Road to Strongman Strength

[Derek Verret]

Here's a little background. I am 22 year old 6'5, weight between 285-290 lbs depending on the day. I have been training with weights for about 4 years, but just started strength training about 7 months ago to try and break into powerlifting. I have been using some westside principles and been following the basic westside template for the last 7 months, taking a week to deload or rest every 4-5 weeks and then taking a week off every 12-15 weeks or so. I have made substantial gains in overall body strength and am in good health so I will continue to train based loosely around the westside split and principles, adapted to strongman needs of course (i.e, lots of overhead pressing etc). I am in the midst of a training cycle right now and plan to continue it for another 4-5 weeks. First training post will be tomorrow.

I would like to compete in a strongman contest within the next year or so after I obtain some equipment to start training events. I plan on getting some equipment in the spring, probably over the next couple of months when it gets warm. For now though all training will take place in the gym and occasionally some outside sled pulling and whatnot. If you read all this, thanks. Feedback is welcomed as is criticism.

[Derek Verret]

Week 9 Day 3 - 2/26 Max Lower


Today I had to wait 15 min for the power rack, so I skipped core exercises at the end.

Good Mornings
45 x 10 x 2
135 x 8
185 x 5
225 x 5
275 x 5
295 x 3
315 x 3
335 x 3
365 x 3 PR :mag:

Squat Lockouts from 8" (set down and reset each rep)
315 x 5
385 x 5
455 x 5
515 x 5
545 x 3

Recovery for Joints
BTN Presses 45 x 20
External Rotations
10 x 12

[Patrick McGuffin]

365x3 gm is just sick man. :F:

[Derek Verret]

365x3 gm is just sick man. :F:

Thanks. My lower back is super strong. Now I just wish I could bring up my hamstrings

[Derek Verret]

Felt tired today and weak from 5 hours sleep. Shitty workout, but I made the best of it. :(

Incline BB Bench
45 x 10
95 x 8
135 x 8
155 x 5
185 x 5
205 x 3
225 x 3
225 x 3
225 x 4 (not failure)

One Arm DB Rows
80 x 6
110 x 6
120 x 6
130 x 6

Flat DB Bench (heres where I got tired)
110's x 6 , 5

DB laterals (light to get some blood in there)
25 x 10 x 2

Weighted Abs
135 x 20
150 x 20

[Derek Verret]

Hypers: bw x 8
Bike: 5min

Box Squats
45 x 5
45 + green bands x 5
135 + green bands x 5
155 + green bands x 2 x 8

Deads
135 x 8 sumo

Stiff Legged Off 6 in Box
225 x 8
275 x 8
275 x 8
225 x 8

*Explosion on all sets

Grip - CoC
CoC #1 2 x 8
CoC #2 3 x 5
CoC #1 1 x 5

Recovery
incline bench: 45 x 20 x 2
BTN press: 45 x 25
External rotations: 10lbs x 15 x 2

[Nicolette L.]

Looking good. Keep it up. Those stiff leg numbers are great.

[Derek Verret]

Looking good. Keep it up. Those stiff leg numbers are great.

Thanks Nicolette

[Derek Verret]

Warm-up:
Bike 6min
hang cleans: 45 x 8
Flat BB Bench: 45 x 15
135 x 10 x 2
External Rotations:
10lbs x 15

Light Hang Cleans (form and power)
95 x 5
135 x 5
135 x 5
135 x 5

Jump Shrugs (focus on shrugging up towards my ears)
135 x 6
225 x 6 x 2
275 x 6

CG Bench (forgot my damn 3 board, but went down about same distance and paused before I exploded back up)
185 x 8 x 2
205 x 8, 135 x 10 drop set

EZ Bar Curls
70 x 8
90 x 6
110 x 6 x 2

[Derek Verret]

Front Squats A2G
45 x 5
135 x 5
185 x 5
205 x 3 PR
185 x 3
135 x 5

Zercher Deads
135 x 3
225 x 3
275 x 3

Front Squat Lockouts 6" (held with a 5 sec pause at top)
135 x 3
225 x 3
275 x 3
315 x 3

weighted abs
165 x 20
165 x 20
165 x 20
165 x 20

[Derek Verret]

Quads are hurting from the front squats on sun.

