Month: May 2014
Bench Press 300 Pounds In 12 Weeks
Week 1 180x2x10 Week 2 190x2x10 Week 3 200x2x8 Week 4 210x2x8 Week 5 220x2x5 Week 6 230x2x5 Week 7 240x2x5 Week 8 250x2x3 Week 9 260x2x3 Week 10 270x2x2 Week 11 280x2x2 Week 12 300x1x1
Laurence Shahlaei Strongman Diet
As promised guys, here’s a typical days food and supplement intake. Right now my focus is stripping fat whilst maintaining muscle and strength. I’m getting roughly 350g of protein a day and 3500-4000 calories. I know people might be surprised… Continue Reading
Bill Kazmaier workout
Bill trained much like a bodybuilder, when he got closer to meets he would cycle down to lower reps on the more compound movements. First he’d cycle down to sets of 8 reps, then sets of 5 reps, then to… Continue Reading
Svend Karlsen Viking power workout
Day 1 Barbell curl or Log curl: 2 – 3 sets of 6 – 12 reps Tier flip: 3 sets of 6,8, and 10 flips Stones: 3 sets of 5 reps Close grip bench press: 1 set of 4-6 reps… Continue Reading
BILL KAZMAIER 10-WEEK BIG BENCH PROGRAM
Heres a 10-week program that I used to top off my bench training with a world record. Its so intense that I recommend only two upper body workouts per week, one light and one heavy day per week. Note: 225/10… Continue Reading
Magnus Ver Magnusson workout
Monday – Chest/Shoulders/TricepsTuesday – Back/BicepsWednesday – LegsThursday – Chest/Shoulders/TricepsFriday – Back/BicepsMonday –Military PressBench PressChest workShoulder workTricep workTuesday –Bent Over RowsHigh PullsBack workBicep workWednesday –Squat (one week powerlifting, next week Oly style)Step-ups (10 per leg), then Leg Presses for one minuteStiff… Continue Reading
Jouko Ahola Finnish strongman and powerlifter Workout
Monday – Super Yoke and Deadlift (triples off-season, 5-6 reps pre-contest) Tuesday – Press – presses with stone or contest equipment, narrow bench + dumbbell bench press Wednesday – legs, but no squats, leg drills to help with contests, high… Continue Reading
Riku Kiri Finnish strongman Workout
Monday- Bench Press (10-15×1-5, 240-260KG), Weighted Dips (5×5), Seated Dumbell Presses, Front Barbell Raises, Pulldowns Behind Neck (full stack), Hammer Curls, Tricep ExtensionsTuesday- Powerlifting Squat (5-10×5-10), Olympic Squat (5-10×5-10), Good Mornings (5×5), Leg Extensions, Calves, Abs/SidesWednesday- Stretching, Restoration exercisesThursday- Narrow… Continue Reading
Gary Taylor strongman from Wales
Monday – Behind Neck Push Press (6-7×3-5), Power Jerks (4-5×2-5), Strict Press (2-3×8-10), Front/Side Raise/Hold Tuesday – Olympic Squat (5-6×3-5), Quarter Squats, Power Cleans (3-5×3-5), Step Ups, Biceps, Abs Thursday – Bent Over Rows (stood on block, 3-4×5-8), High Pulls… Continue Reading