STRONGMAN TRAINING AT YOUR GYM

[LIFTEATSLEEP]

YOU CAN TRAIN LIKE A STRONGMAN AT YOUR GYM EVEN IF THEY ARENT SET UP FOR IT.

OFCOURSE, IDEALY YOU SHOULD TRY TO TRAIN AT A GYM THAT HAS THE PROPER TOOLS AND EQUIPMENT.

THIS IS A PROGRAM YOU CAN DO ON YOUR "STRONGMAN" TRAINING DAY.

1.WARM UP ON TREADMILL FOR 5 MINUTES.

2. STRETCH FOR FULL BODY.

3.FARMERS WALK: GRAB TWO OF THE HEAVIEST DUMBELLS YOU CAN HOLD AND WALK THEM FOR A DISTANCE. IF YOU WALK 25 FEET. THEN TAKE A SHORT REST THEN BRING THEM BACK WHERE YOU STARTED FOR ANOTHER 25 FEET. TRY TO GET 100 TOTAL FEET WITHIN 10 MINUTES TIME.

4.TRAP BAR DEAD LIFT. DO THIS FOR MAX WEIGHT FOR SINGLE REP, THIS CAN BE VERY DANGEROUS, SO WEAR YOUR BELT AND CONCENTRATE ON PERFECT FORM. WORK YOUR WAY UP TO THE MAX SINGLE. START WITH A 5 REP SET THEN 4,3,2, AND THEN YOUR SINGLE.

5.AX HOLD: GRAB 2 BARBELLS LOADED WITH IDENTICAL WEIGHTS AND HOLD THEM OUT YOUR SIDES AT SHOULDER LEVEL. IF YOU DROP THEM LOWER THAN SHOULDER LEVEL, THEN THE SET IS OVER. DO THIS FOR TIME.

6. BEAR HUG SQUAT. HUG AS MANY 45'S OR 100'S AS YOU CAN AND SQUAT THEM DEEP FOR A 20 REP SET OR MORE. THESE ALONE WILL KILL YOU, BECAREFUL ONCE AGAIN, THIS CAN PUT EXTRA FORCE ON YOUR LOWER BACK.

7. SHOULDER PRESS FROM BOTTOM POSITION. GO IN THE POWER RACK AND ADJUST THE SIDE STOPS SO THAT THE BARBELL IS SHOULDER HEIGHT. PRESS, EACH REP UP AND COME DOWN AND ALLOW THE WEIGHT TO REST FOR 1 SECOND ON THE RACK SIDE STOPS. DO THIS FOR A 5 REP 5 SET ROUTINE. BECAREFUL, THIS PUTS EXTRA PRESSURE ON ROTATORCUFFS AND SHOULDER JOINTS.

THESE ARE GREAT STRONGMAN TRAINING EXERCISES THAT YOU CAN DO AT YOUR GYM.

GOOD LUCK!

[Ogar]

LIFTEATSLEEP said:

YOU CAN TRAIN LIKE A STRONGMAN AT YOUR GYM EVEN IF THEY ARENT SET UP FOR IT.

OFCOURSE, IDEALY YOU SHOULD TRY TO TRAIN AT A GYM THAT HAS THE PROPER TOOLS AND EQUIPMENT.

THIS IS A PROGRAM YOU CAN DO ON YOUR "STRONGMAN" TRAINING DAY.

1.WARM UP ON TREADMILL FOR 5 MINUTES.

2. STRETCH FOR FULL BODY.

3.FARMERS WALK: GRAB TWO OF THE HEAVIEST DUMBELLS YOU CAN HOLD AND WALK THEM FOR A DISTANCE. IF YOU WALK 25 FEET. THEN TAKE A SHORT REST THEN BRING THEM BACK WHERE YOU STARTED FOR ANOTHER 25 FEET. TRY TO GET 100 TOTAL FEET WITHIN 10 MINUTES TIME.

4.TRAP BAR DEAD LIFT. DO THIS FOR MAX WEIGHT FOR SINGLE REP, THIS CAN BE VERY DANGEROUS, SO WEAR YOUR BELT AND CONCENTRATE ON PERFECT FORM. WORK YOUR WAY UP TO THE MAX SINGLE. START WITH A 5 REP SET THEN 4,3,2, AND THEN YOUR SINGLE.

5.AX HOLD: GRAB 2 BARBELLS LOADED WITH IDENTICAL WEIGHTS AND HOLD THEM OUT YOUR SIDES AT SHOULDER LEVEL. IF YOU DROP THEM LOWER THAN SHOULDER LEVEL, THEN THE SET IS OVER. DO THIS FOR TIME.

6. BEAR HUG SQUAT. HUG AS MANY 45'S OR 100'S AS YOU CAN AND SQUAT THEM DEEP FOR A 20 REP SET OR MORE. THESE ALONE WILL KILL YOU, BECAREFUL ONCE AGAIN, THIS CAN PUT EXTRA FORCE ON YOUR LOWER BACK.

7. SHOULDER PRESS FROM BOTTOM POSITION. GO IN THE POWER RACK AND ADJUST THE SIDE STOPS SO THAT THE BARBELL IS SHOULDER HEIGHT. PRESS, EACH REP UP AND COME DOWN AND ALLOW THE WEIGHT TO REST FOR 1 SECOND ON THE RACK SIDE STOPS. DO THIS FOR A 5 REP 5 SET ROUTINE. BECAREFUL, THIS PUTS EXTRA PRESSURE ON ROTATORCUFFS AND SHOULDER JOINTS.

THESE ARE GREAT STRONGMAN TRAINING EXERCISES THAT YOU CAN DO AT YOUR GYM.

GOOD LUCK!

I was told by my trainer/nutrioinst that my dream of powerlifting is over. You will never lift heavy weights again. I say Bullcrap! wait and see and i will do the above and prove them wrong.

[LIFTEATSLEEP]

PROVE THEM WRONG BROTHER!