What you have to realize is that training for a strongman competition is not an exact science. Another important aspect that needs to be brought to light is the need for cardiovascular conditioning that is necessary to compete in strongman competitions. The cardio conditioning used in strongman training can be seen as “power-cardio” because walking on a treadmill for 10 minutes is not the same as pulling a truck 60 feet. The importance of functional strength is enormous because it is very different than lifts that are mainly done in the gym. Functional strength requires power, stability, and also explosiveness throughout the entire body.
Sample Strongman Workout:
Deadlift from ground: 3 sets of 5 reps.
Deadlift partials (bar set 18” from ground): 2 sets of 5 reps, 2 sets of 2 reps
Stiff legged deadlifts: 3 set of 10 reps.
Leg Curls: 3 sets of 10 reps
Bent over rows: 3 sets of 10 reps. (straight bar for 2 hand) (kettlebells or dumbells for 1 handed)
Shoulder Shrugs: 3 set of 10 reps, 2 sets of 5 reps.
15 minutes of various ab crunches
Bench Press: 5 sets of 5 reps
Triceps extension: 5 sets of 10 reps (kettlebells can be used for seated of lying extensions)
Biceps curl (straight bar) 4 sets of 10 reps
Dips (weighted if you can) 6 sets of 10 reps
Power Cardio: Suggestions –farmer’s walk with dumbbells, Carry 100lb plates, carry and load sand bags
Squat or Leg Sled: 3 set of 10 reps, 4 sets of 5 reps
Leg Curl: 4 sets of 10 reps
Calf Raises: 5 sets of 20 reps
Power Cardio: Suggestions -carry and load sand bags, push or pull vehicles, stadium stairs carrying weight
Military Press: 3 set of 10 reps, 2 sets of 5 reps
Kettlebell Isometric Shoulder Exercises: front raise and hold, side raise and hold. These are great for training for the Crucifix Hold in Strongman
Power Cleans: 3 set of 10 reps, 2 sets of 5 reps
Full Pull with Kettlebell or One Armed Snatch with Dumbell: 3 sets of 10
15 minutes of ab work with a medicine ball
Big Power Cardio Day
Work with Strongman Implements you have or just find some heavy items and lay out a carrying medley
Lets go back to the last subject we were talking about. Those who believe they can eat anything they want, . “dirty bulking,” allow themselves to eat fast food and junk food in order to hit their total daily goals. To the IIFYM bulker who has the notion that “a calorie is a calorie” and “the body cant tell the difference between a simple carb and a complex carb” the world is a free flowing river of junk food and crap that he will put in his body. Nothing angers me more than these ill advised self-justified notions! A calorie from a complex carb will affect the body MUCH DIFFERENTLY than a calorie from simple carbs like sugar/dextrose/high fructose corn syrup. The most obvious difference will come in the amount insulin spikes after eating complex carbs and simple carbs. Also, fats play an important part of the human bodies daily process. There has to be a balance between the different types of fats. One of the most important balances come from omega-3/omega-6 fats, monosaturated fats, polysaturated fats, and saturated fats. In all honesty your body needs ALL OF THESE FATS. But eating fast food and junk will fill your body will too much of one fat and not enough of the other (usually high trans fats and saturated fats).
Another factor, and probably the biggest and most important factor, is diet. Diet during your dbol use and after will be the biggest determining factor on what and how much you gain and what you hold on to. Also expect to lose between 5 or so pounds once the dbol is out of your system. Basically bloat and water that you initially put on. Your post-dbol diet should not differ too much than when you were taking dbol, but if you increase your calories and protein slightly it will be a good idea. You will need to eat at your new weight to stay in tip top shape. So if you were originally 190lbs and now you’re 210lbs, you need to eat like a 210 pounder to stay at 210lbs.