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bigwmdIcontraining advice21-09-2012 @ 15:41 
Member 1695, 126 posts
SQ 180, BP 162.5, DL 240
582.5 kgs @ 94kgs UnEq
I will list my current training schedule and would like peoples opinions/criticism as to wether its the right programme I should be following.

I train for strongman and although I know that I will never compete on a national level (due to my current strength level and the fact that im now 33 so time is not on my side) I would still like to be the best that I can be.

I train 4 days a week and do events either on a wednesday or saturday. I generally keep my reps between 4-6 and do 4 working sets of each exercise, although will generally do more sets on my compound lifts. My current split is as follows:

Monday Chest & bi's
Bench press
Incline press
Flyes
Curls (curl bar)
Dbell curl

Tuesday Back
Deadlift
Pulldown
Bent over row
Barbell shrug

Thursday Shoulders & tri's
Standing strict press
Seated dbell press
Side lat raises
Close grip press
Weighted dips

Friday Legs
Squat
Front squat
Ham curls

I have been contemplating switching to more of a push pull programme and would appreciate anyone giving me a routine to reflect this.

Many thanks
MarkIcon...21-09-2012 @ 15:46 
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Member 2171, 1612 posts
Post Edited: 21.09.2012 @ 15:55 PM by Mark
For strongman I think you are doing too much chest work.

Push / Pull / Legs is good, as is a shoulders&arms/legs/back split leaving you a session to do event specific training


Another oldie here - 34 this year Unhappy
bigdave30Icon...21-09-2012 @ 15:53 
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if I had a hat on I would take it off
Member 3343, 1045 posts
SQ 330, BP 170, DL 350
850.0 kgs @ 141.8kgs Eq
no matter how much advice u get, if your like me, u always think your never doing enough.. Terry hollands has got a few vos video's on you tube that have great push pull squat routines... And dont worry about your age, us oldies can stil do it!
bigwmdIcon...21-09-2012 @ 16:53 
Member 1695, 126 posts
SQ 180, BP 162.5, DL 240
582.5 kgs @ 94kgs UnEq
Thanks for the input guys. I dont class myself as old just yet I just know that time is running out to make huge gains Happy Like I said, I just want to be the best that my body is capable of.

Do you think that I should keep Incline press for chest as this has some carry over into my pressing events?
ItsaSecretIcon...21-09-2012 @ 17:39 
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Member 3955, 822 posts
SQ 200, BP 160, DL 250
610.0 kgs @ 110kgs UnEq
Post Edited: 21.09.2012 @ 17:41 PM by ItsaSecret
Mark said:For strongman I think you are doing too much chest work.

Push / Pull / Legs is good, as is a shoulders&arms/legs/back split leaving you a session to do event specific training


Another oldie here - 34 this year Unhappy


not too much chest work at all lol, look at all the good strongmen, poundstone etc, they have chests. they dont have any particularly outstanding weak spots. i think thats the way, keep everything strong/big.

edit: i think u'd benefit much more doing sldl's over ham curls btw, and how come you dont do any direct rear delt work? people get shoulder issues when the muscles become imbalanced
bigwmdIcon...21-09-2012 @ 17:48 
Member 1695, 126 posts
SQ 180, BP 162.5, DL 240
582.5 kgs @ 94kgs UnEq
ItsaSecret said:
not too much chest work at all lol, look at all the good strongmen, poundstone etc, they have chests. they dont have any particularly outstanding weak spots. i think thats the way, keep everything strong/big.
edit: i think u'd benefit much more doing sldl's over ham curls btw, and how come you dont do any direct rear delt work? people get shoulder issues when the muscles become imbalanced


I used to do rear flyes for rear delts but found that I work them just as well during bent over rows as I pull the bar to my chest rather than my stomach.

Do you recommend doing incline press first or flat bench first?
ItsaSecretIcon...21-09-2012 @ 17:52 
close to being re-banned
Member 3955, 822 posts
SQ 200, BP 160, DL 250
610.0 kgs @ 110kgs UnEq
bigwmd said:
I used to do rear flyes for rear delts but found that I work them just as well during bent over rows as I pull the bar to my chest rather than my stomach.
Do you recommend doing incline press first or flat bench first?


depends on what you want to bring up, i think incline would probably carry over to overhead more (whenever i do incline my front delts are sore the next day lol), have an experiment/play around.
drewIcon...21-09-2012 @ 18:02 
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Member 616, 8404 posts
SQ 180, BP 130, DL 220
530.0 kgs @ 78.8kgs UnEq
ItsaSecret said:
not too much chest work at all lol, look at all the good strongmen, poundstone etc, they have chests. they dont have any particularly outstanding weak spots. i think thats the way, keep everything strong/big.
edit: i think u'd benefit much more doing sldl's over ham curls btw, and how come you dont do any direct rear delt work? people get shoulder issues when the muscles become imbalanced


The thing I always think is overlooked (admittedly by myself too) you don't need to lift like £stone terry etc do now to get big. You need to lift like when they first started. Been American I bet you £stone benched regularly from his early teens
bigwmdIcon...21-09-2012 @ 20:01 
Member 1695, 126 posts
SQ 180, BP 162.5, DL 240
582.5 kgs @ 94kgs UnEq
so to be clear, the majority vote is that my routine looks ok and I should just stick with it?

Does anyone have a good push/pull routine that I can have a look at
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