Per aspera ad astra (strongman Koestrizer)

Training Training Logs
7199

14.11.

Skipped training yesterday. Had other fun plans and it was a deload workout anyway so I wasn’t too worried about skipping

Knee was feeling better and then a bit worse again. So it’s not resolved itself but then again isn’t a huge issue atm. Just annoys me and don’t want it to get in the way. The excessive (in relation to what I did before) amount of hamstring work through knee flexion might be a contributor.

1 ssb pause squats
5 x 3 @ 122 kg, 90-120 sec rest

2 deficit deadlift (stiff bar)
6 x 2 @ 140 kg

3 ssb bulgarian split squats (3 sec eccentric)
3 x 10 @ 47 kg

4 lying hamstring curl (1-2 ct hold at peak)
3 x 12 @ green band

5a ghd sit ups
2 x 10

5b ghd back raises
2 x 10 @ 60 kg

Did the first three exercises in 50 minutes incl. warm ups. That was hard after a long day and subpar sleep.

5 Likes
7200

read this as

and thought you must be training with @Cyrrex

1 Like
7201

That would be a dream come true!

He would do his muscle ups in one corner of the gym and I do my overhead pressing in another - both trying our best to display dominance while avoiding the confrontation in form of doing anything we could be a competitive match in. All while not mentioning but being aware of the sheer electric, palpable tension (of confusing origin) felt by anyone present not only in the gym but the whole town on that day.

3 Likes
7202

Which could very well be drinking beer. Although I got the size advantage there. If we do it in Denmark, I would run out of money before the night ends though.

2 Likes
7203

True, so funny but so true

2 Likes
7204

16.11.

1 paused push jerk
3 x 5 @ 100 kg

2 bench press
4 x 8-10 @ 100 kg

3a mobility shenanigans (just watch the video if interested)
Worked up to 70 kg on sots press complex

3b face pulls
4 x 12 @ s8

4a triceps incline french press
3 x 10 @ 37,5 kg

4b Lateral raises (back to pole)
4 x 10-12 @ 12,5 kg

Deload session in the books.

4 Likes
7205

That hand switch on the one-arm overhead squat was crazy :slight_smile:

1 Like
7206

It really was more challenging than I expected :smiley:

1 Like
7207

See now you’re just making up shit.

1 Like
7208

Of course. Easier to be the best at something if no one else is doing it.

I have an ongoing instagram battle of mobility challenges with a competitive crossfitter from my old physio school. Happy to report that I am beating her despite outweighing her by like 50 kg, haha.

2 Likes
7209

I am a fan of it all, in spite of the teasing. The definition of mobility might be an interesting discussion, because it occurs to me that I am probably not particularly “mobile” in the same way you are applying it.

1 Like
7210

Well there’s a few different aspects that make up what I sum up under mobility.

  1. passive range of motion
  2. active range of motion
  3. and that’s the non classical one: Muscular control throughout a range of motion/ at end range. Pretty much being able to fully utilize and control movement through a maximal range of motion.

1 and 2 make up flexibility, adding 3 makes it mobility (in the way I use the term!).

1 Like
7211

17.11.

1 seated box jumps
4 x 3

2 deadlift (deadlift bar)
6 @ 202,5 kg (AMRAP rir1)
3 @ 180 kg

I undershot the RPE. Definitely had more than one left in the tank. Which is good. Technique-wise the set finally felt much improved.

3 block pull (bar height 12")
2 @ 222,5 kg
3 @ 222,5 kg
4 @ 200 kg

First did a double at the top weight but thought I might shit myself, so took a safety shit and retook the set. Should have been 4 but the 4th would then have been a grinder and not worth it.

4a chest supported db row (2ct hold)
4 x 8 @ 32,5 kg

4b glute ham raise
4 sets

5a single leg seated band hamstring curls
3 x 12-15

5b hollow body hold
3 x 30 sec.

4 Likes
7212

19.11.

Ergometer cycling
60 mins @ 120 watts, 65-70 rpm average, 24.16 km

Good sweat

2 Likes
7213

20.11.

1 push jerk
5 x 3 @ 130 kg

2 btn strict press
6 @ 60 kg
5 @ 70 kg
2 x 5 @ 72,5 kg

3 overhead hold (lockout from pins)
2 x 3 @ 160 kg

4 lat pull down
4 x 11 @ s18

5 db hammer curls
2 x pain @ 25 kg
2 x pain @ 15 kg

Very successful but also very hard session. From here on out it’s top set and back offs.

3 Likes
7214

21.11.

1 ssb pause squats
4 @ 142 kg
4 @ 152 kg - easy on the legs, hard for the back
2 x 4 @ 132 kg

2 ssb bulgarian split squats (3 sec. ecc.)
3 x 10 @ 52 kg

3 lying hamstring curls (1-2 ct. hold)
3 x 12-15 @ green band

4 ghd set ups
2 x 12
1 x 10

5 ghd back raises
3 x 10 @ 60 kg

Honestly felt like hard work, even though it doesn’t look that tough on paper. Legs are thoroughly cooked.

3 Likes
7215

23.11.

1 paused push jerk
1 @ 135 kg - perfect rep!!
3 x 2 @ 127,5 kg

135 kg felt really really easy. I was so tempted to go higher but need to be mature. Body is feeling the high weights as it is…

2 bench press
3 x 6 @ 107,5 kg
1 x 6 @ 102,5 kg

3a face pulls
1 x 10 @ s9
1 x 11 @ s8
2 x 10-15 @ s7

3b bottom’s up kb press (just something that feels like a nice cool down on the shoulders)
10 @ 12 kg p.a.
2 x 10 @ 16 kg p.a.

4a seated lateral raises (facing bench)
10 @ 10 kg
2 x 10-15 @ 7,5 kg

4b incline french press
2 x 10-15 @ 37,5 kg

4 Likes
7216

24.11.

1 seated box jump (at parallel or slightly above)

  • work up to max double (landing with hip crease above parallel)

Got 2 x 2 @ 90 cm - any higher would be below parallel today

2 deadlift (deadlift bar)
10 x 1 EMOM @ 152,5 kg

3 rdl
3 x 8 @ 152,5 kg

4a chest supported db row
3 x 12-15 @ 35 kg

4b glute ham raise
3 sets max reps

5a single leg seated band hamstring curls
2 x 15 @ green band

5b hollow body hold
2 x 30 sec @ 10 kg

3 Likes
7217

26.11.

1 Ergometer cycling
30 min @ 130 watts
30 min @ 120 watts
average 65-70 rpm, 24 km

Hated it.

2 Likes
7218

:rofl: I feel you.

1 Like