"Anything can change on the day. I don’t let this phase me. If I am well prepared then I can adapt to anything the organisers throw at me." - Jack Lovett
So in part 1 we covered our bases on what you need to know when entering your first strongman competition. In part 2 I gave you a novice strongman training template for a 3 day split.
Now in part 3 I will give you a novice strongman training template based on a 4 day split. But before I do that, I want to share some top notch strategies for giving you that mental edge in Strongman competition.
I decided to pick the brain of 2 x Britain's Natural Strongest Man, and World Class Strongman Competitor Jack Lovett. And Jack didn't disappoint.
Cj: Jack, what kind of mindset strategies do you use when training?
Jack: Training is calm and focused. I look at the big picture. Where I want to be by the end of my training cycle/next comp. I am a lot more mature about this now. I used to be hyped up and all over the place when I first won my British title.
Now, not so much. I am able to listen to my body more and trust in my programming. I accept some days will be stellar and some days won’t. I also train alone most of the time now. Business dictates my training times are varied each day, but I never miss my session. I used to rely on a strong partner to push me through. Now, not so much.
That being said I like to train at least 1 x week with guys better than me. I want to be an underdog that is chasing and constantly improving.
Cj: How does this differ from when you are preparing for a competition?
Jack: Competition prep is very similar. Well structured and programmed out. My aim is to peak on the contest day and not before.
I use my past performances (both success and failures) to focus my mind and drive. I am also relaxed. Especially when competing at international level, very little goes to plan. Flights change last minute, get delayed or even cancelled. Events change on the day of the contest, there is even a language barrier. If my training is solid then I can handle the contest better.
Cj: And how do you handle the pressures of strongman competition on the actual day?
Jack: Anything can change on the day. I don’t let this phase me. If I am well prepared then I can adapt to anything the organisers throw at me.
At international level I have often traveled alone, but there is great camaraderie between athletes on contest day. I find the atmosphere positive. Personally I focus on each event at a time. Never the contest as a whole.
An event can go wrong but if I stay focused I can still regain lost points on the next. No point letting a mistake carry over into the next event. Competition day is by far my favourite time. I love the situation which dictates I have to perform right this second if I want any rewards from my training/prep. It is why I still push myself in training. To challenge myself on contest day.
Cj: Thanks Jack
Jack: No problem!
Solid advice right? I've seen a lot of great athletes deliver mediocre performances because their mental game wasn't up to par. From lack of concentration, to becoming overwhelmed emotionally and being unable to focus on the task at hand.
The converse is also true, I've seen mediocre athletes pull out stellar performances because their mental game was on point. Take the mental game lightly at your peril.
If you are looking for some good resources, a good place to start is The Chimp Paradox by Dr Steve Peters he has worked with world class olympic athletes, and top level corporations. It's an easy read, cuts out the fluff, and gives real world solutions. This we like.
So what about the training?
Don't say I'm not a man of my word. Below is an example of a four day split. For those with more time on their hands and unlimited access to Strongman kit.
This Strongman program is structured around 2 standard barbell days which are designed to strengthen your weaknesses. These sessions will also include your accessory work. The other 2 days are Strongman event specific.
Now remember this program is based on the notion that you have given yourself adequate time to prepare, and not just commited literal suicide by entering a comp with only 3 weeks to go and little or no prior training. Don't do it to yourself.
Ok, rant over. Have a butchers at the weekly structure below.
Starting Strongman Training Option C
Weekly Training Structure
Here's how it works. The training is structured around 3 - 4 week blocks with a deload week at the end. You will work from high to low volume on the gym days, and adjust Strongman event days according to the specifics of your competition. Got it? Ok, just in case you didn't I've outlined an overview for you (you're welcome).
Block 1: Four weeks of one working set of 8RM and strongman event work (plus deload week)
Block 2: Four weeks of one working set of 5RM and strongman event work (plus delaod week)
Block 3: Four weeks competition sepcifics. COMPETITION.
