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  1. #1
    Registered User 613pd92's Avatar
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    hows this strongman routine?

    Monday:

    Back squat: 2 sets warm up of 10 reps
    4 sets work 6-1 reps
    legs press: 4 sets 10 reps
    leg curls: 6 sets 20 reps
    leg extension: 6 sets 20 reps
    pull ups/ downs: 6 sets 10-15 reps
    chin ups: 6 sets 10-15 reps
    Behind-the-neck pulldowns: 4 sets 15 reps
    Bent over bb rows: 4 sets 15 reps
    abs: 6 sets 30 reps

    Tuesday:
    Front squat: 2 sets warm up of 10 reps
    4 sets work 6-1 reps
    calf work: 6 sets 15 reps
    standing miltiary/ behind the nack press: 2 sets warm up 6 reps
    4 sets work sets 6-1 reps
    DB press: 2 sets 10 reps
    Deadlifts: 2 sets warm up 6 reps
    4 sets work 6-1 reps
    Good mornings: 6 sets 10-1 reps
    Lat raises of 10 reps/ crucific holds for 30 sec. 3 sets
    shrugs 10 reps/ farmers walk 3 sets


    Wednesday:
    Bench press: go from 8-2 in 6 sets
    Incline bb/ db press 6 sets 8-2 reps
    Barbell extension: 3 sets 10 reps
    tricep pulldown/ extension on ropes 3 sets 10 reps
    bb bicep curl 3 sets 10 reps
    db curl 3 sets 10 reps
    preacher curl 3 sets 10 reps



    Thurday: same as monday
    Friday: same as tuesday
    Saturday: same as wednesday




    Or



    Monday:
    Back squat: 6 sets 6-1
    Front sqaut: 6 sets 6-1
    leg press: 4 sets 10
    leg extension: 6 sets 20
    leg curl: 5 sets 20
    calf work: 6 sets 15

    Tuesday:
    Military press/ behind the neck shoulder press 6 sets 6-1
    Db press 2 sets 10 reps
    Lat raises 10reps/ crucifix hold for 30 sec. 3 sets
    rear delt 3 sets 10 reps
    shrug 10 reps/ farmers walk 3 sets

    Wednesday:
    Bench press: 6 sets 8-2
    Incline bb press: 6 sets 8-2
    flyes
    incline db press 3 sets 10

    Thursday

    Deadlift 6 sets 6-1
    good-mornings 6 sets 10 reps
    pull ups/ downs 6 sets 10-15 reps
    chin ups 6 sets 10-15 reps
    Behind-the-neck pulldowns 4 sets 15 reps
    bent over bb rows 4 sets 15 reps


    Friday- all - 3 sets 10 reps
    BB extension
    tri puuldowns
    dips

    bb curls
    db curls
    preacher curls



    Do abs every other day 6 sets 30 reps
    cardio every other day( swimming, running, sauna) for 30 min or how long i feel like doing it!!


















    WHICH IS BETTER TO SEE MAXIMUM STRENGHT GAINS< OR DO YOU KNOW MARIUSZ PUDZIANOWSKI"S WORKOUT< OR PYTHONS TRAINING WORKOUT, OR ANY OTHER STRONGMAN WORKOUT??//???? PLEASE HELP!!!!!
    TRAIN STRONG, BE STRONG, NEVER GIVE UP, DON'T LET PEOPLE TELL YOU THAT YOU CAN'T DO IT AND YOU WILL DO IT (AIM HIGH)
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  2. #2
    Registered User Doenitz79's Avatar
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    Wow training everyday...

    You mean this routine is preparation for a strongman contest?
    My goal when I come in everyday is to make sure if somebody beats me,it is not because they outwork me. ~Layne Norton.
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  3. #3
    Registered User justin36253's Avatar
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    I'm no guru of strongman training but I am going to guess that training 6 days a week will without a doubt leave u overtrained and u won't see optimal strength gains. Try reading up on some different routines and see what information you can find. Even a basic 5X5 would be better than what you have here but there is probably better routines out there for strongman, just do some searching and find some.
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  4. #4
    Registered User Doenitz79's Avatar
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    My goal when I come in everyday is to make sure if somebody beats me,it is not because they outwork me. ~Layne Norton.
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  5. #5
    Nashville Strongman freeride88's Avatar
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    Originally Posted by 613pd92 View Post
    Monday:

