WSMWANNABE's path to (not) becoming a pro strongman

[wsmwannabe]

I think this is the appropriate sub-forum for a strongman training log (this obviously doesn't fall under powerlifting or BB'ing).

As a couple of you already know, I am a competitive amateur strongman in the middle weight class (175-231.4). I plan to make this my training log, and I'll include my diet and supplementation in this thread as well. For now my plan is to update this after each workout, which is 4 days per week right now.

A little background on me, I am 33 yrs old and weigh about 245-250 at 16-17% BF as measured by a bodpod. I have been weightlifting off and on for 15 years prior to starting strongman (at the ripe young age of 31) and had a pretty solid base of strength before starting strongman. I also spent 4 years in the USMC which I am certain has added to my athletic/strength base.

I just competed in my biggest competition (only my 4th ever) but this was one of the biggest/heaviest amateur shows in the nation and I took 3rd in my weight class. My goal is to compete at the Arnold Amateur Strongman World Championships and earn my MW pro card.

Currently I am dealing with a very mild tear in my left bicep, luckily it is in the center of the muscle belly and not in the connective tissue. Upper body workouts will be limited but there will be plenty of lower body/speed/athleticism work, which happens to work out well for me since my speed/athleticism are my weak points.

All questions, comments, and criticisms are welcome.

 

[wsmwannabe]

As of right now I am running TRT dose of test C (180mg/wk), 500 IU/wk HCG and .5 mg/wk anastrozole.

After taking a couple weeks off of eating clean, I am currently sitting at 251 as of this morning (mostly water weight still, I think by the end of the week I'll be around 248). Macros are 235p, 70f, and 240c. I am in a slight deficit, I want to weigh 240 by end of August, and may cut down to 236 before nationals in October, depending on how I feel at 240 and if I want to keep cutting. This should make my water cut to 231.4 much easier. I started at 248 for my last competition and that was rough.

I plan to run a 15-16 week cycle starting end of June/beginning of July. I am thinking 350 testC/wk and 450 TrenE/wk, along with my HCG.

 

[Themassterplan]

As of right now I am running TRT dose of test C (180mg/wk), 500 IU/wk HCG and .5 mg/wk anastrozole.

After taking a couple weeks off of eating clean, I am currently sitting at 251 as of this morning (mostly water weight still, I think by the end of the week I'll be around 248). Macros are 235p, 70f, and 240c. I am in a slight deficit, I want to weigh 240 by end of August, and may cut down to 236 before nationals in October, depending on how I feel at 240 and if I want to keep cutting. This should make my water cut to 231.4 much easier. I started at 248 for my last competition and that was rough.

I plan to run a 15-16 week cycle starting end of June/beginning of July. I am thinking 350 testC/wk and 450 TrenE/wk, along with my HCG.

Why the Tren, if you don’t mind me asking? Tren usually hurts cardiovascular endurance, no? At least for most. And if I’m not mistaken, don’t strongman competitors just take high amounts of test? No disrespect intended, just curious about strongman since I’m not as well versed in it as bodybuilding and powerlifting.

 

[wsmwannabe]

Why the Tren, if you don’t mind me asking? Tren usually hurts cardiovascular endurance, no? At least for most. And if I’m not mistaken, don’t strongman competitors just take high amounts of test? No disrespect intended, just curious about strongman since I’m not as well versed in it as bodybuilding and powerlifting.

Tren is actually pretty popular amongst strongman competitors. Especially non heavy weights. It’s an excellent strength builder without adding lots of weight, which is important to maintain you’re weight class. The cardio aspect isn’t huge either because most of the time for strongman you aren’t competing to too long at a time. Most events are capped at 60 seconds.

to the best of my knowledge, strongman competitors will use damn near any and all AAS compounds.

 

[wsmwannabe]

BW 5/19/21: 250

yesterday's workout:
1a) Axle Z press 1+1/4 style
115 1x6
95 4x6

1b) SS w/Machine rear delt fly 3x20

2) seal row
135 2x8
95 2x8
These weights are super light but I am nursing a mildly torn bicep and actually cut it short because I kept feeling it pull the torn spot.

