Какво е Стронгмен 
In the 19th century, the term strongman referred to an exhibitor of strength (before strength sports were codified into weightlifting, powerlifting etc., becoming actual athletic competitions) or circus performers of similar ilk who displayed feats of strength such as the bent press (not to be confused with the bench press, which did not exist at the time), supporting large amounts of weight held overhead at arm's length, steel bending, chain breaking, etc. Large amounts of wrist, hand, and tendon strength were required for these feats, as well as prodigious oblique strength.
In the late 20th century the term strongman changed to describe one who competes in strength athletics - a more modern eclectic strength competition in which competitors lift rocks, tote refrigerators, pull trains, walk while towing an eighteen wheel truck behind them, etc. The most famous competition of this type is World's Strongest Man and the "World's Strongest Man Super Series", however North American Strongman, Inc. (NAS) and the Canadian Federation of Strength Athletes (CFSA) hold amateur and other meets throughout the United States and Canada.
In recent years, interest in the sport at the grassroots level has skyrocketed, leading to the spontaneous formation of local clubs, loosely affiliated with provincial/state and national associations.
Many sports-specific training facilities have begun to incorporate movements associated with strongman competitions into their general training schemes, albeit with lighter weights used; e.g. tire flips, sled drags, object loading or carrying, log pressing, farmer's walks and so on.

Monday I start with 10 min on bike, nothing too hard just to warm up. Next I perform some light stretching then proceed with bench press doing 10 sets of 3 to 5 reps using 3 different height boards on chest 2", 4" and 6". Each workout we will use a different board height not all 3 in same workout. The weight I use on the boards are 6" - 300kg 3reps and 317.5(700lbs) 1 rep. On 4" board I have done 280kg and on 2" board 275kg. Training up to the Arnold 2005 PWO I benched 300kg to my chest and my last heavy bench before a show is 2 wks away. I then drop back to 100kg for 8 reps.

Next comes close grip bench, I do 3 sets 5 reps working up to 220kg then proceed onto light shoulder press 2 sets 8 reps 70lb max then light front and side delt’s. My next exercise is heavy vbar pushdowns working up to the full stack plus a

20kg plate added for 6 to 10 reps. Lastly I do ab’s performing 5 sets of 10 reps with a heavy weight added if required. That’s Monday done.



Tuesday is rest day.



Wednesday is squat night, starting with bike and stretching same as Monday. For squats I do

10 sets of 3 to 8 reps, working up to 410kg before a show. I work mainly on explosive power always squatting with as much explosive power as possible.

After squats I do 1/4 squats to a box these are done every alt wk and are stopped 5 wks out. The weights I use are 455kg(1000lbs) for 3 reps after which I proceed onto deadlift. I do 10 sets of 3 to 5 reps working up to 362.5kg/800lbs for 3 reps, 3 weeks out from a show but always pulling the weight as fast as possible. Next is partial deadlifts pulled from shin height, these are done using straps as the key here is explosive power and not grip. The maximum weight I have done on these is 470kg/1036lbs 3reps and 420kg/922lbs for 10reps. That’s wednesday done.



Friday is only a assistance day again starting with bike and stretching then onto:

Lying leg curls 4 sets 8/10reps

Single leg curls 2 sets 8/10reps

Leg ex 3 sets 12/20 reps

Leg press max weightt 600kg 20 reps

Seated calf raises 2 sets 20 reps



Barbell shrugs 4 sets 10/12 reps max weightt used 410kg/900lbs

Hammer rows single arm 3 sets 8/10reps max weightt used 200kg

Vbar pulldowns 3 sets 8/10reps



Dumbbell concentration curl 3 sets 12 done for pump only

Dumbbell hammer curls 3 sets 10reps max weightt done 130lb

Abs floor crunches 4 sets 10/12reps



That’s my weekly workout after a big show. My weights do drop then I build them up again towards a show.



My daily supplement programme is as follows.

Upon waking I take 20g Pro Glutamine or Pro G.F pre competition.

Mid morning - Pro Mass made with milk.

Lunch - meal and serving of Pro Peptide.

Mid afternoon - meal and serving of Pro Mass made with milk.

Pre-workout Pro Peptide or Pro G.F. pre competition.



During workout - Pro Napalm.

Post workout - Pro Recover.

Evening - meal.

Before bed - Pro Peptide.

Also each morning and evening I take Pro Vital.



My meals consist of:

Chicken, steak, eggs, lots of milk, potatoes, rice, bread, beans, cheese, cerial with sugar (ha ha)

Also I do like chocolates, lots of chocolates (ha ha) not good though. I like eating but try to keep to a good diet most of the time.





People I would like to thank:

CNP Ltd and Kerry Kayes, Phill Connolly of DYA

Brian Batcholdor

Dave Beattie

Forza

Metal gear

Lads from Bodies gym in Leeds

My wife Stacy.

Thank you for all your help it is much appreciated.

Това е Дерек Паундстоун един от най-добрите атлети в света.

Тренировката за ръце на Дерек Паундстоун

Build bodybuilder arms and strongman strength with this extreme routine

By Derek Poundstone, America ’s

Do the work and have a good plan—the secrets to building anything in life. I’ll give you the plan if you supply the work. My off-season arm routine is designed to strengthen the triceps (for pressing 400-pound logs overhead) and the biceps (for pulling a 230,000-pound train).
Start with a triceps pressing movement, focusing on using the tri’s to execute the movement rather than the lats, shoulders, or chest. Heavy weights are mandatory to place a substantial amount of tension on the triceps and make them strong. Next, do an extension movement to isolate the triceps and stimulate every last muscle fiber for growth.
Then, we ignite the arms with pain-tolerance training, using barbells and ropes. Keep your form tight on barbell curls, with constant tension on the arms and no resting at the top or bottom.
Derek Pounstone’s Arm Routine

Exercise	Sets	Reps
Floor Press or Close-Grip Bench Press	3	5-10
Incline French Press or Triceps Pushdown	3	8-15
Barbell Curl*	2	50+
Hammer Curl	3	12-20
Lying Rope Arm-over-arms or Sled Arm-over-arms	3	to failure

All sets listed are working sets and do not include warmup sets.
*Perform at least 50 reps, with a goal to reach 100.

Това е блог , който ще послужи на много начинаещи трениращи  Strongman и  Powerlifting. Тук може да откриете важна информация за начините на трениране и най-важните методи. Тук ще бъдат публикувани програмите на едни от най-големите имена в този спорт :Дерек Паундстоун , Марк  Бел, Анди Болтън , Задрунас Савицкас и още много други.