing activity.

[UncleSlam]

I thought about 5/3/1 maybe Ill do it down range after a few months.