Front SQ (w/ wraps and harness)
275x3, 280x3, 285x3, 290x3, 300x3
Snatch Grip DL
Glute Ham Raise
Bodyweight + Black mini band 3x10
Backwards Sled Drag
185x5, 225x5, 245x5, 265x3, 275x1, 285x1
Reverse Band BP (small orange, hole 6, medium grip)
285x3, 295x3, 315x2, 315x3, 325x2
Close Grip w/ Shoulder Saver Bar
Ring Pull Ups
Body Weight 4x10
Face Pulls (Rope)
12" Log Rack Press
150x5, 170x3, 190x3
Reverse Band 12" Log Press (w/ elitefts skinny black bands)
200x5, 210x3, 220x3, 230x1, 200x8, 210x1, 220x1, 230x1, 240x1, 250x1 (Shawn showed up after set of 200x8 and motivated me to try to hit some more singles)
Natural Stone Carry
120x120', 170x120', 220x2x60'
Reg. 175 Bar + 120 Chains 3x3
Med. 160 Bar + 120 Chains 3x3
Close 160 Bar + 120 Chains 3x3
Too much volume.
We also have to work on exercise selection, you are trying to hit too much in a single workout.
Framework: you only will be allowed so much work and will have too make choices. Like weight watchers and food. ( Do what you think you need but only so much at a time
How should I arrange that then? Should i do like monday SQ, Tuesday Press, Thursday DL and Saturday or Sunday Event Work? Right now I am pressing twice a week and squatting/deadlifting once a week. Should I switch it because I am focusing on pressing when I do event work and that would give me two days of pressing and two days for squatting/deadlifting?
If you bare pressing overhead on event day. Bench(Incline) on Other press day; try not to replicate same movement too much in weekly cycle. You will improve for a while if you do ,but then stall out . Mix it up over head ,flat, Incline. Rotate Heavy squat /Deadlift emphasis weekly. Squat and pull every week just vary intensity.Perfect practice makes perfect! Focus on proper exercise selection with proper form- stop wasting your time with fillers. Make the most important exercises the meat of your program
I am currently following the refuge method so it breaks down as follows:
Day 1 (Monday)
Dynamic Effort upper
Speed Bench 9x3 using regular, medium and close grip, rotating band benches and chain benches
Strict Overhead Press 3x5 (utilize various bars)
One Arm Strict Dumbbell Press 2x8
Pushdowns & Curls (Plate or Log) - Superset 4x25
Day 2 (Tuesday)
Max Effort Lower
Core Lift: Rotate Between Pulling or Squatting and I work to a 3RM or 5RM (hit a single if feeling it)
Primary Assistant: Rotate between pulling & squatting doing opposite of the core lift 3x5
Backwards Sled Drags 4x80'
Day 3 (Thursday)
Max Effort Upper
Core Lift: Press (various bench press movements) work to 3RM or 5RM (hit single when feeling it)
Close Grip Bench (various bars) 3x8
Pull Ups 4-5x10
Rows (vary) 5x8
Face Pulls 4x25
Day 4 (Sat or Sun)
2-3 Additional Events Based on contest
Additional: Off Days I do conditioning work
Wednesday - Prowlers
Friday - Agility Drills & Sprint Work
Should I continue with this program and make some modifications or should I move away from this and just use the template you suggested?
Kenny how does this look for Monday Training Session?
Back Squat work to a 5RM then take 80% of the 5RM and do AMRAP for one set.
Speed DL w/chains for 10x1 with 30 seconds or rest between each set
Vogel Pulls 4x8-10
High Rep single leg work or high rep leg Press (i.e. 2x20)
Let me know what you think. I tried to follow the template you described and added some high rep assistance work for conditioning or single leg work for balance. Modify this as you see fit. Thanks again for all of your help.
Axle Press - Clean Once & Press Away
140x5, 160x5, 180x5, 140x21 in 60 Seconds
Keg Load to 52" Platform
210x8 in 60 seconds
Prowler Push w/ Arm Over Arm Pull - Push sled down 25'-30' and Arm-over-arm back.
90, 140, 160, 180, 200, 220, 200, 180, 160, 140, 90, 90
Shoulders were a little sore, but was able to work through without any issues.
Focused on timed work with lighter weights since weekly gym work is focused on static strength development.
