Just thought I'd throw this out there. Darian "BIG D" is preparing for a Strongman Competition in July here in Ft. Myers, Fl.
3rd Annual Southwest Florida Strongman Contest
Alli-Gators Sports Bar and Grill 4451 Veronica Blv Fort Myers, FL
Contest Level:
For those of you in the area please stop by this event and show your support or if you're as crazy as BIG D sign up to compete with him and other local strongman competitors.
I have listed BIG D's 12 Week Strongman Program for anyone wishing to follow it and give it a try. Remember that Evolved Athletics is strongman, powerlifting and olympic weightlifting friendly. So, if you need a place to train and prepare for this or other events please contact Jeremy Barnett for more information at 239-851-3940 or crossfittb@yahoo.com.
All sets, reps, weights and rest periods are prescribed for Darian "BIG D". Please adjust for your own specific needs.
Week 1:
Fri.: Squats 70%- 5 x 95 lbs., 5 x 135 lbs., 3 x 185, 2 x 195, (8 sets x 5 reps x 225 lbs.) rest 3-5 min.
Lunges Weighted- 2 x 30 yrds walking
Lat Pull Down- 4 x 8
DB Rows- 3 x 10 each side
Sat.: Log Press 70%- 150 lbs. x 60 sec. x 3 sets max reps (rest 4-5 min.)
Bench Press 70%- 5 x 100, 5 x 135, 3 x 155, (5 sets x 12 reps x 185 lbs.) (rest 3-4 min.)
Kettlebell Swings- 3 x 60 sec. x 70 lbs. max reps (rest 3-4 min.)
Sun.: Fat Bar Deadlift 70%- 285 lbs. x 60 sec. x 3 sets max reps (rest 3-5 min.)
Rack Pulls- 5 x 322, 5 x 345, 3 x 370, 3 x 390, 2 x 440
Yoke Carry 50 feet- 70%=385, 75%=410, 80%=440 x 2 sets for best time
GHD Hypers- 3 x 10
GHD Sit-Ups- 3 x 20
Week 2:
Fri.: Front Squats 75%- 5 x 95, 5 x 135, 3 x 185, 2 x 195 (8 sets x 5 reps x 225 lbs.) (rest 3 min.)
Box Step Ups Weighted- 2 x 10 each leg
Pull Ups- 4 x 10
Sled Rope Pulls Hand Over Hand- 5 x 20 feet x 300 lbs. (rest 3-4 min.)
Sat.:Incline Log Press 75%- 160 x 60 sec. x 3 sets max reps (rest 3-5 min.)
Chain Holds (Hands level height with shoulders) 17 lb. chain each hand hold for 60 sec. x 3 sets (rest 3 min.)
DB Lateral Shoulder Raises- 4 x 10
DB Rear Delt Raises- 3 x 10
Sun.: Stones Lifts- 180, 200, 220, 240 lbs. x 3 sets each (rest 4-5 min.)
Sumo Deadlift- 5 x 135, 5 x 225, 3 x 275, 3 x 315, (8 sets x 5 reps x 345 lbs.) (rest 3-4 min.)
Truck Push 100 feet x 4 sets best time each round (rest 4-5 min.)
GHD HYpers 3 x 10
GHD Sit Ups 3 x 20
Week 3:
Fri.: Squats 80%- 5 x 185, 5 x 230, 3 x 280, 3 x 300, (5 x 4 x 335) (rest 3-4 min.)
20 foot Rope Climb x 2 sets
Plyo Box Jumps- 3 x 10
Kettlebell Plank Rows (Renegade Rows)- 10 x 30 lb., 10 x 35 lb., 10 x 40 lbs. each arm (rest 2 min.)
Sat.:Chain Holds (Hands level height with shoulders) 17 lb. chain each hand hold for 60 sec. x 4 sets (rest 3 min.)
Log Clean N Press-170 lb. x 60 sec. max reps x 3 sets (rest 3-5 min.)
DB Front Shoulder Raises- 3 x 10 (rest 2 min.)
Sun.:Yoke Carry 50 feet- 75%=410, 80%=440, 85%=470 x 2 sets for best time
Truck Pull with Chest Harness 100 feet best time x 4 sets (rest 4-5 min.)
Tire Flips 4 x 30 yrds. best time (rest 3-4 min.)
GHD Hypers 4 x 10
MB Trunk Rotations 3 x 20 each side
Week 4:
Fri.: Front Squat with Chains 85%- 5 x 95, 5 x 135, 3 x 185, 3 x 225, (5 x 4 x 225 lbs.) (rest 3-4 min.)
Pull Ups 4 x 10 Super set with---
Box Step Ups 4 x 10 each leg (rest2-3 min.)
Heavy DB Rows 4 x 8 each side (rest 3 min.)
Sat.: Bench Press 85%- 5 x 135, 5 x 185, 3 x 200, (5 x 4 x 225) (rest 2-3 min.)
Log Press 85%- 180 x 60 sec. max reps x 3 sets (rest 3-5 min.)
KB Swings Single Arm Alternating- 3 x 10 each arm x 50 lb. (rest 3 min)
KB Cleans- 4 x 10 each arm
Sun.: Sumo Deadlift 85%- 5 x 135, 3 x 185, 3 x 225, 3 x 275, 2 x 315, 2 x 350, (5 x 4 x 390) (rest 3-5 min.)
Framers Carry- 180 x 30 yrds, 220 x 30 yrds, 260 x 30 yrds, 300 x 30 yrds (rest 3-5 min.)
Rack Pulls from Knee Height- 380 x 6 sets of 4 reps
Knees to Elbows 3 x 20
GHD Hypers 2 x 10
Week 5:
Fri.: Box Squats 90%- 5 x 135, 5 x 185, 3 x 225, 2 x 290, 1 x 315, 1 x 345, (3 x 3 x 370) (rest 3-5 min)
KB Overhead Lunges- 2 x 30 yrds (rest 2 min.)
Lat Pull Down- 5 x 6 Heavy (rest 3-4 min.)
DB Rows 5 x 6 Heavy (rest 3-4 min.)
Sat.: Incline Log Press 90%- 200 x 60 sec. max reps x 3 sets (rest 3-5 min.)
Chain Holds (Hands level height with shoulders) 17 lb. chain each hand hold for 60 sec. x 4 sets (rest 3 min.)
Lateral DB Shoulder Raises- 5 x 10 (rest 2-3 min)
Sun.: Stones- 180, 200, 220, 240 Timed x 3 sets (rest 5 min)
Yoke Carry- 80%=440, 85%=470, 90%=495 x 2 sets (rest 4-5 min)
Truck Push 100 feet x 4 sets Beat Previous Times from Week 2 (rest 4-5 min)
Knees to Elbows 2 x 20
MB Trunk Rotations 2 x 20 each side
GHD Sit Ups 2 x 20
Week 6:
Fri.: OFF-- REST
Sat.: Strongman Event Trial
Fat Bar Deadlift- 405 x 75 sec. max reps (rest 5-10 min.)
Log Press- 215 x 75 sec. max reps (rest 5-10 min.)
Stones- 180, 200, 220, 240, 260, 280 Best Time (rest 10-15 min.)
Chain Holds- 17 lbs chains each hand held at shoulder level for best time 75 sec. max
Sun.: OFF--REST
REPEAT WEEKS 1-6 FOR (WEEKS 7-12) ADD 5% OR 10 lbs TO ALL LIFTS
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