Strongman Workouts More Info
This is a strongman and strength training program. Included are typical of the events you would find at many strongman competitions. They also cover a wide range of functional human movement - from squatting, through carrying, to putting heavy weight overhead. Therefore, whether you are training for a strongman competition or not, this is an ideal cycle to get you strong across the board.
This cycle is partly based on the Westside Conjugate Method. You will repeat cycles of Maximum Effort Lower Body, Maximum Effort Upper Body, Dynamic Effort Lower Body and Dynamic Effort Upper Body workouts.
There are a few key differences from pure Westside principles. Firstly, whereas the ultimate aim of Westside is to make you a better powerlifter, in strongman you also need to be strong across multiple repetitions. This is the difference between a 1 rep max squat versus squatting for max reps in 75 seconds. Therefore the rep schemes reflect that. Also, the traditional bench press main lift and variations are replaced with overhead press and variations to more closely match strongman requirements. In this case, the main lift press lift is performed with a log.
If you have access to bands, chains and a variety of speciality squat bars (e.g. a safety bar), use them to vary the main lifts on week by week. This will increase the effectiveness of the program dramatically. And although this programming is largely strongman, it mixes in a few basic bodyweight elements to help retain perspective on strength.