3) snatch grip barbell overhead raise
empty BB 3x12

4) banded y
3x15 with green mini band

5) banded tricep extension
3x25 w/green mini band

6) weighted plank 45lb
4x30s

 

[wsmwannabe]

5/21/21 BW: 246.4

1) 8x2 stationary box jumps
24" box, jumping high enough to land straight legged

2) Westside plyo swing
6x3 @ 205

3) SSB Box squat to parallel
355 1x6 (RPE 7)
325 1x6
300 4x6

4) BSS machine
10 lbs/side 4x8

5) Westside Inver Hamstring Curl
180lbs counter balance 3x12 (my hamstrings suck)

6) Reverse Hyper
50lbs 4x20

I always go slow and intentional with reverse hypers, I don't just wildly swing it

 

[wsmwannabe]

5/22/21 BW: 250

1a) Seated Military Press Machine
1x8 @ 270
4x8 @ 230

1b) cable face pulls
3x20

2) Banded rows
4x15

3) Dual Upright Dumbbell Row (this was humbling when done with elbow above hands)
3x20 @ 10 lbs/hand

4) Banded tricep extension
3x25

5) Weighted side plank 25lbs
4x30 seconds

 

[wsmwannabe]

5/25/21 BW: 249.4

1) Stationary box jump (30" box)
8x2

2) SSB Front Anchored Banded Anderson Squat (w/red minis)
1x6 @ 315 (RPE 7)
4x5 @ 260 w/5 second eccentrics

3) Banded Back extensions
4x15 with blue mini back around neck

4) Banded Stationary Lunge
3x15 each leg w orange mini

5) Seated Hamstring Curl 3-1-3 tempo
3x12

6) Lat pull downs
4x12

7) Reverse Hyper
2x20 @ 90

 

[wsmwannabe]

5/26/21 BW: 247.6

My coach and I both agreed that I need to work on my athleticism to become a much better strongman. I am already strong enough to hit pretty much any weight at any amateur competition, but my moving events are slow and unexplosive. If I can bring my level of athleticism up to par with my strength, I can be an excellent strongman. As of right now I would consider myself good, borderline great.

That is why you'll see lots of sprints and jumps and plyometrics in my training. This isn't standard strongman training, but I'm trying to get to the next level so my coach is leaving no stone unturned to make me better.

1) 5-10-5 Shuttle Runs
10 sets w/30 seconds rest between

2a) Axle Z press 1+1/4
145 1x6 (RPE 6)
135 1x6
125 3x6

2b) Machine Rear Delt Fly
3x20

3) Standing Cable Pullover
3x15

4) Snatch Grip Overhead BB Raise
3x12

5) Banded Snow Angels
3x15

6) Standing Overhead Banded Tricep Extension
3x25

7) Weighted Plank
4x45 seconds, 45 lb plate
Only got 3 sets, I pulled a hip flexor on the Z press and it was bothering me during planks

 

[wsmwannabe]

5/29/21 BW: 244.8

1a) Swiss Bar Strict Press From Rack
1x5 @ 200 (RPE 6.5)
1x5 @ 185
1x6 @175
3x5 @ 175 w/3 second eccentric

1b) Cable Face Pull
3x20

2) BB Incline Pin Press
1x6 @ 245 (RPE 6)
3x5 @ 215 w/3 second hold at lock out

3) Seal Row Machine I's and T's
3x10 each

4) Cable Standing Pull Overs
3x20

5) Weighted Side Plank
4x 30 seconds w/25 lbs

6) BFR Bicep curls
2.5 dumbbells x30, 15, 15, 15

7) BFR Tricep Rope Pushdown
30 lbs x30, 15, 15, 15

BFR work used to rehab bicep tear

 

[wsmwannabe]

5/31/21 BW: 250

1) DL bar Deadlift w/3 count pause off floor
1x4 @ 405 (RPE 6)
1x4 @ 365
2x4 @ 345

There was supposed to be one more set at 345 but I pulled a muscle in my pec during the last set I performed and decided to call it there

2) GHD Back Extension
4x12

3) Stationary Banded Lunge
3x15 each leg

4) Seated Hamstring curl with 3-1-3 tempo
3x12

5) Strap Pulldown
4x12

6) Reverse Hypers
4x20

The previous competition is the first competition in which I don't feel like I took 5 steps back after it was over. I was VERY surprised by how well the deadlifts moved yesterday, especially with the pauses off the floor. I was supposed to do a top set at RPE 7, and I think I could've gone up to 445. But it was my first exercise and I did a ton of work up sets to get there, starting at 225 because I didn't think I would be able to do anywhere near that weight that I did. Obviously it was a good call to not go any higher since I pulled my pec.

 

[wsmwannabe]

The event were listed for strongman corp nationals in October. Below are the events for MWO:

DAY 1

1) Max log starting at 255 w 20 lb jumps
-My guess based on current strength is I'll likely hit 295... MAYBE 315 by then (4 months out). But that would be a 25 lb PR for me to hit 315.

2) Gorilla Strength Wheelbarrow Deadlift, 670 lbs 12" pick height on side handles - max reps in 60s
-I have no clue how this will go. I would say a "shot in the dark" guess is 4-5 reps for me?

