training split needs guidance

[bhamstaff]

this is my training split, i have been training for recently like a bodybuilding but have always incorporated alot of compound exercises and occassional strength training, lowering reps with heavier weight. i would like to go into a small strongman comp mainly but also would consider a powerlifting comp. i need some help sorting my training out, read westside barbell and few other strength training routines but i dont understand them fully and some of the words used. any advice on changes to my current training regime i do as of now? thanks

my training split

monday legs.

2x leg extensions 15 reps.
5x squats 1 plate aside 15 reps, 2 plates aside 10 reps, 3 plates aside 10 reps, 4 plates aside 6-8 reps, 5 plates aside 2-3 reps.
2x leg press 15 reps
2x smith machine lunges 6- 12 reps

tuesday shoulders, rear shoulders and traps.

5x seated barbell shoulder presses, just bar 15 reps, 1 plate aside 10 reps, 1 and a half plates aside 10 reps, 2 plates aside 10 reps, 2 and a half plates aside 6 reps

4x machine shoulder presses 6- 12 reps

4x side raises 8- 12 reps.

4x reverse flye machine 10- 15 reps

4x dumbell shrugs 6- 15 reps. 40kg 15 reps. 50kg 12 reps. 60 kg 10 reps. 70kg 6 reps.

last exercise for shrugs i use a machine that simulates a car deadlift, but you load it with plates instead of a car lol. i do 5x sets of shrugs 8- 12 reps.

wednesday back and bicep

chin ups 3 sets 10 reps

bent over row with barbell 60kg 15 reps, 100kg 10 reps

next i do same exercise but use a strongman log to do bent over rows which weighs 110kg do 2 sets for 10 reps

lat pull down 4x 8- 12 reps

one arm row 4x 6- 10 reps

bicep- 3 various exercises 4 sets 10 reps

thursday chest and tricep

flat bench press, 60kg 15 reps, 100kg 10 reps, 140kg 6 reps, 160kg 1 rep, 180kg 3 reps assisted by spotter usually one rep made by myself.

incline dumbells, 50kg 10 reps, 55kg 10 reps, 60kg 8 reps, 60kg 6 reps

machine flyes 4x 10 reps

decline bench press 2 sets 100kg 10 reps

ez bar tricep extension, 4 sets 6- 10 reps

tricep press downs 4x 6- 12 reps

single tricep dumbell extension 3x 10 reps

friday midsecion hamstring and calf

stiff legged deadlifts or deadlifts 4x 6- 10 reps if stiff legged or deadlifts 10 reps for first to warm up sets, then 4 following sets of 1 reps upto max lift

hyper extensions no weight 12 reps, holding 15kg plate 10 reps, holding 2 15kg plates 10 reps, holding 2 a 25kg plate and a 15kg plate 6 reps

3 various exercises for hamstring 4 sets 10 reps

3 various exercises for calf 4 sets 6- 30 reps


if dont do abs with midsection i do them on sat or sunday.

ab workout, 6 exercises 12 reps twice over without break. mainly consisting of hyper extensions side on so hitting obliques, normal crunches on a decline ab bench, machine leg raised ab crunches...

[bhamstaff]

my stats

im 235lb, 22 yeats old

1 rep maxs, 1kg= 2.2lb

deadlift 270kg
bench press 180kg
squat 230kg
standing shoulder press 110kg
incline bench 140kg
seated shoulder press 125kg
dumbell shoulder press 50kg (4 reps)

[bhamstaff]

any suggestions?

[bhamstaff]

do you think i should just lower reps and increase weight?

[Doc.Sust]

the whole workout is a body building routine. you have to scrap the whole thing. if you want to powerlift take a peak at the programs i have stickied

[bhamstaff]

been speaking to a strongman in gym, he doesnt train chest ever or bicep.
he has 3 main days- (legs) (back) (shoulders and tricep) i want to start training like a strongman as ive been more and more drawn to this for a while. i still want to train chest and bicep as i believe you shouldnt neglect any part of the body.

ive entered a strongman competition on june 21st. im scrapping my bodybuilding routine and now thinking of doing this new routine. any advice appreciated before i start it?

monday- glutes and quads.

squat: 60kg 15 reps warm up, 100kg 10 reps, 140kg 10 reps, 180kg 5 reps, 220 2 reps.

reverse angle squat (similar to hack squat but foot plate more at an angle and isolates glutes more)

40kg 10 reps, 80kg 6 reps, 80kg 6 reps

leg press or lunges

pyramid 8-6-4-6-8 reps

tuesday- shoulders, rear shoulders and traps

olympic bar 15 reps, 60kg 10 reps, 80kg 6 reps, 100kg 3 reps

clean and press log 110kg 2 attempt sets (cant press it yet, only clean)

seated dumbell or barbell presses pyramid 8-6-4-6-8

rear shoulder flyes on machine 4 sets of 10

shrugs on plate loaded leverage machine that simulates the frame that a car goes onto.

