View Full Version : 5/3/1:Amateur Strongman Training: I need to be better!
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
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
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.
12-09-2008, 08:15 AM
12-09-2008, 09:02 AM
Jumped ship from the other board?
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.
12-10-2008, 03:16 PM
10" Log Clean and Press
(Each rep cleaned before press, one smooth motion from floor to overhead)
CSR at IS is humbling to say the least
2 sets fo 20
Young & Hungry
12-10-2008, 07:41 PM
...remember me from the Animal forums brotha?
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.
12-11-2008, 11:28 AM
Hip mobility work
Diesel Crew's 2 minute ultimate shoulder warmup
270x10 (Touch n Go)
to 50-52"" platform
165 lb stonex1x5
less than 45 seconds rest between each load
to 40" Platform
12-11-2008, 11:30 AM
Really strong work in here man! Keep it up!
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.
12-13-2008, 10:27 AM
Diesel Crew 2 minute shoulder warmup
Power clean+Power jerk
5 sets-46 total reps
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.
12-13-2008, 11:49 AM
Good lifting how heavy was the stone?
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.
Holy hell. This was rough.
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?
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
12-17-2008, 02:35 PM
*i accidentally used 145 to base the percentages off of last week instead of 140. so i reset them for this week*
Axle Clean and Press-Max Reps(60 seconds)
110x10C, 10P-warmup, done in 35 seconds
140x7C, 6P (completely winded at this point)
DB Rows(Did these leaned over, elbow on knee for support)
80x24 each arm
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.
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.
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
165x10(full pause of each rep at bottom)
huge volume today and my upper back is already feeling it. crammed this all into less than 80 minutes!
12-22-2008, 03:43 PM
Comboed together last week's Bench session with this weeks squat.
230x6(last one questionable depth)
4 sets-14 reps.
Band Pullaparts-Monster Mini
12-22-2008, 06:22 PM
nice work HHF, good to see you staying consisant
12-23-2008, 05:26 PM
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
Done. Little session, but im at ironsport tomorrow for deadlifts/log cleans, etc
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.
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