Strongman: Cycle 5, Week 11
Week 11 Day 1
- Back squat: Work up to a 2RM for 2 sets across. Then drop 10% weight and perform 1 more set of 2 reps
- Power clean and push jerk: Work up to 3RM for 3 sets across
Back squat should be taken up to a technical max for 2 reps, then repeated at the same weight. These will be the heaviest reps you have lifted this cycle. Then drop 10% weight and perform 1 more set.
Power cleans should be taken up to a weight you know you will be able to perform with good form for all three sets. Be explosive at the top of the clean. Be aggressive with the push jerk. Aim to make these heavier than week 9 day 1.
Week 11 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.
- Push press from rack: Work up to a 6RM for 3 sets across
- Squat without belt: Work up to a 5RM for 3 sets across
Deadlift should be touch and go for the sets of 4. Aim to make these 5kg heavier than week 10 day 2. They can be dropped and reset for the sets of 2. The final set of 2 will be the heaviest reps you have done this cycle. Then continue to work up to a 1RM.
Push press should be taken up to a weight you know you will be able to perform with near perfect form for all three sets.
Squat should be done without any form of support unless required for safety reasons.
Week 11 Day 3
- Keg throw: 6 throws for height
- Yoke: Light walk for 30m, 2 walks total
- Axle or log: Work up to a 6RM
- Sled pull (harness): Heavy pull for 20m, 2 pulls total
Keg throws should take less than 60 seconds to complete. Go all out.
Yoke should be performed at same medium weight across both walks. Aim for speed and stability.
Axle or log clean and presses should be taken up to the heaviest set of 6 continuous reps possible. A few seconds to reset is permitted. The whole set should be complete in less than 60 seconds.
Sled pulls should be at a weight so that the whole distance is difficult to complete in one go. Fully recover in between pulls.
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.