03.10.
weightlifting gym meet
So only 5 days after my strongman comp I decided to do our gym’s weightlifting meet (mainly because I wanted to support the organizer). Obviously I didn’t feel recovered and I also remembered the starting time incorrectly, resulting in me having to rush over, 3 hours before what I thought was the weigh in time and with barely any food in me.
Snatch:
1st attempt - 77 kg 
Went a little lighter than originally planned because the warm ups were crap but this moved lovely.
2nd attempt - 85 kg
3rd attempt - 90 kg - PR!!
Didn’t plan on hitting any PRs today but I have been wanting to hit that milestone the past couple of weeks already!
clean and jerk:
1st attempt - 102 kg
2nd attempt - 110 kg Very easy!
3rd attempt - 117 kg 
Made contact too low on my leg and didn’t fully extend. Was able to catch it still but I lost all tension in the bottom position as a result and couldn’t stand up with it.
I had such a fun and joyful day with a lot of laughs and good lifts. They even had a twitch live stream for some reason but the guys did a good job with some funny commentary. We rewatched that afterwards with beers and pizza.
So I had a great day and zero regrets 
I will continue my weightlifting side quest a bit into my off season at least and will likely compete at the end of November in an official meet. Just because it’s fun right now and some explosiveness won’t hurt.
8 Likes
04.10.
1 deadlift (wl bar)
3 x 8 @ 145 kg
2 front squats
5 x 4 @ 95 kg
3 shoulder & neck rehab stuff
4 sit ups
2 x 15
My body was not ready. Even those tiny weights felt heavy. But good to move a bit today.
4 Likes
This makes my heart happy!
And congrats on that PR!!!
1 Like
07.10.
1 snatch
1 x 3 @ 54 kg
1 x 3 @ 69 kg
1 x 3 @ 63 kg
4 x 3 @ 68 kg
3’s on sntaches is terrible! And so many of them is horrible.
2 very high squat (mimicking and overloading the dip of the btn jerk)
3 x 2 @ 220 kg
3 btn split jerk
1 x 5 @ 110 kg
1 x 5 @ 115 kg
2 x 5 @ 120 kg
4a rows (cable, chest supported)
2 x 12 @ s13
2 x 12 @ s12
4b overhead triceps extension
3 x 15 @ s3
5 hammer curls
1 x 15 @ 15 kg
2 x 15 @ 12,5 kg
Notes:
- exhausting. May cut this shorter in the future but I liked it. Got some good building blocks for my oh goal in here. Also some more general bodybuilding/ exercise. That will be a good change of pace.
- also collected some tips from big Max for this squat exercise, which may help a good bit making this one more effective
7 Likes
08.10.
Straight after long work day.
1 power clean
5 x 3 @ 86 kg
2 deadlift
4 x 7 @ 155 kg
3 front squat
1 x 4 @ 95 kg
1 x 4 @ 101 kg
1 x 4 @ 105 kg
1 x 4 @ 115 kg
1 x 3 @ 120 kg lost the 4th 
I front squat with the thin belt I clean with exclusively now.
The struggle with the front rack and upper back extension remains and good god am I weak at front squats right now! A little bit of a shocker tbh.
4 Likes
10.10.
I felt horrible today physically. Same yesterday. I am not sure what is happening tbh. Still dragged myself to training. The start was rough but in the end I felt a little better/ more normal compared to before that. Maybe I need to work a bit more on stress management.
1 clean & jerk
4 x 3+1 @ 86 kg (3 cleans + 1 jerk)
1 x 1+1 @ 96 kg
1 x 1+1 @ 106 kg
The two singles were added because I was so frustrated. Doesn’t make sense but that’s my wiring. Need to work on that.
2 btn push press
2 x 4 @ 77,5 kg
2 x 4 @ 82,5 kg
2 x 4 @ 87,5 kg
2 x 4 @ 92,5 kg
2 x 4 @ 97,5 kg
3 split jerk recoveries (pin at 39)
3 x 2 @ 150 kg
4a lat pull down
3 x 12 @ s13
4b around the world side raises
3 x 12 @ 5 kg
5a incline seated db curls
2 x 12 @ 10 kg
5b rolling db tricep extension
2 x 15 @ 15 kg
3 Likes
12.10.
Couldn’t make it to the gym yesterday because of life. Damn my legs are fatigued. Not sure if first week things or if I need to take it down a notch because I am fatigued AF.
1 power snatch
5 x 3 @ 68 kg
Out of all wl movements I have tried so far, this is the one that I am struggling the most with.
2 deficit deadlift (20 kg plate, power bar)
10 @ 140 kg
2 x 10 @ 120 kg
Extra cautious here with the weight selection.
3 paused front squat
4 x 5 @ 81 kg
4 push ups
4 x 10
Slowly starting chest work up again. Shoulder is getting better and better without eving needing many modifications to my training. Happy about that.
