Strongman Training: Max Lifts Focus

Chet Morjaria

Contributor - Strength Training, Strongman, and Olympic Weightlifting

Strength Training, Strongman, Powerlifting, Olympic Weightlifting

FacebookTwitter

 

Week 5

Day 1

  • Back squat: Work up to 2RM for 1 set. Then drop 10% weight and perform 2 more sets.
  • Push Press: Work up to 6RM for 3 sets across.
  • Lever rows: Work up to 5RM for 3 sets across.
  • Ab work of choice: 12 minutes.

 

 

Back squat should be taken up to a technical max for one set before dropping down as prescribed. Then drop 10% weight and perform 3 more sets. Aim to make this max heavier than Week 3, Day 1.

Push press should be taken up to a weight you know you will be able to perform with near perfect form for all six sets. Aim to make these heavier than Week 2, Day 1.

Lever rows are to be performed with a one second pause at the top of the rep. Aim to make these heavier than Week 1, Day 1.

Ab work should be broken down into suitable sets and performed as continuously as possible for twelve 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

  • Bench Press: Work up to 3RM for 6 sets across.
  • Tempo squats: Work up to 3RM for 3 sets across.
  • Ab work of choice: 12 minutes.

 

Deadlift should be touch and go for the sets of 4. Aim to make these heavier than Week 4, Day 2. They can be dropped and reset for the sets of 2. They should be dropped and reset for the set of 10.

Bench press should be taken up to a weight you know you will be able to perform with near perfect form for all 6 sets.

Tempo squats should be done with a 3 second descent, no pause at bottom, and a 1second ascent.

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

 

Day 3

  • Log or Axle: Work up to 3RM clean and press
  • Farmer’s Walk: Medium walk for 25m, 3 walks total.
  • Tire: 7 flips, rest 60 seconds, repeat 4 times.

 

Axle or log clean and presses should be taken up to the heaviest set of 3 continuous reps possible. There should be little to no rest in between reps.

Farmers walk is to be performed at same weight across all three walks.

Tire flips 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.

 

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

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.