u/Trynds Third Nip's Strongman Program

	A	B	C	D	E	F	G	H	I	J	K	L
1	u/Trynds_Third_Nip's Strongman Program
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3		1rm		**Only enter info into yellow boxes.
4	OHP	200		Spreadsheet based on the following posts:				1	2	3
5	Deadlift	500		Events are based on upcoming competition events. Use competition weight if you can handle it, if not lower the weight.
6	Bench	300		After the last week you can test new maxes to plug in for next cycle or add 1% to maxes.
7	Squat	400
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9	Week 1
10	Day 1	Sets x Reps	Weight	Day 2			Day 3			Day 4
11	OHP	3 x 6	150	Deadlift	3 x 6	375	Bench	3 x 6	225	Squat	3 x 6	300
12	Event	2x5, AMRAP		Event	2x5, AMRAP		Event	2x5, AMRAP		Event	2x5, AMRAP
13	F/S/R Shoulder Raises	3 x 15		Back Extension	3 x 20		Floor Press	3 x 10		Belt Squat	3 x 12
14	Earthquake Bar OHP	2 x AMRAP					Flat DB Press	3 x 12		Calf Raises	3 x 20
15							Pushups	2 x AMRAP		Lunges	2 x 100ft
16	Week 2
17	OHP	4 x 3	170	Deadlift	4 x 3	425	Bench	4 x 3	255	Squat	4 x 3	340
18	Event	2x5, AMRAP		Event	2x5, AMRAP		Event	2x5, AMRAP		Event	2x5, AMRAP
19	F/S/R Shoulder Raises	3 x 15		Back Extension	3 x 20		Floor Press	3 x 10		Belt Squat	3 x 12
20	Earthquake Bar OHP	2 x AMRAP					Flat DB Press	3 x 12		Calf Raises	3 x 20
21							Pushups	2 x AMRAP		Lunges	2 x 100ft
22	Week 3
23	OHP	3 x 5	155	Deadlift	3 x 5	390	Bench	3 x 5	235	Squat	3 x 5	310
24	Event	2x5, AMRAP		Event	2x5, AMRAP		Event	2x5, AMRAP		Event	2x5, AMRAP
25	F/S/R Shoulder Raises	3 x 15		Back Extension	3 x 20		Floor Press	3 x 10		Belt Squat	3 x 12
26	Earthquake Bar OHP	2 x AMRAP					Flat DB Press	3 x 12		Calf Raises	3 x 20
27							Pushups	2 x AMRAP		Lunges	2 x 100ft
28	Week 4
29	OHP	4 x 2	175	Deadlift	4 x 2	440	Bench	4 x 2	265	Squat	4 x 2	350
30	Event	2x5, AMRAP		Event	2x5, AMRAP		Event	2x5, AMRAP		Event	2x5, AMRAP
31	F/S/R Shoulder Raises	3 x 15		Back Extension	3 x 20		Floor Press	3 x 10		Belt Squat	3 x 12
32	Earthquake Bar OHP	2 x AMRAP					Flat DB Press	3 x 12		Calf Raises	3 x 20
33							Pushups	2 x AMRAP		Lunges	2 x 100ft
34	Week 5
35	OHP	3 x 4	160	Deadlift	3 x 4	400	Bench	3 x 4	240	Squat	3 x 4	320
36	Event	2x5, AMRAP		Event	2x5, AMRAP		Event	2x5, AMRAP		Event	2x5, AMRAP
37	F/S/R Shoulder Raises	3 x 15		Back Extension	3 x 20		Floor Press	3 x 10		Belt Squat	3 x 12
38	Earthquake Bar OHP	2 x AMRAP					Flat DB Press	3 x 12		Calf Raises	3 x 20
39							Pushups	2 x AMRAP		Lunges	2 x 100ft
40	Week 6
41	OHP	4 x 1	180	Deadlift	4 x 1	450	Bench	4 x 1	270	Squat	4 x 1	360
42	Event	2x5, AMRAP		Event	2x5, AMRAP		Event	2x5, AMRAP		Event	2x5, AMRAP
43	F/S/R Shoulder Raises	3 x 15		Back Extension	3 x 20		Floor Press	3 x 10		Belt Squat	3 x 12
44	Earthquake Bar OHP	2 x AMRAP					Flat DB Press	3 x 12		Calf Raises	3 x 20
45							Pushups	2 x AMRAP		Lunges	2 x 100ft
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