ReallyStrongNerds

This past weekend my gym closed it’s doors and reopened in a new location. However, the new location was a smaller size, much more fitting for the gyms expenses and members, overall. However, with the move we also lost a lot of the Strongman Equipment. A lot of the equipment was privately owned by a group of member within the gym, and with the smaller space we just couldn’t support having everything there. So they’ve moved into a new location as well, and we’ve essentially broken apart into two gyms. There’s no bad blood or anything, everyone is still friends. And I believe everyone will still be training at at least the main gym. However, this does throw a bit of a twist in my prep for this summer.

Thankfully, I was invited to go to the new “Strongman” gym as well. And, we were able to keep a log, some farmers handles, and some specialty bars at the new gym. So, all-in-all, I’ll be able to prep for my events this summer with everything at my main gym. With the exception of the sandbag event and the Zercher Yoke Walk. Those two, I’ll have to go to the new Strongman gym to train specifically. However, they are in a slight halt in terms of when they’re officially opening. I don’t imagine it’ll take too long though, we all want to train.

So I’ve decided I’m breaking my training block now for the remainder of the time leading up to my next two comps with two days of fundamental strength at the main gym, then one day of strongman event training at the other gym.

Day 1 is my Press day, starting off with my press for the event, followed by a deadlift accessory. The accessory is currently rotating between RDL’s in week one then Barbell Rows in week two. After that I hit a press accessory, which is currently rotating between close grip bench press and swiss bar bench press with a neutral grip. Then after that I get into my hypertrophy work, dumbbell presses, tricep extensions, dumbbell raises, etc. Then I end it off with 3 sets of Farmers Holds, really just letting my forearms and grip take a beating at the end of the lift.

Day 2 is my deadlift day. Week one starts me off with a press accessory, which right now is strict barbell press. This is because 9 times out of 10, you press before you deadlift in competition. So, adding in my accessory beforehand is a great move because it simulates a competition. Then I deadlift, working up to 2 sets of AMRAPS in 45 second time periods. This is because the events are both deadlift for reps in 1 minute. The reason I’m cutting it down by 15 seconds though in the gym, is simply just to keep myself just beneath that level of maximum effort. The point where it’s still sustainable to train at. After that I move into a squat accessory, this is usually belt squats, however in the event the belt squat is taken, I’ll hit a machine hack squat. While those two movements are slightly different, specifically the hack squat being a bit more quad dominant, I do this because it’s a way to squat with almost no pressure on my back at all. I’m a huge advocate of training harder and smarter. And lowering the stress on the back is a big part of that. Afterwards I get into my hypertrophy work, Pullups, machine rows, lat pulldowns, back extensions, etc. The only main difference between the deadlift days are, week two I do a plain 4×4 on deadlifts, then 1 set that’s a 30 second AMRAP, instead of the 2 45 second AMRAPS.

My third day is kinda up in the air. Right now I’m planning it to be a squat accessory day, followed by strongman event day. This will start me off with most likely Zercher Squats for now, as I have a zercher event soon. But, going forward I’ll switch that to front squats, of SSB squats. Afterwards I hit another accessory press which on the third day will always be the log for now, as I’m competing in a log event later in the summer (The log will replace barbell on day one after that competition is over). Then I’ll follow that up with sandbag carries, yoke work, atlas stones, something related to strongman events. Then I finish that day with Cossack Squats with just my bodyweight. I do this as it’s a great exercise to maintain mobility and you get a great stretch while stimulating the muscles in your legs. This is also why I do back extensions as well. I rotate back extensions, glute-ham raises, and reverse hypers throughout my training blocks. They’re all 3 great exercises to get a good stretch and help mobility and recovery, while stimulating your muscles as well.

Overall, I love the new environment and I love my new training block that kicked off this week. I’m looking forward to both of my competitions this summer and looking forward to lifting some heavy weight!