Experience teaches only the teachable: An Amatuer Strongman Log

[DE_58]

My personal best came exactly a year ago. 290lb on an axle. To put it in perspective with where I'm at now: my strict press max has increased ~30lb, my close grip bench 20-30lb, and I'm more efficient with the push jerk now.

I wrote out the next few weeks of workouts. It's a pretty intense phase that I've written up for myself. ~7 workouts/week for a couple weeks that really focus on a few very specific movements and events, along with SERIOUS amounts of energy systems work. If you're interested in looking it over bf15, lemme know!

[bigfor15]

My personal best came exactly a year ago. 290lb on an axle. To put it in perspective with where I'm at now: my strict press max has increased ~30lb, my close grip bench 20-30lb, and I'm more efficient with the push jerk now.

I wrote out the next few weeks of workouts. It's a pretty intense phase that I've written up for myself. ~7 workouts/week for a couple weeks that really focus on a few very specific movements and events, along with SERIOUS amounts of energy systems work. If you're interested in looking it over bf15, lemme know!

Definitely would love to see it. I'll pm you my email address.

[DE_58]

Just got word back from my accounting class that has a lot riding on it this semester... >100% on the exam I took today. **** yea!

[bigfor15]

Just read through your next two weeks of training, and I must say that I'm impressed. The summation of your foundation phase and peak are gonna show in contest.

[DE_58]

made weight, getting bloaty/hydrated for tomorrow!

[DE_58]

Been taking a break from logging because of a few things.. a poor contest performance, and since then a week off of training all in all due to sickness/school/work.

Did one week of a westside conjugate template I was throwing around...but I will not be continuing it.
I am starting a 2 day/week 5/3/1 - Upper and Lower. I will also be training events on weekends and doing conditioning on off days. My 5/3/1 alignment here will be this:
Upper Day
5/3/1 - some type of press, horizontal/vertical, favor vertical for at least 2/3 selections. Work cycle 3 weeks, decide if I want to deload for one week, and sub in new movement.
Lower Day
Weekly altering back and forth with a 5/3/1 Deadlift and Squat variation. So it would take 6 weeks to finish the 5's, 3's, and 5/3/1 weeks for each movement. Then I'd deload and start over.

Assistance
Upper Day
Chest OR overhead press 4x8+ (if overhead variation is being worked, chest press. if bench variation, overhead press assistance. can include implement and strongman-style dumbbell pressing)
Chin/Delt Raise superset 3-4 x 8/12+
Biceps/Triceps - couple sets

Lower Day - consists of more variation so I'll split it up into two types of day (SQ, DL)
Squat Day:
Oly Lift variation or DL variation - various rep ranges [3x3, 3x5, 5x5, 4x6, higher reps if necessary ("usually conventional rack pulls but this can include power cleans, olympic cleans, close grip snatches, high pulls, farmer's handle picks, trap bar DL's, SLDL's, RDL's, pulls against bands/chains")
Quadriceps-dominant movement - Lunges, leg presses...3 x 10-15 reps
Low Back/Hams - GHR's, light GM's leg curls, reverse hypers, kettlebell swings - 3 sets 20-8 reps

Deadlift Day:
Squat variation - primarily rep effort oly back squats, oly front squats, zercher squats for 4-5 sets, nothing more than 8 reps. Also can include high rep quad work like lunges, stepups, leg presses, belt squats, etc.
Shrugs - 3-4 sets high rep, trying to use the farmer's handles whenever possible
Low Back/Hams - same as squat day

[DE_58]

12/15
Push Press 190x5
Chain-Suspended Log Floor Press 4x8
Chin/Delt Raise Medley - various grips and angles, 4x8/15
Biceps/Triceps

12/16
Deadlift 365x5
Front Squat 185 4x5