Per aspera ad astra (strongman Koestrizer)

Training Training Logs
7219

27.11.
I did not feel great at all heading into this but pulled the classic @cyrrex and executed the plan with great success.

1 push jerk
2 @ 137,5 kg - PR
3 @ 132,5 kg - very smooth!
2 @ 132,5 kg - very weird technical mistake on rep one
3 @ 132,5 kg - redemption

2 overhead rack lockouts/ holds
3 @ 170 kg

3 strict btn press (dead stop on traps)
2 x 6 @ 70 kg
8 @ 70 kg

4 lat pull down
4 x 12 @ s18

5 strict hammer curls (back to pole)
14 @ 17,5 kg
12 @ 17,5 kg
11 @ 17,5 kg
12 @ 17,5 kg

Actually a really strong session.

8 Likes
7220

That’s got to be getting close to bodyweight, Nice work :wink:

4 Likes
7221

The illusive lifetime goal…!

2 Likes
7222

Oh shit, I cackled.

1 Like
7223

Cackle a comment on my log so I can post please

7224

I….do not understand. I think it’s your accent.

2 Likes
7225

28.11.

1 front squats
5 x 3 @ 107,5 kg - 90-120 sec rest

2 deadlift against bands
6 x 2 @ 122,5 kg + blue band

3 deficit Bulgarian split squats (forefoot on 3 mats)
10 @ 42 kg
2 x 10 @ 52 kg

Had to rush bc the class needed the room so nearly got a heart attack here.

4a lying hamstring curls
3 x 15-20

4b kneeling ab roll outs
3 x 8

5 unilateral hip thrusts
3 x 10 @ 25 kg

2 Likes
7226

I just wanna say: I haven’t done these in years and my abs hurt really bad today.

5 Likes
7227

30.11.

1 paused push jerk
6 x 2 @ 122,5 kg

2 bench press
2 x 5 @ 110 kg
2 x 7 @ 102,5 kg

3 face pulls
3 x 10-15 @ s9

4a seated lateral raises (face to pad)
3 x 10-12 @ 10 kg

4b btn triceps extensions on incline
3 x 10 @ 37,5 kg

Screenshot_2023-11-30-18-52-59-516_com.google.android.apps.photos
Screenshot_2023-11-30-18-52-59-516_com.google.android.apps.photos1076×1298 202 KB

Also look at my traps. They’re kind of big, if I flex them right.

5 Likes
7228

01.12.

1 reactive box jump
4 x 2 @ 75 cm

2 deadlift (deadlift bar)
2 @ 180 kg
2 @ 192,5 kg
2 @ 205 kg
2 @ 192,5 kg

Felt heavier than it should have

2 block pulls (16" bar height)
3 x 3 @ 207,5 kg

Yeah not exactly a strong deadlift day (felt all a bit slow and heavy)

3 ghd (band supported to get cleaner reps)
4 x max reps

4 hanging leg raises
3 x 10 slow and controlled

5 chest supported db row
3 x 10 @ 35 kg

5 Likes
7229

04.12.

Trained in a different city today and went to a small local powerlifting club. Very warm welcome there. I enjoyed my stay. However I don’t cope to well with unfamiliar surroundings when I need to loft heavy. So more anxiety around the heavier weights. Also I underestimated how much more fatiguing it is to walk your press in and out versus pressing from and dropping onto the jerk blocks (plus no safety net).
So with all that in mind, it wasn’t a great session but definitely a decent one given these factors.

1 push jerk
Up to
1 @ 120 kg
1 @ 130 kg
1 @ 137,5 kg
1 @ 140 kg
3 x 3 @ 130 kg

2 btn strict press
8 @ 70 kg
6 @ 75 kg
5 @ 77,5 kg
3 @ 80 kg

3 lat pull down
4 x 10-12 going up in weight.

4 incline db curl
4 x max reps (not exactly sure how heavy the db’s were - started heavy, went down some. A to failure)

6 Likes
7230

05.12.

1 front squats
5 x 3 @ 112,5 kg - 90 sec rest

2 banded deadlifts
1 x 2 @ 130 kg + band
5 x 2 @ 140 kg + band

3 front foot elevated split squats (I used a hammer strength machine - the one that looks like a car deadlift simulator)
3 x 8 @ 20 kg per side (+sled)

Very weird strength curve. The gym only had 2 racks so I didn’t want to be a dick and use it too long. But that machine wouldn’t be a keeper even if I had the choice.

4 ab roll outs (hold briefly at end)
3 x 9

5 lying leg curls (actual machine)
3 x 12-15

6 45° back extension (rounded back)
1 x 12 @ 25 kg
2 x 10-12 @ 50 kg

Notes:

  • went to a commercial gym for the first time in forever! I know it sounds ridiculous coming from someone who spend such a huge amount of free and professional time in gyms, but I found it very over stimulating.
  • fast session
5 Likes
7231

07.12.

Felt very fatigued going unto this and multiple things were aching.

1 paused push jerk
2 @ 125 kg - felt completely shitty and elbows were hurting. So I decided to back it off today and just do some technique work.
5 x 3 @ 90 kg
1 x 3 @ 100 kg
1 x 1 @ 110 kg
1 x 1 @ 120 kg
1 x 1 @ 130 kg
3 x 1 @ 135 kg
1 x 1 @ 140 kg (non paused)
1 x 1 @ 140 kg (non paused) - very close miss on a double

Went completely emotionless for single after single to hone in what I need to do.
Really weird, I know. But it started to feel better as I went. And I needed to try a new elbow position.

2 bench press (long paused)
4 x 3 @ 100 kg
1 x 1 @ 120 kg

3 face pulls
4 x 12 @ s9

4 lateral raises
3 x 15 @ 12,5 kg

Notes:

  • This was a pretty weird and possibly very stupid session but whatever. Next two will be deload
  • But! 140 for singles feels very casual even after 1 million sets (14)! I do want a double though. I will get that after the deload. Then another deload and then let’s see what’s there, eh?
5 Likes
7232

08.12.
1 reactive box jump
4 x 2 @ 75 cm

2 deadlift (deadlift bar)
2 @ 210 kg
3 x 2 @ 185 kg

3 block pulls (bar at 16", stiff bar)
3 x 2 @ 210 kg

4a chest supported db row
4 x 8-10 @ 35 kg

4b ghd raises (band support)
4 x 6-8

Had to skip 2 exercises

5 hours sleep, directly from work because I had to rush and catch a train after training. So definitely underfed and ubdercaffeinated.

3 Likes
7233

sounds like every day for me. LOL

2 Likes
7234

Me, attempting to get out of bed

1 Like
7235

The fact that over large stretches of my life, I can relate to you two, makes me worried about how fucked up I’ll be in the future :smiley:

3 Likes
7236

11.12.

Deload.

1 push jerk
2 x 2 @ 100 kg
1 x 2 @ 110 kg
1 x 1 @ 120 kg
3 x 2 @ 90 kg

2 lat pull down
3 x 12 @ s14

3 btn strict press
3 x 8 @ 50 kg

4 hammer biceps curls
3 x 15-20 @ 17,5 kg

I think I’m finally coming down with something. Although it might just be a desperate call from my body for some rest. The last weeks were nice and full of activities, but the batteries are empty.

3 Likes
7237

I think you will find that it doesn’t get worse it just stays the same. I also notice that the less I do the worse I am. I have been slacking off the conditioning and body weight work for a while now and even dropped strongman Saturday leading into the power lifting comp and I feel worse. Time to start moving again,

1 Like
7238

I see. If I already have reached peak decline, I can live with that, haha.

1 Like