Per aspera ad astra (strongman Koestrizer)

Training Training Logs
6276

Did you see that in this years world strongest man they are going to have the max overhead as a flintstone lift. So stone weights on the bar and competitors can push press or use behind the head jerk. Going to be cool to see what weight they put over head.

Like Garry Taylor here back in 1995

4 Likes
6277

Yeah man I’m very excited for that! It’s actually the event I wanted back the most of all. Although looking at what people put out on IG and whatnot, I don’t expect anything huge. Actually guys nowadays struggle to hit what guys like Taylor did back then. I think the reason is that people back then had more of an athletic background and either through that or on it’s on experience with weightlifting. Taylor for example was a shot putter, so he will have had a lot of weightlifting training under his belt.
Guys nowadays struggle to get the bar to touch their back or their neck or are so physically huge that they almost have to grip the plates.

1 Like
6278

03.05.

1 deficit deadlift
3 x 6 @ 170 kg

2 banded high bar squat (wl wraps)
4 x 8 @ 100+ kg

3 farmer’s walk (no chalk)
5 x 30m with a turn @ 85 kg p.h.

4 back extensions
Skipped bc I had to rush to an appointment

Notes:

  • went in with very sore hamstrings and the deadlifts were torture. In general I was also very much unmotivated and didn’t want to do this. Feeling very sore everywhere these days.
  • warm up was 450m farmer’s walks with 25 kg p.h. (brought them to the gym)
6 Likes
6279

I was watching Gary Taylor on Talking strongman with Uncle Loz and he said in training he did something like 260kg. Damn that is strong.

1 Like
6280

I haven’t seen much being put out by the big guys but I’d rank the more technically able pretty high on this event this year. O’Dwyer and Bishop are looking rather sharp. Martins has used a split jerk in the past, I don’t know if the time is sufficient to get back to that.
I think most of the guys would be better off not trying to learn the btn press or let alone a split jerk in that short amount of time.
Two guys I would have loved to see in this would be Iron Biby (declined invitation once again) and Dimitar Savatinov (biggest push press in training I have personally seen from a strongman).

2 Likes
6281

05.05.

1 btn push press
3 x 10 @ 90 kg

Last set was the best by far. This is quite the challenge to learn.

2 strict press
3 x 12 @ 65 kg

3 pull ups - 20 total
5, 4, 4, 2, 3, 2

4 incline bench press
3 x 15 @ 65 kg

5 rear delt destroyer set
30 @ 20 kg (partials) into
30 @ 12,5 kg (partials) into
10 @ 5 kg (as much rom as possible) into
10 @ 2,5 kg (same)

6 biceps
Some strict curls for a gym challenge. Turns out I’m not strong.

Cardio
Assault bike steady state
10 km in 21 min.

2 Likes
6282

06.05.

1 deadlift
4 x 6 @ 185 kg

2 front box squat
4 x 5 @ 100 kg

My goal here is to mainly work on thoracic extension and rigidity in my upper body, not so much to work my quads. Really hard movement. In the off season I would eventually like to try a bottoms up front squat from jerks blocks just below my usually dipping depth to improve my ohp.

3 pendlay row
3 x 8 @ 115 kg

4 rdl
3 x 10 @ 130 kg

This concludes a very hard training week. I’m really out of my mojo right now. But ticking off the boxes.

6 Likes
6283

10.05.

1 double paused power jerk (3ct.)
6 x 4 @ 110 kg

Strained something in my traps. Pain when rotating rotating my head to the right or lateral flex to the right. Minor though.

2 log lift (clean once)
3 x 5 @ 101 kg

Decided to put this into the next gear.

3 lat pulldown
4 x 15-20 @ 10

4 dips
3 x 8 @ 7,5 kg
1 x 7 @ 7,5 kg

5 rear delts
4 sets with some rehab/ prehab

6 biceps
Bit of rope curls

Notes:

  • pretty solid. I’ll start working with top sets on the paused press. I think I build a solid base of volume for it.
4 Likes
6284

I don’t know why but these feel really good. I can focus more and my upper back, I don’t bend as much

1 Like
6285

Yeah definitely. Really hard movement though. At least for me, haha.

1 Like
6286

Your deadlift is looking good!

