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Thread: Strongman Training

  1. #1
    A.K.A Goodwinner Goodwinm's Avatar
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    Strongman Training

    Okay so I've decided to make a new journal because I have accomplished the target of my last one, being to hit a big 3 of 1,000lbs which I have done. So my new journal is basically involving my current setup of strongman training. So that means anything heavy and/or oddly shaped, like sandbags, cement blocks, farmers, thick barbells, and the like.

    For those who don't know me or remember me my name is Mike, I'm 19 years old and I reside in the UK, near Birmingham (Old Hill to be exact).

    I am training for strongman events in the local area and hopefully one day soon I will be competing in the under 105kg englands strongest man competition! (drug free)

    Tonights workout to follow.

    Kind Regards

    Mike G.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  2. #2
    Strongman Tom Mutaffis's Avatar
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    Good to see you posting on here.

    A friend of mine who is a Pro 105K Strongman is going to be moving over to England soon, he is currently pursuing olympic lifting though.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  3. #3
    A.K.A Goodwinner Goodwinm's Avatar
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    Thursday 28th May 2009

    A sickening night


    Was at my place for my workout tonight -usually go to the garage with a lot more kit- and all I have is a 110lb bag, but that doesn't stop me from kicking my own arse with it!

    Warmup consisted of 15 meter shuttles of walking, and jogging for 8 - 10 times. Get the blood flow going.

    Then into.....



    Walk with 110lb sandbag
    15 meters x 4

    Jog with 110lb sandbag
    15 meters x 4

    Sprint with 110lb sandbag
    15 meters x 4


    Sandbag floor to podium (fast as possible!) (just a brick wall...)
    1 meter high x 10 reps

    Sandbag Strict Press (nothing heavy so should have gone for more reps)

    110lb x 5
    110lb x 5

    One arm sandbag push press

    110lb x 4 (right arm)
    110lb x 0 (left arm) form I think with the left side!

    Sandbag Bear Hug Squat

    110lb x 10 (should have stopped but carried on with second set)
    110lb x 10

    1 minute later.... puke time! Pushed too hard on the bearhug squats. They really are beastly! Ass to grass as well so killer diller!

    That's a wrap. Didn't last more than 20 odd minutes but I was drained. I had to push myself!

    next session should be at the garage where I can do the sandbag squats with 230lb +
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  4. #4
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by Tom Mutaffis View Post
    Good to see you posting on here.

    A friend of mine who is a Pro 105K Strongman is going to be moving over to England soon, he is currently pursuing olympic lifting though.
    Thanks Tom

    I'll have to look out for him. What his name?
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  5. #5
    WBB Team Captain Coke's Avatar
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    That is some baddass work with the bag Mike.

  6. #6
    A.K.A Goodwinner Goodwinm's Avatar
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    Coke - Thanks mate. It was totally brutal trust me!

    Saturday 30th May 2009



    Beautiful Strongman Sunshine!

    At home again for tonights workout so just the 110lb sandbag.

    Sandbag Push Press

    110lb x 5
    110lb x 5

    Sandbag Military Press

    110lb x 10
    110lb x 10

    One handed sandbag push press

    110lb x 3 (right)
    110lb x 0 (left) Bah humbug.

    Sandbag Floor bench press

    110lb x 5
    110lb x 5
    110lb x 5
    110lb x 5
    110lb x 5
    110lb x 5

    Sandbag Military Press

    110lb x 10

    Sandbag Hammer curls

    110lb x 5

    Sandbag Caber Toss (like a normal caber toss but backwards over the head)

    110lb x 3 (This is a killer on biceps!)


    With the sandbag toss I get the sandbag resting on my arms like a zercher lift. So clean in into this position and then bend knees and then spring up and throw the bag upwards and behind.

    Arms and chest very swole at the moment as I type this. Another solid workout but I do want to be using my heavier sandbags at my parents garage. Might have to sweet talk my partner into letting me keep all my bags at home
    Last edited by Goodwinm; 05-30-2009 at 12:45 PM.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  7. #7
    WBB Team Captain Coke's Avatar
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    Actually looks like you're having fun there man.

  8. #8
    A.K.A Goodwinner Goodwinm's Avatar
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    Wednesday June 3rd 2009

    Workout at 7:10am!

    I havn't had a morning workout for years!
    very quick workout 10 - 15 minutes. But wanted to get one in before working 9-5.




    Bodyweight Squat

    x 10
    x 10

    *In lbs unless stated*

    Bearhug Sandbag Squat

    110 x 10
    110 x 10

    Sandbag Push Press

    110 x 5

    Sandbag Strict Press

    110 x 10
    110 x 10

    My legs are stronger than my shoulders honest. At a push I could have done another set but pushed for time and bearhug squats do take it out of you especially early on in the morning!
    Last edited by Goodwinm; 06-03-2009 at 02:41 AM.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  9. #9
    A.K.A Goodwinner Goodwinm's Avatar
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    On a side note, I talked my partner into letting me keep my sandbags at home
    She agreed as long as they are kept outside and out of the way.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  10. #10
    WBB Team Captain Coke's Avatar
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    Good deal on the quick morning workout dude.

  11. #11
    A.K.A Goodwinner Goodwinm's Avatar
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    Coke - Thanks man

    Monday 8th June 2009 Morning again (sucked ran out of time)

    I was gonna do a crossfit style sandbag workout today but unfortunatley I ran out of time. I was gonna try and squeeze it in before work but no luck. I had to stop


    So this was the plan

    110lb sandbag,
    21 thrusters,
    15 thrusters,
    10 thrusters,

    1 set for time.
    All I can say is brutal. I did 21 reps with breaks in between (3 breaks in total I think). But then I was thiking this is gonna take too long and I Don't have the time. I was pretty smashed by the 21 anyway but I know I can finish this course just how long it will take is the question.

