Per aspera ad astra (strongman Koestrizer)

Training Training Logs
7699

Forgot to log yesterday. Maybe because I was a bit frustrated with snatches and my shoulder.

19.11.

1 snatch
3 @ 40 kg
2 @ 50 kg
2 @ 60 kg
1 @ 70 kg
1 @ 80 kg
1 @ 85 kg
1 @ 90 kg
And then only fails.
Then wanted to do 90 again and kept failing.
Then widened my stance a bit which worked better
3 x 1 @ 80 kg
2 x 1 @ 85 kg

Well at least a bit better than yesterday… still not what I wanted…

What a mess :joy:. Lots of balancing issues but mainly I can’t get my shoulder fully extend under load lately. May need to work into that a bit.
Let’s hope it’s there on meet day :sweat_smile:.

2 btn split jerk
10 x 1 @ 130 kg EMOM

This went great. Very easy.

3a lat pull down
4 x 10 @ s14

3b btn push press
3 x 6 @ 92,5 kg

4 snatch balance
2 x 1 @ 92,5 kg
1 @ 100 kg
1 @ 102,5 kg

Hurt my shoulder on 105 kg. There is something specific about snatches and snatch positions that my right shoulder dislikes.
Will have to see how bad it is tomorrow. It’s the same thing as last time.

5a external rotations
3 x 10 @ 10 kg

5b rehab stuff

2 Likes
7700

20.11.

The shoulder isn’t as bad as I feared. Hopefully it won’t delay progress and won’t hurt my weightlifting performance.

Ergometer
45 Min @ 100 watts.

Very low effort. Just a bit of a compensation for my lack of movement due to too much on my plate and horrible weather. Hopefully the blood flow will be good for the legs for some good cleans tomorrow.

2 Likes
7701

21.11.

Well the shoulder is an issue but not a big one rn. Snatches will tell.

1 clean + jerk
2 @ 40 kg
2 @ 50 kg
2 @ 60 kg
1 @ 70 kg
1 @ 80 kg
1 @ 90 kg
1 @ 100 kg
1 @ 106 kg - planned opener
1 @ 111 kg - possible second
1 @ 115 kg - ties clean PR
0 @ 117 kg - would have been a bonus

Technique felt freaking awesome today!

2 deadlift (wl bar)
1 x 5 @ 192,5 kg
1 x 5 @ 197,5 kg

Okay.

3 front squat
5 x 3 @ 110 kg

4 sit ups
3 x 12 @ 10 kg

5 shoulder rehab
3 sets

Notes:

  • actually very satisfied today. I think 106 - 111 - 115/116 could be good attempts.
4 Likes
7702

22.11.

1 Snatch
Up to
5 x 1 @ 80 kg
3 x 1 @ 82,5 kg

2 paused btn jerk
3 x 3 @ 120 kg

3a chest supported cable rows
3 x 10 @ s14

3b seated db press
3 x 12 @ 27,5 kg

One week out and now my shoes give out. Wrecked. Have used them for over 11/ 12 years. They don’t make the model anymore and it’s unsure if the replacement model will arrive in time. Certainly not to try them out properly.

Other than that, a pretty chill session all in all.
Focusing on a taper and the oly meet now.

4 Likes
7703

25.11.

My head was entirely elsewhere today but we are days out… so yeah, gotta do it and until then get my head straight and relax a bit.

1 snatch
Up to
2 x 1 @ 85 kg (opener weight)

2 clean & jerk
1 x 1 @ 106 kg (opener weight)
1 x 1 @ 100 kg

3 front squats, paused (max depth)
3 @ 70 kg
3 @ 80 kg
3 @ 90 kg

4 overhead squat
2 x 2 @ 70 kg

Originally wanted to do my normal oh work today but I think that’s not smart, when I compete on the weekend.

6 Likes
7704

27.11.

Keeping tension in the body, dialing in technique. 3 days out.

1 snatch
2 x 1 @ 60 kg
2 x 1 @ 62,5 kg

2 clean and jerk
3 x 1 @ 80 kg

3 front squats (paused + light bands)
3 x 3 @ 50 kg

4 Likes
7705

30.11.

I competed in my first official olympic weightlifting meet!

The prep wasn’t super elaborate. I didn’t follow a complete weightlifting program, I just took the main lifts and front squats from one and incorporated that into my general training.

I am so freaking thankful for the people that sacrificed their Saturday to make this trip with me and I had such a great time, that the lifting itself was hardly the main attraction. My girlfriend was with me, my strongman training partner and two good friends. One of whom was my handler because she is the one that got me to try weightlifting. She did such a great job and was so tense the whole time, I think she was more exhausted than I at the end, haha.

The meet itself was great, although a bit confusing with the details because I just didn’t know how weightlifting meets were run and it was very hard to time warm ups.