3) Sandbag toss over 15.5" bar; 35, 40, 45, 50
-I'll hit all 4, I might be the slowest person (time wise) to do so but I'll get them all

DAY 2

4) axle clean and press each, 285 lbs
-As of right now I think 2-3 reps are there. Hopefully by nationals it's more like 6-8

5) Wheel barrow race, 60', 675 lbs with 16" pick height
- I have no clue how this one will go, never done anything like it

6) Yoke, 120' (60' turns) 710 lbs
- Historically my WORST event. As of right now, that is probably a 48-50 second time for me on that (just took 700 lbs 100' in 45s). I have been working a TON on plyometrics to become more agile and speedy. So hopefully this translates well. my goal is to hit this in 35 seconds at nationals. I am excited to get better and retest my yoke speed.

 

[wsmwannabe]

The other day I had a conversation with my coach about a few things, PED use being one of them. My last cycle leading into my last competition was this:

420 test C/wk
315 tren a/wk
50 anavar/day (350/week)
500 IU HCG/wk

He told me he thinks I should be able to get what I want from nationals by running my TRT only (his words were more along the lines of keep test at 1000 ng/dL). After consulting with a few buddies of mine (1 is a pro strongman), they all agreed that I should run something between what I was running for my last blast (which isn't the biggest blast I have ever run) and my TRT. I agreed and decided that what ever I ran I would make it a combined total of 600mg/wk or less.

My thought was drop the orals, run 250/wk test C, 250/wk tren E for 12-16 weeks, and this gives me a little room to adjust up if I choose to. Does anyone else have any thoughts? Keep in mind I am a strongman competitior, so I am prioritizing strength and speed over all else. I already have to cut to make weight so I don't want to add weight (recomp is obviously fine) and I need to be strong as an ox.

Current stats, if anyone wants/needs to know:
33 yrs old
6'1"
245 lbs ~17% BF (measured by bodpod)

 

[Worf]

Test and tren is a pretty solid course. I’ve had really good recomp on trt test and 250 ish tren. Lost 15 lbs and put numbers on everything. I felt pretty shitty though. Some guys like higher test with tren or a bunch of test alone. I figured strongman types use test deca eq. My friend that’s a HW strong man hes doing the USS Nationals June 5th. He‘s running 400 test,200 deca and 25 Dbol a day last 4weeks. I think he‘s on week 9. Gained about 30 lbs he had to be over 242 lbs Bw for the class he wanted in.

 

[wsmwannabe]

Test and tren is a pretty solid course. I’ve had really good recomp on trt test and 250 ish tren. Lost 15 lbs and put numbers on everything. I felt pretty shitty though. Some guys like higher test with tren or a bunch of test alone. I figured strongman types use test deca eq. My friend that’s a HW strong man hes doing the USS Nationals June 5th. He‘s running 400 test,200 deca and 25 Dbol a day last 4weeks. I think he‘s on week 9. Gained about 30 lbs he had to be over 242 lbs Bw for the class he wanted in.

I would love to run deca and dbol, but I have the opposite problem. I have no problem gaining fat or muscle. But I sure have a hard time dropping it. There’s a lot of guys that run EQ for strongman, but my hematocrit is always in the high end of the range on just TRT, so I don’t think it’s a good idea for me to run that. However I may eventually give bold ace or cyp a try just to see how it works out.

from what I have seen, tren is very common in strongman, especially for MW’s and LW’s

During my last cycle I responded really well to tren. Very minimal sides and plenty of strength gains. This cycle will be even lighter. So hopefully no sides at all, but still plenty of gains from the cycle

 

[Worf]

I would love to run deca and dbol, but I have the opposite problem. I have no problem gaining fat or muscle. But I sure have a hard time dropping it. There’s a lot of guys that run EQ for strongman, but my hematocrit is always in the high end of the range on just TRT, so I don’t think it’s a good idea for me to run that. However I may eventually give bold ace or cyp a try just to see how it works out.

from what I have seen, tren is very common in strongman, especially for MW’s and LW’s

During my last cycle I responded really well to tren. Very minimal sides and plenty of strength gains. This cycle will be even lighter. So hopefully no sides at all, but still plenty of gains from the cycle

I hear on that man. I’ve never had trouble putting on muscle but the fat always accompanies it and when I take it off my strength tanks. So I’ve been going back and forth with the gain into a meet and loose in the ”offseason “.
I get highish HCT from a basic test blast so Eq is a no go for me either, the hunger is a mother fucker as well and I could stand to skip a meal here and there. I think people just react differently to these compounds. A body building friend of mine likes to go 600/600 test and eq for off season. Pre contest he does the usual test tren mast whinny halo etc. His HCT is usually 42-44, no fuggin clue how he doesn’t have to donate or run a bunch of Bp meds. His kidney values are always high though.

