** British Strongman Legend Jamie Reeves provides Strength Training Tips on Improving the Deadlift and Overhead Press.
Ask any strongman which exercise builds up constructive strength towards strongman training, Nine out of Ten will tell you it is the Dead Lift. Not only is it an exercise that is a compound movement, (using many different muscles), it also demands discipline and a good work ethic to keep pounding away workout after workout. Aggression and determination are needed to keep attacking the bar with positive thoughts.
Here is a Dead lift routine for an Intermediate or Novice lifter who is stuck in a rut or needs a kick to regain their confidence. This lift, which in most strength fanatics eyes, determines “pure strength”. Take your maximum Dead Lift and add on 2.5% of the total weight, so if your max lift was 200kg (441 lbs) your new projected max is 205kg (451lbs)
Follow this schedule and we will see you break through with a Personal Best Lift.
Week 1 – 75% = 152.5kg for 4 sets of 5 reps.
Week 2 – 80% = 165kg for 3 sets of 5 reps.
Week 3 – 85% = 175kg for 3 sets of 3 reps.
Week 4 – 90% = 185 kg for 3 sets of 2 reps.
Week 5 – 92.5% = 190kg for 2 sets of 2 reps.
Week 6 – 95% = 195kg for 1 set of 2 reps.
Week 7 – warm up to around 85-90% all in singles and then 3 attempts,
1st Lift – 190KG
2nd Lift – 197.5KG
3rd Lift – 205KG….A new Personal Best.
Having a plan is an effective tool in building strength, it helps with discipline and focus in workouts.
Stick with the gameplan, committ to the workout and stay intensely focused, and we may see you as the next WSM contest.
Shoulder strength is a major factor in strongman and an athlete with pressing power often out-lifts a good Olympic weight-lifter. This is mainly because most of the awkward objects like logs, barrels or stones don’t allow an Olympic lifter to exercise his technique, they must depend on pure power.
One thing is that is required for overhead lifting is strong muscles to keep the body stable and able to execute the press, this can only be developed by pressing in the standing position along with a strong trunk that has been built by a comprehensive power/strength building programme, hence the saying “you can’t shoot a cannon out of a canoe”.
Some of the best exercises for building shoulder strength are the stood press either with a barbell by using a push press (involving legs) or a strict press (with straight legs) this can be done also with a log or a stone and also by using dumb-bells in the stood position with palms facing each other (same as the log).
The best rep range found to achieve this was by coming down to 5s and 3s as the competition gets close, having built a strong base with 8 rep sets.
If you do have access to a log or a stone, It would advisable to use the implements once every 2 weeks, It is also valuable to use the dumb-bells in a stood position every week, you can switch between barbell and log as the main exercise and supplement this with some front lateral raises with either a barbell or dumb-bells.
An excellent exercise to complement these workouts is the narrow grip bench press for the triceps as this is probably the best strength building exercise for the triceps and will give you a strong lock-out when pressing overhead.
Remember, shoulder strength is a strongmans calling card, it can turn good athletes into champions.
Lost gems from strength great. Jamie was/is always very articulate and intelligent.