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  1. #1
    RX MEMBER Shoe's Avatar
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    Default Big goals for Shawn

    I haven't posted on here in forever and I did my last bodybuilding show in 2011. I have been competing in strongman and CrossFit over the last several years. My return to the stage was to take place this weekend but I tore my bicep 4/8 as I was warming up to compete in my first strongman of the season. I had surgery put off until 8/12 so I had to train all summer without a right bicep. I figured out how to modify lots of stuff including my olympic lifts and hanging movements for CrossFit. I couldn't compete in strongman because I couldn't pick up most of the implements and I am not stepping on stage today (the show I planned on returning for) for obvious reasons. So my goals for the year are to return to the stage, place in the top 3 at USS Strongman nationals and qualify to compete in that Granite Games (a CF competition). Long term goals are to deadlift 800lb (currently at 700) overhead press over 300 regularly (i can get it once on a good day) and possibly get my DFAC pro card..
    I get released to lift a whopping 2lb with my right arm on Wednesday. I have currently been dragging a 270lb sled for a mile every other day, lots of leg work and lots of left arm work.
    Today is my day off so we will get started tomorrow.

  2. #2
    FREAK cook's Avatar
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    Welcome back and good luck on your recovery.Question: I powerlifted back probably before you were born.Now I train body part splits like most people.I train at home and being a welder I have made a weighted sled and a yoke and I have a 700lb. tire.Could you give an example of your strongman routine.I have been thinking of training in this manner with the weights and my implements but haven't found a lot on specific routines.I found one YouTube of Sven Karllson.His was like a bodybuilding routine with some implements thrown in.Anyway if you could give an example it would be appreciated and.again welcome back
    Last edited by cook; 09-19-2015 at 03:14 PM.

  3. #3
    RX MEMBER Shoe's Avatar
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    So today was a super exciting mile sled..
    Thanks cook. I vary my strongman training based on the competition that I am training for. When I am training for a competition I will train push, pull and squat on their own days then events on Saturday. For example, Mon= Squat and leg day, Tue= Press and delt/chest day Wed= core, Thur= Pull and back day, Fri= off, Saturday is practicing all events so it can be a full body workout and Sunday is off again
    When I am not training for a competition I will use implements in my weekday training. Squat day will have any carrying events added in, Press day will have log press replace some barbell overhead movements, Pull day will have some farmer handle deadlifts and stone loading.
    Everyone does it different but this has always worked well for me.
    I hope this helps

  4. #4
    FREAK cook's Avatar
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    Helps a lot thanks and again good luck.

  5. #5
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Thanks for posting. Great read!

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