Jamesy Cakes: March 2025

Morning weight: 247#

Current program:

16 Week/6 Day Strongman.

3 pressing/3 pulling/3 leg days.

Weekly Split:

• Day 1: Pressing (Strength)

• Day 2: Pulling (Strength)

• Day 3: Legs (Strength)

• Day 4: Pressing (Volume)

• Day 5: Pulling (Volume)

• Day 6: Legs (Volume)

• Day 7: Active Recovery (Stretch/Walking)

Weeks 1-4 (Strength)xx

Day 1 - Pressing (Strength)xx

1. Log Press or BB OH: 5 x 3-5

2. Incline DB Press: 4 x 8

3. DB Shoulder Press: 4 x 6-8

4. Dips: 3 x 6-8

5. Front Raise: 3 x 12-15

Day 2 - Pulling (Strength)xx

1. Deadlift: 5 x 3-5

2. Pull-Ups: 4 x 5-8

3. Pendlay Rows: 4 x 6-8

4. Chest Supported DB Row: 3 x 8

5. Sand Bag: 4 x 75’

6. Hammer Curls: 3 x 8-10

Day 3 - Legs (Strength)xx

1. Back Squat: 5 x 3-5

2. Romanian Deadlifts: 4 x 8

3. Walking Lunges: 4 x 10-12 steps per leg

4. Standing Calf Raises: 3 x 12-15

Day 4 - Pressing (Volume)xx

1. Log Press: 4 x 3-5

2. DB OH Press: 4 x 6-10

3. Incline DB Bench: 4 x 6-10

4. Tricep Rollback: 4 x 8-10

5. Lateral Raises: 3 x 12-15

Day 5 - Pulling (Volume)xx

1. Deadlift (Speed): 4 x 5 @ 70% 1RM

2. Hammer Strength Lat Pull: 4 x 8

3. Upright Row: 4 x 8

4. Cable Lat Pulldown 4 x 8

5. EZ Bar Curls: 3 x 12

6. Farmer Carry

Day 6 - Legs (Volume)xx

1. Front Squat: 4 x 6-8

2. Walking Lunges: 4 x 12-15 per leg

3. Leg Press: 4 x 8-10

4. Leg Ext: 4 x 12

5. Seated Calf Raises: 4 x 12-15

Weeks 5-8

Increase weights by 2.5-5% on strength days and increase volume (more sets or reps) on volume days. Focus on improving technique and building endurance.

Day 1 - Pressing (Strength)

1. Log Press or Barbell OH Press: 5 x 3-5

2. Strict DB Shoulder Press: 4 x 6-8

3. Dips (Weighted): 4 x 6-8

4. Face Pulls: 3 x 12-15

Day 2 - Pulling (Strength)

1. Deadlift: 5 x 3-5

2. Weighted Pull-Ups: 4 x 5-8

3. Barbell Rows: 4 x 6-8

4. Hammer Curls: 3 x 8-10

Day 3 - Legs (Strength)

1. Back Squat: 5 x3-5

2. Romanian Deadlifts: 4 x 6-8

3. Walking Lunges: 4 x 10-12/leg

4. Standing Calf Raises: 3 x 12-15

Weeks 9-12

Shift towards more sport-specific movements (i.e., yoke, atlas stones, sandbag carries).

Incorporate more strongman events into your training, but maintain the foundation of pressing, pulling, and legs.

Day 1 - Pressing (Strength Focus)

1. Log Press: 5 sets of 3-5 reps

2. Strict Dumbbell Press: 4 sets of 6-8 reps

3. Dips: 4 sets of 6-8 reps

4. Face Pulls: 3 sets of 12-15 reps

Day 2 - Pulling (Strength Focus)

1. Deadlift (Heavy): 5 sets of 3-5 reps

2. Atlas Stones (or Stones Simulation): 4 sets of 3-5 reps

3. Pull-Ups (Weighted): 4 sets of 5-8 reps

4. Barbell Rows: 4 sets of 6-8 reps

Day 3 - Legs (Strength Focus)

1. Yoke Walk: 3-4 sets of 30-50 feet (increased distance each week)

2. Back Squat: 5 sets of 3-5 reps

3. Romanian Deadlifts: 4 sets of 6-8 reps

4. Standing Calf Raises: 3 sets of 12-15 reps

Weeks 13-16

For the final phase, we focus on peaking for maximal strength. The volume on pressing, pulling, and leg days will be reduced, but the intensity will increase.

Day 1 - Pressing (Peaking)

1. Log Press: Work up to 1-3 reps (90-100% 1RM)

2. Strict Dumbbell Press: 3 sets of 6-8 reps

3. Dips (Weighted): 4 sets of 5-8 reps

Day 2 - Pulling (Peaking)

1. Deadlift (Peaking): Work up to 1-3 reps (90-100% 1RM)

2. Pull-Ups: 4 sets of 5-8 reps

3. Barbell Rows: 4 sets of 6-8 reps

Day 3 - Legs (Peaking)

1. Yoke Walk: 3 sets of 40-60 feet

2. Back Squat: Work up to 1-3 reps (90-100% 1RM)

3. Romanian Deadlifts: 3 sets of 6-8 reps