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.

 

Week 3, 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.

 

Week 3 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.

 

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.

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