Sunday, April 5, 2009

World Strongestman Training BIG D Style- 12 Week Program

Hey guys,

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

No comments: