steelwolf
December 28th, 2007, 08:34 AM
well actually this is just precontest for now lol. I have been training powerlifter for about a year with 2, 6 weeks brakes do to illness and sinusus surgery. So this means I am always used to squatting with zsuit bottoms. I am actually just comming off the break from sinus surgery I am 2 weeks back into training. I started getting ready for strongman right before I had the surgery so this is not new but not experienced yet. Here is the split I am currently using the idea was off an article on Ontario strongmans site that I modified a bit to fit what I need for this contest. This volume is good without pushing me over, i will be adding in some body weight days the last 5 weeks to besure my cardio is good for handling events. Right now just HITT running days 3xs a week. This routine does not inculde my grip work.
For the main lifts one max and 4 warm ups
Week A
Monday:
Deadlift traditional for a max (The speed must be there though no slow grind)
Strict Millitary press to the front for a max just like the deadlift
Goodmorning arched back from the pins with a straight bar
Ab work: 2 sets of 10 reps for leg raises hanging, russian twists, and old style roman chair situps the style with no back
calves 20 reps 2 sets
Wed:
Dynamic olympic shrugs: 3 sets of 10
MVM curls (hammer curls to the chin): 2 sets of 10
Cheat curls with barbell: 1 set of 5-10
Neck harness front and back 2 sets each
Friday:
Squat powerlifting style: for a max (even if there is a slow grind)
Floor Press off pins: for a max same as squat
Row parallel back: same as squat
Ab work: 1 sets of 5 reps for leg raises hanging, russian twists 1 set of 5 reps a side, and old style roman chair situps the style with no back 1 set of 5 (this is heavier low rep abs)
calves 1 set of 5-10
Saterday:
Clean and press for reps practice 2 sets of 1 minute
crusafix practice 2 sets of undetermined time
eagle loops hold: 2 sets
finger curl with out the curl set up: 2 sets
Week B
Monday
Hack lift (deadlift from the back) to max like deadlift previous week
bench from pins touching chest
abs same as previous monday
Front squat to an easy max about 80%
wed:
same as last wed
Friday:
Powerlifting squat to a max
Power clean to a max
push press
abs like previous friday
Saterday
the same as previous saterday.
Here are the events for the lightweight in the contest
Clean and Press 225lbs for reps in 60 seconds
Box squat touch and go for a max 3 attempts if you miss at any attempt before your last one you lose your remaning attemps. knee wraps and belt aloud.
Crusafix hold: 25lbs dumbells for time each hand
Pinch grip on a 3 1/2 block 50lbs for time eaither hand.
Keg run: dotn remember the distance off the top of my head.
1 and 2nd place in each class make nationals
For the main lifts one max and 4 warm ups
Week A
Monday:
Deadlift traditional for a max (The speed must be there though no slow grind)
Strict Millitary press to the front for a max just like the deadlift
Goodmorning arched back from the pins with a straight bar
Ab work: 2 sets of 10 reps for leg raises hanging, russian twists, and old style roman chair situps the style with no back
calves 20 reps 2 sets
Wed:
Dynamic olympic shrugs: 3 sets of 10
MVM curls (hammer curls to the chin): 2 sets of 10
Cheat curls with barbell: 1 set of 5-10
Neck harness front and back 2 sets each
Friday:
Squat powerlifting style: for a max (even if there is a slow grind)
Floor Press off pins: for a max same as squat
Row parallel back: same as squat
Ab work: 1 sets of 5 reps for leg raises hanging, russian twists 1 set of 5 reps a side, and old style roman chair situps the style with no back 1 set of 5 (this is heavier low rep abs)
calves 1 set of 5-10
Saterday:
Clean and press for reps practice 2 sets of 1 minute
crusafix practice 2 sets of undetermined time
eagle loops hold: 2 sets
finger curl with out the curl set up: 2 sets
Week B
Monday
Hack lift (deadlift from the back) to max like deadlift previous week
bench from pins touching chest
abs same as previous monday
Front squat to an easy max about 80%
wed:
same as last wed
Friday:
Powerlifting squat to a max
Power clean to a max
push press
abs like previous friday
Saterday
the same as previous saterday.
Here are the events for the lightweight in the contest
Clean and Press 225lbs for reps in 60 seconds
Box squat touch and go for a max 3 attempts if you miss at any attempt before your last one you lose your remaning attemps. knee wraps and belt aloud.
Crusafix hold: 25lbs dumbells for time each hand
Pinch grip on a 3 1/2 block 50lbs for time eaither hand.
Keg run: dotn remember the distance off the top of my head.
1 and 2nd place in each class make nationals