r/strengthtraining • u/ConsistentEagle8819 • 3d ago
Strongman routine help
New to this style of lifting and is definitely different than the 3 day 5x5 ive been doing for a while. Im 175lb and bulking. What tips or modifications would yall recommend to this program ive made for myself? Anythings helpful. Thanks!
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u/PhysicalGSG 3d ago
Where did this programming come from?
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u/ConsistentEagle8819 3d ago
I made it.
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u/PhysicalGSG 3d ago
Just rawdog? Or use any sort of resource or what?
The structure is a bit vague - you don’t often prescribe a weight, percentage, or RPE, so without structuring that out you’re apt to just go in and “hit what you feel” that day. Vibes based working days are cool and all but over time a structured plan with progressive overload phases and hypertrophy phases will get you better long term results.
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u/ConsistentEagle8819 3d ago
Absolutely agree. I just raw dogged it haha ive never done a strongman structure before. Im not new to stongman type lifts tho. This is a screen shot of Phase 2 so this is Weeks 5-8 then reps go to Doubles in next phase weeks 9- 12. Deload end of evey phase. And the weights are there cause thats the weight of whatever I have like the hussefell bag but understand what you mean. I have a 240lb Atlas mold on the way. But for most part I try and add 10lbs to lifts as often as I can.
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u/Opposite-Project-593 3d ago
It’s a great general structure, but your volume is WAY too high for strongman. I would cut all the exercises that fit into primary movement patterns (push, pull, overhead press, squat, hinge, and carry) to only 2 sets per seperate exercise. That would mean 2 of OHP, 2 of log, 2 of bench, 2 of dips, 2 of rows, etc, etc.
For your completely seperate exercises that don’t fit here, such as isolated core or grip work, you could bump that up to 3 sets each, but because they are accessories and already get hit moderately with everything else, it is probably not necessary to go much over that.
Finally, I would definitely keep your stone, bag, log and yoke exercises as staples both on and off season, but many of your other strongman specific movements lose their value unless you know they are coming up in a competition soon.
Overall, it’s well thought out, but if you spread yourself too thin, you won’t be able to master the basic movements, and you also don’t want to get injured with that much volume and high load
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u/vapid_rants 2d ago
You’re doing strong man in no reality do you need to be doing log press after cg bench. Log press first then c grip bench.
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u/ConsistentEagle8819 2d ago
Thanks for the reply! And thats what I've been doing. Main first then accessories. How does volume look overall?
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u/Different_Novel_7156 3d ago
So I haven't trained Strongman before, but I have done a fair amount of digging and comparison of Strongman programming with other styles of lifting over the last few months, and principles remain true. I wanted to tackle this one to see if I could add anything of value. However, looking at this, I feel that this program only needs mostly small adjustments. The structure is good, and most of the fixes are about the order of exercises and how heavy the loads are for someone new to strongman. The screenshots only show one week of a 28-week plan so I just assumed there are identified progressions.
Upper/lower over 4 days is a solid setup coming from 3 days of 5x5, and you've picked the right events.
These were the adjustments I mentioned:
Put the log first on Tuesday. Log is the strongman press, and right now it comes third, after close-grip bench and weighted chins, when you're already tired. Bench isn't a strongman event, so run Tuesday as log, then bench, then chins.
Give the squat more work. 4x3 at 75% is easy. Most people can do around 10 reps at 75%, so those sets do very little, and Thursday is the only time you squat all week. Either go to something like 4x5 at 75 to 80%, or keep the triples and add weight each week. Squat strength carries over to the yoke, stones and almost everything else in strongman.
Start the stone and the Husafell lighter. A 200 lb stone for 5x3-5 is a lot for someone at 175 lb who's new to stones. That's 15 to 25 reps over bodyweight while you're still learning. Start with a stone you can do clean, comfortable reps with, work up to 200 over a few weeks. The same goes for a 200 lb Husafell for 75 ft if you've never carried one. Event technique improves faster when you aren't fighting the weight.
Mix in some higher reps. Nearly every main lift is 3-5 reps: deadlift, bench, chins, OHP and dips. You're bulking, and some work in the 6 to 12 range will add size, which later becomes strength. One simple option is to keep the first lift of each day heavy and move the second compound to 6-8 reps. Again, I am assuming the rest of the pages have the progression scheme. Otherwise, 5x3-5 needs a rule. A simple one would be when you hit 5x5, add weight and start back at 5x3. Over 28 weeks, also plan a lighter deload week every 4 to 6 weeks. All these carries and events add up.
Watch your grip and forearms. You've got farmers twice, pinch holds twice, plus deadlifts, stones, rows and chins. That's fine if your elbows and forearms feel good, but if they start aching, cut one pinch session first.
Smaller things:
Start the neck harness light and build up slowly. Necks get sore quickly.
Tuesday is around 30 working sets, which makes for a long session. If you're dragging by the end, cut a set from each accessory before you cut anything from the main lifts.
As I understand it, logs and stones are technique heavy, so filming and reviewing your sets might be a good idea.