Pre-olympic/strongman strength program

[homeslizzle1985]

I've been lifting for almost 6 years and I've been competing in powerlifting and strongman for 2 years. I did pretty well in both (3rd and 5th in my PL meets and 3rd in srongman) but I decided I needed to start over from the ground up and drop my excess bodyfat. (I was right at 300 lbs, almost 30% BF) I also strained two of my rotator cuffs and haven't been able to flat bench for a while.

I have since dropped my BF down to 11% but I am only 210 lbs. now and 6'5. I am training to begin competing in strongman again in a year or two and I also want to begin Olympic weightlifting in a few months when I move near a coach. Like I said, I have started from the ground up and I'm not using any 'roids, wraps, belts, or supplements - just chalk and food.

I'd like some input on the program I've put together. I've lost a lot of strength losing weight and so my goals for the next month are pretty moderate:
5+ unassisted pull-ups [currently able to do 2 - very wide overhand grip]
Squat 300x5 Olympic depth (ass on calves) [275 current 5RM]
Deadlift 315x5 (both overhand, conventional, no belt, etc) [300 current 5RM]
Also looking to add some mass to shoulders and arms

I am used to training most days and I don't think overtraining should be an issue.

Monday
Squats: work up to heavy x3
Pull-ups: 5x5 (assisted)
BB Rows or T-Bar: 3x8-10
Decline Sit-ups: 4x15-20

Tuesday
Split Jerks: work up to heavy x3
Push-ups: 4x12-15
Tricep Movement: 4x15-25

Wednesday
Deadlifts (alternate BB and neutral grip): work up to heavy x5
Weighted Lunges or Weighted Step-ups: 3x6-12 (very short rest periods)
Bicep Movement: 4x15-25
Stability Ball Crunches: 3x20-30

Thursday
Incline or OH Press (BB or DB): work up to heavy x3
Push-ups: 4x12-15
Shrugs: 3xfailure
Tricep Movement: 4x15-25

Friday
Squats: 6x5 (70-80% of 1RM for form/explosiveness)
Pull-ups: 2x12 (assisted), 2-3xfailure (unassisted)
Bicep Movement: 3x15-25
Weighted Decline Sit-ups: 3x6-12

Let me know what you think!

 

[homeslizzle1985]

I should explain and note a couple of other things:
1. I do a LOT of stretching.

2. On Fridays, I plan on swapping out back squats for OH squats and front squats; another possibility is dropping down to 4 sets of back squats and doing an additional 3-4 sets of OH or front squats.

3. At least one day a week I do farmer's carry - 100-150lbs. each hand around a 1/10 mile track for time; usually perform 2-3 sets. This is for grip endurance as well as event-specific for strongman. I vary the day on which I perform these based on how I am feeling.

4. 3-4 days/week I walk to the gym for my 'cardio;' It's about a 2-mile walk. I also play tennis a couple of times each week.

 

[Bonkme2]

No event day? Stones, tire, log, etc...?
Traditional gym lifts don't translate to that stuff completely. If you want to be good in competition, you need to practice the events.