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View Full Version : 5/3/1:Amateur Strongman Training: I need to be better!



HumanHorrorFilm
12-09-2008, 08:14 AM
Brief introduction. I got really serious about lifting last year and competed in my first strongman competition on july 11th of this year. I got 5th place out of 11 in a Men's Under 220 Novice category. Shortly after, i didnt deload at all and ended up effing my lower back which put me out of commision for 2.5-3 months. I have just come off running Starting Strength for 5 weeks, and now will be trainingi for 4 days a week utilizing Wendler's 5/3/1 on major lifts, Bench, OHP, Squat, Dead.

Before I got hurt and stopped lifting my best lifts were

Dead-455(conv)
Squat-325
Bench-225
Push Press-180

Right now, im using very conservative maxes to start with, as im very nervous to begin deadlifting conventional and have been focusing on sumo for the time being.

I lost a lot of strength while injured, and im making no excuses and im dead set on coming back. The maxes im using now are

squat-240
dead-315(sumo)
Bench 185
OHP-140(strict)

I will be utilizing the Boring but Big template, in which after hitting the main three sets, i will use 60% of the max and do 5x10 with maybe 1-2 accessories. On either Squat or deadlift day, i will be going to a gym with access to strongman implements and training stones(DL day), Yoke(squat day) and using rev hyper/GHR as i dont access to them when i lift normally and the drive is too far to make on a consistent basis.

Well, there it is.

im sitting at 5'9, 200 lbs, as i gained unwanted fat during the layoff, and im hoping to get back down to where i was for the before injury lifts of 5'9 185 lbs.

Wish me luck.

HumanHorrorFilm
12-09-2008, 08:15 AM
from yesterday

Squats

180x5
190x5
205x8

145(60%)x10x5

Hypers

bwx12x2

Ben Moore
12-09-2008, 09:02 AM
Jumped ship from the other board?

HumanHorrorFilm
12-09-2008, 09:04 AM
Kind of, i want a broad variety of feedback and while there are posters over there i respect and value their opinions, i feel that a broad range of input will be the best possible path to success.

HumanHorrorFilm
12-10-2008, 03:16 PM
Strict OHP

110x5
115x5
125x6

10" Log Clean and Press

(Each rep cleaned before press, one smooth motion from floor to overhead)

105x10x4

CSR's

50x10
40x10x3

CSR at IS is humbling to say the least

Muscle Snatches

barx20x3

Tri Pressdowns

2 sets fo 20

Young & Hungry
12-10-2008, 07:41 PM
...remember me from the Animal forums brotha?

HumanHorrorFilm
12-11-2008, 11:28 AM
Yeah man Carlos, how you been? Its been a while since i frequented over there. I jsut saw you got a log on here, ill definitely go check it out.

HumanHorrorFilm
12-11-2008, 11:28 AM
12-11-08@IS

Warmups

Hip mobility work
dynamic stretching
BW Squats
Diesel Crew's 2 minute ultimate shoulder warmup

Sumo DL

135x1
185x1
235x5
250x5
270x10 (Touch n Go)

Atlas Stones

to 50-52"" platform

165 lb stonex1x5
less than 45 seconds rest between each load

to 40" Platform

215lb stonex1
215lb stonex1

Reverse Hypers

90x10x3

Ab Roller

bwx8(on knees)x3

ZenMonkey
12-11-2008, 11:30 AM
Really strong work in here man! Keep it up!

TXStrong
12-11-2008, 11:46 AM
I guess I'll sub over here too :p

Young & Hungry
12-11-2008, 02:11 PM
Doing pretty decent man just starting to come back from a spinal fracture so I feel you on just wanting to dive head first into your old numbers. Animal's gotten really gay lately, its full of posers now and that whole badass crew that was there at its inception are all pretty much gone. I still love the company and the real guys posting there but it's a bodybuilders website I guess, very few powerlifters or strongmen left.