Below is an example of what that could look like.
Monday : Gym Session 1
Warm up (you know the drill)
Cool down and stretch
Tuesday: Gym Session 2
Warm up (really? Do I have to tell you?)
Cool down and stretch
Thursday: Strongman Event Day
Cool down and Stretch
Saturday: Strongman Event Day
Cool down and stretch.
As a rough guideline in week 1 start off with between 65 - 75% of the competition weight. So by week 4 you are hitting 80 - 85% of the competition weight then deload in week 5. In this week you can reduce to 3 sessions that week and drop back down to 50 - 60%.
In the 2nd block start working on heavier doubles for sets of 5.
Remember to substitute the events specific to your competition. These will usually include some form of
For most people overhead pressing is their weak point, so it's always worth while including that extra day to help improve your overhead pressing power.
In the final block, make your training specific to your comp. Perhaps reduce training to 1 gym (focus on compound lifts) and two event days. Again as with Strongman Templates A and B in part 1, stick to no more than 3 - 4 events per session. This is to avoid you burning out like black dwarf star.
If these articles have been of use to you, or you've got any questions, I want to hear about it. Leave a comment in the section below or get in touch >>here<< .
And I want you to consider that these are just training templates. Pretty good ones. But still, they are generic, and if you are going to enter a strongman competition and dedicate the time to become a strength athlete, it's worth getting some good coaching and a program that's tailored to meet your needs (and attending a workshop or two). Read articles, browse strength training books. Talk to athletes who have competed. Don't go at it blind. Be the best you can be.
Yours in strength
At Villain Barbell Club in North London we run Strongman Classes every saturday. For details click >>here<<
Plus if you want something more in depth check out our Starting Strongman Level 1 Workshop >>here<<
Jack Lovett is 2 X Britains Natural Strongest Man, And World Class Strongman Competitor. He is the owner of Spartan Performance based in the UK.
Picture being able to deliver a sterling performance at your next Strongman competition.
How cool would that be?
If strength training is your passion, you'll probably appreciate that when it comes to stepping into the arena and competing, that's almost every strength athletes dream.
That's what Starting Strongman : The Right Way is about.
I can assure you, if you put in the right preparation, and consider factors that you can control. No doubt you'll come away from the strongman competition being able hold your head high (amongst the blood sweat and tears).
So what are the factors that you must consider?
If you haven't read Starting Strongman: The Right Way pt.1 Go do that now, and come back to this article. Some good knowledge awaits you.
In this blog post I will cover some basic, but effective Strongman Training templates for you to get your head around. Don't go thinking that you can't benefit from them. Put your ego aside, and test them out for yourself.
In today's internet age, we are rich in available information but often poor in the quality. These Strongman Training periodised programs are tried and tested.
(I've tried them. I've tested them. We're good.)
It's isn't enough to just be physically strong. You need to be mentally resilient if you are to succeed in Strongman.
I took the liberty of picking the immense brain of World Class Strongman Competitor, and 2 X Britain's Natural Strongest Man Jack Lovett. In part 3 of Starting Strongman He drops some impressive knowledge bombs about the mental aspect of the sport, that has enabled him to capture podium place numerous times in his career.
But first lets jump into the training schedule.
Let's just say for arguments sake, that you have allowed yourself 8 - 12 weeks before your strongman competition. And lets just further suppose that (as mentioned in part.1) you have taken an honest inventory of yourself .
Being the switched on individual that you are, you've also taken into account that you have a life outside training, and you know that realistically you will be able to get in 3 solid sessions a week, and a fourth on the off chance.
Perhaps you've got limited access to strongman equipment (which is at a specialist gym at the weekends) but you train at a regular commercial gym most of the time.
You've seen the weights, and you know that you need to build a strong strength foundation first to up your game before you tackle the Strongman specific training.
Now if this sounds like you, the first training program below is a smart option.
