Strongman Training Split????
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| DL1987 |  | Strongman Training Split???? | 20-01-2014 @ 12:57 |
Member 5105, 667 posts SQ 220, BP 165, DL 270655.0 kgs @ 98kgs UnEq | Started abit event training for the first time and I am looking to improve my gym work outs to get the most out of my event lifts. I train 3 days a week plus a Sunday event session. Day 1 Squats or deadlift- work up to give rep max then complete 5x5 reps Front squats or hack squats 4x25reps Hamstrings or calfs 6x12reps Day 2 Overhead press strict or seated barbell- work up to 5 rep max then complete 5x5reps Flat or incline dumbells 4x25reps Lat raises or wide upright row 6x12reps Day 3 Barbell rows or lat pull downs- work up to 5 rep max then 5x5reps Dumbell rows 4x25reps Hip thrusts 6x12reps Leg raises 4x12reps Events | ||
| DL1987 | | ... | 20-01-2014 @ 12:57 |
Member 5105, 667 posts SQ 220, BP 165, DL 270655.0 kgs @ 98kgs UnEq | Any advice would be welcome cheers | ||
| slimsim | | ... | 20-01-2014 @ 14:19 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | DL1987 said:Started abit event training for the first time and I am looking to improve my gym work outs to get the most out of my event lifts. I train 3 days a week plus a Sunday event session. Day 1 Squats or deadlift- work up to give rep max then complete 5x5 reps Front squats or hack squats 4x25reps Hamstrings or calfs 6x12reps Day 2 Overhead press strict or seated barbell- work up to 5 rep max then complete 5x5reps Flat or incline dumbells 4x25reps Lat raises or wide upright row 6x12reps Day 3 Barbell rows or lat pull downs- work up to 5 rep max then 5x5reps Dumbell rows 4x25reps Hip thrusts 6x12reps Leg raises 4x12reps Events What do you see as being the benefit of the 25 rep sets that you have in there? In my opinion, the weight you'll be using would simply be too light to achieve anything worthwhile. If it was for conditioning work I think you'd be better off using heavier weights for less reps and then over time reducing rest periods between reps. Also, I don't think the calf work, lateral raises or upright rows are needed at all. Those muscle groups will either take enough of a beating with other exercises or simply shouldn't be a priority. All in my less than expert opinion.  | ||
| DL1987 | | ... | 20-01-2014 @ 14:46 |
Member 5105, 667 posts SQ 220, BP 165, DL 270655.0 kgs @ 98kgs UnEq | The reason I am trying the 25reps is to help with cardio aswell as improving technique under fatigue. I am doing the 25reps at the highest weight I can manage. When doing incline dumbells I would use 35kg dumbells so I don't consider that light after doing my 5x5. Don't know if my method of training is ideal for strongman just looking for abit feedback. Thanks for ur input al take it into account | ||
| JonA81 | | ... | 20-01-2014 @ 15:11 |
 Member 2216, 2243 posts | More barbell lifts, less fluff. Id up the frequency also for a couple of reasons:-
Im a mediocre powerlifter though, so what do I know! | ||
| Simeon | | ... | 20-01-2014 @ 15:24 |
 tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | DL1987 said:The reason I am trying the 25reps is to help with cardio aswell as improving technique under fatigue. I am doing the 25reps at the highest weight I can manage. When doing incline dumbells I would use 35kg dumbells so I don't consider that light after doing my 5x5. Don't know if my method of training is ideal for strongman just looking for abit feedback. Thanks for ur input al take it into account 35kg is pretty light for someone who can bench 165kg I'd say. Granted 25 reps is alot but 35kg is waaaay less than anything you'd ever have in a SM comp | ||
| unit94 | | ... | 20-01-2014 @ 15:31 |
 what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 4x25 front squats sounds horrible! | ||
| DL1987 | | 35kg is pretty light for someone who can bench 165kg I'd say. Granted 25 re | 20-01-2014 @ 15:48 |
Member 5105, 667 posts SQ 220, BP 165, DL 270655.0 kgs @ 98kgs UnEq | That's 35kg per dumbell so 70kg. And the front squats make u want to be sick (in a good way) haha | ||
| JC | | ... | 20-01-2014 @ 15:52 |
 technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | 1: Squat & Accessory 2: Press & Accessory 3; DL & Accessory 4: Events Its that simple... | ||
| DL1987 | | ... | 20-01-2014 @ 16:01 |
Member 5105, 667 posts SQ 220, BP 165, DL 270655.0 kgs @ 98kgs UnEq | 1: Squat & Accessory 2: Press & Accessory 3; DL & Accessory 4: Events Its that simple... Cheers that's a simple template just unsure on the reps and sets. From what I've read a 5x5 for ur main compound exercise is a good base. But them I'm unsure on sets and rep range for accessory and how many accessory exercises is most beneficial?? Thanks | ||
| JC | | ... | 20-01-2014 @ 16:04 |
technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | DL1987 said:1: Squat & Accessory 2: Press & Accessory 3; DL & Accessory 4: Events Its that simple... Cheers that's a simple template just unsure on the reps and sets. From what I've read a 5x5 for ur main compound exercise is a good base. But them I'm unsure on sets and rep range for accessory and how many accessory exercises is most beneficial?? Thanks My preference is: Squats & Pulls - 5s and 3s Press - doubles + singles (I'd do more vol if I could) Accessory work would be dependant on were your weaknesses are in the main lifts? | ||
| Simeon | | ... | 20-01-2014 @ 16:04 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | DL1987 said:That's 35kg per dumbell so 70kg. And the front squats make u want to be sick (in a good way) haha I know yea, but it's still very light! and I agree I think I'd be sick if i tried to do sets for 25 for fronties! | ||
| shanejer | | ... | 20-01-2014 @ 16:09 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | I like your plan | ||
| DL1987 | | ... | 20-01-2014 @ 16:21 |
Member 5105, 667 posts SQ 220, BP 165, DL 270655.0 kgs @ 98kgs UnEq | Accessory work would be dependant on were your weaknesses are in the main lifts? Yea a know to pick my weak points and work on those but unsure on the rep range and sets. Would I do heavy low reps with accessory or lighter higher reps?? Mayb not as high as 4x25?? | ||
| ben66 | | ... | 20-01-2014 @ 17:02 |
 Why get fat to look big? Member 1330, 4797 posts SQ 300, BP 200, DL 305805.0 kgs @ 107kgs UnEq | Do a mix of everything, see how it goes, and adjust what's not working for you. Different folk react differently to different training stimuli. So in short- do whatever you want and take it from there, don't over think it. | ||