Strongman Training: Max Lifts Focus

Chet Morjaria

Contributor - Strength Training, Strongman, and Olympic Weightlifting

Strength Training, Strongman, Powerlifting, Olympic Weightlifting

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Week 3

Day 1

  • Back squat: Work up to 3RM for 1 set. Then drop 10% weight and perform 2 more sets.
  • Push jerk: Work up to 3RM for 6 sets across.
  • Dumbbell row: Set of 20, set of 15, set of 12 each side with the same weight.
  • Ab work of choice: 10 minutes.

 

 

Notes:

Back squat should be taken up to a technical max for one set before dropping down as prescribed. Aim to make this max 5kg more than Week 1, Day 1.

Push jerk should be taken up to a weight you know you will be able to perform with near perfect form for all six sets. Be aggressive off the chest and stable in the catch.

Dumbbell rows should be performed with a one second pause at the top of each rep. They are done for a set of 20 each side, before using the same weight for 15 reps, and the same again for 12 reps.

Ab work should be broken down into suitable sets and performed as continuously as possible for ten minutes.

 

Day 2

  • Deadlift:

A) Work up to 4RM for 4 sets across.

B) Add 10% of your 1RM 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

  • Strict press for rack: Work up to 6RM for 3 sets across.
  • Pause squats: Work up to 3RM for 3 sets across.
  • Ab work of choice: 10 minutes.

 

Notes:

Deadlift should be touch and go for the sets of four. They should be dropped and reset for the set of ten.

Strict press should be taken up to a weight you know you will be able to perform with near perfect form for all three sets.

Pause squats be performed with a two second pause at the bottom

Ab work should be broken down into suitable sets and performed as continuously as possible for ten minutes.

 

Day 3

  • Farmers Walk: Heavy walk for 15m, 3 walks total.
  • Axle or log: Work up to 8RM clean and press.
  • Keg throw: 5 throws for height. Rest 60 seconds. Repeat 3 times.

 

Notes:

Farmers walk is to be performed at same weight across all three walks. Aim to complete each of the walks unbroken.

Axle or log clean and presses should be taken up to the heaviest set of 8 continuous reps possible. A few seconds to reset is permitted. The whole set should be complete in less than 75 seconds.

Keg throws should take less than 60 seconds to complete each set.

 

Click on the number below that corresponds to the week of training you're in.

 

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