    Back squat: 2 sets warm up of 10 reps
    4 sets work 6-1 reps
    legs press: 4 sets 10 reps
    leg curls: 6 sets 20 reps
    leg extension: 6 sets 20 reps
    pull ups/ downs: 6 sets 10-15 reps
    chin ups: 6 sets 10-15 reps
    Behind-the-neck pulldowns: 4 sets 15 reps
    Bent over bb rows: 4 sets 15 reps
    abs: 6 sets 30 reps

    Tuesday:
    Front squat: 2 sets warm up of 10 reps
    4 sets work 6-1 reps
    calf work: 6 sets 15 reps
    standing miltiary/ behind the nack press: 2 sets warm up 6 reps
    4 sets work sets 6-1 reps
    DB press: 2 sets 10 reps
    Deadlifts: 2 sets warm up 6 reps
    4 sets work 6-1 reps
    Good mornings: 6 sets 10-1 reps
    Lat raises of 10 reps/ crucific holds for 30 sec. 3 sets
    shrugs 10 reps/ farmers walk 3 sets


    Wednesday:
    Bench press: go from 8-2 in 6 sets
    Incline bb/ db press 6 sets 8-2 reps
    Barbell extension: 3 sets 10 reps
    tricep pulldown/ extension on ropes 3 sets 10 reps
    bb bicep curl 3 sets 10 reps
    db curl 3 sets 10 reps
    preacher curl 3 sets 10 reps



    Thurday: same as monday
    Friday: same as tuesday
    Saturday: same as wednesday




    Or



    Monday:
    Back squat: 6 sets 6-1
    Front sqaut: 6 sets 6-1
    leg press: 4 sets 10
    leg extension: 6 sets 20
    leg curl: 5 sets 20
    calf work: 6 sets 15

    Tuesday:
    Military press/ behind the neck shoulder press 6 sets 6-1
    Db press 2 sets 10 reps
    Lat raises 10reps/ crucifix hold for 30 sec. 3 sets
    rear delt 3 sets 10 reps
    shrug 10 reps/ farmers walk 3 sets

    Wednesday:
    Bench press: 6 sets 8-2
    Incline bb press: 6 sets 8-2
    flyes
    incline db press 3 sets 10

    Thursday

    Deadlift 6 sets 6-1
    good-mornings 6 sets 10 reps
    pull ups/ downs 6 sets 10-15 reps
    chin ups 6 sets 10-15 reps
    Behind-the-neck pulldowns 4 sets 15 reps
    bent over bb rows 4 sets 15 reps


    Friday- all - 3 sets 10 reps
    BB extension
    tri puuldowns
    dips

    bb curls
    db curls
    preacher curls



    Do abs every other day 6 sets 30 reps
    cardio every other day( swimming, running, sauna) for 30 min or how long i feel like doing it!!


















    WHICH IS BETTER TO SEE MAXIMUM STRENGHT GAINS< OR DO YOU KNOW MARIUSZ PUDZIANOWSKI"S WORKOUT< OR PYTHONS TRAINING WORKOUT, OR ANY OTHER STRONGMAN WORKOUT??//???? PLEASE HELP!!!!!
    It's terrible. Leg press, curls and extensions? Crap. BTN pulldowns? Crap. Squatting on Monday AND Tuesday? Crap. BTN presses? Crap. Pressing on Tuesday AND Wednesday? Crap. Barbell extension? I'd say it's crap too, if I knew what it was.

    Then you do it all over again? You want to squat and press four days a week?

    Who is Python?

    You're WAY off. You need to squat, press and deadlift. Do one of them per day, and do accessories that support that lift. If you have access to the strongman implements, you can do that on a fourth day. This program is ridiculous and won't get you anything but hurt.

