Road to strongman competition

[suprfast]

Been to long since I hit back. Fatigue kicked in after dead lifts hard.

Warm up cardio

Dead lifts no straps EVER
10x135
10x225
8x315
5x405
3x495
1x545
1x585

Bent over bb rows
10x135
10x135
10x135

Chin ups
8x bw
8x be + 3 negatives
5xbw +3 negatives

Wide grip pull Downs
10x135
10x135
10x135

Bicep curls
1 set and had to call it.

[suprfast]

Oops, almost forgot to update this.

Warm up cardio 5 minutes on treadmill

Again following F.I.S.T.S. protocol for chest. Decided to take it light because ive been having shoulder pains.

BB flat bench
warm up
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225

Incline DB bench
8 x 70
8 x 80
8 x 95(someone apparently broke all the weights between 80 and 95)
7 x 100
5 x 110

machine flys
12 x 250
10 x 295
9 x 305

It was an in and out workout today. Trying not to overdue chest just yet. Im thinking tomorrow will be back and biceps.

[unclem]

Re: Road to strongman competition

that derek is thick, love that look.

[suprfast]

You never ask a lady....oops.

30. Just got into strength over the past year.

[Z82]

Re: Road to strongman competition

supr, if you dont mind me asking, how old are you?

[suprfast]

Re: Road to strongman competition

HULK SMASH

[Z82]

Re: Road to strongman competition

poundstone and elliot make me want to start ripping tree trunks out of the ground, very motivating to say the least!

[Ezskanken]

Re: Road to strongman competition

Guns, your legs smash his! Animal!!

[guns01]

Re: Road to strongman competition

i think mine are a bit larger though.

[suprfast]

I want legs like those!

Same here. Nice separation

[Ezskanken]

Re: Road to strongman competition

I want legs like those!

[suprfast]

Re: Road to strongman competition

I love legs so much that ill throw this one in there too.

[suprfast]

Re: Road to strongman competition

None. I am working on my first contest in June, then I hope to be a regular. Only thing I can recommend is to find out what events are being done and train to those. All around work is probably going to be the key, with a strong core, but no sense doing bb ohp if you are doing db presses. If I had to pick one aspect that will separate the true strongman from the pansies, it would be grip strength. Farmers walks will test you strength right out the gate and you will be hurting from that point forward.

Feel free to ask any questions. When I find a book or related materials ill post them up. For now, enjoy watching some POUNDSTONE.

Some Elliot Hulse action too. He was an amateur here and now has his pro card. I would be going up against people like him.

[Z82]

This is awesome. Strongman training peaks my interest. Do you have any good references for someone who wants to get into Strongman training? Good websites or books?

[suprfast]

It's feels great to be back in the gym. Decided to follow fists guidelines for working on troubled areas using the 3/10 setup.

Warm up cardio

BB ohp
Warm up bar only
3x135
3x135
3x135
3x135
3x135
3x135
3x135
3x135
3x135
3x135
Decided to get an baseline and not over do it. My shoulders are quick to take a beating.

DB clean and overhead press
5x70
5x80
5x90
5x100
3x110

Seated DB press no back
10x50
10x55
8x60
This is no joke on the core trying to stabilize yourself.

Behind the neck triceps extension

Cable pull Downs.