US Strongman training Big Jon Ward My Sports Nutrition

The Week After Competition


The week after a competition always depends on how you feel. Sometimes I have trained again the next day but this last week it was the complete opposite! I felt like I had been hit by a bus, which meant a steady week at the gym.






Tuesday I started off with some close grip bench press.


  • 12 X 135lbs
  • 12 X 135lbs
  • 10 X 225lbs
  • 8 X 315lbs
  • 6 X 365lbs
  • 2 X 405lbs
  • 2 X 405lbs

One Arm Dbell Bent over Rows


10 X 150lbs X 10 Sets


Hanging legs raises


10 X Bodyweight X 5 Sets


Short session, nothing too heavy.


Wednesday was Deadlift day-I began with 18" Deadlifts just working on sets of two.

  • 2 X 405lbs
  • 2 X 495lbs
  • 2 X 585lbs
  • 2 X 675lbs
  • 2 X 765lbs

I then worked on Deficit Deadlifts. With the Deadlift bar on the ground at normal height I was stood on lifting block bring my feet level to the bar height. The aim here was to improve my hamstring flexibility and explosiveness off the floor. I used 405lbs for 5 sets of 6 reps, some I attempted straight legged to really stretch out my Hamstrings.


I finished off the day with some assistance work on my lower back and seated rows.


Friday was my 3rd and final session at the gym for the week which meant it was time for some Overhead Pressing.


Push Press


  • 10 X 135lbs
  • 10 X 135lbs
  • 6 X 225lbs
  • 4 X 275lbs
  • 2 X 295lbs
  • 1 X 315lbs
  • 1 X 335lbs
  • 1 X 345lbs

Seated Dbell Press


10 X 100lbs X 5 Sets


I finished off the session with some light Dbell raises, tricep work and seated strict pressing with added band resistance-working on my explosiveness.


No PR's attempted this week, kept it steady after my competition and feeling fresh and ready to go for this week’s training. The buildup to my next competition starts now.