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Good program for strength? Yes or No?

DaveWalton

Member
Just wondering if you guys think this is a good program for significant strength gains?

I mainly ask because it seems like my bench press strength is diminishing after 3 weeks with the program, and it's depressing!

Reps for valuable input!

Workout is below:


Day 1
Deadlift from ground: 3 sets of 5 reps.
Deadlift partials (bar set 18” from ground): 2 sets of 5 reps, 2 sets of 2 reps
Stiff legged deadlifts: 3 set of 10 reps.
Leg Curls: 3 sets of 10 reps
Bent over rows: 3 sets of 10 reps. (straight bar for 2 hand) (kettlebells or dumbells for 1 handed)
Shoulder Shrugs: 3 set of 10 reps, 2 sets of 5 reps.
15 minutes of various ab crunches
Stretch

Day 2
Bench Press: 5 sets of 5 reps
Triceps extension: 5 sets of 10 reps (kettlebells can be used for seated of lying extensions)
Biceps curl (straight bar) 4 sets of 10 reps
Dips (weighted if you can) 6 sets of 10 reps
Power Cardio: Suggestions –farmer’s walk with dumbbells, Carry 100lb plates, carry and load sand bags
Stretch

Day 3
Off

Day 4
Squat or Leg Sled: 3 set of 10 reps, 4 sets of 5 reps
Leg Curl: 4 sets of 10 reps
Calf Raises: 5 sets of 20 reps
Power Cardio: Suggestions -carry and load sand bags, push or pull vehicles, stadium stairs carrying weight
Stretch

Day 5
Military Press: 3 set of 10 reps, 2 sets of 5 reps
Kettlebell Isometric Shoulder Exercises: front raise and hold, side raise and hold. These are great for training for the Crucifix Hold in Strongman
Power Cleans: 3 set of 10 reps, 2 sets of 5 reps
Full Pull with Kettlebell or One Armed Snatch with Dumbell: 3 sets of 10
15 minutes of ab work with a medicine ball
Stretch

Day 6
Build Endurance!
Big Power Cardio Day
Work with Strongman Implements you have or just find some heavy items and lay out a carrying medley

Wind Sprints at 80 percent effort
5 – 100 yards 5 – 50 yards (then add as you need)
This is great for building endurance and wind!
Stretch

Day 7
Off
Suggestion: Get a massage on this day
 
I think it's less than ideal if you are going to do a big day of strongman events and a bunch of sprints. Most people who train strongman events and alot of strength endurance work only do 2-3 days of work in the gym. If you are going to have a big strongman/sprint day, only do 2-3 days of regular gym workouts. I would combine my SQ and DL days in the gym and maybe scale back on the upper body stuff depending on whether any overhead events are included on your strongman day. This should help with overall recovery.
For the bench press, what kind of progression are you using? Doing five sets of five doesn't tell us anything. Did you start with a weight that wasn't too difficult to complete 5x5 or did you start at your 5x5 max? With those types of schemes you need to start with a reasonable weight and add 5 lbs. per week to gain some momentum over time.
 
SRS2000 said:
I think it's less than ideal if you are going to do a big day of strongman events and a bunch of sprints. Most people who train strongman events and alot of strength endurance work only do 2-3 days of work in the gym. If you are going to have a big strongman/sprint day, only do 2-3 days of regular gym workouts. I would combine my SQ and DL days in the gym and maybe scale back on the upper body stuff depending on whether any overhead events are included on your strongman day. This should help with overall recovery.
For the bench press, what kind of progression are you using? Doing five sets of five doesn't tell us anything. Did you start with a weight that wasn't too difficult to complete 5x5 or did you start at your 5x5 max? With those types of schemes you need to start with a reasonable weight and add 5 lbs. per week to gain some momentum over time.
Click to expand...

Thanks for the input! Appreciated. Concerning the bench, I started with a weight I could get for 3x5 and then 1 x4 and 1 x3. What should I have started with for the 5x5?
 
DaveWalton said:
Thanks for the input! Appreciated. Concerning the bench, I started with a weight I could get for 3x5 and then 1 x4 and 1 x3. What should I have started with for the 5x5?
Click to expand...

Whatever that weight was, drop it by at least 20 lbs. and make sure you can get 5x5 without killing yourself the first week. Then add 5 lbs. each week. This should be heavy enough to cause a training adaptation, but still allow you to add weight for several weeks. When you get to a point that you can't complete the 5x5, try again the next week with the same weight. If you still fail, drop the weight down (but not quite as low as the when you started) and ramp back up again over several weeks. If you do this correctly, you should reach a higher peak 5x5 each time. Also make sure you are eating plenty since as this training should support size gains if you eat enough.
 
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