If however, you can train four times a week, and have unlimited access to strongman kit, consider yourself one lucky bastard, and I'll have something for you in part 3.
Starting Strongman Training Program: Option A
Weekly Training Schedule
Tuesday - Gym Session 1
Thursday - Gym Session 2
Saturday - Strongman Event Day
Here's how it works.
For the first 4 weeks you will use a modified 5 x 5 system on the main compound lifts to build a solid strength foundation.
Saturday/ Event day will still use a modified 5 x 5 system for the first 4 weeks. There will be no more than two main lifts, plus accessory work.
As you will be working at a lower percentage of your 1RM, it is a perfect opportunity to become more technically proficient at the events, such as log lifts, atlas stone, yoke, circus dumbell, floor to overhead (axle bar) etc.
Below is an example.
Tuesday: Gym Session 1
Warm up (do what works for you. Not going to teach you to suck eggs).
5 reps x 3 sets (at roughly 60 - 70% 1RM)
5 reps x 2 Sets ( at roughly 70 - 85% 1RM)
A2) Standing Press
5 reps x 3 sets (at roughly 60 - 70% 1RM)
5 reps x 2 Sets ( at roughly 70 - 85% 1RM)
B1) Barbell Bent Over Row 10 reps x 3 sets
B2) Bodyweight/ Weighted Dips 10 reps x 3 sets
Cool Down & Stretch Out
Tuesday: Gym Session 2
A1) Power Cleans
5 reps x 3 sets (60 - 65% 1RM)
5 reps x 2 sets (65 % - 75% 1RM)
A2) Barbell Back Squat
5 reps x 3 sets (60 - 65% 1RM)
5 reps x 3 sets (65% - 75% 1RM)
B1) Incline Barbell Bench Press
10 reps x 3 sets
B2) Barbell Curls
12 reps x 2 sets
Saturday: Event Day
A1) Atlas Stones 5 x 5 (weight you can manage)
A2) Farmers Walk 40 meters at 65% of competition weight x 3 - 4 sets
B1) Log 5 x 5 at 65% - 70% competition weight
B2) Yoke 40 meters at 65% of competition weight 3 - 4 sets.
Switch to 3 working sets at 65 - 75%, with 2 "warm up" sets" on the 3rd week.
Increase load on your working sets by 2.5kg - 5kg. You will be able to do this as we are initially working at a lower percentage of your 1RM.
On week 5 with your main lifts do two warm up sets at 50% - 60% of your 1RM. Then you will do 1 set of your working weight for as many reps as you can. Time yourself.
This is to get you used to working at a heaving weight at larger volumes for time (around 60 - 75 seconds). We are now beginning to train the energy system required for the competition.
Rotate Events each week. No more than 3-4 events each session. This is so you do not burn out before competition.
Choose the events you are weakest at and work them as a priority.
Still use the 5 x 5 system for the first 4 weeks even if event is max lift.
Every third week increase weight on the lift by either 10 - 20% max.
At week five test for volume if it matches your event. i.e Atlas stone for time (or max lift). Log lift for time (or max lift). Farmers walk for quickest distance. All at the weight you were using at week 4.
Based on your results you will then adapt your training. Begin the cycle again based on your new numbers.
Adapt the program to focus on your weak points. And throw in accessory work if needed (i.e working on the lock out in the press, or rack pulls in the deadlift) as long as it doesn't detract from your main lifts.
10 days out will be your last heavy session. This will give you enough time to recover prior to your event, and keep you finely tuned like the set of pipes on Mariah Carey.
That week before your last heavy event day, back off on your gym sessions. Perhaps only one working set on the main lifts after your warm up sets.
Then on event training day hit 85% - 90% of the competition weight (if you haven't reached there already) on the event's and try all of them out during the course of an extended session with proper breaks.
This will get you used to total work load on your body, so there are no nasty surprises in that department come competition day.