6 Likes
14.10.
1 snatch
3 @ 54 kg
3 @ 59 kg
3 @ 63 kg
3 @ 68 kg
3 @ 72 kg - failed the third, got up, took 3 breaths and nailed it
2 btn jerk dips
2 @ 220 kg
3 x 2 @ 232,5 kg
3 btn split jerk
5 @ 112,5 kg
5 @ 117,5 kg
5 @ 122,5 kg
6 @ 122,5 kg
4a cable row, chest supported
4 x 12 @ s12
4b supine rotators
1 x 16 @ 7,5 kg
2 x 16 @ 5 kg
5a hammer curls
2 x 15 @ 17,5 kg
5b oh triceps extension
2 x 15 @ s4
Snatches aggravated the shoulder again a bit.
5 Likes
15.10.
1 power clean
3 @ 81 kg
3 @ 86 kg
3 @ 90 kg
“Find 3 RM”
3 @ 100 kg - bit of a big jump. Technique got ugly. So wanted to repeat nicer.
3 @ 100 kg - bit better but 3rd was ugly af.
90 kg felt super easy but I should have taken a step inbetween.
2 deadlift
5 x 6 @ 167,5 kg
3 front squat
5 x 3 @ 100 kg
4 sit ups
3 x 15 @ 5 kg
Next week is a deload amd boy do I need one.
6 Likes
17.10.
Much fatigue. Back horribly tight but then it actually resolved in the warm up and was fine for the heavy cleans.
1 clean + jerk
3 + 1 @ 70 kg
3 + 1 @ 76 kg
3 + 1 @ 81 kg
3 + 1 @ 86 kg
3 + 1 @ 92 kg
1 + 1 @ 96 kg
3 + 1 @ 104 kg - 90% of max. clean. So not too shabby.
2 btn push press
2 x 4 @ 80 kg
2 x 4 @ 85 kg
2 x 4 @ 90 kg
2 x 4 @ 95 kg
2 x 4 @ 100 kg
3 jerk recoveries
2 x 3 @ 155 kg
4a lat pull down
3 x 12 @ s13
4b around the world side raises
3 x 12 @ 7,5 kg
5 rolling db tricep extension
2 x 10-12 @ 17,5 kg
3 Likes
18.10.
1 power snatch
3 @ 63 kg
3 @ 69 kg
3 @ 70 kg
3 @ 72 kg
Okay my technique is artrocious here once the weight gets challenging. I can’t seem to find a middle ground between catching in the bottom position or catching super high. So I will for now just do regular snatches, I think. At least until the comp.
2 deficit deadlift (on 20 kg metal plate, power bar) used the velcro placebo belt😅
10 @ 160 kg
10 @ 130 kg
Because of time constraints, fatigue and laziness I only did 1 instead of 3 back offs. Sorry.
3 paused front squat
4 x 5 @ 84 kg
4 push ups
4 x 12
5 Likes
21.10. Deload week
1 Snatch
1 x 2 @ 54 kg
2 x 2 @ 9 kg
3 x 2 @ 63 kg
2 btn split jerk (paused, no belt or sleeves)
3 x 5 @ 100 kg
1 x 1 @ 120 kg
1 x 1 @ 130 kg
1 x 1 @ 140 kg (no pause)
By far the heaviest beltless oh. We are cooking this off season!
3a chest supported cable row
3 x 12 @ s12
3b around the world side raises
3 x 12 @ 5 kg
5 Likes
22.10. Deload
1 power clean
5 x 2 @ 81 kg
2 deadlift (wl bar)
2 x 5 @ 180 kg
3 front squat
5 x 3 @ 90 kg
4a makeshift standing hamstring curl on reverse hyper
1 x 17 @ 40 kg
1 x 10 @ 50 kg
Not sure this one will make it into the routine.
4b sit ups
3 x 20
I’m trying to think of a hamstring exercise without much strain on the lower back. Might try staggered stance deadlifts. Would love to just use a machine.
4 Likes
24.10. Deload week
1 clean + jerk
1 x 2 + 1 @ 70 kg
2 x 2 + 1 @ 75 kg
3 x 2 + 1 @ 81 kg
–off program technique singles
1 x 1 + 1 @ 90 kg
1 x 1 + 1 @ 100 kg
1 x 1 + 1 @ 110 kg - not bad for vibing to Abba, no sleeves
2 btn push press
4 x 4 @ 95 kg
3a lat pull down
3 x 12 @ s12
3b external rotation
3 x 12 @ 5 kg
4a hammer curls
3 x 15 @ 12,5 kg
4b rolling db triceps extensions
3 x 15 @ 12,5 kg
4 Likes
25.10.
1 snatch
5 x 2 @ 63 kg
Felt very nice. Tried wearing a belt (the velcro placebo belt, haha) and there might be something there!
