Workout Programming – Modified Barbell Medicine Strongman (Block I)
In this series:
- Block I (this post)
- Block II
- Block III (future post)
I had a few moments to start thinking ahead to my next workout regiment. My hope is to try and work this plan for at least a cycle, maybe two, and revisit after that. I’ll start it in the beginning of October.
A while ago I bought the Barbell Medicine Strongman Template to look at and try and work through. The template seems great and well thought out! Some new variations on exercises should be useful too.
I took the Block I schedule and made a few modifications. I’m making these simply to accommodate my schedule and what equipment I have a bit better. Here’s a mostly complete list of the changes:
Dropped the loading workouts from Day 5 because I don’t have a great loading setup for them yet.
Move the remaining Day 5 exercises to the other four days of the week. Going to the gym more than four day a week just won’t work for me. Even four is going to be pushing it, and I might need to have a backup strategy for when this doesn’t work out.
Replaced the sled exercises from the days that have them. Again, I don’t have a great way to do these at the moment.
I may swap out other exercises. For example, I’ve been a fan of Zercher Squats recently, which feels like it might be a nice Day 1 or Day 3 alternative.
Exercise List:
Day 1
- Back Squat
- Mid Shin Rack Pull
- Split Squat
- Farmer’s Carry
Day 2
- Overhead Press (Strict)
- Push Press
- Close Grip Bench Supersetted With Pendlay Rows
- Bicep/Tricep accessory supersets
Day 3
- Deadlift
- Front Squat
- Romanian Deadlift
Day 4
- Close Grip Bench Press
- Power Jerk
- Standing DB Press
- Single Arm Press
I’m also hopeful that I can squeeze in a run or a bike ride on one of these days, simply because I enjoy it.
I’m being optimistic, probably overly optimistic, on how much work I can get in. I’m going to try anyway though! I’d rather get some of this in rather than nothing.