Strongman: Cycle 5, Week 4
Week 4 Day 1
- Back squat, work up to a 15RM max for 1 set.
- Strict Press from rack: Work up to 6RM for 3 sets across.
- Clean grip pulls from hang (1 second hold at the top): Work up to 3RM for 3 sets across.
- Ab work of choice: 10 minutes.
Back squat should be taken up to a technical max for one set. Use the same weight as you used for Week 2, Day 1
Strict press should be taken up to a weight you know you will be able to perform with near perfect form for all six sets. Look to beat your weight from week 1
Clean grips pulls should be taken up to a weight you know you will be able to perform with good form for all five sets. Be smooth and controlled off the floor and explosive through the traps at the top. Hold the top position for one second, with the hips, knees, and ankles fully extended, and traps engaged.
Ab work should be broken down into suitable sets and performed as continuously as possible for ten minutes.
Week 4, Day 2
A) Work up to 4RM for 4 sets across.
B) Add 10% of your 1RM to the weight used for A and perform 1 set of 2 reps.
C) Add another 10% of your 1RM to the weight used for B and perform 1 set of 2 reps.
D) Go back to the weight used for A and perform 1 set of 10 reps
- Close grip floor press: Work up to 3RM for 6 sets across.
- Pin squats: Work up to 3RM for 3 sets across.
- Grip work of choice: 10 minutes.
Deadlift should be touch and go for the sets of 4. Aim to make these 5kg heavier than last week. They can be dropped and reset for the sets of 2. They should be dropped and reset for the set of 10.
Close grip floor press should be performed with a 1 second pause where your triceps are held relaxed, whilst you remain tight through the rest of the body.
The pin for the squats should be set in a position that allows you to sit well past parallel in the bottom of the squat. They should be taken up to a weight you know you will be able to perform with near perfect form for all three sets. Go heavier than week 2, day 2.
Grip work should be broken down into suitable sets and performed as continuously as possible for ten minutes.
Week 4, Day 3
- Yoke: Medium walk for 25m, 3 walks total.
- Loading: Light weight object, as many reps as possible in 75 seconds.
- Sled Pull (arm over arm): Heavy pulls for 15m, 2 pulls total.
Yoke walk is to be performed at same weight across all three walks.
Loading should be a light weight. Aim is to complete as many loads as possible with same object in the given time. You may find it useful to have someone put object back into position each time for you.
Sled pull is to be performed arm-over-arm. Sit in a heavy tire or have your legs pressed against a fixed object whilst pulling on a rope attached to the sled.
Welcome to the fifth cycle of Strongman workouts. Before we get started, let me answer some basic questions.
Who is this program intended for?
This strongman program is intended for:
- Those who want to get stronger
- Those who want to get ready for a strongman competition
- Those who want a general strength training program which includes strongman
Why should I train strongman?
Whether you are looking for explosive strength, the ability to lift heavy for multiple reps, or to increase your max lifts, strongman is a fun and effective way to do so. If you are looking for improvements across all three, there is no better alternative. Here are 33 more reasons to train strongman, and what strongman training can teach us about getting strong.
When are the workouts?
The workouts are released every Tuesday, Thursday, and Saturday. However, that doesn’t mean you have to do them on those exact days. My only recommendation is that whenever you start this program, you start from week one, as opposed to jumping in mid-way through the cycle. The programming is progressive and starting from the beginning will ensure the safest and most effective advancement.
What equipment do I need?
The Tuesday and Thursday sessions are purposefully constructed so that you can do them in any respectable gym. No strongman equipment is required on these days.
On the Saturday, you will be doing event training. Ideally, you will have access to some basic strongman equipment for this. The more relevant equipment you have access to, the more you will get out of the program. Otherwise, take a look at these gym-based alternatives.
Where can I find more information and ask questions?
Each day will include notes along with the exercises. These should provide you with all the information you need to get going with this program. Also take a look at my strongman series, for an explanation of strongman events split down by equipment. If you have any further questions, please ask them on the Breaking Muscle forum, and I will get back to you as soon as possible with an answer.