Nice job at the comp!
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Videos of my performance last weekend:
Event 1 (Last man standing log lift):
Event 2 (axle tire deadlift for reps, 90 seconds)
Event 3 (sandbag over bar, 60 seconds)
Event 4 (car push up hill)
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Video of my PR pull:
16.06.
Went to a pre wedding party (a “Polterabend”) I don’t know if that is a thing outside of Germany or if there is a translation. Was a fun evening but sleep was once again on the shorter side.
1a Push Press
Up to
90 kg x 1
100 kg x 1 - haven’t felt this heavy in months
105 kg x 0
95 kg x 3 - was max effort today. Wtf.
1b lat pull down
4 x 60 kg x 8
1c Core variation (First two roll outs, 3rd and fourth hanging Leg raise)
4 x 6-8
2a strict press
70 kg x 3
70 kg x 3
70 kg x 1
2b banded row
25, 15, 15
2c side Planke
2 x 1 minute wach side
3 seated DB Press
25 kg x 8
25 kg x 10
4 Tabata Bike Sprints
4 Minutes
Notes:
- this was by far the worst workout in a long time.
-was tired and drained from previous trainigs. Sometimes you don’t have it in you to push through. Being strong is more dependant on the mind than the muscles. If you can’t get yourself to think you are strong enough, you won’t be.
"If there is doubt there is no doub"t - Omar Isuf
Just something that went through my head. I am not mad, I just didn’t have it today. I will come back and I will be better. - this might have been my last barbell workout for about 1.5 weeks, depending on the hotel gym.
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Sorry I’m late on the reply, but congrats on a great first turn out and a good showing. Will check out the vids later!
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19.06
Thanks everyone, I hope that I can do a lot more in and probably for this sport in Germany.
Now I have good news everyone (imagine me as Dr. Farnsworth): the hotel gym ist decent! I can definitely do something there. The barbells are smaller and only 15 kg, weights are limited and so on but it is better than I have expected and I think you can’t expect more. Weather ist gorgeous, as is my girlfriend. Hotel is very nice and after I finish typing this I will jump in the pool. - Life is good after it hast been crazy hectic. Nice to have a break for a week.
1 Power Clean + Front squat
55 kg x 1 + 5
75 kg x 1 + 5
80 kg x 1 + 5
80 kg x 1 + 5
80 kg x 1 + 5
65 kg x 1 + 5
55 kg x 1 + 8
Got suprised that the gym closes for 3 hours over lunch time so I couldn’t so more. Still got in some much hated front squats.
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20.06
Used another barbell, that is only 10 kg and has no rotating sleeves.
1 strict ohp
50 kg x 6
60 kg x 2, 1
70 kg x 2
70 kg x 2
Wasn’t feeling this at all
2 Push Press
80 kg x 8
80 kg x 8
80 kg x 8
3 seated Smith machine shoulder/ high incline Press - I am in vacation! ;D
15 kg per side x 7
25 kg per side x 3
20 kg per side x 10
10 kg per side x 17
4 lateral raises
10 kg x 15
7,5 kg x 15
5 kg x 15
5 Curls db alternating
4 x 10-20
6 cabel shrugs
2 x Stack x 20 with hold at top
7 trx Reverse flys
2 x 10
8 Tabata treadmill sprints
With my condition, this was 4 Minutes of hell
21.06.
The lady that works in the hotel fitness center must think we are the dumbest people on vacation ever because we go there every day 
then again when do we have that much time?
1 barbell row
50 kg x 10
70 kg x 10
90 kg x 5 - this might actually bei a PR maybe ;D
80 kg x 8
2 lat pull down
12, 7, 7
3 DB row (I just count the handles as 2 kg)
32 kg x 8
42 kg x 5
42 kg x 7
4 assisted pull ups
Blue band x 5
Green band x 7
5 Tabata treadmill sprints
Same speed as yesterday
Notes:
- weather ist super nice
- also forgot to mention that I got an awesome massage from my girlfriend on monday which cleared up my sore back that I got from traveling.
- Tabata was easier than yesterday
22.06.
Found out that the lady does not think I am stupid. Was fun training today. I befriended a powerlifter from Belgium.