Then rest. Get a massage. Eat well and chill out. Then do another light deload session 3 - 4 days out from the comp at 50 - 60%. Using no more than 3 -4 lifts, and 1 - 2 working sets.
You should now be full equipped to go all beast mode at your strongman competition.
Q: Can I change the training days?
A: Sure you can. I would suggest though at least 2 days recovery after heavy event day sessions. The rule of thumb is, ask yourself, " Have I recovered enough to give 100% in the next session?" Then use your judgement.
Here's another example of a weekly split
Monday - Gym Session
Thursday - Gym Session
Saturday - Event Training Day
Or how about this one....
Tuesday - Gym Session
Thursday - Gym Session
Sunday - Event Training Day
Mix it up see what works for you.
Q: Is this the only way to do it?
A: No. Not really. There are many different ways to do it. This is just one way that I found to be effective in producing results for novice strength athletes entering Strongman competitions.
In part 3 of Starting Strongman I will give you a strongman template for a 4 day split, and let loose those knowledge bombs on mindset by 2 x Britain's Strongest Man and World Class Competitor Jack Lovett.
Yours in strength
If you are interested in trying out Strongman Training and based in London. We run regular Strongman classes down at Villain Barbell Club, every Saturday morning.
From complete novice to advanced. Suitable for male and females. You will get you stronger, performing better and having fun doing it. For details click >>Here<<
So you're thinking of entering your first strongman competition?
Good for you.
Or you may even be a Crossfitter who wants to incorporate Strongman training safely and effectively into your training (makes sense).
It doesn't matter be you man or woman. When you are starting strongman, you are going to want to make sure that you start out right.
In this two part article I will cover all you need to know about starting strongman, so you are not left broken, busted up. And wondering just why the hell you thought Strongman training was a good idea in the first place.
Here's what this two part article covers,
It may not be the topics you expected, but think of it this way.
If just one of those components are not taken into consideration, your expedition into Strongman training is going to be a lot shorter, and a lot more painful than it needs to be. Trust me on this one.
So lets take a closer look.
How To Choose The Right Competition
If you are based in the UK there are some pretty handy resources to tell you about up coming competitions to sink your teeth into. Below are just a few sites you certainly want to check out.
There are loads of pages on facebook that you can check out to. Do your research.
So the big question, "How do I choose the right competition for me?" Well, there are a couple things that you want to consider.
Now lets address each one in turn, so you get a better picture of how it all fits in.
If you are at a decent level of strength then you have a good base to build from. And by decent I mean that you should be able to do the following (regardless of gender).
And in terms of conditioning you can row 250m in under 50 seconds for reps of 6 or more with 1 minute rest.
Some of you may have already smashed these numbers. That's great. While some of you may be far off these. Don't panic. You'd be surprised how much you can achieve in 12 weeks of effective training.
I've managed to slap on an extra 30kg to an athletes deadlift in that short space of time.
Have a look at the competitions. Chose one that is a minimum of 8 - 12 weeks away. Why? Because the last thing you want to do is enter a Strongman competition half arsed. You will get burnt, broken, chewed up and spat out.
Your body nor your ego will thank you for it. Do not underestimate the demands of training, physically, or mentally. Respect the sport.
A word about selecting the right competition. If you look at the events and think, "This is way beyond me"
Or if you have any doubt. STOP.
Then honestly ask, "Am I comparing it to where I am now, or what I can achieve and where I will be in 8-12 weeks?"
Here's the thing. Rather than limit what you are capable of, acknowledge the challenge ahead and then consider, "What would I have to do to be able to achieve that by this date?"
Then set up a plan on how to do it. This will be the structure of your training.
How To Structure Your Training
Your training should be specific to your competition. I can't stress the importance of this enough.
Now I know this seems obvious, but I've lost count of the amount of time I've seen people training for a max deadlift, when in the strongman competition it was deadlift for reps (and they wondered why they bombed).
As simple as it seems TRAIN THE ENERGY SYSTEM.