 

[wsmwannabe]

6/2/21 BW: 247.2

1) Broad Jump
6 singles, I can usually hit 10-ish feet on these

2) 20 yard acclerations
Acclerating hard for 50' and using last 10 to slow down.
6x w/30 seconds rest between

3a) Axle strict press from rack
1x5 @ 210, RPE 6.5
4x5 @ 180 w/ 3 count eccentric

3b) Machine rear delt fly
3x20

4) Standing cable pullover
3x15

5) Snatch grip barbell overhead raise
3x12 w/25 lb bar
Had to drop the weight due to the upper pec issue

6) Banded snow angels
3x15

7) Standing overhead banded tricep extension
3x25

8) TRX Pike
3x10

Between my left upper pec and my left elbow, my OHP was a fucking mess, I hit a decent number but felt like it could have been a bit more without these nagging little injuries.

 

[wsmwannabe]

I hear on that man. I’ve never had trouble putting on muscle but the fat always accompanies it and when I take it off my strength tanks. So I’ve been going back and forth with the gain into a meet and loose in the ”offseason “.
I get highish HCT from a basic test blast so Eq is a no go for me either, the hunger is a mother fucker as well and I could stand to skip a meal here and there. I think people just react differently to these compounds. A body building friend of mine likes to go 600/600 test and eq for off season. Pre contest he does the usual test tren mast whinny halo etc. His HCT is usually 42-44, no fuggin clue how he doesn’t have to donate or run a bunch of Bp meds. His kidney values are always high though.

I forgot about the hunger aspect. I have a hard enough time putting down the sweets as it is. I can't be hungrier lol.

I am not sure in which weight class you compete, but maybe you should be bigger if your body is trying to put on more weight. You could probably say the same for me, but strongman is a little different. I am strong enough to compete at 231, I am not strong enough to compete at 265 AND be competitive. As you may or may not know, all weights are pre determined and set for each weight class.

I already cut once last year from 265 to 241 in 14 weeks, and got stronger during the cut. Now I am trying to go from 248 to 240 in 14 weeks (and I am still getting stronger during this cut) which should be much easier. Luckily there has been some progress. I am as lean or more lean at 248 this year than I was at 241 last year, which is obviously a positive. I am shooting for 238-240 @ 11-ish% BF by nationals in October, which will make me fairly big and still pretty lean. and make my water cut to 231.4 much easier. But it all depends on how my body performs being that light/lean.

 

[Worf]

I forgot about the hunger aspect. I have a hard enough time putting down the sweets as it is. I can't be hungrier lol.

I am not sure in which weight class you compete, but maybe you should be bigger if your body is trying to put on more weight. You could probably say the same for me, but strongman is a little different. I am strong enough to compete at 231, I am not strong enough to compete at 265 AND be competitive. As you may or may not know, all weights are pre determined and set for each weight class.

I already cut once last year from 265 to 241 in 14 weeks, and got stronger during the cut. Now I am trying to go from 248 to 240 in 14 weeks (and I am still getting stronger during this cut) which should be much easier. Luckily there has been some progress. I am as lean or more lean at 248 this year than I was at 241 last year, which is obviously a positive. I am shooting for 238-240 @ 11-ish% BF by nationals in October, which will make me fairly big and still pretty lean. and make my water cut to 231.4 much easier. But it all depends on how my body performs being that light/lean.

I’ve considered it. I’m becoming competitive at 220 at a state level. I’m competing in a National level meet tomorrow and I will soon find out how competitive I am at a meet like that. I can’t see putting on enough strength to accompany the size at this time. I still think I have room to improve in this weight class and do the gain-cutting thing for a while longer. This will be the second time I’ve actually ran a blast my entire prep and it has really shown up in the last month. In powerlifting I believe there’s many avenues to strength improvement and while body weight is definitely one it not THE one. Technique, Neuromuscular Strength, body comp, leverages, and overall mass/Bw, mentality, and equipment are probably the most important.

 

[wsmwannabe]

6/4/21 BW: 243.6 (I am dropping weight faster than I had planned. I am using the RP diet app and I kinda screwed myself based on the way the algorithm works. I started at 248 3 weeks ago. I was giving myself 14 weeks to get to 240. At this rate I'll be there in 2 weeks. But my strength is the same and my recovery is better because of the carb timing that RP diet uses, which I did not implement on my own (without using the app) very well.)

1) Depth Jump
6x2

2) Lateral Shuffle
25' each way x6

3) SSB Box Squat to parallel (no belt or knee sleeves)
1x8 at 305 (RPE 6)
4x8 at 260
8's can eat a fat dick

4) BSS Machine
4x8 each leg with 30 lbs/side

5)Back attack
3x15 at 70

6) Reverse Hyper
4x20 at 90

7) 60/60's
Walk for 60s and run (jog not sprint) for 60s for 10 minutes