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MST Systems 6 Week Log Press Program Spreadsheet

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This is a 6-week log press peaking program from MST Systems, the UK strongman outfit run by coach Shane Jerman. You press the log twice a week, once explosive and once strict, and build toward a new max log by the end.

It’s a peaking block, not a beginner plan. You should already know your log press max and be comfortable cleaning and pressing a log.

We built it into a Lift Vault spreadsheet that fills in your Day 1 opening loads from your log max, so you enter one number and start training.

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12 Week Intermediate Strongman Program Spreadsheet (Big Loz)

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Once you have a base of strongman training, you need a plan that pushes your main lifts hard while still building your events. This free 12 week intermediate strongman program comes straight from Laurence “Big Loz” Shahlaei, a 10x World’s Strongest Man competitor, published through Cerberus Strength.

You train 4 days a week across three 4-week blocks. The deadlift, strict press, safety bar squat, and push press all run on percentages that wave up to heavy singles, and the program peaks in weeks 11 and 12 with a PB attempt on deadlift and push press. Accessories, carries, and events round out each day.

We built the whole thing into an interactive spreadsheet. Enter your four main maxes once and every working weight prints out as “weight x reps” for all 12 weeks. Accessories and events have green cells you fill in as you train.

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8 Week Beginner Strongman Program Spreadsheet (Cerberus)

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Strongman is one of the most fun ways to get strong, but most beginner plans either skip the events or assume you already own a full strongman gym. This one does neither. It’s a free 8 week beginner strongman program from Cerberus Strength, the brand built around 10x World’s Strongest Man competitor Laurence “Big Loz” Shahlaei.

You train 3 days a week. Two gym days build your press, pull, and squat, and the third day is events, where you pick a couple of strongman movements and learn to handle them. The main lifts run on percentages of your one-rep max, so the weight climbs in a planned way across the 8 weeks.

We turned the free PDF into an interactive spreadsheet. Enter your maxes once and every working weight for all 8 weeks fills in for you, so you can skip the math and just lift.

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Brian Alsruhe Conjugate Program

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Brian Alsruhe’s conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods (dynamic effort, max effort) to stimulate strength gains. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program.

Max effort days [Read more…]

16 Week Strongman Wave Program Spreadsheet

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Known simply as “wave program” via Strongman Ontario. It is a 16 week program, run 4 days per week.

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12 Week Strongman Deadlift Program Spreadsheet

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A 12 week deadlift program found on Strongman Ontario. Is it strictly a strongman program? Probably not – I’m sure it would benefit anyone looking for a ton of deadlift volume. [Read more…]

JV Askem Strongman Periodized Program

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This is a periodized program based on JV Askem’s article below. It aims for a 3% increase in strength over 8 weeks. Be sure to read the article below to help understand it better. [Read more…]

JV Askem 5×5 Compound Movement Program

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This is a simple 5×5 method that was developed based on JV Askem’s 5×5 training principles. You can find those below, originally featured here.

The spreadsheet comes with [Read more…]

Frozenkilt 8 Week Overhead Press Program Spreadsheet

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This is Frozenkilt’s pressing program, which is an 8 week, 4 days per week program that focuses on bench press, overhead press (aka military press), and dumbbell press. [Read more…]