If your Strongman Competition involves overhead pressing for time, guess what? include that in your program.
If the competition involves heavy singles lifts on atlas stones, guess what? Yep. Chuck that in there too.
Yoke for quickest time? You know the drill, work on your speed.
Yet so many let their ego get in the way and just think that Strongman training is only about lifting heavy, and then just add weight each session. Week in week out.
It's a bit more sophisticated than that mate.
This approach will only get you so far. And will probably get you burnt out way before competition in the process.
Be smart about it. If you are unsure on how to structure your training find someone that does.
Now the two other things you will definitely need to be aware of are,
No point in focusing your training only on your strengths, while trying to sweep your weaknesses under the carpet.
Come competition day you will be found out. Don't expose yourself.
Schedule your training intelligently so that you buffer your strengths, and upgrade your weaknesses. This can be the difference between putting in a stellar performance, and bombing out like a true doughnut.
And no one likes the feeling of bombing out in a competition.
So how do you train intelligently? You know, so that you make steady gains in your strongman training, without burning out, and breaking yourself in the process?
In part 2 I'll cover just that (giving you two training samples). Not only that I'll show you the tools you'll need to get that mental edge. Plus some solid advice from 2 X Britain's Strongest Man, and World Class Strongman Competitor, Jack Lovett .
Yours in strength
p.s Check out the video below of the Strongwoman competition that we ran in the summer down at Villain Barbell Club.
The ladies put in an impressive performance.
Here's an idea worth considering.
Don't be taken in by those body transformation programs. Why? I'm not going to cover old ground. Check out part 1 of Paleo Muscle Gains: How To Do It. It will pretty much set you right.
So what is part 2 about?
It's straight forward. We'll go deeper, and like I promised, I'll give you a real life example of one of my very own training cycles. But before I do that, remember how I said that cookie cutter templates are often laden with BS?
And that the nutrition strategy and training program I used, while obviously got results for me, may not in fact work for you? (if you didn't catch that bit, make sure you read part 1 again before going on any further).
I don't want you to be fooled by any questionable science some of these transformation programs and special diets preach. So I called in some heavy artillery in the form of Dr Ragnar to clear up any shody science for you.
Together we're a bit like The Expendables. Just a lot less of us. Equally as buff. And a bit more Britishness.
You can find out more about Dr Ragnar on his website >>here<< which is an invaluable resource. And yes. He's a real Doctor. Not like some of those fake ass health guru's you see on TV. He studied at Oxford University no less.
I asked him 5 critical questions that you really need to know.
The things that you would be smart in considering if you want to do things your own way, or even entertaining one of those 28 day or 12 week body transformation programs.
But lets take a closer look at those questions I asked, and Dr Ragnar's insightful response....
1)What are the pitfalls of diets such as Metabolic Typing, Paleo, and The Ph Miracle?
"What most people don't realise when they're being sold a particular diet or nutrition plan is that:
a) The evidence for many diets is nowhere near as good as their proponents would have you believe.
b) There is often very little evidence for one diet being better than another.
The paleo diet, for example, is based largely on evolutionary theory, as well as the following observations:
To truly show that paleo is the best way to eat, we would need huge clinical trials with millions of people with different diseases and different genetic backgrounds. This is never going to happen. However, we now have hundreds of thousands of individual success stories from those eating "paleo', and these shouldn't be ignored (though most doctors are trying to).
I am a huge fan of the paleo diet as a starting point, but not all of the theory necessarily applies to everyone. For instance, well cooked and prepared legumes (beans, peas, pulses) have only been shown to be beneficial for health. High fat, high quality dairy is also a nutritional powerhouse that many people will benefit from.
This is the main drawback of many of these styles of eating - the risk of eliminating many food groups that may be beneficial to your health. I've seen people on the paleo diet who eat nothing but bacon, steak, and the occasional vegetable. I don't think this is an optimally healthy or sustainable way to eat.
