Chase Karnes' Kentucky Strong: 5/3/1 for Strongman

Program Description

You will be using the 5/3/1 protocol on the overhead press, incline bench press, deadlift, front squat, log clean & press, yoke walk, and farmers walk for the program above. As you can see, each cycle lasts four weeks, and I have two cycles laid out for a total of eight weeks. Week 1: 3x5 Week 2: 3x3 Week 3: 3x5, 3, 1 Week 4: Deload And for the moving events it’ll be: Week 1: 3x Distance Week 2: 3x Distance Week 3: 3x Distance Week 4: Deload To determine the weights used for all of the lifts above (excluding the moving events), you’ll take your 1RM and figure 90% of this number. All of your calculations are now based off of this number. Week 1: 3x5 @ 65%, 75%, 85% Week 2: 3x3 @ 70%, 80%, 90% Week 3: 1x5 @ 75%, 1x3 @ 85%, 1x1 @95% Week 4: Deload 3x5 @ 60% So if your 1RM on the log press is 330 pounds, you use 300 pounds (90%) Here is how it works for the log press in this example: Week 1: 195x5, 225x5, 255x5+ Week 2: 210x3, 240x3, 270x3+ Week 3: 225x5, 255x3, 285x1+ Week 4: 3x5 @ 180 Increase training max by five pounds and recalculate. Week 5: 200x5, 230x5, 260x5+ Week 6: 215x3, 245x3, 275x3+ Week 7: 230x5, 260x3, 290x1+ Week 8: 3x5 @ 185 Increase training max by five pounds and recalculate. When you see the 5+, 3+, or 1+ that simply means that you’ll perform as many reps as possible with that weight (preferably leaving one to two reps in the tank). You’ll focus on setting rep PRs and then beating those rep PRs in upcoming weeks. You’ll increase your training max by five pounds on overhead press, incline bench press, and log press. You’ll also increase your training max by 10 pounds on the deadlift and front squat. On to the Moving Events Most of you are probably wondering what I mean by “3x Distance.” This is what you do: Let’s say your best yoke run with no drops is 750 pounds for 80 feet. Take 90% of 750 pounds. This would be 675 pounds. Figure 65%, 75%, 85%. That would be 440 pounds, 505 pounds, and 575 pounds. Now figure 70%, 80%, 90% of that original 675 pounds. That would be 475 pounds, 540 pounds, and 610 pounds. Now figure 75%, 85%, 95% of that original 675 pounds. That would be 505 pounds, 575 pounds, and 640 pounds. We now have our weights. Week 1: 440x80 ft., 505x80ft., 575x80 ft. Week 2: 475x80ft., 540x80ft., 610x80ft. Week 3: 505x80ft., 575x80ft., 640x80ft. Week 4: *Omit for the yoke walk. *For farmers walk, you’ll run around 60% and focus on speed. You’ll increase your training max for the yoke walk by 10 to 15 pounds and your farmers walk by 10 pounds at the end of each cycle. These can also be done for frame carries. These would be done for the heaviest weight you’ve done for a certain distance with no drops. For the yoke walk, farmers walk, and frame carry, I’d recommend sticking with a distance no shorter than 50 feet and no longer than 100 feet. If you want to perform a turn on the farmers, that’s fine. Just make sure you figure your percentages based on your best farmers walk with a turn and no drops.

Program Overview