HumanHorrorFilm
12-13-2008, 10:27 AM
Warmup

Diesel Crew 2 minute shoulder warmup
BW Squats
dynamic sretching

Power clean+Power jerk

135x1x5

Bench

140x5
150x5
155x11

Dips

5 sets-46 total reps

Chins

5 sets-15 total reps

first 3 sets of 5 reps, last two only had 5 combined. My back/biceps were toast from stones/deadlifting thursday still.

OneLiftOneKill
12-13-2008, 11:49 AM
Good lifting how heavy was the stone?

HumanHorrorFilm
12-15-2008, 01:08 PM
Stones were 165 and 215 respectively. Im not sure but i think both were PRS for the heights they were set at. I want to get the 215 to a 50" platform soon.

Todays session

Holy hell. This was rough.

Squats

195x3
205x3
215x10(Belt)...Wow, dont know what to say about that, but i had some endurance going. always nice when your only thinking to get 3 and you get 10?
145x10(60%)
145x10
145x10
145x10
145x10

Hypers

bwx12x3

Spent. I like the Boring but Big template for 5/3/1. My legs were all twitchy and walkign was difficult. Ive always had problems with squat form but i feel the sets at 60% afterwards are helping me drill form, although honestly, on the last set of the 145's i admit my form loosened up as i was running out of gas

HumanHorrorFilm
12-17-2008, 02:35 PM
Military Press
*i accidentally used 145 to base the percentages off of last week instead of 140. so i reset them for this week*

110x3
115x3
125x8

Axle Clean and Press-Max Reps(60 seconds)

110x10C, 10P-warmup, done in 35 seconds
130x10C, 10P
140x8C, 8P
140x7C, 6P (completely winded at this point)

DB Rows(Did these leaned over, elbow on knee for support)

80x24 each arm

Muscle snatches

55x10
60x10x2

HumanHorrorFilm
12-19-2008, 01:04 PM
Holy ****. Fantastic session. My low back felt tremendous after warming up, better than its felt since before my competition.

Sumo DL's

250x3
270x3
285x13!!!!(first three reps dead stop, rest touch n go, belt)PR!

WOW! I dont care if it was touch and go, this **** was intense. Rep PR and im glad i started the sumo's light, im hoping to pull 405 sumo before the end of march.

Stones

52" Platform

165x1
165x1
165x1

40" platform

215x1
215x1
215x1

30" Platform

240x0x2

I have no explosion to get the extension to get it onto the platform.

Lifts from a deficit-standing on a 45lb plate-no platform

165x3x2

Stone Squats

165x10(full pause of each rep at bottom)

GHR's

bwx12
bw+15x8

Reverse Hypers

100x15x2

Ab Wheel

bwx10x2

Kettlebell Gunslingers

12kgx12x2

huge volume today and my upper back is already feeling it. crammed this all into less than 80 minutes!

HumanHorrorFilm
12-22-2008, 03:43 PM
Comboed together last week's Bench session with this weeks squat.

Bench

150x5
155x5
165x8

Squats

185x5
205x3
230x6(last one questionable depth)
145x10
145x10
145x10
145x10
145x10

Dips

bwx10x4

Chins

4 sets-14 reps.

Band Pullaparts-Monster Mini

4x15

TXStrong
12-22-2008, 06:22 PM
nice work HHF, good to see you staying consisant

HumanHorrorFilm
12-23-2008, 05:26 PM
Thanks man!

My week is all screwed up bc of xmas. had little time today to train today, so i did my week 3 of 5/3/1 for OHP since i hit my shoulders hard yesterday, i did not assistance

OHP

105x5
120x3
135x7

Done. Little session, but im at ironsport tomorrow for deadlifts/log cleans, etc

Ben Moore
12-23-2008, 05:28 PM
What's up with the sets of 10 on the squats? IF you had that much energy left why not just move up in weight? Just curious.