Metabolic typing diets are also based on very little overall evidence, with minimal data from controlled trials in humans. The pH approach (acid/alkaline foods and focusing on minimising acid in the body) doesn't even fit with basic human physiology. However, all of these diets can have huge benefit for people, because they have these things in common:
Can you see why a "cookie cutter" approach is flawed? I'm sure you'll agree that with no one definitive "diet program" providing all the answers to our health needs, all that conflicting information out there can be confusing.
Ok, but you know friends and family who have lost a bucket load of weight and look good on these body transformation programs?
Yep. I get that.
But that doesn't mean they are healthy, and what about the long term effects? Now here's something else to take into consideration..
2) Where "cookie cutter" Body Transformations can go wrong..
"Any coach, doctor, nutritionist or certified bro scientist that recommends the same nutritional approach for all their patients or clients does not understand human biochemistry.
Firstly, your starting disease state will determine how your body responds to a change in diet, particularly in relation to macronutrient (especially carbohydrate) intake, as well as any additional mineral or micronutrient that you may need to focus on.
Secondly, your genetics determine 20-30% of your response as well. [READ that line again people!]
There are specific common genetic changes that will alter your response to carbs or fat or protein. This doesn't mean that everybody needs a DNA test before they start a new programme, but I'd recommend that people start with a basic template, and then use the necessary time to adjust based on how their body responds. They may also choose to regularly have a basic blood lipid (cholesterol, triglycerides etc) or similar test at the same time, which will provide most of the necessary data to adjust things".
Interesting right? So what I'm leading up to is this.
3) There are other factors that come into play. I asked Dr Ragnar to expand on what some of those important factors might be...
"In order to ever make a true, long-term improvement, you need to focus on health first and performance or aesthetic goals second. Gains can always be made by ignoring health in the short-term, and many people choose to do that, but they should know the long-term risks.
This is particularly important in two broad scenarios:
If you're recovering from an injury, you need to eat more. Many people think they'll lose all their hard-earned benefits if they eat too much during a period when they can't train. The same can be said for those going through a deload period in their training cycle. Having a broken leg requires the same number of extra calories as going to the gym every day. You need to eat to recover.
If you have a chronic illness, the extra stress of training can often be huge shock to the system. The more ill you are to begin with, the stricter you will need to be in terms of how well you eat, and the kinder you have to be to yourself when looking for improvements. You may not see the weight drop off immediately, but if you sleep better, and have a bit more energy during the work day, these are things to be celebrated at the start of your journey."
Got it? To be perfectly honest I had another agenda as well when writing this.
Over the last few years I've seen a cluster fuck of body transformation programs based on supplements and nasty ass shakes.
I asked Dr Ragnar,
4) Why transformation programs based on supplements can be considered "BS"?
"People need to make a living, and many honest people make a living selling potentially beneficial supplements and nutrients. However, when the livelihood of somebody is based on how many boxes of meal replacement shakes they can sell you, you should at least be wary.
Programmes such as Herbalife have not been tested against diets based on real food and they won't be, because there is no benefit to the company in risking the credibility of their product. Just look at the ingredients of a chocolate Herbalife shake and see how many ingredients you actually recognise. I don't own a farm, but I want people to eat more vegetables, and some high quality meat and dairy. And my way lets you eat steak."
Now Herbal life is an easy target. And I am sure there are other similar companies out there, touting Body Transformation programs based on supplements and shakes.
5) I pushed Dr Ragnar for his opinion about those transformation programs based on calorie restriction?
"Every single study to date has that has used dramatic calorie restriction to induce weight loss has shown that, over the next few months, this weight will be regained, and usually with extra fat to go with it. With each cycle of weight loss and weight re-gain it becomes harder to lose the weight next time and weight (fat) is regained faster.
This is easily understandable if you think about the things that the body is trying to do based on a million years of evolutionary physiology.
When you restrict calories, you use up both muscle and fat to feed yourself. When you start eating again (which you will), you will gain proportionally more fat than muscle.
