Program for Novice Show

I used ChatGPT to generate a training program for this up coming Novice Show. There's about 9 weeks until the competition. I'll try and follow this. Make sense.

WEEKS 1-3 (Base & Work Capacity)

Monday - Axle Deadlift

• 14" Axle DL - 5x5 @ 365-385
• RDL -3x6
• Back Extension - 3x10 • Axle Holds - 3x20 sec

Wednesday - Log Press

• Log Clean & Press - 5x5 @ 135-145
• Push Press - 3x5
• Close Grip Bench - 3x6-8
• Lat Pulldown or Rows - 4x8-12
• W Friday - Farmers + per Back

Friday - Farmers + Upper 

• Farmers -4-6 x 60 ft @ 180-200
• Barbell Rows - 4x8 Shrugs - 3x10
• Plate Pinch Holds - 3 sets

Saturday - Medley + Truck Work

• SB/Keg medley technique runs @ 70- 80% (3-4 runs)
• Moderate sled drag (truck substitute) - 4 x 60 ft
• Core bracing work

Tuesday/Thursday: 15-20 min light sled drag or incline walk.

Gonna start tomorrow as my week is gonna be busy.

Snowdaddy

Novice Showdown!!!

The events and weights have been released!!!

Log Clean & Press for reps - 160lbs

Wagon Wheel (14") Axle Deadlift for reps - 435lbs.

Farmers Carry (30'+30') - 210lbs/hand.

Carry and Load Medley - 175lbs SB, 200lbs SB, 200-225lbs keg.

Truck Pull

I've got some work to do in the next two months but I'm certain I'll be ready.

Snowdaddy

Standing Log Press

The Charity Log Lift event is next month. The bonus is there's a Log C&P for reps at the Novice Show in April. That said, Log will be a staple in my training from now on. I bet you could guess the events and weights for the Novice Show have been released. I'll comment on that after training.

Rebounding - 45 minutes.

Standing Log Press - 70lbs/12 reps, 120lbs/12 reps, 2 sets/6 reps/140lbs, 3 sets/3,3,6 reps/160lbs.

Standing Log Curls - 3 sets/12 reps/70lbs.

I'm ok with this tonight. These were all strict presses with minimal leg drive. Which, is what I want. No supportive equipment either.

Snowdaddy

Buffalo Bar Squats

Got home from a course today a little later than usual. A quick snack then out to the garage for some Squats. I loaded the Buffalo Bar as something different and recorded a livestream on TikTok. More motivation.

Leg Swings and Dynamic Stretches.

Buffalo Bar Squats - 2 sets/8 reps/135lbs, 2 sets/8 reps/235lbs, 2 sets/6 reps/335lbs, 365lbs/6 reps.

Static Stretches.

A really solid training session. I'm pleased with the gain in volume. 

Snowdaddy

Sandbag Bench Squats

This exercise is awesome! After trying it last week I watched the following video.

Sandbag Bench Squats

Now I'm convinced it needs to be a staple in my training to improve my work capacity.

I've been feeling "Blah" lately. Taking a rest wouldn't be a bad thing. Training has been going well and strength is certainly up. Today went as follows.

Rebounding - 60 minutes.

Kettlebell Swings - 2 sets/25 reps/40lbs.

Sandbag Bench Squats - 2 sets/12,14 reps/150lbs.

Static Stretches.

On the last set of Sandbag Bench Squats I started to get a head ache. Interesting. Something to keep note of. It's happened before and went away.

Snowdaddy

Review the Program

I've kinda been off the rails lately WRT training. Consistancy has been really good and my numbers are going in the right direction. Here's a review of the simple program I came up with back in October 2025.

Monday - Barbell Squats

Tuesday - Sandbag/Keg Pick and Carry

Wednesday - Bench Press

Thursday - Off or Core

Friday - Deadlift

Saturday - Log/Axle C&P

Sunday - Off or Core

I'm still sorta on this. Each day can fluctuate a day or so. Obviously, I'm still filling up my rest time with Rebounding to keep my heart rate elevated. I've been feeling like crap lately. I've gone through the motions but there isn't much heart. Tomorrow I'm going to start things right with Squats. For now, some rest.

Snowdaddy

Bldg 21 Deadlifts and Log

At Bldg 21 there is a Rogue 8" log. I'm probably the only one who's used it. Again today I was feeling generally run down. No energy. Not too bad a training day. At least I did something.

Walking Warm Up - 3 laps of gym floor.

Light Stretches.

Deadlifts - 2 sets/6 reps/225lbs, 2 sets/6 reps/315lbs, 405lbs/3,1,1 reps.

Log C&P - 140lbs/1C,3P, 140lbs/1C,4P, 3 sets/190lbs/1C,0P.

Static Stretches.

Three cleans with 190lbs is about where I want to be. More to work on before the Charity Log Lift.

Snowdaddy

Inclined Bench Press

I was going to take a break today. Nope. However, it was kind of a rest day.

Rebounding - 30 minutes.

Inclined Bench Press - 3 sets/12 reps/135lbs, 3 sets/12,12,8+2+2 reps/225lbs.

Performing at an angle I haven't done in a while. Still happy to reach muscle fatigue hence the +2+2 reps.

Snowdaddy

Bldg 21 Squats

This is becoming a trend. I was called into work last night and had to get up early for an appointment. I only managed about 5hrs of sleep. Feeling knackered I took my time going through the motions.

Light Stretches and Leg Swings.

