This is the tenth installment to my series documenting my experience with the powerlifting/strongman template created Sebastian Oreb. The tenth continues into the third and final 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.
Before diving into this week’s training review, I have decided to end the program this week and wrap up the template two weeks early. With all the exercise substitutions that I have had to do, due to lack of equipment, I really wasn’t performing the template at all. On most days, I was only performing one true movement that was written in the template.
Since the exercises were no longer 75% in line with the program, there really wasn’t any point continuing with the programming. There are only three days worth of exercises performed this week and shortly I will have the 83% completed review of the programming template.
Squats: 1×1 Failed @ 455lbs
Unfortunately, I was unable to hit the 455lb weight, this was my previous one rep max, which I completed approximately eight months ago. This was a fairly disappointing result, as my current working single rep max is 445lbs. I could attribute this to the lack of squatting in the template. But that would be hard to conclude, since I haven’t performed true heavy singles at all for the last few months.
In the replay, it didn’t look like a failure in technique, rather just a failure in energy and strength.
Power Clean 165lbs -superset- Paused Squat 275lbs
Second week of power cleans and paused squats. Neither movement is part of the original template. There is no real reason that I chose the power clean, other than the enjoyment factor.
As an accessory movement, I really like the paused squat, as it forces me to hone in on my technique, especially out of the hole.
None of today’s movements performed were written in the template. Due to lack of equipment: log press, dumbbells. I used three different movements, highlighting why I am choosing to end the template early.
Overhead Press: 1×1, 205lbs
I am impressed with the program’s ability to drive up my upper body strength levels. This was the first time I’ve ever been able to overhead press over 200lbs, a new PR at 205lbs was reached today. I was able to press 5lbs more than the template prescribed for this week.
Pendlay Row -superset- Paused Bench
This is a great superset, I reversed my typical order to row before benching, in order to give my triceps and ancillary pressing muscles a quick rest.
Deadlift: 1×1, 485lbs
This weight matched my previous PR set approximately 8 months ago. This was probably close to an RPE 9.5, I think if I absolutely had to I could have maybe added another 5lbs, but on the bigger movements, I like to err on the conservative side with weight selection due to a slightly longer recovery cycle with the heavier weights.
Sandbag Over Shoulder -superset- Stiff Legged Deadlifts
Sandbag training is very taxing on the cardio system. Or this could reflect my big weakness – lack of any cardio training. I was performing the SLDL with a bounce at the bottom of the lift, which may detract from the difficulty of the lift, but helps with getting through the reps after being gassed from the sandbag throws.
Day 4 – Skipped
Unfortunately, this wasn’t the most in depth review of the week’s performance, since it doesn’t reflect the program in any way. This is more of a training recap of my own training. Tune in for my final post summarizing and reviewing Thor’s Power Program.