One Arm DB Snatch and Press (S/P)
35 x 3/5
55 x 3/5
70 x 1/3
80 x 1/3
90 x 1/3
90 x 1/3 PR
95 x 3/0 Just snatched here to get a feel for next week

*Awesome power on these. DB flew right up. Pressing was quick and easy.

One Arm DB Rows
90 x 8
125 x 8 PR for reps
125 x 8

Seated DB Military Press
70's x 8
70's x 8

That was it. Quick deload workout, although I hit a new PR on two exercises.

[Derek Verret]

Warmup:
5 min Bike
external rotations: 10 x 20
Standing DB Press 40's x 10

One Arm DB Snatch and Press (S/P)
40 x 5/0
55 x 1/3
70 x 1/3
80 x 1/3
90 x 1/3
95 x 1/3 PR
100 x 3/0 PR

Seated Vbar Rows
100 + sled x 8
210 + sled x 8
265 + sled x 8 PR

Flat Db PRess
100's x 8 x 2

Rear DB Flies
40's x 8 x 2

[Derek Verret]

Week 12 Day 2 - 3/16 Speed Lower

Speed Squats
45 x 5 A2G

Add Box (paused)
45 x 5
45 + blue bands x 5
135 + blue bands x 5
185 + blue bands x 2 x 2
225 + blue bands x 2 x 5

Paused Front Box Squats
135 x 5
185 x 5
185 x 5
135 x 8

grip - Practice with Hook grip
135 x 20s
185 x 20s
225 x 20s
275 x 10s

Weighted Abs
165 x 20 x 3

Banded Pushdowns with Blue band
1 x 15 each arm

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Week 12 Day 3 - 3/18 Speed Upper

Hang Cleans for Form and Speed
45 x 8
95 x 5
135 x 5 x 3

*Elbows swinging under real quick now, just need to work more on hip pop

Bench
45 x 12
135 x 10

CG Paused 3 Board Hands on Smooth Part
135 x 8
185 x 8
205 x 8
225 x 5

Front Plate Raises
45 x 8
50 (2-25's) x 8
70 (2-35's) x 6 x 2
*Pretty easy

Db Hammer Curls
40's x 8 x 3
*Just to get some blood in there

Various stretching and rotations


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Week 12 Day 4 - 3/19 Max Lower

Deadlift (no belt or straps)
135 x 5 sumo
225 x 5 conv
315 x 3 sumo
365 x 3 conv
405 x 2 conv
445 x 1
465 x 1 PR
475 x 1 PR
405 x 3

*Dang, should have done less reps on earlier sets and gone for the 500. Oh well always next week. 475 was solid but a little slow at lockout.

GM
135 x 5
225 x 5

Rev Hypers
bw x 8 x 2

Weighted Abs
150 x 20 x 2
180 x 20

[Nicolette L.]

How is your training going?

[Derek Verret]

How is your training going?
Going good. In fact I hit 500 in he deadlift completely raw today. It was quite a milestone for myself.

[Derek Verret]

Deads (no straps, belt or chalk)
135 x 5 S
225 x 5 C
315 x 3 S
365 x 1 C
405 x 1 C
445 x 1 C
475 x 1 C
500 x 1 C PR :KD:
500 x 1/2 miss
405 x 5

Hook Grip Holds
135 x 10s
275 x 10s
225 x 30s

Hypers
bw x 10, 8

Weighted Abs
165 x 20 x 2
195 x 20, 105 x 15 drop set

*Notes: Need to work rack pulls from above knee and banded deads to work top end.