And I like those box front squats too. It looks like you’re really getting some work out of them.

2 Likes
6287

Thanks mate!

6288

11.05.

1 deficit deadlift
6 @ 180 kg
3 x 6 @ 165 kg

Decided to switch to top set and back offs instead of straight volume. I think this will allow me to make better strength progress while still keeping volume high enough to make gains. I also did add a set. The top set moved lovely but I didn’t want to go heavier today.

2 high bar squat against bands (wl wraps)
4 x 8 @ 110+ kg

3 farmer’s walk
3 x 30m (with turn) @ 95 kg p.h.

4 farmer’s hold
125 kg p.h. x 21 sec

Pleased! Could have gone a little bit longer.

5 ghd back raises
3 x 15 @ 20 kg

Notes:

  • good, hard training.
3 Likes
6289

This is the best kind. Well done sir.

1 Like
6290

12.05.

1 btn push press

3 x 8 @ 100 kg

2 circus dumbbell (handle)
I think I got like 54-56 kg and failed 62-64 kg by very little.

I was looking at a possible competition that featured cdb in a medley, that made me curious. I could certainly go 70+ kg with proper equipment and specific training, I think. The contest however has 80 kg in a 4 piece medley. That’s nuts.

Now I gave my strongman class

3 strict press
3 x 10 @ 70 kg

Very easy.

4 incline bench press
3 x 10 @ 70 kg

Very hard, haha.

5 a bit of band stuff for rear delts

Cut training short because it was so late and I was out of it at this point.

1 Like
6291
1 Like
6292

13.05.

1 deadlift
5 @ 200 kg
4 x 5 @ 180 kg

Moved not very powerful but very good from a mechanical standpoint.

2 box front squats
6 x 4 @ 105 kg - daaamn this is masochistic

3 pendlay row
3 x 6 @ 120 kg

4 rdl
3 x 10 @ 135 kg

Finally good again.

5 one arm hang
2 x 10 sec.

I feel like I’m putting in good work rn.

Also: Don’t eat chickpeas before deadlifts, lads.

5 Likes
6293

17.05.

It was a late workout after a long day of work. Exhausting. I was in a great mood throughout though.

1 double paused power jerk (3ct)
3 @ 120 kg
4 x 3 @ 110 kg

2 “jerk drives(?)” Mini front squats from jerk blocks
6 @ 160 kg
6 @ 180 kg

3 log lift
4 x 2 @ 106 kg
3 @ 106 kg

4 lat pull down
4 x 12-15

5 dips
3 x 8 @ 7,5 kg
7 @ 7,5 kg

6 rear delt drop set
7 biceps drop set

Notes:

  • not to happy with the design of this day. I may move log onto the 2nd day or rotate heavier and lighter weights weekly. I can feel this morning that my lower back is stressed from log, so that’s already starting to tap into the recovery from/ for lower body workouts.
  • I am sorry for not being as active as I used to in your logs guys and girls. I seem to lack the time and focus for tnation atm. I catch up here and there, so I’m not gone, I am just not contributing much. Always ready to be asked/ interacted with though.
3 Likes
6294

17.05.

1 deficit deadlifts (power bar, 15 kg bumpers)
5 @ 185 kg
3 x 5 @ 165 kg

2 banded high bar squats (wl wraps)
4 x 6 @ 120+ kg

The bands add about one metric ton. Probably each. Nah but it’s decent.

3 farmer’s walk
3 x 30m with a turn @ 105 kg p.h.

This was a shot show. On two of three sets I absolutely fucked up the turn!

4 ghd back raises
3 x 25 @ 20 kg

Overall good training.

1 Like
6295

20.05.

Slept very, very little this week. Then from Thursday to Friday about 3 hours. My own fault for that night in particular and no regrets. Had a 2 hour nap after work and then went to train. But it turns out you need sleep to make gains.

1 btn push press
6 @ 105 kg
5 @ 105 kg
6 @ 105 kg

Very weak today. I think contextually fitting. Still pissed.

2 strict press
3 x 8 @ 80 kg

3 pull ups
5 x 3 @ 5 kg

4 incline bench press
3 x 8 @ 80 kg

5 rear delt flys
4 x 15

6 biceps
4 x 6-8 strict curls against wall

3 Likes