Overall, felt good and the conditioning aspects of this weeks event work went very well. Was able to maintain a high level of intensity and motivations throughout the session training with Tyler.
Going to continue with the Refuge Method.
Upper body work will follow the program as designed unless instructed otherwise by coach Kenny. Tuesday will be a Major SQ focus working to a 5RM followed by a rep out with 80% of 5RM. Will do conventional speed pulls with chains as assistance work doing 10x1 with 30 seconds rest between each pull.
Emphasize acceleration with correct form.
Sounds like a good session. Work load spread out nice no repeated movements. You might want to ice shoulders after session. You are putting a lot of work in . Hot /cold shower too! . let me know how you feel at beginning of next session.
12.1.14 Dynamic Effort Upper
Speed Bench 9x3
Wide Grip 175 Bar + 120 Chains x3 (Bar was not moving with enough speed so I took off a set of chains)
Wide Grip 175 + 80 Chains 2x3
Medium Grip 175 + 80 Chains 3x3
Close Grip 175 + 80 Chains 3x3
(Bar speed was good on all sets once I removed one set of chains from 120 down to 80)
Band Pushdowns + 8" Log Curls
Elitefts Black Band + 70# Log 4x25
-Warm-up: Foam Roll, light band work, light stretching, 1 minute jump rope
-Shoulders sill aching, especially right shoulder on bench movements but was able to work through
-Hit 5 Rep PR on strict 8" Log Press and felt like I could have gone another 5 or 10 pounds minimum
-Increased DB Press by 5 pounds
-Felt good physically and mentally
-motivation was high
-iced shoulders and knees for 10-15 mins immediately post workout
-Took hot/cold shower as soon as i got home
-Feel good about today's training session
225x5, 275x5, 315x5 (w/o wraps)
335x5, 355x5, 375x2 (w/ wraps, lost grip on last set, hands slid out)
250x15 (w/ knee sleeves, lost balance finishing rep 15, feel i could have hit a few more reps)
Was dealing with a low back issue today. Was able to work through back squats without too much of an issue. I am not completely satisfied with the squat session today, but I am slowly (very slowly) making progress. The goal is to get back to 405 for at least 5 reps with knee sleeves. The long term goal is to get to as close to 500 as possible with knee sleeves.
Speed DL's started out fine, but I aggravated my back. I was able to complete my sets without losing much bar speed, but back pain intensified and slowed down the remainder of my training.
Should probably take off from any conditioning work tomorrow, but I will see how I feel.
I should also note that my knee did not feel too bad today.
Last day of training under the Refuge Method will take place this evening. Starting Monday (12.8.14 ), I will begin a four week unloading/recharging phase that will limit spinal loading, increase hypertrophy and allow me the ability to push harder during event work.
Leg Press 2x5, 1xAMAP (for every rep over 5 add 10 pounds to the work set weight for the next week)
DB Flat Bench 3x15-20 (if all sets reach 20 reps than weights can be increased by 5 lbs maximum)
Rows - Follow Bill Starr 5x5 Method
Low Back/Glute/Ham 2 sets
Abdominals 4 sets
Belt Squat 5x20 (get blood in the muscle, do not go to exhaustion)
Incline Bench Starr 5x5 Method
Block Pulls 2x5, 1xAMAP (for every rep over 5 add 10 pounds for the next week)
True SQ (several sets of high reps: minimum of 10, by feel)
Heavy Rows Follow Bill Starr 5x5 Method
Kaz Tri Set 2-3 sets
Weighted Dips 3x5-8
High Rep Biceps
High Rep Face Pulls
Let me know if this looks solid or needs to be adjusted. Thanks
RAW Bench - (All Bench Press Sets done with Medium Grip)
135x8, 185x5, 225x5, 275x3
Sling Shot Bench
275x5, 285x5, 295x5, 305x3, 315x3
Close Grips w/ Football Bar
180x8, 185 2x8
Kaz Tri Sets (Wide Grip + Narrow Grips + Reverse Grip Lat Pulldowns)
100 x1 set
110 x2 sets
Shoulders and lower back are not 100%.
Training intensity and motivation was high.
295x5 Sling Shot was a 5 rep PR & 315x3 sling shot was a 3 rep PR.
Felt good about todays training session.
Ready to begin the Recharge Phase and set new marks on every gym lift and strongman event!