    PS: Sitting in the sauna isn't cardio.
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  6. #6
    Registered User TheGr8S1's Avatar
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    bodybuildingroutine/10
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  7. #7
    Registered User 613pd92's Avatar
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    anyone know mariusz pudzianowski's workout, or kevin nee, or jesse marude???
    TRAIN STRONG, BE STRONG, NEVER GIVE UP, DON'T LET PEOPLE TELL YOU THAT YOU CAN'T DO IT AND YOU WILL DO IT (AIM HIGH)
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  8. #8
    Registered User Doenitz79's Avatar
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    Cool

    Originally Posted by 613pd92 View Post
    anyone know mariusz pudzianowski's workout, or kevin nee, or jesse marude???
    Kid,try a beginner's routine first.
    My goal when I come in everyday is to make sure if somebody beats me,it is not because they outwork me. ~Layne Norton.
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  9. #9
    Strongman rugger lhprop1's Avatar
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    Originally Posted by freeride88 View Post
    You're WAY off. You need to squat, press and deadlift. Do one of them per day, and do accessories that support that lift. If you have access to the strongman implements, you can do that on a fourth day. This program is ridiculous and won't get you anything but hurt.

    PS: Sitting in the sauna isn't cardio.
    This.

    Freeride88 and I have been doing this for years and while I can't speak for him, my training routine has constantly evolved. We both agree that you have to squat, deadlift, and press one (sometimes more) days a week with assistance exercises at the end.

    The fact of the matter is that you're 16. There is no set routine that will work for you. You have to follow the basic Sq, DL, Press routine and tweak it as needed. That is something you'll have to discover for yourself along the way.
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  10. #10
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    Originally Posted by freeride88 View Post
    Barbell extension? I'd say it's crap too, if I knew what it was.
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  11. #11
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    Without even going into the specifics of the workout you listed, it is way to much volume if you are natural. my recommendation for you is the same as I tell the local football players. Keep it simple. Squat, Deadlift, Bench, Military, Power Cleans, etc. It does not take some special routine to get big and strong. Intense workouts, rest, and lots of food will always give you great results.
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  12. #12
    hates you, probably. PotKettleBlack's Avatar
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    OP, please stop posting **** like this and just do a routine out of the stickies, thanks.
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  13. #13
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    front squats the day after squats? not only physically will u hurt but mentally u wont be able to make progress
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  14. #14
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    I think the OP is a soldier in the Diamond Delts Douchebag Army.

    Use the routine you posted, except you need to repeat your Thursday workout on Sunday and wear a weighted vest during the 2 hours a day you aren't training.

    Oh and cut out all compound lifts. They will make you small and weak. Just double up on your curls/extensions/kickbacks. 12 sets of 40 or whatever.
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  15. #15
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    Originally Posted by freeride88 View Post
    You're WAY off. You need to squat, press and deadlift. Do one of them per day, and do accessories that support that lift. If you have access to the strongman implements, you can do that on a fourth day.
    This says it all, except I would add that if you don't have access to strongman equipment, find some.
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  16. #16
    Nashville Strongman freeride88's Avatar
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    This guy just sent me six bodyspace comments and a PM.
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    Originally Posted by freeride88 View Post
    This guy just sent me six bodyspace comments and a PM.
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    Way to many everything!!! Less is more as they say. Only do one body part per week, knock it back to 3 sessions in the gym and have 1 day a week for event training. Strongman is all about strength, not about looking like a body builder!!

    Just stick the the basic compoud exercises, squat deadlift and a bit of bench but work more on incline bench as there isnt really any events that uses a forward push like action similar to bench.
    Last edited by Theeos; 12-16-2008 at 06:09 PM.
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  19. #19
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    [QUOTE=freeride88;260286481]It's terrible. Leg press, curls and extensions? Crap. BTN pulldowns? Crap. Squatting on Monday AND Tuesday? Crap. BTN presses? Crap. Pressing on Tuesday AND Wednesday? Crap. Barbell extension? I'd say it's crap too, if I knew what it was.

    I disagree the BTN Press is far from crap, in the form of BTN jerks or BTN Push presses these lifts are a staple in almost every strongman training routine

    Like everyone else said you should focus on Squats, Deadlift, OHP(in all forms), grip strength, endurance, and some benching, plus trying to emulate the actual strongman events
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  20. #20
    Nashville Strongman freeride88's Avatar
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    [QUOTE=Ohio33;260665561]
    Originally Posted by freeride88 View Post
    It's terrible. Leg press, curls and extensions? Crap. BTN pulldowns? Crap. Squatting on Monday AND Tuesday? Crap. BTN presses? Crap. Pressing on Tuesday AND Wednesday? Crap. Barbell extension? I'd say it's crap too, if I knew what it was.

