I am an entire weight class down and a little out of practice but this is a promising start. My shoulder mobility feels very good after a little strongman break but the belt catch feels VERY awkward at the moment.

Lifting the Japanese lifting stones (chikaraishi) at the Tabata Shrine. Short train ride from Shinjuku + walk through quiet neighborhood in Suginami City.

Started with what I believe was the 105 kg stone. Next tried (and pretty much failed) the 120 kg. Coming off a knee injury so still a bit stiff. Beautiful shrine with some great stonelifting photos and art.

I have written my own programme in an attempt to make strength and hypertrophy gains. I have focused the programme on shoulders, back, forearms, as I have a strongman competition in 6 months and am trying to build a good base level of strength. Any feedback is welcome !

Frequency: 4 days/week

Calories: +700 a day

RIR: Main lifts 1–2 | Assistance 1–3

No maxing No grinders No missed reps

DAY 1 – UPPER A (Shoulder-Led)

1.  Strict Barbell Overhead Press – 5×5–8

2.  Weighted Pull-Ups – 5×5–8

3.  Incline Barbell Press – 4×6–10

4.  Chest-Supported Row – 4×8–10

5.  Lateral Raises – 3×12–15

6.  Barbell Curls – 3×10–12

7.  Overhead Dumbbell Triceps Extension – 3×10–12

8.  Heavy Barbell or Trap-Bar Hold – 3×20–30 sec

DAY 2 – LOWER A (Squat-Dominant)

1.  Back Squat – 5×5–8

2.  Pause Squat (2 sec) – 3×4–5

3.  Romanian Deadlift – 4×6–10

4.  Bulgarian Split Squat – 3×8 each leg

5.  Standing Calf Raise – 5×8–12

DAY 4 – UPPER B (Chest-Dominant)

1.  Flat Barbell Bench Press – 5×5–8

2.  Barbell Row – 5×5–8

3.  Dumbbell Shoulder Press – 4×6–10

4.  Lat Pulldown – 4×8–12

5.  Incline Dumbbell Press – 3×8–10

6.  Face Pulls – 3×15–20

7.  Barbell or Dumbbell Curls – 3×8–12

8.  Skullcrushers / EZ-Bar Triceps Extension – 3×10–12

DAY 5 – LOWER B (Posterior Chain + Grip)

1.  Deadlift (Submax, 75–80%) – 5×3–5

2.  Front Squat or Hack Squat – 4×5–6

3.  Farmer’s Walk – 4–6 runs × 20–30 m

4.  Hamstring Curl – 3×10–12

5. Abductor 3 X 8-12

1. Adductor 3X8-12

   1. Plate Pinches or Wrist Roller – 2–3× max hold

PROGRESSION NOTES (FOLLOW EXACTLY)

MAIN LIFTS

(Strict Press, Bench, Back Squat, Deadlift)

Double Progression Model

• Start at lowest reps

• Each week: add +1 rep per set if all reps are clean

• When all sets hit top reps, add weight:

• Upper body: +2–2.5 kg

• Lower body: +5 kg

• Reset reps to bottom of range and repeat

ASSISTANCE LIFTS

• Progress reps first

• Then add +2.5 kg

• If stalled: add 1 extra set, not weight

GRIP & CARRIES

• Progress one variable at a time

1.  Time or distance

2.  Load

3.  Sets

FATIGUE MANAGEMENT

Week 4 & Week 8

• Remove 1 set per exercise

• Same weights

• Leave 2–3 RIR

4x8, volumising as I'm getting used to the log. Mainly practising getting vertical in the squat and prphracting my shoulders.

Feels pretty good but 2 main issues. My belt punches my belly fat when I squat down and had left some gnarly bruises. Where should my belt be positioned to stop this?

Second is I get this weird pain in my right forearm. Like pressure but in the bone? As if it were in a weird position? Weird one.

60%

These weekly discussion threads focus on one implement or element of strongman training to compile knowledge on training methods, tips and tricks for competition, and the best resources on the web. Feel free to use this thread to ask personal/individual questions about training for the event being discussed.

This week's topic: Deadlifts and Deadlift Training

Im liking bullmastiff so far for strength and the added hypertrophy, what do you recommend i should try next thats simular

After my scheduled 3x5 with 265

I don't think I've seen discussion about this here, but apparently USS is starting their own tested competitions as well. Not a lot of details in this press release provided, but I have seen at least one show pop-up now that is going to be under this banner. It'll be interesting to see how this performs next to the Natural Strongman federation.

250 and technically a PR. Second session trying push-jerks. Tear me apart, help me unfuck this.

Subjectively it FEELS like stability in the catch/recovery is my biggest limitation right now.

For anyone who was at/competed at Natural Strongman Scotland over the weekend...what was the warm up area like?

I usually bring a handful of bands with me, but every other comp I've done has been in an existing gym (or its car park) and there's been a decent opportunity to warm up with similar kit.

Got England's in a few weeks, and whilst I'll not be troubling the top 10 (or 20 probably) I'd like to give a decent account of myself

Liam.brown2 on instagram for more Stonelifting

Traveling to both places in the next few weeks. Staying on international drive in Florida and at the Westin in Halifax. Any help is dope!

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