This is because the body becomes more efficient at storing fat in the face of starvation, and the body is purposefully laying down extra fat (rather than metabolically "expensive" muscle) in preparation for the next time you try to lose weight by starving yourself.
Men tend to fare better in the face of calorie restriction (or intermittent fasting), because they traditionally had to be able to function when their tanks were empty, in order to continue to hunt and forage for food. Though these gender boundaries have thankfully disappeared in many modern societies, the physiology stays the same. In women, the stress of calorie restriction (say a 1,200 calorie per day diet) and excessive exercise lead to:
Though intermittent fasting and calorie restriction have their place in various scenarios, an intense starvation/exercise regimen in men over more than a few days will cause:
What's the point in looking ripped if certain parts of your anatomy don't work properly?
[Cj's Translation: Lads are you less "Woody" and more "Stay Puft Mashmallow man?].
They say that training for an Ironman is the best possible contraception, and erectile dysfunction is a big part of that. Do yourself a favour - skip that extra training session, get a big meal in and get some sleep."
Fortunately for you and me, there is a better way to change the way your body looks, get those long term sustainable gains, and be healthy without having to break the bank with expensive supplements.
Now before I go into detail about the training, I wanted to share with you Dr Ragnar's "Top 5 Tips For Getting Your Shit Together"
(Those were my exact words - not his by the way) Why? Because everybody loves a list right?
Top 5 Tips For Getting Your Shit Together.
Simple right? Now I know some of you will be bitching about removing processed foods and the like. The way I look at it is this.
You don't have to do it. If you like the results that you are getting crack on. If you don't. Then stop.
I invite you to change your approach.
Commitment is doing the things you don't want to, because it gets you the results that you do want.
It is not just a one off act or declaration. It's written in your day to day deeds.
So I have a question for you?
How committed are you, to YOU?
Look, If you try it out for 6 months minimum and don't get good results. Your body's a mess and you're still miserable as fuck, I'll give you your money back guaranteed.
Oh but wait.
You didn't pay for this.
So stop with the complaining already!
As writer Michael Pollan suggests, "Eat real food." Yes. It's as simple as that.
Now on to the training, and as I said it was pretty straight forward.
Dinosaur Training Cycle
Deadlift 5 x 5 reps
Bench 5 x 5 reps
Barbell Curls 3 x 12 reps
Standing Press 3 x 10 reps
Power Cleans 5 x 5
Back Squat 5 x 5
Bent Over Rows 3 x 12 reps
Weighted Dips 3 x 10 reps
Incline Bench 5 x 5
Weighted Pull Ups 5 x 5
Leg Press 3 x 10 reps
Barbell Curls 3 x 12 reps
Dumbell Windmills 5 x 5
I told you. Stupidly simple right?
With the 5 x 5 I used the first three sets as my warm up sets. Then the final two sets as my working set. The following week I would then aim to do two warm up sets and three working sets. The week after I would add weight to the bar.
I would then drop back to three warm up sets and two working sets. Then repeat the process until it was time to test and switch to the 10 x 3 protocol. [For details on cycling these methods read part 1 of this blog]
For this I would simply use the same exercises, but do 10 sets x 3 reps with the main exercises. So in the above example Monday's session would look like this,
Deadlift 3 reps x 10 sets
Bench Press 3 reps x 10 sets
Barbell Curl 12 reps x 3 sets
Standing Press 10 reps x 3 sets
Remember as I stated in part 1 of this blog post. This may or may not work for you. For the less conditioned person or novice, this may be far too much volume (total amount of weight lifted in a session) for others it may provide the correct stimulus that you need.
The only way to know is to test it for yourself and record the results. If you have more specific questions on this, you can hit me up >>here<<.
I hope you found this useful, and remember, don't be fooled by quick fix solutions of these body transformation programs. What they don't tell you is that sometimes, you've just got to work hard for it.
Yours in strength