80kg 10 reps, 160kg 10 reps, 240kg 10 reps, 280kg 8 reps

wednesday back

3 sets of chin ups as many as possible, usually manage 3 sets of 10 reps

2 sets of bent over row. 60kg 1st set then 100kg 2nd set.

deadlifts- 10 reps 100kg, 140kg, 6 reps, 180kg 2 reps, 220 1 rep, 250 1 reps

130kg atlas stone onto barrel think its around 3 and a half foot high, 3 attempts

machine that simulates the frame that the strongman lift car on, but plate loaded.

160kg 10 reps, 200kg 10 reps, 240kg 10 reps, 280kg 10 reps

hyper extension 2 sets of 10 reps

thursday- chest and tricep

flat dumbell 30kg 15 reps, 50kg 10 reps, 60kg 8 reps,
incline dumbell 60kg 6 reps
flat bench 100kg 2 sets of 10
decline 2 sets of 10 100kg
flyes 2 sets of 6 reps

dumbell skull crushers 10 reps, 8 reps, 6 reps, 8 reps, 10 reps
press down on lat pull down 10-10-4-4-2
close grip bench 5-5-5

friday- hamstring calf and stretching and cardio

leg curl 10-10-10-10
seated leg curl 10-8-6-4
standing leg curl 5-5-5

calf raise 10-10-10-10
donkey raise 10-10-10
leg press bottom part of plate to do seated calf press
10-10-10

abs and obliques- various

stretches mainly leg stretches

20 minutes cardio

light stretches

sat- off

sun- bicep any muscle group may have missed, maybe do light rehab on any niggles or pains anywhere

[bhamstaff]

the whole workout is a body building routine. you have to scrap the whole thing. if you want to powerlift take a peak at the programs i have stickied

im more interested in strongman then powerlifting. do you have any knowledge on the training involved? appreciated

[Doc.Sust]

im more interested in strongman then powerlifting. do you have any knowledge on the training involved? appreciated

not enough. to train like this, you have to find a gym that allows you to train strongman and has the equipment. best way to learn strongman is to train with others who are in the sport

[BgMc31]

I'm a hvywt strongman and I have to agree with Doc. That routine is purely a bodybuilder routine. Dump it!

Most strongman do 2-3 days in the gym and one event day. One day upper, nxt day lower. Switching between deads and squats each week. All those iso exercises aren't necessary in strongman.

Although most strongman don't bench frequently, they do train it occasionally for variation. But incorporate inclines and close grip bench all the time. Biceps are trained for endurance and wear. If you are training events frequently, your biceps will get worked a lot (stones and tire flips stress the bicep), so be careful not to overtrain them.

[bhamstaff]

been training with a strongman and my new routine is push/pull/legs and an event day.

legs and grip monday- squats 5x5, hack squat/leg press 6x5, hold 2 inch steel for aslong as possible 3 sets

push wednesday. push press 5x5, cleans 5x5, strict standing press 5x5, close grip bench 5x5, standing dumbell skull crushers

pull friday. deadlifts 5x5, stiff leg dl 5x5, bent over row 3x5, chin ups 10x3, hammer curls 5x5

sunday events, stone onto platform 5 reps as quick as possible. log press cant press it jet but just clean it for 3 to 5 reps. hold shrug bar for as long as possible

this is pretty much my new routine and similiar to a strongman in the britsh strongman this year

[BgMc31]

been training with a strongman and my new routine is push/pull/legs and an event day.

legs and grip monday- squats 5x5, hack squat/leg press 6x5, hold 2 inch steel for aslong as possible 3 sets

push wednesday. push press 5x5, cleans 5x5, strict standing press 5x5, close grip bench 5x5, standing dumbell skull crushers

pull friday. deadlifts 5x5, stiff leg dl 5x5, bent over row 3x5, chin ups 10x3, hammer curls 5x5

sunday events, stone onto platform 5 reps as quick as possible. log press cant press it jet but just clean it for 3 to 5 reps. hold shrug bar for as long as possible

this is pretty much my new routine and similiar to a strongman in the britsh strongman this year

Looks a lot better. The only thing I would change would be only using 5x5 for core exercises (push press, squats, deads, etc). All assistance exercises I would switch to 3x8 or 3x6. And I would switch the cleans to 5x3.

[bhamstaff]

Looks a lot better. The only thing I would change would be only using 5x5 for core exercises (push press, squats, deads, etc). All assistance exercises I would switch to 3x8 or 3x6. And I would switch the cleans to 5x3.

when you say 3x8 or 3x6 do you mean 3 reps of 8 sets or 8 reps of 3 sets?

[BgMc31]

3 sets of 8 reps