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Thread: -90kg Strongman

  1. #1
    Registered User TheJizzle's Avatar
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    -90kg Strongman

    Stats:

    Age: 30y
    Height: 182cm
    Weight: 92kg

    Best PL results:
    Squat: 235kg
    Bench: 185kg
    Deadlift: 245kg

    Goals:
    Strongman competitions (-90kg division)
    Athletic Fitness competition (symmetry round, strength round (dips + pullups) and conditioning round (90s rowing) - each counting 1/3 of the score
    Sub 1.20 500m row

    Program:
    WSB/4 Horsemen Hybrid + Year of the Engine


    Mixed Videoes:
    EMOM Loglift - 75-95 kg (speed reps)

    225kg Band asisted squat

    Gymnastics complex

    Stone lift
    Last edited by TheJizzle; 04-29-2020 at 10:41 PM.
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  2. #2
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    30. march2020

    Squat, bench, Cardio

    2000 meter row

    Squat vs bands (2xblå, tager fat ca. halvvejs oppe)
    10x20
    5x70kg
    5x120kg
    4x160kg
    3x195kg
    1x205kg
    3x215kg

    Bench press w. 3 sek stop
    20x20kg
    8x70kg
    5x100kg
    3x120kg
    3x120kg
    3x120kg
    3x120kg

    Echo Bike intervals;
    6x45 on / 3.30 off
    = 151 cal, 82 RPM avg
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  3. #3
    Registered User TheJizzle's Avatar
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    31. march

    running, 18x1.30 min on / 1 min off
    5:00 min / km avg
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  4. #4
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    1. april

    Snatch, Clean pull, military, row

    2000 meter row; 7.59.0

    Dislocates, Cuban pres, overhead squats, overhead squat bottom holds, Slow pulls, Muscle snatch

    Power Snatch
    5 på 40 kg
    3 på 50 kg
    3 på 60kg
    3 på 70kg
    3 på 75 kg
    2 på 80 kg
    2 på 85 kg
    3 på 88 kg

    Clean Pull w. hold
    3x110kg
    3x110kg
    3x110kg

    Military press SS Push press
    3+3x50kg
    3+3x60kg
    2+2x70kg
    2+2x80kg
    2+2x85kg
    2+2x85kg

    Row 5 x 5 min on / 1.30 min off
    1.57.3 pace - Mostly zone 3
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  5. #5
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    3. april

    Dealift, gymnastics, row

    Deadlift
    10x20kg
    8x60kg
    5x110kg
    5x160kg
    5x190kg
    5x200kg
    5x210kg

    Side to side Pushups in paralettes SS L-sit in paralettes
    5/5 + 20s
    5/5 + 20s
    5/5 + 20s
    5/5 + 20s
    5/5 + 20s

    Rowing; 5000 meter
    22.01.03 - 2.12.1 avg
    zone 3
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  6. #6
    Registered User TheJizzle's Avatar
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    4. april

    Run, 6x4 min on / 2 min off
    5.25 min/km avg
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  7. #7
    I hate caravans caravanbrah's Avatar
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    In. Good luck my dude.
    *Only misc at work crew*

    **Sons of Smack crew**
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  8. #8
    Registered User TheJizzle's Avatar
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    5. april

    Clean, benc, gymnastics, roning

    2000 meter roning; 7.48.2

    Front rack drills, front squats, front squat bottom holds, Jefferson curls, Slow clean pulls, Muscle cleans

    Slow pull power clean + high hang power clean
    Focus on hip extension

    5+5 på 40 kg
    5+5 på 60 kg
    3+3 på 70 kg
    3+3 på 80 kg
    3+3 på 90 kg

    Super setted w. 2 box jumps

    Clean pulls w. hold i
    2x120 kg
    2x130kg
    2x130kg

    Bænkpres w. stop
    20x20kg
    10x70kg
    5x100kg
    5x120kg
    3x130kg
    3x135kg
    3x140kg

    Front rack lunges
    5/5 x 40kg
    5/5 x 50kg
    5/5 x 50kg
    5/5 x 50kg

    2 rounds of
    30 sekunder gymnastic planche
    4 High knee raises
    5 HSPU
    10 DU

