Utilizing 5/3/1 for Strongman; Playing the Long Game

 Before I write any of this, I want to be clear: Jim Wendler is the owner of this program, and his work is fantastic. If you haven’t picked up a copy of 5/3/1, you should. It’s a great read and explains the principles of 5/3/1 better than I ever could. It’s 22 dollars, which compared to the useless supplements you are probably spending money on, is worth a buy. 

https://www.jimwendler.com/products/5-3-1-for-powerlifting-ebook-version

Why 5/3/1?

I started my strongman journey believing I was a higher level than I was. Combine arrogance with being 22 years old (or the byproduct perhaps) and an undeserved ego, I rightfully got my ass handed to me in numerous shows. The issue? I simply wasn’t statically strong. 

My legs were weak. 

My back was weak. 

My upper body? Weak. 

My initial solution was to jump to complex ideas… “I have to press with chains and against bands, and sleeveless!” 

This is all nonsense. 

Not that bands and chains don’t have a place in training. You are taking something that is simple, and turning it into an engineering project. 

You need reps. Reps with consistent form, with weight that is manageable. 

This is where 5/3/1 is great. You start lighter, are able to develop consistent form, and work your way up through a reasonable progression. A huge issue with beginning and intermediate level strongmen… 

They want it all right away. 

This attitude results in (smaller problem) disappointment (bigger problem) nagging injuries or (serious problem) surgery. 

But the Weights are so Light! 

It’s funny; I get this a lot. Yes, starting the program, your 5+ set will probably be a set of 12-14, your 3+ a set of 8-11, and your 1+ a set of 5-7. But here’s the deal; IT’S WHAT YOU NEED. 

No one wants to hear it, but it's the honest truth. You need reps. You need to build muscle mass, and you need all those tendons to strengthen overtime (and remember, these tendons take longer to strengthen). You need to learn to utilize your body more like a cheetah and less like a tortoise. These are all things you need. 

You're playing the game to win the show, not the training session. 

Okay, but how will I learn to Use Implements?! 

I know there are an anxious bunch of you competitors out there, who believe you need to hammer implements every training session. Here’s the deal; you don’t. 

Strongman implements are unwieldy. It’s not the risk of injury involved completing the exercise per say, but the concern of lifter longevity. Yes, hitting a heavy log press is fun. Do that twice a week for a cycle, and you are asking for your spine to erupt. 

This is where barbell training is great. Barbells are easy. They fit in our hands nicely… The weight is balanced… They are fairly consistent (well, more consistent) than other implements and therefore easier to track progression on.

I always managed my training like this in the early days (well, once I decided I no longer wanted to be embarrassingly weak):

Day 1: Barbell Push Press, Close Grip Bench

Day 2: Front Squat 

Day 3: Conventional Deadlift 

Day 4: Implement Work 

Days 1-3 are my barbell days. I don’t mess with implements on these days. Yes, you need to learn to move with implements. However, being stronger will have a better long term carry over to all events, versus just certain events. For example, having a “yoke walk day” is not sufficient for training your legs for other events. Completing a front squat or back squat day weekly will have more carryover to all ranges of motion than just event training. 

In strongman, you want to be good at everything, not just one or two movements! The freak is cool to watch for one event; the guy who averages out best is most often your winner. 

What did my Training Sessions look like? 

Here is a simplicized, bastardized, version of what I did when I utilized 5/3/1 for my training.

EXAMPLE: CYCLE 1 

Maxes:

Push Press: 225

Close Grip Bench: 250 

Front Squat: 365

Conventional Deadlift: 475

Week 1:

DAY 1: 

Front Squat: 

135 x 5

185 x 5

225 x 5

250 x 5

285 x 5+ 

270 x 5+

Pause Back Squat 

135 x 5

185 x 5

225 x 5

275 x 5+

Barbell RDL 

3 x 12 

Hamstring Curl 

3 x 15 

DB Curl 

3 x 20 

DAY 2: 

Push Press (Barbell): 

95 x 5

135 x 5 

155 x 5

170 x 5+ 

160 x 5+ 

Close Grip Bench (Barbell):

95 x 5

135 x 5

165 x 5 

190 x 5+ 

180 x 5+ 

Seated DB Military Press

3 x 12 

Seated Skullcrusher

3 x 15 

Rope Pushdowns 

4 x 12 

Day 3:

Conventional Deadlift 

135 x 5

185 x 5

225 x 5

275 x 5

315 x 5 

340 x 3

385 x 5+ 

350 x 5 x 2 

Snatch Grip Block Pull 

3 x 8 reps 

DB Row 

3 x 15 reps per arm 

Seated Row

4 x 10 reps 

Lat Pulldown 

4 x 10 reps 

Reverse Hyper 

3 x 15 reps

Day 4: Implement Day 

Log Press 

85% Competition Simulation 

Yoke Walk 

70% Competition Simulation 

Stone Load 

70% Competition Simulation 

Sandbag Load and Drag 

70% Competition Simulation

Strict Press 

3 x 15 reps

Week 2:

DAY 1: 

Front Squat: 

135 x 5

185 x 5

235 x 3

260 x 3

300 x 3+ 

285 x 3+

Pause Back Squat 

135 x 5

185 x 5

225 x 3

315 x 3+

Barbell RDL 

3 x 12 

Hamstring Curl 

3 x 15 

DB Curl 

3 x 20 

DAY 2: 

Push Press (Barbell): 

95 x 5

135 x 5 

160 x 5

180 x 3+ 

170 x 3+ 

170 x 3+

Close Grip Bench (Barbell):

95 x 5

145 x 5

175 x 3 

195 x 3+ 

185 x 3+ 

185 x 3+ 

Seated DB Military Press

3 x 12 

Seated Skullcrusher

3 x 15 

Rope Pushdowns 

4 x 12 

Day 3:

Conventional Deadlift 

135 x 5

185 x 5

225 x 5

275 x 3

325 x 3 

365 x 3

405 x 3+ 

370 x 3 x 2 

Snatch Grip Block Pull 

3 x 8 reps 

DB Row 

3 x 15 reps per arm 

Seated Row

4 x 10 reps 

Lat Pulldown 

4 x 10 reps 

Reverse Hyper 

3 x 15 reps

Day 4: Implement Day 

Log Press 

75% Competition Simulation 

Yoke Walk 

90% Competition Simulation 

Stone Load 

90% Competition Simulation 

Sandbag Load and Drag 

75% Competition Simulation

Strict Press 

3 x 15 reps

Week 3 

DAY 1: 

Front Squat: 

135 x 5

185 x 5

235 x 3

260 x 1 

290 x 1

320 x 1+ 

300 x 1+

280 x 1+

Pause Back Squat 

135 x 5

185 x 5

225 x 3

275 x 1

305 x 1 

340 x 1+ 

Barbell RDL 

3 x 12 

Hamstring Curl 

3 x 15 

DB Curl 

3 x 20 

DAY 2: 

Push Press (Barbell): 

95 x 5

135 x 5 

170 x 3

190 x 1+ 

180 x 1+ 

170 x 1+

Close Grip Bench (Barbell):

115 x 5

150 x 5

180 x 3 

205 x 1+ 

195 x 1+ 

185 x 1+ 

Seated DB Military Press

3 x 12 

Seated Skullcrusher

3 x 15 

Rope Pushdowns 

4 x 12 

Day 3:

Conventional Deadlift 

135 x 5

185 x 5

225 x 5

275 x 3

315 x 1

340 x 1 

380 x 3

420 x 1+ 

380 x 1 x 6 

Snatch Grip Block Pull 

3 x 8 reps 

DB Row 

3 x 15 reps per arm 

Seated Row

4 x 10 reps 

Lat Pulldown 

4 x 10 reps 

Reverse Hyper 

3 x 15 reps

Day 4: Implement Day 

Log Press 

90% Competition Simulation 

Yoke Walk 

60% Competition Simulation 

Stone Load 

70% Competition Simulation 

Sandbag Load and Drag 

90% Competition Simulation

Strict Press 

3 x 15 reps

What now?

Now, you have completed cycle one! Wendler suggests doing a fourth week to finish off each cycle. I never did this. Instead, I ran directly into my next cycle. Here’s how I added my numbers… 

Push Press or Close Grip 

If I hit 3 reps above the prescribed reps, I would add 10 pounds. If I hit less than 3 reps over, I would add 5 pounds. 

Front Squat, Back Squat, or Deadlift 

If I hit 4 reps above the prescribed reps, I would add 20 pounds. If I hit less than 3 reps over, I would add 10 pounds. 

Here’s the deal; you don’t want to stall! Stalling is not what the program is for. It’s better to be conservative with your numbers, then bend to the desire to make cool instagram videos with weights you shouldn’t be hitting yet. The program is consistent progress over time. Typically, I would deload after the 3rd cycle (9 weeks) with weights at less than 60% for my primary movements for a few sets of 5. The goal was to allow my body to move, while also allowing myself to recover. 

Last Words… 

Keeping it simple is boring, right? I should immediately be deadlifting against bands, doing zerchers with chains… right? 

Really, this stage of training is a blessing. By keeping it  simple, you are able to track your progress over time. No complicated schemes, no needing to constantly re-evaluate your programming… It really is a special time. 

This doesn’t mean don’t get a coach. I’m a huge advocate for getting a coach. If you want to utilize a program like this, I would still hire someone to overlook my technique on lifts, especially strongman lifts. Many coaches will provide discounts for only programming one day a week; this could be a great option for lifters who want to prepare for competitions while still utilizing a simple progression program. 

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