2 deficit deadlift
2 x 6 @ 160 kg
This didn’t feel nice though. Lower back wasn’t feeling fresh. So instead of doing 3 to 4 sets as per instruction , I settled for 2 sets.
3 paused front squat
4 x 5 @ 87,5 kg
This is a mobility PR. I was able to keep all 5 fingers on the bar for all 5 reps.
4 push ups
4 x 15
Notes:
- Since I started to incorporate olympic lifts, I have already noticed some pretty good mobility gains. Of course you can work on mobility at any point but at 30 years old and after almost 9 years of competing in strongman, it still suprises me despite being fully aware that I have/ had the potential. That said I’ll never have the prettiest front squat with femurs as long as these
. I do consider myself to have good to excellent mobility for someone my size.
- Spa tonight, crime dinner with friends tomorrow (like a role playing dinner), date on Sunday and got positive feedback on my thesis progress today. I am feeling the increase in work hours and the thesis on the side though.
6 Likes
28.10.
1 snatch
1 x @ 54 kg
1 x 3 @ 59 kg
1 x 2 @ 63 kg
4 x 2 @ 68 kg
1 x 2 @ 74 kg
1 x 2 @ 77 kg - PR
2 btn jerk drives
3 x 2 @ 240 kg
3 btn jerks
10 x 2 @ 107,5 kg EMOM
4a chest supported cable row
4 x 12 @ s14
4b seated db shoulder press
3 x 12 @ 22,5 kg
I haven’t done these in ages!
5a oh cable triceps
2 x 12 @ s4
5b external rotatirs
2 x 12 @ 7,5 kg
- Deload did me good. I felt fresher today.
- shoulder is all cleared up it seems.
7 Likes
29.10.
1 power clean
1 x 3 @ 81 kg
1 x 3 @ 86 kg
4 x 2 @ 92 kg
1 x 1 @ 100 kg
1 x 2 @ 100 kg
2 deadlift (wl bar)
2 x 8 @ 155 kg
1 x 8 @ 170 kg
3 front squat
1 x 4 @ 95 kg
1 x 4 @ 101 kg
1 x 4 @ 105 kg
1 x 4 @ 120 kg - failed this 3 weeks ago. So progress. Still ashamed of my front squat though.
4a staggered stance landmine rdl.
3 x 10 @ 25 kg plate
4b sit ups
3 x 12-15 @ 10 kg
- cleans were decent. Rest dragged a bit. My training really take a lot of time for what looks like not that much work on paper.
5 Likes
31.10.
1 snatch
5 x 3 @ 68 kg
2 btn push press
Up to
1 @ 100 kg
1 @ 110 kg
1 @ 120 kg
1 @ 127,5 kg
1 @ 135 kg - PR (+5 kg)
3 lat pull down
4 x 12 @ s14
4 split jerk recoveries
3 x 1 @ 157,5 kg
5a rolling db triceps extensions
3 x 10-12 @ 17,5 kg
5b around the worl lateral raises
3 x 12-15 @ 7,5 kg
01.11.
Straight to it from work
1 clean + press (no sleeves)
3 x 3 + 1 @ 86 kg
1 x 1 + 1 @ 100 kg
1 x 1 + 1 @ 110 kg
1 x 1 + 1 @ 113 kg - technically a PR, kinda.
2 deficit deadlift
8 @ 180 kg
2 x 8 @ 152,5 kg
3 paused front squat
3 x 5 @ 91 kg
Skipped the rest, was running out of time.
8 Likes
I got the news that my gym will close at the end of the year. That is pretty devastating to be honest. While the community wasn’t as tightly knit as it once was, it was a second home for me and many others. A low barrier of entry to see friends and acquaintances. I spend 12 hours a week there, we partied and drank at occasions, I prepared for competitions and I got to know Livia (my ex who returned to the states a while ago). I found some close friends that I’m thankful for.
I had a great place to train, to store and use my strongman equipment, a good training atmosphere, a 3 minute walking distance from my place and somewhere to feel confident and at home. That will all be gone. The owner has changed quite a bit. I considered him a friend in the past and he isn’t one anymore. I understand his decision but I am disappointed how he is handling the communication. I think our personal differences might be of political origin, even though we never openly discussed it. I might be just imagening that though.
I am afraid of the gym change because I will lose the opportunity to see people casually, that I enjoyed seeing. A lot of things about equipment and training environment are also completely unclear atm. The most promising option is a local crossfit gym. The equipment will be decent to good and it’s a big facility so I hope they will let me store my stuff. But I dread the community there tbh. It’s a lot further away and next to no one (including the two other strongmen and my closest gym friends) will follow me because the community there has a bad rep and it’s so expensive.
The other options are the commercial gyms around but neither weightlifting nor strongman will be feasable to train there if I’m being realistic.
7 Likes