    Any other takers on this beast?
    Trust me atf squats to overhead press is a beasty workout even with just 110.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  12. #12
    A.K.A Goodwinner Goodwinm's Avatar
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    Sandbag Crossfit!

    Friday 12th June 2009

    Sandbag Crossfit Thrusters (Squat with sandbag into overhead press)

    Ok so I did manage to do it this time as last time I ran out of time.
    Oh my god I was trashed though. My time sucked but I will try again soon to beat the time!

    Okay so here we go.

    Thrusters with 110lbs

    21 reps
    15 reps
    10 reps

    1 set for time.

    Time : 17 mins 36 seconds =

    If I did this with a 110 bar I bet I could have got a much better time. The sandbag just moves around like a beast and is so much more difficult. I am pleased I actually finished it though.

    I have video of this in full but youtube max is 10 minutes. I will have to put it up another way instead.

    I want someone else to do this because It is harder than it looks on paper.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  13. #13
    Get Some! KoSh's Avatar
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    You're a badass man. I've always wondered what sandbag training and strongman stuff would be like to train for. I imagine it's a bitch but it's fun at the same time...
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  14. #14
    WBB Team Captain Coke's Avatar
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    That sandbag crossfit **** is hard, no doubt - keep on it man.

  15. #15
    A.K.A Goodwinner Goodwinm's Avatar
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    KoSh - Thank you :-). You should give it a try my friend. It will give you the endurance but also the awesome strength as well!

    Coke - Will do, will do. Maybe you could have a one of session with it
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  16. #16
    Senior Member tomv's Avatar
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    Hahah man 110lb Sanbag is like... 50kg! That's heavy stuff mate, thrusters are a hard exercise anyway dude so I wouldn't worry about that, especially with someone that moves around!

    Keep at it.
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

  17. #17
    Back in business WBBIRL's Avatar
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    Looks good man, making the best of what you have and getting the job done!

    Do you plan to compete strongman?

  18. #18
    A.K.A Goodwinner Goodwinm's Avatar
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    tomv - Thanks mate. Well I hope to be doing thrusters with 100kg soon. Maybe not for 46 reps though....

    WBBIRL - Thank you. . I will be competing in upcoming west midlands strongman events in England. I was looking to go for the under 105kg strongman comps but i'm 110kg currently and really do not want to lose 5kgs so looks like I'll be up with the Big Big guys as well!
    Last edited by Goodwinm; 06-15-2009 at 01:56 AM.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  19. #19
    Senior Member tomv's Avatar
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    100kg Thrusters?! That's ****in massive mate, sick work.
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

  20. #20
    Who me? Chubrock's Avatar
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    Just now saw this. Couldn't ever find your journal for some reason. Awesome job with the sandbags. I'll have to see what our heaviest bag is in the gym. I may have to try that one sometime.

    Fuck, fight, or hold the light.

  21. #21
    Currently Obsessed with Sq
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    nice stuff mate. I actually live in Birmingham, right next to where spaghetti junction is. I actually pass by old hill on the train on a regular basis, well I used to anyway...
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  22. #22
    A.K.A Goodwinner Goodwinm's Avatar
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    Tomv - Haha it certainly will be sick if I could do a 100kg thruster but we will see (i've done 70kg/80kg sandbag thrusters quite confortably for a few reps)

    Chub - Thank you man. Good to see you in here. It is brutal and it kills you, especially when done in the early mornings (I suck at morning workouts)

    AJ_H - THank you. I live right next door to old hill train station funnily enough. You'll have to stop off for a session some time. Always looking for a training partner!


    Will post todays workout shortly!
    Last edited by Goodwinm; 06-16-2009 at 08:09 AM.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  23. #23
    Currently Obsessed with Sq
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    Thanks for the journal post, will definitely consider. Whereabouts you train? At home? Or a strongman/powerlifting gym/regular bodybuilding gym with a squat rack
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  24. #24
    A.K.A Goodwinner Goodwinm's Avatar
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    Tuesday 16Th June 2009


    Sandbag Deadlifts (just to feel the movement. grip was like a towel grip)

    110 x 10
    110 x 10

    Sandbag Shrug

    110 x 12
    110 x 12

    Sandbag Mil Press

    110 x 12
    110 x 8 (poor! Should have nailed 12) My excuse was the bag collapsing into two halves making it real hard to control!

    Overhead Squat (Flexibility sucks on this. My arms just do not go back enough when squatting down. Practice Practice Practice!

    110 x F
    110 x F
    110 x F

    Sandbag Bearhug Squats

    110 x 10

    Sandbag Playing

    So then I carried the sandbag upstairs with me and then just cradled it and walked up and down the corrider then squatting down occasionaly and then dropping it and ripping it back up again and repeating it. So basically just making this sandbag my bitch! hehe.
    Finished off this knackering playtime with 10 bearhug squats.

    Result = back pretty screaming from all the carrying!

    Edit: I did add an extra 4kg to the bag before the workout which I forgot to mention. Just a dumbell bar and a 2kg plate I had lying around.
    Can't be bothered to edit again so if you wanna be precise about it the sandbag weighed 118.8lbs.....
    Last edited by Goodwinm; 06-16-2009 at 08:55 AM.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  25. #25
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by AJ_H View Post
    Thanks for the journal post, will definitely consider. Whereabouts you train? At home? Or a strongman/powerlifting gym/regular bodybuilding gym with a squat rack
    No problem

    I train at home but also at my parents garage. Got squat rack there with more sandbags and 200kg's of weights to play with.

    Don't go to gyms anymore. Maybe I might in future just for more weight!!
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

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