    Rowing, 18x60s/30s
    5011 meter, 1.47.7 avg
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  9. #9
    Registered User TheJizzle's Avatar
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    Originally Posted by caravanbrah View Post
    In. Good luck my dude.
    Thanks!
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  10. #10
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    6. april

    Squat, Loglift, row

    2000 meter row; 8.08

    Kang squats, asian squats, jefferson curls, rumænsk dl

    Squat, band resisted (2x blå elastikker, trækker fra ca. 3/4 oppe
    10x20kg
    8x70kg
    5x120kg
    5x160kg
    3x190kg
    2x210kg
    2x220kg

    Speed Loglift SS Bar muscle ups
    5x32kg
    5x52kg
    3+3x62kg
    3+3x72kg
    3+3x77kg
    3+3x82kg

    Rowing; 8x100 meter on / 90s pause
    15.5 avg, 1.17.5/500

    Cardio
    4 rounds
    15 kal echo, 15 cal ro, 15 cal bike, 15 kal ski
    1 min rest betwee rounds
    Zone 4 work
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  11. #11
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    7. april

    Ru, 5x400 meter
    5 minutters rest between rounds including; 6 pullups, 8 HSPU, 30 sec L-sit
    1.35 pr. 400 meter avg / 3.55 min/km
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  12. #12
    Registered User TheJizzle's Avatar
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    8. april

    Snatch, dips, rowing

    1000m rowing + 5x100 meter

    Dislocates, OH Squat holds, muscle snatch, slow snatch pull, jefferson curl, cuban press

    Snatch
    5 på 40
    5 på 50
    5 på 60
    8 på 70
    5 på 75
    5 på 80
    2 på 85
    1 på 89
    10 på 60

    Power clean
    3 på 60
    3 på 80
    3 på 100
    5 på 110

    Dips SS Pendlay row
    10xbw + 5x100kg
    5x25kg + 5x100kg
    5x50kg + 5x100kg
    5x50kg + 5x100kg
    15x50kg + 5x100kg

    Row, 6000 meter
    25.40, 2.08.3 avg
    ~70% HR
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  13. #13
    Registered User TheJizzle's Avatar
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    9. april

    stones, gymnastics, walking

    Stone lift
    Small sten; ~60-70 kg
    Big stone, ~80-100 kg

    5 x small stone to chest
    1 x big stone to hip
    1+1 big/small sten to hip
    1+1 big/small sten to hip
    1+1 big/small sten to hip


    Gymnastics complex; 1 Kip muscle up, 1 strict muscle up, 2 pullups, 2 T2B
    5 rounds



    Pullups SS Dips SS L-SIT
    10 + 10 + 15s
    10 + 10 + 15s
    10 + 10 + 15s

    walk, 5,5 km
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  14. #14
    Registered User TheJizzle's Avatar
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    10. april

    Clean, overhead press, bench, row

    Row, 4x500m/1 minut

    Front rack drill, front squat bottom holds, oh pres, jefferson curls, rdl, slow pulls

    Clean + strict pres
    5 på 40
    5 på 60
    5 på 80
    3 på 90

    Clean + push press
    3 på 90
    3 på 100

    Clean
    3 på 110
    2 på 115
    2 på 120
    2 på 125
    1 på 128

    Bench press SS Nordic hamstrings
    20x20kg
    10x70kg
    5x90kg
    5x110kg + 5
    5x120kg + 5
    5x120kg + 5
    5x120kg + 5

    Rowing, 10x300 meter / 2 min off
    9.23.8 total time, 1.33.8/500m avg
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  15. #15
    Registered User TheJizzle's Avatar
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    11. april

    Sumo dl, log, Tire flip, cardio

    2000m rw, 8.21

    Cosack squat, jefferson curl, SLDL, high rows

    Sumo DL
    10x20kg
    10x20kg
    5x70kg
    5x70kg
    5x120kg
    3x160kg
    2x180kg
    1x190kg
    3x1x200kg

    Loglift
    1 Clean + 2 pres + 2 pp, 32 kg
    1 Clean + 2 pres + 2 pp, 52 kg
    1 Clean + 2 pres + 2 pp, 62 kg
    1 Clean + 2 pres + 2 pp, 72 kg
    1 Clean + 2 pres + 2 pp, 77 kg
    1 Clean + 5 pp, 80 kg
    1 Clean + 5 pp, 82 kg