1 high bar pause squats (hands very wide because of elbow, also no sleeves)
60 kg x 5
80 kg x 3
90 kg x 1
100 kg x 1
110 kg x 1 (beltless)
120 kg x 1 (beltless) - PR for beltless
130 kg x 1
140 kg x 1 - PR (for pause squats in general and ties my best high bar squat ever which was with light wraps)
110 kg x 2 (beltless)
90 kg x 3 (beltless)
Pause incline bench
50 kg x 6
70 kg x 5
70 kg x 5
70 kg x 5
Push ups
20 kg x 5
10
Leg curls
20 kg x 10
30 kg x 10
40 kg x 10
50 kg x 10
GMs
60 kg x 8
60 kg x 10
Trx Push ups
10
Notes:
- high bar squats have never felt and looked this good! Very deep too.
- the 140 kg were very easy, no struggle at all
- I think I might have a squat PR in me. We will see next week.
- realized that I need to test my maxes next week to see if I get better with the new program. Will do that at the end of next week
23.06.
This must have been the most boring workout that I have ever done . Felt like an old lady.
1 25 min of stretching
2 planke
1 min
20 kg x 1 min
20 kg x 1min
3 side planke
1 min
1 min
4 paloff press
10, 10
5 20 min steady state on a statonary bike
No lifting today but a moment worth sharing. We were at this beautiful beach and we wanted to do some activity there. So we talked to the lady who sold it. She was very in shape.
She turned to my girlfriend and asked “do you work out, because it definitely shows” (pointing at her abs). I stood right next to her at probably 255-260 lbs. My girlfriend answered “yeah, we both do”. The lady didn’t look convinced that I was in fact working out.
Damn I need to get me some abs!
Probably need to lean out a bit in all seriousness.
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27.06.
Morning workout before work.
1 Push Press
Up to
80 kg x 3
90 kg x 1
100 kg x 0 ( beltless)
100 kg x 1 (belt in)
105 kg x 1
107.5 kg x 0
100 kg x 1
80 kg x 10 - ties rep PR
2 Seated DB Press
Drop set
Notes:
- really quick workout to see where I am at with my push press before my next training cycle.
- I will just skip the excuses, I didn’t bring it to hit my anticipated 110 kg. Maybe I just need a few more taining cycles.
- the lockout at 105 kg was pretty slow, which destroyed my elbows. So ist was clear that this would be my last successfull heavy attempt
29.06.
I guess this is one of the few places where people can actually understand how I feel. I was thinking about this session since the last squat session during my vacation. I thought of nothing else but this session for the last three days. I expected something big from myself - and I failed… badly!
1 squat (listing all the sets for a change)
bar x bunch
40 kg x 5
60 kg x 5
80 kg x 5
100 kg x 2
110 kg x 1
120 kg x 1
130 kg x 1 (belt from here)
140 kg x 1
150 kg x 0 (wraps from here) - wtf?! was pretty shattered after this
150 kg x 1 - really hard grind. Depth was pretty questionable. It wasn’t super high but I have done this way better
155 kg x 0 - just no…
140 kg x 1
120 kg x 5
Notes:
- my initial reaction was to drink whisky, eat Ben& Jerry’s, crawl under my blanket and listen to “all by myself” while I cry myself to sleep. Even though this is a joke I guess you can imagine that I got really down about this in all seriousness. My girlfriend did her very best to cheer me up but at first she didn’t get through to me. I don’t blame anyone if they can’t fully understand how someone feels in this moment. Even though this is a hobby for me and I am not even good at it, it still means a ton to me. I was really expecting to hit 160 kg and when I noticed that things weren’t moving I at least wanted to tie my PR of 155 kg but it wasn’t to be.
- I am not going to list excuses, it doesn’t matter to me. I didn’t bring it and that is the end of it.
- After I got through my initial phase of sadness and self pity I changed the direction of my thoughts and thought about something I said myself to @caesium32, that you can not complain about results you don’t get because of work you did not put in. I did not put a lot of work into my squat recently because of the comp and so I wasn’t able to hit a PR.
- funny fact: I hurt both of my hands in this squat workout. The right one setting up the catchers and the left one during my fall with 150 kg. Nothing bad though.
