My background includes more than 10 years of weight training as well as four years as a competitive strongman. Prior to getting involved with strongman I typically followed a 'powerbuilder' training program; lifting heavy weights while working to build as much muscle as possible. Recently much of my focus in training has been on event work specific to strongman, and my gym training has been neglected. I have decided to change things up a bit and focus more on gym work for the next few weeks.
The reason that I picked this program (Hypertrophy Cluster Training / HCT-12) is that it is offers a good balance between heavy lifting, conditioning, and volume. This should allow for maximum hypertrophy while also improving athletic performance (strength/power/cardio). The fact that the weights are typically in the 80% range will also allow my CNS and connective tissue some time to recover.
I will be following 'Option One' which is a Monday/Wednesday/Friday template, alternating between Upper Body and Lower Body workouts. On the weekends I will do some high intensity low volume strongman event work as well as some conditioning.
Over the past four years I have earned more than 20 podium appearances in strongman competitions including a win at North American Strongman Nationals. Some of my recent PR's include a 500 lbs front squat, 700 lbs deadlift, and 375 lbs overhead press - all of which were performed at a bodyweight around 235 lbs.