alright chaps beggining my strongman routine monday ..


MONDAY
2 warm up sets bench
5X6 flat bench

2 warm up sets incline bench
5x6 incline bench

2 warm up sets squats
5x6 squats




WEDNESDAY
2 warm up sets deadlift
5x6 deadlift

2 warmup sets barbell rows
5X6 barbell rows

2 warm up sets upright rows
5x6 Upright rows

2 warm up sets shrugs
5x6 shrugs


FRIDAY
2 warm up sets dips
5X6 weighted dips

2 warm up sets squats
5x6 squats

2 warmup sets shoulders
5x6 shoulder presses










for squats i have 110kg to play with

i can bench,press,deadlift much more
but the 110kg isnt all that light soo i will make do
and ill be concentrating more on form before getting up to the 150-200kgs marks .. please give me any of ur opinions on my routine mostly compound movements ...ive added shrugs in as isolation as i want to work them a lil more than just once a week with deads
i will also be adding shoulders but this is the basics for the main mass building

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Kick ass And Lift Heavy!!

n My first suggestion would be to make that bench day an overhead press day and use the bench as a secondary lift.I rarely bench press you dont need to in strongman.

In a competition you will always have some sort of an overhead press never a bench.

great thanks for that ... im stuggling to get more weights tho i feel its pointless in doing this routine atm im pressing pushing pull 100kg and i need mooooooooore not hard enough

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Kick ass And Lift Heavy!!

Can you get ahold of any kegs?Those are great for overhead presing and you can fill em with sand to make em heavier.

Check out David Hornes site(google it ) He and his wife are big into strongman and all sorts of strength sports.

Also not sure where in england you are located but thier are a ton of strongman competitors over there that you could go train with.

Pm me if you are interested I can do some digging for groups in your area