10 weeks to a Bigger Log Lift, Deadlift and Atlas Stone
Dash and Deuis
Strongman10 week program designed to bring up 3 of strongman's most important lifts: Log, deadlift and atlas stones. This program is spread over 3 x 3 week waves and a deload.
A
Back Squat
5 x 5
B
Plate Picks
3 x 10
C
Atlas Stone Extension
3 x 5
D
ATG Front Foot Elevated Split Squat
3 x 10
E1
Goblet Squat
3 x 10
E2
Backward Sled Drag
3 x 20
A
Log Press
5 x 2 @ 60 %
B
Log Press
5 x 3 @ 60 %
C
Banded Bent Over Row
3 x 10
D
Close Grip Bench Press
3 x 10
E1
Upper Back Stone Extension Iso
3 x 0:15
E2
Swiss Ball Banded Stone Extensions
3 x 15
A
Log Press
5, 1, 5, 1, 5, 1
B
Pull-Up
3 x 10
C1
Seated All Out Iso Press
3 x 0:15
C2
Seated DB Press
3 x 10
D
Bent Over Rear Delt Fly
3 x 15
E1
Dip
3 x 5
E2
Banded Overhead Tricep Extension
3 x MAX
E3
Banded Tricep Pushdown
3 x MAX
A
Deadlift
5 x 5 @ 75 %
B
Zercher Squat
3 x 10
C
McNarley
3 x 10
D1
Isometric Glute Ham Hold
3 x 0:15
D2
Glute-Ham Raise
3 x 5
E
Single Leg Glute Bridge
3 x MAX
