Strongman Training: Max Lifts Focus

Chet Morjaria

Contributor - Strength Training, Strongman, and Olympic Weightlifting

Strength Training, Strongman, Powerlifting, Olympic Weightlifting

FacebookTwitter

 

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.

 

 

Notes:

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.

 

Day 2

  • Deadlift:

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.

 

Notes:

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.

 

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.

 

Notes:

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.

 

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

 

Topic: 
See more about: , , ,
Breaking Muscle Newsletter

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.