Aftershock

Well I'm starting up strongman and will post my progress here

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I plan to complete a 16 week long 5x5 routine to start off as a "base" before including any actual strongman events into my training.

The split will be primarily a mon/wed/fri one.

Monday= Squat day consisting of a 5x5 squat, glute-ham raises, leg assistance work, and core work

Wednesday= Bench day consisting of a 5x5 bench, tricep work, delt assistance, bicep assistance.

Friday= Deadlift day consisting of a 5x5 deadlift, back assistance, core work, forearm assistance.

The 5x5 lifts are determined by percentages of my one rep max. http://www.joeskopec.com/five.html

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Current maxes are: Bench-165

squat and dead max I can hopefully post after getting back from the gym later today.

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So, i'll keep track of my progress here for the 16 weeks then intergrate strongman events in and keep it going.


-Aftershock

Master Of Puppets

i've thought about doing strongman, but i have no clue how to get started... good luck man. you'll do great. just a story: my friend's dad was in the marine corps for something like 10 years, and a strongman was in his little regime. the guy couldn't get the kind of food he needed, so what he did was stick "Purina Horse Feed" in his pocket and eat a whole lot of it in one day. Of course, he ate some other stuff too, but horse feed is what he ate during training days. just thought i'd share...

Sholiz

Fixed your thread title for you, "Road to Srongman" it was :P.

Good luck, look foreward to reading it.

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You hear me before you see me, I got King Kong in the trunk

Aftershock

Wait, uhh what was wrong with my title ? lol

And thanks for the positive feedback guys. Hope it goes good

Aftershock

oo no "T" om strongman

Thanks sholiz.

warriors

good luck man

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Not Around...

Aftershock

DAMNIT

I still can't get my dead and squat maxes...I have my wrestling dinner coming up, which means cheat meal. Thats at 6:30 tonight and I can't go now because I have so much friggin homework plus it would cut close to making it on time for the dinner. I really hope I can get there after the dinner although it will probabaly be too late.

Oh well, hope for the best I guess

I hope it's not to much longer before I can actually get my progress up and going in here though....


-Aftershock

Aftershock

Well, finally back! I want to apologize for anyone trying to follow this because I've been really out of it for the past couple of weeks. However I got my ass up and to the gym today and am on track with this routine. I woke up feeling pretty good and had a nice breakfast and an amazing diet the whole day. Spent some time over at my cousins house and brought bags of food .

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A rather experienced and knowledgable powerlifter that I know advised me to make sure I max out my squats first b/c otherwise the deads will significantly lower my squats. Well I got to the gym and without thinking hit the deads first... So I got that max down and will max out with the squats (ass to the grass :p ) tomorrow (also raw.) I was a little dissapointed with this max though b/c looking back I really think I could of pulled more pounds

SUMMARY

DEADLIFT MAX- 275 RAW

Squats are being done tomorrow, tuesday will be an off day and wednesday will start the actual routine

Aftershock

Well about to go to the gym for squats. I'm aiming for around 225...I hope.

I'll do about a 5 minute warmup on the treadmill. Then squat 130x8 145x6 175x3 190x1 210x1 225x1

I'll let you know how it goes.

K_muscle

Good luck man!

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Business as usual...

Aftershock

Thanks bro

Didn't go as well as I wanted it to though. Didn't keep track of the warm up weights too welll... But went for 8 reps and decided it was to heavy for the first set, stripped off 20 lbs. and piece of cake. Around the 3 rep set it got a little more difficult. I cut it really close to getting stuck at the bottom at 190. I still managed to push out 195 then 200 and 205, but when I got up to 210 I got stuck on the bottom.

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So ended up with a 205 max. A little dissapointed because I think if I estimated the warm up weight and sets a little better I could of hit higher.

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Get to relax and enjoy a day off tomorrow. Can't weight to start the routine wednesday

Master Of Puppets

205's a pretty good max, if i do say so myself.

Aftershock

Yea but I'm pretty new to the maxing scene. Strongmans new to me and as a bodbybuilder I never cared about maxing. So I think I went about the warm up sets to wrong. I could of hit 225 which is what I was aiming for...

Thanks for the compliment nonetheless

sword chucks

Nice work man.. Our deadlift PR is the same. Cool. Keep trainign hard bro!

Aftershock

That's pretty cool. I'll be passing you soon nah i'm just messing bro. Thanks for the encouragement.

Off to do bench day right about now. Post how it goes in about an hour.

Aftershock

Off today


Yesterday was bench day with bi/tri/delt assistance. I'll post how it went. I think my gyms turning into a healthclub though Seriously it's getting all fancy and they actually got rid of the powercage Needless to say I'm getting pissed...Whole bunch of old people lifting 5 lb dumbbells in spandex showing up to.

It was also very crowded so I was worried about my ego haha. The routine started me at 90x5 and I only worked the weight up to 110. I felt a little awkward because I knew so many people where seeing this lol. Assistance work was also good but I think I need to have more planned routines for them.

The 5 sets of bench where all pretty easy with the last one being slightly challenging.

Assistance work went great too. I'm still feeling it.

Bi's and tri's together = [highligh]AMAZING[/highlight] PUMP (never worked the entire upper arm at once before) they where looking huge !

I'll try to get better detail in future posts. I'm kinda new to the whole workout log thing :p

-Aftershock

Sholiz

When it comes to your log man, just write out what you did that day and how it felt. No science behind it, it's how you want to reflect back on yourself.

Every week kill the log, make it scream bloody murder ... Week in, week out make sure the weights are going up.

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You hear me before you see me, I got King Kong in the trunk