seamus1979
Green Belt
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- Mar 11, 2007
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so i figured i should write out my current training routine
my aim for 2013 is to put a solid years training in and possibly look at maybe doing an amateur strongman competition
my gym has a few items of strongman equipment stored away that it gets out in the summer months and are used on sunday mornings
im currently 230lbs at 5,9 and 20% bodyfat
im running a hybrid 5,3,1 routine
monday
submission wrestling
tuesday
freestyle wrestling
wednesday
deadlift 5,3,1
rack deadlift for 1 set of 3-5 reps (use 150% of final lift)
defecit deadlift 1 set of 3-5 reps (use 75% of rack deadlift)
front squat 5 x 10
good mornings 5 x 10
krok row 1 x 25
ab work
thursday
military press 5,3,1
log lift rep work on 90kg log
log cleans working on doubles
laterals 5 x 10
lat pulldowns 5 x 10
grip work
friday off
saturday
squats 5,3,1
rack squats 1 set of 3-5 reps (150% of final weight)
bottom position squats 1 set of 3-5 reps (75% of rack squat)
dumbell lunges 5 x 10
leg curls 5 x 10
dimmel deadlifts 1 x20
ab work
sunday
bench press 5,3,1
dips
pull ups
arm work
i dont access to a GHR or hyperextension apparatus
i am trying to use fat gripz on as many movement as possible to improve my grip.
i have never really been a big fan of bench press so am forcing myself to do it on a sunday. once the strongman training starts in the summer i will consolidate my two pressing days into one
thank you for looking over my routine
any tips would really be appreciated
my aim for 2013 is to put a solid years training in and possibly look at maybe doing an amateur strongman competition
my gym has a few items of strongman equipment stored away that it gets out in the summer months and are used on sunday mornings
im currently 230lbs at 5,9 and 20% bodyfat
im running a hybrid 5,3,1 routine
monday
submission wrestling
tuesday
freestyle wrestling
wednesday
deadlift 5,3,1
rack deadlift for 1 set of 3-5 reps (use 150% of final lift)
defecit deadlift 1 set of 3-5 reps (use 75% of rack deadlift)
front squat 5 x 10
good mornings 5 x 10
krok row 1 x 25
ab work
thursday
military press 5,3,1
log lift rep work on 90kg log
log cleans working on doubles
laterals 5 x 10
lat pulldowns 5 x 10
grip work
friday off
saturday
squats 5,3,1
rack squats 1 set of 3-5 reps (150% of final weight)
bottom position squats 1 set of 3-5 reps (75% of rack squat)
dumbell lunges 5 x 10
leg curls 5 x 10
dimmel deadlifts 1 x20
ab work
sunday
bench press 5,3,1
dips
pull ups
arm work
i dont access to a GHR or hyperextension apparatus
i am trying to use fat gripz on as many movement as possible to improve my grip.
i have never really been a big fan of bench press so am forcing myself to do it on a sunday. once the strongman training starts in the summer i will consolidate my two pressing days into one
thank you for looking over my routine
any tips would really be appreciated