Warm ups were decent, although not perfect (failed 2 snatches but that’s normal for me) but I felt very calm and confident throughout (for some reason😅) and stayed cool, which is half the battle in this sport, apparently.

Attempts

1st attempt snatch : 85 kg :white_check_mark:

2nd attempt snatch : 90 kg :white_check_mark:

3rd attempt snatch : 93 kg :white_check_mark: - PR!!

Only once got 92 in training and that would have been a no lift in comp. So this was an excellent result!

1st attempt clean & jerk : 106 kg :white_check_mark:

2nd attempt clean & jerk : 111 kg :white_check_mark:

3rd attempt clean & jerk : 117 kg :white_check_mark: - PR!!

115 kg was my previous best. I was unsure wether to go for 116 or 117 so I let my handler decide and she called for 117 kg. Good call!

I think I had 95 and 120 kg in me in competition but I am super happy to go 6 for 6 and get PRs in my first competition! So absolutely no regrets.

I placed second in my class (guest class because I’m not officially registered in the association) but lifted the most. One guy was slightly better because of relative points - foreign concept as a strongman :grin:.

10 Likes
7706

Congratulations on a great performance and the PRs! You’re looking super fit and strong in the video, too—great stuff.

1 Like
7707

You are a rock star!! Nice job, strong dude. Nice job!!!

1 Like
7708

@SvenG Thank you, mate! Also thanks for the compliment, I am struggling a little with body image right now and feel like I look way too fat and not very fit/ strong.

@QuadQueen Thank you! :slight_smile:

3 Likes
7709

Time for the Arms Specialization program!

3 Likes
7710

And the belly reduction approach!

2 Likes
7711

Singlets are never going to be good for the ego, but you smashed the lifting and are doing great I’m general, you’re a strongman (and now oly lifter!) you’re not a bodybuilder (yet), so don’t get too wrapped up in the physique thing (easier said than done).

1 Like
7712

It’s tough to worry about aesthetics with a competition every other weekend for 9 months!

In the off season close?

2 Likes
7713

This was the best part of the whole write up for me. Glad you are happy mate.

Second this, looking big and capable mate. Quality

2 Likes
7714

02.12.

Shoulder is a bit fucked again from the snatches. The btn jerks actually are completely pain free but it still of course is always in the head (as putting on the wrist wraps actually does hurt a bit :sweat_smile:).

1 overload btn jerk dips
3 x 2 @ 245 kg

2 btn split jerk
10 x 2/1 @ 130 kg EMOM (odd minutes 2 reps, even minutes 1 rep)

Thede weren’t as ceisp as last time but I competed literally two days ago and had the shoulder in the back of my head, so that’s totally okay.

3 btn push press
8 @ 85 kg
8 @ 87,5 kg
8 @ 90 kg

4 lat pull down
4 x 10-1× @ s14
5a rear delt flys
3 x 12-15 @ 7,5 kg

5b hammer curls
3 x 15 @ 15 kg

Sadly the gym closing is colliding with my plans for the oh maxout. Not sure how I will handle that, since I really need the jerk blocks.

1 Like
7715

Well technically this is it right now, haha. Although I admit it’s not a classical one so far. Now I have to cross off the oh plan but then I will have room to focus more on hypertrophy.

2 Likes
7716

03.12.

1 power clean
5 x 3 @ 80 kg

2 deadlift (wl bar)
3 x 6 @ 165 kg

3 front squats
5 x 5 @ 85 kg + light bands

4 paused rdl (beltless)
3 x 8 @ 100 kg

350 m farmer’s walk with empty handles to finish, haha. Still gotta get some of my stuff out of the gym.

Feeling the weekend, took it easy and that was indeed needed.

3 Likes
7717

04.12.

Cycling ergometer
60 minutes @ 120 watts, rpm > 60; 23,4 km

Not as oftem as I should, but we workin’!

2 Likes
7718

05.12.

Shoulder is improving fast but is not at 100% yet. Right knee is also a bit tender. So still not doing snatches and being very careful with oly lifting in general, as the focus is overhead now.

1 paused btn split jerk
3 @ 120 kg
3 @ 125 kg
3 @ 130 kg
2 @ 135 kg
1 @ 140 kg
0 @ 145 kg
No pause
1 @ 145 kg - easy.
1 @ 150 kg
@ 160 kg - just wanted to give it a feel. I will get this. Very soon!

Not much of a plan. Just madness and determination.

2 split jerk recoveries
Up to
1 x 1 @ 160 kg
2 x 1 @ 170 kg
Without split
1 x 1 @ 180 kg

3a seated db press
3 x 12 @ 30 kg

3b chest supported cable rows
4 x 10 @ s15

4a exertnal rotation
3 x 12 @ 7,5 kg

4b triceps
3 x 10-12 @ s4

Good single with some fatigue. Let’s fucking go!

3 Likes