Either that or he experiences financial loss after his prices increased. Either way it’s a chance for me.
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Hey mate, some good vibes in here lately. Glad you enjoyed your comp.
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Thanks old mate, life truly is better than ever in most regards. Very stressful and hectic af but good. Not sure I’d truly honestly would have it any other way. Although it’s a walk on razor’s edge sometimes. Right now the battery is pretty empty but I still feel good.
4 Likes
I got locked out of my account and sort of said fuck it and went MIA but I am back and honored you’ve said that.
Life is weird sometimes and it takes perspective to really see things as they are. If you’ve competed 12 times, it’s safe to say you’ve probably earned a break. No shame in it.
I will also say, you are only young once, and you might regret throwing in the towel later. Or you won’t.
I can say I still enjoy pushing my body. Part of it is overcoming what I thought was undoable in the past. I suppose that’s the driving factor for me. To know I always have more to give keeps me showing up, even if I am unmotivated to do the work. I am also a bit sick in not letting myself settle for being ordinary. I’m really not that different from anyone else, but we all have our reasons.
I somehow still believe everything happens for a reason in this mad world. Be proud and remember we can make meaning out of any situation. (maybe I’m telling myself this in hindsight but I hope you can glean something from my rant lol).
5 Likes
30.06.
Just doing some fun things I never do.
1 (loose) single ply squat to boxes (wsm style)
220 
240 
Same as last time I did something comparable. Walkout was terrible (kept hitting the crossfit rack). 220 moved very fast. Haven’t done any squats in a couple of weeks. All in all pretty fun. With some training 240 would go up.
2 Jefferson curls
3 x 8 @ 40 kg
2 Likes
01.07.
1 btn push press + split jerk
1 + 1 @ 100 kg
1 + 1 @ 110 kg
1 + 1 @ 120 kg
Jerks from here
1 @ 125 kg - not bad for only trying this for the 2nd time ever
1 @ 130 kg
1 @ 135 kg
Bunches of fails @ 140 kg. Really wanted to hit this on my first real try with this technique, haha. Got really close on some of those.
Yeah that’s it. Glad to get back to a structured program next week. This was fun and honestly with pretty much no idea ehat I’m doing and the 2nd time ever doing it, I probably have potential here. So if I fail to press 150 kg the regular way, I’ll revisit this, haha.
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Congrats on doing the competition, regardless of results! Glad to see things are still humming along in here. Keep it up Ko!
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Thanks man, great to see you in here again! How’s life? Still putting us all to shame in lifting, I assume?
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Things are good, thanks! Living the busy Dad life now with two young boys, but I’m loving it.
Training has been consistently sporadic lol. Probably averaging 2 days per week over the last several months. In a place now that I can start to turn training up a notch now that sleep is reaching 4.5+hrs per night consistently and we are settling into a better routine. I haven’t done a lot of strength testing recently, other than a ME deadlift pull a few weeks ago but I feel like my strength isn’t too far gone!
3 Likes
Haha it never is too far gone with you, you freak! Happy to hear you’re doing well, buddy. 
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04.07.
Back to work
1 deadlift (power bar)
6 x 6 @ 120 kg
2 high bar squat - 30 sec eccentric (yeah you read that right)
3 x 1 @ 100 kg
I needed an app to count for me. 3 singles and your legs are shaking.
3 farmer’s wallk
6 x 15 m @ 65 kg p.h. - EMOM
4 ghd back raises (snatch grip barbell)
3 x 15 @ 40 kg
Very heavy to start with. Hams were annihilated.
Good first day. Rather low loads which is good bc my erector isn’t all the way there yet and I moved furniture for 6 hours on Saturday.
7 Likes
Hey, did you see there’s another 2nd league cup scheduled up north near Hamburg? Events look interesting.
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Yeah mate looks really cool! Coach wants me to sit it out though and build some strength up for the comp in September.
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05.07.
1 strict log press (clean once)
3 x 16 @ 56 kg
2 pull ups
3 x 6 (2 + 2 + 2) clusters - 30 sec rest between doubles
3 btn strict press (constant tension, touch traps and up)
3 x 16 @ 40 kg
Last bit of eccentric is super difficult and triceps works like it’s never worked before (something I noticed with btn push press as well). Had to fight. I was also super fast paced today. That played a role I guess.