Squats - 2 sets/6 reps/bar, 2 sets/6 sets/135lbs, 2 sets/6 reps/225lbs, 315lbs/6 reps, 365lbs/6 reps.

Static Stretches

I was going to do a second sets of 365lbs for 6 reps but I felt a warm spot on the outside of my right knee. Everything else felt solid. Good time to stop. I did go into the weight room a use some machines. Standing Leg Curls for 3 sets of 12 reps and one set of Seated Leg Ext. I really hoped there was an adductor machine but no joy.

Snowdaddy

Log Press Training

A nice chunk of training this evening.

Rebounding - 100 minutes.

Seated Log Press - 75lbs/8 reps, 2 sets/8 reps/125lbs, 2 sets/8 reps/165lbs, 215lbs/6 reps.

Fat Bar Cable Ext - 3 sets/12 reps/30,35,40kg.

Seated Dumbbell Side Laterals - 3 sets/12 reps/20lbs.

Seated Dumbbell Curls - 3 sets/12 reps/20lbs.

Static Stretches.

I was going to do 2 sets of 215lbs however my shoulders felt slightly suspect. Another good training day.

Snowdaddy

Charity Log Press

I forgot to post about this year's Charity Log Press Competition. 

Now that I have a metal log I'm training for this properly. Right now I'm focused to statically pressing. Then I'll work on the clean before finally putting it all together. Last year with little to no experience I managed 190lbs this year will for sure be better.

Snowdaddy

Sandbag Sunday

A bit lethargic again today. Get out to the garage and just see what happens.

Rebounding - 60 minutes.

Static Hangs - 2 sets/15, 20 sec.

Sandbag to Shoulder (L+R) - 5 sets/2 reps/150lbs.

Static Stretches.

More Sandbag experience is always welcome and needed. Everytime I use it I learn. Now time for something to eat and off the work. 

Snowdaddy

Axle Tire Deadlifts

Again, my motivation isn't great. I'm certainly getting stronger and that should be more than enough to drive me. This afternoon I played with my toys. Axle, Tires and figure 8 straps.

Rebounding - 30 minutes.

Kettlebell Swings - 2 sets/20 reps/40lbs.

Axle Tire Deadlifts - 2 sets/8 reps/210lbs, 2 sets/6 reps/300lbs, 2 sets/6,10 reps/390lbs.

Static Stretches.

I was going to do 390lbs for 3 sets of 6 reps. I actually felt good enough to do the last set for 12 reps. Leave a little meat on the bone for next time. 390lbs for 10 reps equals my best on a bar. I believe this may be an axle record. Feeling strong. Now I gotta get ready for work.

Snowdaddy

Novice Showdown

My first full Strongman competition of the season has been announced.

Novice Showdown

Oh boy! I can hardly wait. Time to dial up the training.

Snowdaddy 

Keeping Busy

Nothing fancy or difficult today. My will to train today isn't there. I worked late last night and had a much needed nap at lunch. This evening I gotta do something.

Rebounding - 30 minutes.

Bench Sit Ups - 6 sets/12 reps (last set 20 reps).

Static Stretches.

Making sure to stretch today in preperation for possible Deadlifts tomorrow.

Snowdaddy

Seated Log Press

I'm stupid! After a really good Squat workout on Tuesday I didn't take the time to statically stretch. Of course, I'm suffering now. Seated Log Press is good medicine.

Rebounding - 60 minutes.

Seated Log Press - log (75lbs)/6 reps, 2 sets/8 reps/165lbs, 185lbs/6 reps, 195lbs/6 reps, 200lbs/6 reps.

Log Curls - 3 sets/8,10,12 reps/75lbs.

Now I gotta get ready for work.

Snowdaddy

Bldg 21 Squats

Follow up work on the base means I'm already there so, why not train at bldg 21.

Leg Swings and Dynamic Stretches.

Squats - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 2 sets/6 reps/225lbs, 2 sets/6 reps/315lbs, 365lbs/6 reps.

That's pretty darn good. I'm pleased. Now I gotta eat.

Snowdaddy

More Recovery

Still really stiff from Friday Deadlifts and even more from yesterday's upper body Push Pull.

Rebounding - 30 minutes.

Static Stretches Upper and Lower Body.

I may head out to bldg 21 tomorrow for some Squats. Still feeling great!

Snowdaddy

Push Pull Recovery

Last Deadlift day I did some Push Pull for some active recovery. It worked really well. The stiff an sore I was feeling was gone the next day. Deadlifts yesterday were awesome. This morning I am defenitely stiff and sore. Time for some Push Pull therapy.

Rebounding - 90 minutes.

Bench Press - 3 sets/12 reps/135lbs, 4 sets/12 reps/225lbs.

WG High Cable Rows - 4 sets/12 reps/50kg.

Over/Under Dumbbell Flys - 3 sets/12 per/15lbs.

WG High Cable Rows - 12 reps/50kg.

Perfect training for today.

Snowdaddy

Friday Deadlifts

I wanted to train at bldg 21 right after work. However, there was some kind of construction going on and the weightlifting equipment was all shifted away from the wall and the lifting platform. Oh well, maybe next week. Later on I'm out in the garage.

Rebounding - 30 minutes.

Deadlifts - (no belt) 2 sets/8 reps/225lbs, 2 sets/6 reps/315lbs, 2 sets/4 reps/405lbs, (belt) 495lbs/3 reps.

Static Stretches.

Damn that was fun. A little stiff and sore today from pushing my limits. 495lbs for three is awesome! Even the 405lbs sets felt much easier than previous attempts. Fun!

Snowdaddy