    Broad jump
    3x3, avg ~260cm

    Low prowler
    3x30m x 110kg

    Tire flip
    5x5x210 kg

    Row, 7x2 min on / 2 min active rest on bike
    3761m, 1.51.6 avg pace, ~25 cal pr. 2 min on bike
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    Registered User TheJizzle's Avatar
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    12. april

    Running/gymnastics

    Running, 13x1/1 (3,9 km)
    10 min EMOM
    1-4; 5 pullups + 10 dips
    5-7; 4 pullups + 8 dips
    8-10; 3 pullups + 6 dips
    Running, 4x1/1 (1,2 km)
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  17. #17
    Registered User TheJizzle's Avatar
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    14. april

    Squat, bench, row

    2000m ro, 7.55

    Band assisted squat (2x blå, trækker fra ca. 1/4 fra toppen
    10x20kg
    10x70kg
    5x120kg
    3x170kg
    2x200kg
    2x215kg
    4x225kg

    Bench press SS Ring rows
    20x20kg
    10x70kg
    5x100kg + 5xbw
    5x120kg + 5xbw
    4x135kg + 5xbw
    4x145kg + 5xbw

    CG Bænkpres SS Chinups
    3x120kg + 8xbw
    3x120kg + 8xbw
    3x120kg + 8xbw

    Row, 4500m, 1.58.0 avg
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  18. #18
    Registered User TheJizzle's Avatar
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    15. april

    Snatch, powerclean, gymnastics, row

    2000m row, 7.43

    Dislocates, OH Squat holds, jefferson curls, cuban press, slow snatch pulls

    Hang power snatch + power snatch
    1+1 på 40kg
    1+1 på 50kg
    2x1+1 på 60kg
    2x1+1 på 65kg
    2x1+1 på 70kg
    4x1+1 på 75kg
    4 på 75kg

    Power clean
    3x80kg
    3x100kg
    3x3x110kg

    Gymnastics complex;
    2 MU, 6 bar dips, 6 pullups, 3 T2B, 10 DU
    4 sæt

    Row, 5km endurance, 10 sec sprint at minute 3,6,9,12 og 15.
    20.34.7, avg. pace 2.03.01, sprint peak 1.21.0
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    16. april

    Running, gymnastics, strones

    running, 13x1/1
    4,02 km, 4.30 min/km avg

    Pullups SS Dips
    8 + 16
    8 + 16
    8 + 16
    8 + 16
    8 + 16

    Small stone to shoulder
    6 reps
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  20. #20
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    17. april

    Clean & pres, row

    2000m row, 7.51.5

    Jefferson curl, cuban pres, paused back squats, front rack drill, slow pulls, oh pres

    Power clean + strict press
    3+3x60kg
    3+3x60kg
    3+3x70kg
    3+3x70kg
    2+2x80kg
    2+2x80kg
    2+2x82,5kg
    2+2x85kg
    2+2x90kg
    2+2x90kg

    Power clean + push press
    2+2x95kg
    2+2x100kg
    2+2x100kg

    Row, 4x400m / 5 min
    1.10.4 / 1.10.6 / 1.11.1 / 1.11.2 (1.28.5 avg)

    Should have been 5 rounds, but died at number 4.

    2000m row, 9.31
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    18. april

    Deadlift, Bench press, loglift, row/cardio

    2000m row, 8.07

    Jefferson curl, sldl, lunges

    Deadlift, double overhand grip, no straps or belt

    6x60kg
    6x60kg
    6x110kg
    6x140kg
    6x160kg
    4x178kg
    2x195kg

    Bench press SS GHR
    10x60kg
    10x60kg + 4xbw
    12x110kg + 4xbw
    9x120kg + 4xbw
    6x130kg + 4xbw

    Loglift - speed reps
    EMOM,1 rep, stigende vægt for hvert sæt
    72, 75, 78, 82, 85, 88, 92, 94, 95, 97 kg

    Polarized workout;
    3x
    1 min max reps; 60kg Clean & Jerk
    3 min row, endurance pace
    1 min max reps 65 kg slam ball to shoulder
    3 min row, endurance pace
    (4000m row, 2.03.2 pace)
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    19. april