    I disagree the BTN Press is far from crap, in the form of BTN jerks or BTN Push presses these lifts are a staple in almost every strongman training routine

    Like everyone else said you should focus on Squats, Deadlift, OHP(in all forms), grip strength, endurance, and some benching, plus trying to emulate the actual strongman events
    If you were actually training strongman instead of watching DVDs and reading about people training strongman, you'd see that BTN anything is over-rated and bad for 95% of the world. There's no BTN pressing event, so why would anyone want to risk their shoulders pressing BTN, when you could press in front, as is done in every contest. It's certainly not a "staple" as you say. Even for those with flexible shoulders, it's not that useful.

    Mariusz makes it look cool, pressing 405lbs for reps behind the neck, but it's 98% leg drive, and when it comes down to it, in a contest it's done in front. Recommending BTN anything to unknown athletes just gets people hurt.
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  21. #21
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    LOL @ alex hyatt disapproving btn jerks when they teach leg drive
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    Nashville Strongman freeride88's Avatar
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    Originally Posted by strongman963 View Post
    LOL @ alex hyatt disapproving btn jerks when they teach leg drive
    Quoted so you can't edit it.

    Strange that you critique my views on leg drive...considering that my overhead press destroys yours, even coming off an injury.
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    Guys like the late Jesse Marunde,Kevin Nee and Mark Felix include it in their regular training (BTN push press/jerk)thats why I always thought it was essential

    So you dont believe in any form of BTN training?

    Even as way to build explosiveness for certain events
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    Originally Posted by freeride88 View Post
    Quoted so you can't edit it.

    Strange that you critique my views on leg drive...considering that my overhead press destroys yours, even coming off an injury.
    me you

    age: 16.........29

    weight: 240......315
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    Originally Posted by Ohio33 View Post
    Guys like the late Jesse Marunde,Kevin Nee and Mark Felix include it in their regular training (BTN push press/jerk)thats why I always thought it was essential

    So you dont believe in any form of BTN training?

    Even as way to build explosiveness for certain events
    btn jerks are done by ryan bakke...nuff said
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    Nashville Strongman freeride88's Avatar
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    Originally Posted by Ohio33 View Post
    Guys like the late Jesse Marunde,Kevin Nee and Mark Felix include it in their regular training (BTN push press/jerk)thats why I always thought it was essential

    So you dont believe in any form of BTN training?

    Even as way to build explosiveness for certain events
    It's a fine way to get heavy weight overhead, and it's a fine way to get injured. I have very flexible shoulders and I've never been able to do it without pain. It's great if you can, but it's not essential. Push pressing in front of the head is certainly essential.

    No, I don't. I mean, I squat with the bar BTN. No pressing BTN or pulldowns BTN, no way.
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    Originally Posted by freeride88 View Post
    It's a fine way to get heavy weight overhead, and it's a fine way to get injured. I have very flexible shoulders and I've never been able to do it without pain. It's great if you can, but it's not essential. Push pressing in front of the head is certainly essential.

    No, I don't. I mean, I squat with the bar BTN. No pressing BTN or pulldowns BTN, no way.
    you don't even rack the bar when you push press, your form sucks
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    Nashville Strongman freeride88's Avatar
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    Originally Posted by strongman963 View Post
    me you

    age: 16.........29

    weight: 240......315
    You know you're about to be banned again, right?

    Originally Posted by strongman963 View Post
    you don't even rack the bar when you push press, your form sucks
    Buwahahahahaha.

    No one here likes you, unless you count sickonstorm. Every poster here knows I'm stronger than you. Weight means nothing. You still claim to be a HW strongman. You're weak. You want to put little critiques out there so you can seem a bit stronger, but you're not.

    How about a deadlift contest, this week? Want to post up a max video? I bet you don't. I bet you've got excuses as to why you won't post a max video right now, despite claiming to be stronger than me for a long time now.
    Last edited by freeride88; 12-16-2008 at 08:57 PM.
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    Originally Posted by freeride88 View Post
    You know you're about to be banned again, right?
    you happy alex?
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    Nashville Strongman freeride88's Avatar
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    Originally Posted by strongman963 View Post
    you happy alex?
    I figured, no response.
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