Btcowboy
Member
Watch all 4 and then the next one tons of info. Has me re writing program now.
MESO-Rx
Anabolic Steroids
City of Grit's first go at powerlifting
- Thread starter Cityofgrit
- Start date
I definitely will
Although, I think I am going to stick with my current plan through the 8 weeks to see where it takes me. Eventually I will do more sophisticated programming, but I want to use linear progression for the beginning. There's still a lot to need to learn.
Today was an off day! I worked late, came home and cooked
Btcowboy
Member
Good call
WeMadeItToAndromeda
Member
I do man! It's a blast dude, I couldn't see doing anything else. Never gets stale or boring, events are such a nice change of pace from your regular barbells and weights.
I compete in heavyweight divisions, but as @Worf mentioned there are typically weight classes at most amateur meets however only middleweights and heavyweights can go pro. I'm 6'1" so I'm pretty short compared to some of the dudes but I've seen shorter dudes than me do awesome. Being shorter is just a disadvantage in things like stone loading, but it can be overcome.
It's nice to be so functionally strong due to all of the different movements and shit you gotta do. Not knocking powerlifting at all because that's the background I came from but you really work so hard on being specialized in the big 3 everything goes back to those three lifts.
If you're looking to incorporate some of the typical strongman movements, I work in cleans, push press (make sure you learn and master the leg drive) and front squats/zercher squats. You can also do things like Farmer's Carrys with a trap bar if you dont have any handles.
I recommend getting as strong as you can in deadlift, squat, ohp and bench and then trying out a comp man. If you can get a hold of some implements, definitely work with those, especially with stones because you'll need to get that technique down. Bicep tears are real. However, I'm in the same boat as Brian Shaw where I did my first couple of comps without ever having touched any implements are worked any events and I managed to place well just because of the level of strength I acquired in the gym.
The functionality is what drove me in that direction. That, and strongmen competitors seem to legit be some of the strongest men on the planet. I appreciate the info bro. I’ve incorporated loaded carries with a trap bar / push press, etc. will be adding front squats. I def want to enter a comp, even if just for fun.
sorry for derailing your thread, COG.
sorry for derailing your thread, COG.
WeMadeItToAndromeda
Member
No problem brother, feel free to hit me up anytime if you have any questions man.
Also, my bad as well COG!
You and @NovaFlex are fine! I have no problem with you guys talking about strongman stuff in this thread.
Strict OH press
60 lbs × 8
115 lbs. 5×5
Should have warmed up more
Light Deadlift
135 × 8
185 × 8
235 × 6
285 5 × 5
Started out with sumo switched to conventional on 2nd set of 5
Single arm military press
40 × 8
45 × 8
50 × 8
50 × 8
Dragon flags
3 × 9
2 × 7
Lower half rep dumbell chest press
80 lbs. 3 × 8
How's that look?
60 lbs × 8
115 lbs. 5×5
Should have warmed up more
Light Deadlift
135 × 8
185 × 8
235 × 6
285 5 × 5
Started out with sumo switched to conventional on 2nd set of 5
Single arm military press
40 × 8
45 × 8
50 × 8
50 × 8
Dragon flags
3 × 9
2 × 7
Lower half rep dumbell chest press
80 lbs. 3 × 8
How's that look?
Looks good to me. I like single arm military press as an accessory, too.
Have you ever done dragon flags? Those one armed military presses are awesome
No, I thought about it and researched doing them, but never did. I am a fan of specificity though. Like choosing core exercises where you are bracing like you would doing a lift rather than something like sit ups.
They're damn hard lol constant abdominal tension.
Worf
Member
I had to look that up. Them shits look brutal, especially if you went slow
I did and it sucked...really sucked. Hit the middle part of my abdominal wall
Worf
Member
That point when your training sucks , when you’re gassed, when you don’t want to do squats after deadlifts, when you don’t want to do shoulder press after bench, when you don’t want to do abs after deadlifts. That’s the point where the real improvements are made.
Squat
135 × 8
185 × 8
205 × 6
220 5 × 5
OH press
105 5×5
Front squat
145 × 8
145 × 8
145 × 8
155 × 7
Pull ups
1 × 8
1× 8
1 × 7
1 × 7
Felt pretty good today but didn't eat quite enough and worked a long day.
135 × 8
185 × 8
205 × 6
220 5 × 5
OH press
105 5×5
Front squat
145 × 8
145 × 8
145 × 8
155 × 7
Pull ups
1 × 8
1× 8
1 × 7
1 × 7
Felt pretty good today but didn't eat quite enough and worked a long day.
That’s a lot of volume, man. Nice. What intensity are you working at right now, percentage-wise?
Right now my heavy lift is at 70% of my 5 × 5 rep goal for 5 weeks.
My light lift is at 65 % of my 1 rep max. That won't change throughout the 8 weeks.
My accessory lift is at approximately my 10 rep max. I'm still feeling this out. I am thinking I could go a but heavier on some of these lifts.
My push, pull, and abs I am just training for strength.
Are there any good books woth the old Russian strength training templates?
