ReallyStrongNerds

I’m currently training for two Strongman competitions this summer. My first one being Ohio Valley’s Strongest, along with 100% Raw’s Battle of the Strongman.

At first I was skeptical doing two strongman competitions only 7 weeks apart. However, I realized that two of the events are crossovers, meaning they’re very similar or the same. And, the second competition, with 100% Raw, is only 4 events, not the typical 5.

Ohio Valley’s Strongest, which is early in the summer has a Barbell Press Ladder event, followed by a deadlift for reps event. However, 100% Raw is a Log Press for reps event, then followed by a Wagon Wheel deadlift event. So this training block has been very dedicated to deadlifting, and pressing things over my head.

How I’ve balanced this is by alternating, one week I’m pressing Barbells, followed by the next week working with the Log. I’ve been training each movement 2x a week, once with lighter weight, strict presses for 6-10 reps, followed by heavy doubles later in the week at roughly my 2-4 rep max. The heavy sets are done in a Push Press, as that’s how I prefer to my strongman overhead pressing.

Then when it comes to the deadlifting, I’ve just been doing old fashioned deadlifts once a week, however every 4th week I’m pulling from blocks or the wagon wheels (whichever is available). My current deadlift routine is:

Week 1: 4×4 at roughly a RPE 7, focusing on being explosive and having good technique with each rep.

Week 2: Work up to a top heavy set of 4, followed by an AMRAP at about 60% of the the weight the AMRAP was at.

Week 3: same as Week 1

Week 4: same as week 2, but pulled from blocks or Wagon Wheels

The idea behind this is to really train volume. I’ve always been much better at pulling heavy singles and doubles in comparison to higher reps on the deadlift. So, by training with these sets of 4, along with the heavy set and AMRAP. I’m finding that I’m becoming more comfortable pulling for more reps. When I started this training block, my AMRAPS were about sets of 8-9, and I’ve already increased them to sets of 12-14. So clearly, this is working for me.

In terms of the events, my first competition has a Farmers hold, then a Zercher Yoke Walk, followed by a Sandbag carry to load to end it. I’ve been incorporating these movements in my 3rd day of the week. My second competition has a Farmers Walk, followed by a plate hold for time event. So ultimately, these events are pretty easy to train for simultaneously. A lot of Farmers walks, grip work, Zercher Squats, Zercher yoke walks and of course, Sandbag carries and Sandbag to shoulder movements.

Ultimately this training block has been great. I’m training in a 3x full body a week split. Day one is a pull emphasis, Day two is press emphasis, and day 3 is the event day. Because of this I’ve been doing an opposing accessory after my main movement of the day. For example, after my deadlifts, I train my barbell or log strict press. After that, I then move into my other deadlift accessory work and hypertrophy work, such as: back extensions, lat-pulldown, GHR’s, Pullups, Dumbbell Pullovers, etc. The other thing I do after my press is a squat accessory. Personally, I like belt squats, however if the belt squat is in use I’ll hit hack squats, front squats, of even SSB squats. Just as long as I hit some form of accessory squat after my two main movements of the day. Squatting and deadlifting go hand in hand, however to save my back and my time, I hit a squat accessory for 3-4 good sets of clean working reps.

I do the same on my press days. Following my main press for the day I hit a deadlift accessory. Right now that is alternating between RDL’s at a moderate weight for high reps, and Barbell rows, for lighter weight at high reps. I’ve always found that the barbell row and the RDL are not only my favorite deadlift accessories, but also two of the most effective. The thing I don’t do on my press days is a squat accessory. Between deadlifting weekly, an accessory squat every week, along with Zercher Squats every other week on my event day, I don’t really see a point in hitting ANOTHER form of squatting on my press day. In addition to that, I’ve always found I need a bit more volume on upper body stuff for growth and strength gains anyways, so this program is very tailored to my needs and goals.

Ultimately I’m really looking forward to these two competitions. After the end of these, I’ll be adjusting my next training blocks as needed. I’m hoping to do an annual Bench/Deadlift only competition later this year in December, however I heard a rumor that it has moved to a further away location. In addition, I’d like to visit the Natural Stone Sanctuary here in my area and complete the natural stone challenges there, and possibly even compete in their competition in September.