    5km Walk

    Gymnastics

    1 T2B + 1 Pullup + 1 MU
    3 sæt

    Alternating pullup / T2B
    2 x 5/5

    Pullups SS Dips
    1+2
    2+4
    3+6
    4+8
    5+10
    6+12
    7+14
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    20. april

    Squat, bench, row

    2000m row, 8.13

    Jefferson curl, lunges, rdl, pause squats

    Band assisted squat (2xblå, trækker fra ca. 1/4 fra toppen)
    10x20kg
    10x20kg
    10x70kg
    5x120kg
    4x170kg
    2x200kg
    1x220kg
    3x230kg

    Bench press
    10x20kg
    10x70kg
    15x100kg
    12x115kg
    10x120kg

    Row
    5x1000 meter
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    22. april

    Cleans, front squat, strongman, row

    Row 5x500m/1 min, 1.44.7 avg

    Mob flow, jefferson curls, slow pull cleans

    High hang clean + hang clean + clean
    2 på 60kg
    2 på 80kg
    1 på 90kg
    1 på 100kg
    3 på 110kg

    Front squat w. stop
    5x60kg
    3x90kg
    3x110kg
    3x120kg
    3x120kg
    3x120kg

    Atlas stone overhead pres
    5x60kg
    5x60kg
    5x60kg

    Rw, 5x500 meter, 1.45 min between each round including 15 pushups
    1.44.3 avg

    1000m row 2.00 pace + some tire flips
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    23. april

    Running, gymnastics

    Running, 8x2 min / 1 min
    3,8 km

    Pullups SS Dips
    20+37
    8+12
    5+12
    5+12
    4+12

    Running, 3x3min / 1 min
    1,9 km
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    24. april

    Snatch, bench press, row, strongman

    4x500 meter rw, 5 pullups og 10 dips in each break
    2.00 avg

    Jefferson curls, oh squat holds, dislocates, cuban pres

    Power snatch + OH Squat
    4+4 på 40kg
    3+3 på 50kg
    2+2 på 60kg
    2+2 på 70kg
    3+3 på 75kg
    3+3 på 80kg

    Bench press
    10x60kg
    10x60kg
    6x100kg
    5x130kg
    4x140kg
    3x150kg

    2 min row, 3 tire flips (220kg), 3 loglift (72kg)
    10 rounds
    1.59.4 pace, 5021m
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    25. april

    Power clean, push press, front squat, row

    1000m ro w. speed changes

    Row, 8x30/2.30
    1469m, 1.21.6 pace

    Power clean + push press
    5 på 60
    3 på 70
    3 på 80
    3 på 90
    2 på 100
    Powerclean
    3 på 110

    Front squat
    3x100kg
    3x110kg
    3x120kg
    3x130kg
    2x140kg
    2x150kg

    Pullups
    8x5
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    26. april

    Running, gymnastics

    Running, 6x3/1
    4,17km, 4.55 min/km avg

    Pullups SS Dips
    10 + 20
    10 + 20
    10 + 20
    10 + 20
    10 + 20

    Running
    1,2 km, 5.00 min/km
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    27. april

    Squat, military press, chinups, roning

    2000m row, 8.15

    Jefferson curls, paused squats, kang squat, bottom squat holds

    Band assisted squat (2x blå, hjælper fra ca. 1/4 oppe)
    10x20kg
    5x70kg
    5x120kg
    3x170kg
    2x200kg
    1x220kg
    1x236kg - missed the 2. rep

    Military press SS Chinups
    5x20kg + 5xbw
    5x60kg + 3xbw+20kg
    3x70kg + 3xbw+30kg
    2x80kg + 3xbw+30kg
    2x90kg + 3xbw+30kg

    Row, 90 sekunder at endurance pace + 1 Cluster, increasing weight each round
    1.58.5 pace, 60,70,80,90, 95,100,105,110,110,110 kg Cluster.
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    28. april

    Running, strongman

    Running, 10x1/1
    3,06km, 4.30 min/km avg

    3 x Small stone to shoulder
    1 x Small stone to overhead + a couple of misses
    1 x medium stone to shoulder
    1 x big stone to full hip extension
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