4 cable row
3 x 8
5 dips
3 x 16, rest pause if needed. Turned into:
10,3,2,1
6,3,2,23
5,1 - 2,2 - 2,1,1,2
Fuck my life! My triceps just quit his job. Didn’t want to use my arms for the next 2 weeks anyway.
6 external shoulder rotation
3 x 8 @ 7,5 kg
2 Likes
@dicksharpe they added a 3rd league cup as well!
And I’d really like to do it, but we’ve already got a vacation planned & booked. Truck Pull and Circus Dumbell would have been something I’d really have liked to try otherwise, and the loading is something I think I could have done comparatively well at.
1 Like
08.07.
Been a bit sick which is why I pushed back training. Today I initially woke up without any symptoms but in training I realized I’m not back at 100%. Mainly just exhausted and a bit dizzy-ish.
1 deadlift (power bar)
8 @ 180 kg
3 x 8 @ 160 kg
8 reps is not an okay deadlift rep range
2 high bar squat (bare knees)
3 @ 150 kg (supposed to be 5)
3 x 3 @ 140 kg (supposed to be 150)
Yeah not up to it today. Shit show. Also my erector was fine with deadlifts but a bit niggly with squats. Also I haven’t squatted in a bit. I don’t care much at this point but today was beyond embarrassing!!
3 yoke EMOM
6 x 15m @ 205 kg
4 sandbag death medley
Skipped
Maybe it’s a combination of my body fighting something, stress and post comp fatigue? Next week will have to be better.
4 Likes
09.07.
1 strict log
3 @ 86 kg
5 x 3 @ 76 kg
Biggest obstacle today are the still sore chesticles from dips.
2 incline db row
3 x 8 @ 30 kg
3 btn push press
Clusters - 3 x 6 (2 + 2 + 2) @ 100 kg
This feels more difficult than straight sets. Is that normal? Bit out of the groove here
4 lat pull down
3 x 8 @ stack 13
5 incline db bench
3 x 8 @ 30 kg, 45°
Too light but haven’t done this in years and boobies sore. So stuck to it.
6 powell raises
3 x 8 @ 5 kg
Chill pump day. Which I’m glad for. Next week full force again.
2 Likes
This log has been all business lately (training) and I mean it is a training log after all but I want to bring some more personal stuff back.
Starting with naming some things I want to work on/ change for accountability (in no specific order):
-
Stop drinking alcohol on my own. I don’t have a drinking problem and I don’t see this behavior as something that needs to be demonized. I don’t even necessarily want to stop it altogether forever or something like that but as an introduction, I will quit it for some time. It’s not like I drink a lot outside of social occasions but it’s obviously not healthy and I don’t like that my mind automatically combines weekend and alcohol. This is a nice way of a) increasing enjoyment from when I drink and b) reducing my total alcohol intake.
-
Get in better cardio shape
My program includes conditioning but I’m really talking about cardio here. I do a decent amount of walking and stuff but I want to be better at doing normal day to day fun stuff and not losing my breath as quickly. -
Be less attached to my phone!
This is by far the most difficult one. I often use the excuse that my surroundings just don’t need my full attention. While that may be true (I’m surprisingly good at multitasking), it’s a very bad and engrained behavior. I want to be more mindful and in the moment, even or especially when that means enduring boredom. I also want to use this to expand my attention span. -
Media consumption
This is connected to point 3. My main goal is to use media less as a distraction and therefore be more mindful of a) what’s going on inside and around me and b) consume the media content more mindful (actually focus on that one thing).
Those are just 4 things that I wanted to write down and actually work on.
10 Likes
Awesome update on the more personal things:
This is me right now, I have slowly over the last few years reduced my alcohol intake to very very occasional. I am similar to you in that I am not against it but I have just not bothered to drink. I have found that I like myself when I don’t drink and I especially like how I feel the day after an evening out. Good luck with this.
This can be a genuine problem for me at times and is something very recently I have decided to pay active attention to and to reduce the time. A few things my misses and my kids said made realise that this was a problem. Only a few days into this myself and at the moment I am focusing on not being on the phone on the evenings when I am home with the kids and not having the phone near me when I watch TV with the misses. I allow myself about 10 mins after training to update my log and any social media stuff and then I put it on charge and leave it there. So far I dont miss it and I am already noticing I am much more present when talking to the misses. Funnily I now also notice how much she had her phone and have found myself commenting on her always having it near her.
1 Like