This is the eighth installment to my series documenting my experience with the powerlifting/strongman template created Sebastian Oreb. The eighth week wraps up the second phase of the program, which consists of three phases over 12 weeks, dedicated to building power mainly for strongman and powerlifting competitions. The program is split into three different phases to build up overall power for competing in strongman events.
Check out my YouTube Vlog Series about training with Thor’s Power Program.
Squats: 1×1 445lbs
It’s been a couple of months since my last heavy single squat. I feel like the program could include a few more exposures to heavy singles. Close to an RPE9, the squat was a little shakey on the ascent, you notice my body shaking about half way up.
SSB Reverse Lunges: 3×10 at 120lbs – superset – SSB Single Leg Calf Raise: 3×12 120lbs
These felt solid, since I didn’t have much volume leading up to this movement. My legs weren’t as fatigued as usual, so the lunges felt a bit more solid.
High Incline Press: 1×1, 235lbs
This movement does not feel great at all, this was only a 10lb increase from the previous week, where I performed two reps. The problem with this comparison is that I am comparing two different rep schemes, which is like comparing apples to oranges. It is not exactly clear if I am stronger or weaker this week, when compared with my performance last week.
– Superset – Fat Grip Pendlay Rows 3×8, 145lbs.
New exercise order, I paired the high incline press with fat grip pendlay rows. Mainly because it was easier to not have to perform weighted pullups with my bench in the way of the power rack. As it’s own movement, there has been an upwards trend in weight, however relative to my usual Pendlay rowing weight, it is a significant decrease.
As an afterthought, this new far grip variety could have been put in place as a way to decrease the amount of weight being used, whilst still being a challenging movement as a means of tempering and controlling fatigue on the back musculature.
Beltless Overhead Press: 3×8, 155 – 145lbs – Superset – Weight Chin Ups 3×8, 30-45lbs
This superset combination makes more sense from a logistics point of view. There is no bench in the way of my pullup bar and I’m using an opposing muscles in the same plane. The extra volume felt great, however, I did have to lower the weight over the three sets as each set felt closer to RPE9.5 . The weighted chinups felt great, and close to RPE 8.
1″ Deficit Deadlift: 1×1, 445lbs
It felt great to do a heavy single again, even if it was for an accessory movement. The other thing I’m not a fan of with the program is the heavy single work for what I would consider an accessory movement. But this isn’t necessarily a powerlifting focused program. So heavy singles in any movement is great due to the framework of the template.
Weight Duck Walks: 275lbs 30seconds
I tried to substitute this in for the weighted carries as an alternative for walking up and down the platform. This felt like it taxed my grip a lot more than the fat grip rowing did. I like the duck walk version over the walking in circles mainly coz of the lack of twisting required for walking in circles.
Romanian Deadlift: 3×8, 315 – 335lbs
I’m happy with how my RDLs are progressing weight wise. I am able to maintain good form, whilst still feeling the weight in the hamstrings for the whole movement.
Bench Press: 1×1, 300lbs -Superset- Weighted Pull Ups
The bench press has been the shining star of this template, week after week, the weight increases without too big of an increase in RPE. The movement itself feels solid from a stability & form perspective.
Due to the heavy single rep of the bench press, I only performed one set with 45lbs for the weighted chinups.
Low Incline Press: 2×8, 225lbs -Superset- Barbell Row: 2×8, 185lbs.
The low incline is my current preferred angle for the incline bench press, it doesn’t add too much stress to the shoulder joint and I feel like I can lower the bar to my chest a lot more than with other angles.
I tried to do standard barbell rows, without setting it on the ground and because of my lack of practice at them, I had to reduce the weight to 185lbs. From a movement preference, I prefer the Pendlay Row.
Tune in next week for a review of week 6!