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ebomb5522
11-04-2009, 03:17 PM
Hey guys, I am currently a college sophomore and right now am training for a strongman competition in December. My best lifts in the gym are a 405 x 10 squat (455 x 1...hopefully higher), a 600 deadlift, a 275 push press and a 370 bench. Any comments or criticisms on my training for strongman would be welcomed.
11.4.09

Back Squat
135 x 3
185 x 3
225 x 3
275 x 3
315 x 2
365 x 2
405 x 10 ******* Huge PR!

Zercher Pick-Ups
225 x 10
275 x 10
315 x 10 PR

Dumbbell Walking Lunges
80 x 60 feet

Today was one of my best and most efficient leg workouts ever. The 405 x 10 squat was a 5 rep PR and now puts my max closer to 500 hopefully. The zercher pick-ups are an exercise that I love and I could barely walk afterwards which is why I only did one set of Lunges.

Coke
11-05-2009, 05:46 AM
You are a killer lifter Evan and should do very well in the strongman competition next month...good luck!!

Off Road
11-05-2009, 06:17 AM
Big Squat.

ebomb5522
11-05-2009, 06:45 AM
Thanks guys,
I actually was currently doing a Smolov Squat cycle when I discovered this strongman competition so I stopped it after the first week and a half. I would have been interested to see how far I could have gone with my squat had I completed the cycle, but I'm now training for something bigger.

ebomb5522
11-05-2009, 09:18 AM
11.5.09

Neutral Grip Chins
BW x 10
45 x 5
50 x 12
50 x 5

Wide-Grip Fat-Gripz Pulldowns/Incline Barbell Pin Press
8 x 10/135 x 5
10 x 10/185 x 5
12 x 10/225 x 5
15 x 5/5 without Fat Gripz

Crucifix Hold (Hands Facing Forward)
27.5 x 25 seconds
27.5 x 30 seconds

E-Z Bar Fat Gripz Curls/Triceps Inward Dumbbell Press
75 x 10/30 x 10
95 x 10 (wall curls)/40 x 10

Just did some upper body accessory work today with back work, bis tris, and the Crucifix hold, which will be one of the events at the competition. The weight for the 176-200 lb class will be 25 lb, but I am going to do it with 27.5-35 lb to get stronger at the heavier weights. Good overall day, Sunday or Saturday will be lower body power.

Off Road
11-05-2009, 01:11 PM
What's a good time for those holds?

ebomb5522
11-05-2009, 01:50 PM
From what I infer, a competitive time would be anywhere from 30 - 60 seconds. I am shooting for 45 seconds or more, and I think it's certainly possible. This right now would be my worst event in my opinion.