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 8

Day 1

  • Back squat, work up to a 12RM for 1 set.
  • Power clean and push press: Work up to 3RM for 6 sets across.
  • Ab work of choice: 10 minutes.

 

 

Notes:

Back squat should be taken up to a technical max for one set. Aim to make this heavier than Week 2, Day 1.

Power cleans 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 at the top of the clean.

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

  • Bench Press: Work up to 3RM for 6 sets across.
  • Squat (with belt and supports): Work up to 2RM 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 heavier than Week 7 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. Aim to make these heavier than Week 5, Day 2

Squat should be done with the same supportive wear you will be wearing at completion (belt, wraps, etc.)

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

 

Day 3

  • Yoke walk: Medium walk for 30m, 3 walks total.
  • Sled Pull (arm over arm): Heavy pulls for 15m, 2 pulls total.
  • Tire: 6 flips, rest 60 seconds, repeat 5 times.

 

Notes:

Yoke should increase slightly each time. Make sure speed is maintained for each walk.

Sled pull is to be performed arm-over-arm. Sit in a heavy tyre or have your legs pressed against a fixed object whilst pulling on a rope attached to the sled.

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.

 

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