[bbdude]

Ok, so i think im getting into strongman and i really love watching comps..
only problem for me is that the only gym in my area that supports strongman exercises has a 18+ age restriction..

so im wondering, as a bodybuilder ive done many variations of rep ranges.. and i can only use normal workout equipment.. so how should i train as a strongman?? what are the rep ranges?? what movements should i try to get stronger?? is there any movements i should let out from my regime?
please help me out...

[B A]

squats , deadlifts and C&J

as a make shift you can do farmers walks with heavy dumbells and practise stone loading & lapping the stone by fixing oly plates together .
one problem you will get is log lift , a logs a log , IFSA log specs are 12" diameter and the technique is totaly different to a bar
i have all the strongman kit here but thats not much use to you

[bbdude]

what about rep ranges?

[Beefcake]

You should pyramid down to...3-5 at the very end...No more than 20 for the highest though.

[bbdude]

is there any bodyparts i should let out?? should i do isolation movements?

[Beefcake]

Concentrate on just building strength to start with. Like, do pyramid sets but pyramid up in weight and down in reps.

Isolate shoulders a lot. Chest...dumbell mostly. Back, Rows and Deadlifts.

Check Rocco's logs out for some good exercises and rep range.

[B A]

strongman training involves training with regular barbell work 2 to three times a week with event work on saturdays normaly

Barbell work can be similar to a powerlifting routine though most people place overhead presses more important than bench press.

Grip work is also very important so get yourself a 7ft long scafold pole with collers to use as a thick bar.
Event work is just that ! duck walks with a tricep bar attached to a loading pin , stone carry or sandbag carry , basicly try to make up kit that replicates strongman events for time, distance or repetitions.

[bbdude]

so, B_A.. can u give me a good split?... no more than 4 days and not on tuesday plx =) reps are coming ur way

[B A]

Day one: Back Squats , warmup 1 x 10 , 1 x 6 , 3 x 3, 3 x 2
Good mornings, GHR or Stiff legged deadlifts about 5 sets, change it around as you want.

Day two: overhead work, C&J Same reps as day one
Some tricep work ie dips about 5 sets again (weighted if pos)
Bent over rowing or compound rowing machine will do
5 sets again (keep reps low around 5)

Day three: DEADLIFT ! this can be done as 18" height as thats normaly the height used in strongman and you can use your thick bar , reps and sets as day one but you must alter it around depending on grip or what events are to be expected etc
some people need to move these days around so the lower backs not a problem on events training day they might put deadlift in with squat day and just cut the sets down

out of all the strongman events i suppose the log lift is the most important to learn and its the most common event used.

[B A]

thats just a rough idea because i dont know any strongmen who train the same but i do know a lot of strongmen

[skeptic]

good luck bbdude

[bbdude]

so the whole program resolves around 6 exercises?? hmm... can u give me some critique on this split?

Monday:Whole day builds around bench press + little bicep work

Wednesday: Deadlifts + upper back+ grip work

Friday: Shoulders (C&J) + triceps

Sunday: Legs (Squats, hamstring work, calves)

[ben the almighty]

make sure you dont forget cardio, bein able to complete all the events is just as important as liftin the weight.