- also I did eat Ben& Jerry’s and I will drink whisky! I am going to fuel myself up for bench tomorrow
We all have shit days man. I feel the same way sometimes when I just botch something I should have hit. I guess since lifting is so simple you can directly tell whether you’re improving, stagnating, or regressing, which can make for some pretty immediate gratification or dissatisfaction.
Like you said think what you told me before and just try harder so you get it next time. In case you’ve forgotten though I’d have a read through your competition run down a few posts up where you set a new PR in every event. I think we tend to focus on the bad but there’s been a lot of good too.
30.06.
Thanks for the encouragement guys. I guess you can’t win them all. Speaking of which - my third ‘max workout’ didn’t go as planned either. I don’t really care that much anymore because 1 it is bench and 2 I already know that I need to put more work in to groove in the powerlifts.
1 bench press
Up to
80 kg x 3
90 kg x 1
100 kg x 1
110 kg x 1
115 kg x 1
120 kg x 0
100 kg x 5
2 pause bench
85 kg x 5
85 kg x 5
85 kg x 5
85 kg x 5
85 kg x 4 - roll of Shane
85 kg x 5 - probably easiest set?!
3 floor press
70 kg x 9
70 kg x 8
60 kg x 9
Feeling ridicilously weak and pretty disappointed at this point.
4 chest supported t bar row
5 x 10 with 30 kg
5 banded db bench press
22 kg + blue band x 10
17,5 kg + blue band x 10
12 kg + blue band x 10
6 face pulls
5 x 20
7 biceps curls
2 x 10 + drop set x 25
Notes:
- damn, volume kills me!
- Not that good but it could have been worse.
Important news: I am going to compete again. The oppurtinity is just too good to let it pass even though I would probably benefit more from a good off season. Competition is on the 30th of July, so not much time. The competition is included in Germany’s strongest disabled man and freaking Magnus Ver Magnusson will be there as a judge! It will also bei kind of a bit event. I am nervous and excited.
- Events will be Farmer’s Walk - 80 kg per hand for 40 meter - should be doable as I have done more.
- Log lift (clean every rep) with 70 or 90 kg for reps
- Axle deadlift (straps allowed I presume) with 180 or 220 kg for reps.
- Loading with “various objects”. No clue about weights and stuff
Oh snap, is Koe about to get ripped???
Puh I think I would need to lose huge amounts of weight for that. I don’t even know how much I would need to weigh for that.
I did plan in losing weight but nie that I have another competition right before me, I will probably stay at the weight I am currently ans then cut afterwards.
You are definitely welcome to give advice by the way! It seems like you have that shit figured out!
02.07.
Back felt off today. Warmed up a little more than usual.
1 axle deadlift (from the floor)
2 x 56 kg x 5
2 x 96 kg x 2
116 kg x 1
136 kg x 1
156 kg x 1
166 kg x 1
146 kg x 3
146 kg x 3
146 kg x 3
2 trap bar carry (40 meter, one turn and re pick)
126 kg - no belt and chalk
146 kg - no chalk
156 kg - no chalk
3 ssb pause squat
62 kg x 5
62 kg x 5
82 kg x 5
Notes:
- the difference between pulling with the tires and pulling from the floor is huge!
- felt not strong today and didn’t really push it. Felt pretty hard though.
- trap bar carries were very unfamiliar. It seemed as if I didn’t know how to use my feet. The strength is there but the foot speed isn’t.
- I have only 3 weeks to go, so I plan on deadlifting twice a week, carrying twice a week and log lifting twice a week
- unfortunately I don’t know from which height we are going to pull
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So like always the deadlift will be the biggest challenge in this contest. It is especially difficult since I don’t know from what height we are pulling.
At first I planned on using range of motion progression like @T3hPwnisher. Then on the other hand I am so not familiar with pulling from the floor that I would probably benefit more from just pulling from the floor.
I plan on having two deadlift days. One heavy day, like yesterday where I work up to a heavy single and do sets of 1-3 afterwards and one day dedicated to volume and speed, probably something like 10 x 3 with moderate weight.
Any thoughts on this @strongmanvinny2 , @T3hPwnisher , @TX_iron , @littlesleeper ?
I have three weeks to reach a 180 kg axle deadlift. Elevated I can probably do that right now. From the floor I most likely can not and would top out at around 170 kg maybe?
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