November 7-13, 2016 – Julien Pineau’s Strongman Program

Day One
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Two Sets of:
Single-Arm Dumbbell Rows x 6 reps each arm
(aim to ensure engagement of the oblique and lat insertion)
Rest as needed
Barbell Z-Press – Build to a 3-RM
Rest as needed

Strongman Conditioning Session
A.
Build to today’s 3-RM Odd Object Overhead Press

You can use a sandbag (my favorite), an axle (kinda cheating), a log, or anything awkward. Try to use something different than you used last week if possible. Note what you used and the weight.

B.
Build to today’s 1-RM Single-Arm Push Press

Use either a barbell or dumbbell for this, and test both sides. A Monster Dumbbell would be the best option.

C.
One set for max reps of:
Sandbag Squats @ bodyweight

Goal is to be sure to beat your result from last week. If you can still walk after this, you could have done another rep or two.

D.
Two sets of:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes

Are your triceps giving up? If not, you probably need stronger lats (it’s coming).

E.
Three sets of:
100-Foot Rope Pulls
(goal is intensity, so if you’re not cramping in your lats/biceps/pecs after the second set, you may have gone too slow, or too light)
Rest 2-3 minutes

Finishers
One set of:
200 Meter Sandbag Carry

followed by…

One set of:
300 Meter Prowler Sprint

Day Two
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

followed by…

Two sets of:
Biceps Opening Curls

x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Three sets of:
Supinated-Grip Barbell Rows x 10 reps
Rest 15 seconds
Ab-Wheel Rollouts x 15 reps
Rest 60 seconds

followed by…

Viking Sloth Press x 8-10 alternating reps
Rest as needed

Strongman Conditioning Session

A.
Two sets of:
100-Foot Farmer’s Walk
(goal is max load, no stopping allowed – turn every 50-feet)
100-Foot Sandbag Carry
(as heavy as possible, no drops allowed)
Rest 3 minutes

B.
Two sets of:
Rest 3 minutes

C.
Two sets of:
100-Foot Harnessed Sled Pulls
(for max load, no stopping in the 100 feet)
100-Foot Yoke Carry
(perform for max load, no stopping)
Rest 3 minutes

D.
Two sets of:
100-Foot Sled Drags @ max speed
(choose a weight so that you slow down around 75-feet, but manage to finish)
Rest 2 minutes

Finisher
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Hercules Hold with Palms Facing Up

Followed by…

Two rounds of:
30 seconds of Dumbbell Lateral Raises
30 seconds of Hercules Hold with Thumbs Facing Up

Rest 3 minutes, and then…

Two sets of:
200-Foot Prowler Sprint @ 100% effort
Rest 2 minutes