Per aspera ad astra (strongman Koestrizer)

Training Training Logs
784

Woohoo. Top loaded farmers are SOOO fucking awesome. It’s so annoying having to load the sleeved ones.

And yeah, I like box front squats. I’ve also grown to enjoy drop sets on paused front squats. Also, adding a slow negative on the lighter strip sets has made my quads sore as fuck, which is insane for me because my quads literally never get sore.

5 Likes
785

02.01.

Happy new year to everybody.

1 bench press
65 kg x 5
75 kg x 5
85 kg x 8

2 slingshot bench press
100 kg x 1
107,5 kg x 5

3 Bench press (back off)
80 kg x 8
80 kg x 6
60 kg x 10

4 seated cable row (quite a bit body english in the heavy two sets)
70 kg x 10
80 kg x 10
90 kg x 8
100 kg x 5 - yey full stack ;D
70 kg x 10
40 kg x 10 - paused

5 slow negative (only) chin ups
2 x 2

6 Push ups
15

7 dead stop triceps extensions
31 kg x 15

Notes:

  • used the new bench technique again. My lower back doesn’t seem to like it at all. Since it isn’t worth it bothering my back when benching is no major discipline for me I will go back to the old one.
  • a lot of pressing, need to even that and not too much pulling. Will make up for it tomorrow in deadlift day.
2 Likes
786

Just unpacked my farmer’s handles and I am a little bit disappointed. First of all: They have transport damage - ok that one is on the delivery service. Secondly they were supposed to have knurling, which they have not. One bar has something that I can only describe as cosmetic knurling (there is no real usage) and the other one is missing even that.
I don’t know: Do your farmer’s walks have knurling? I have seen them with and without but have competed with knurling I think. @T3hPwnisher , @strongmanvinny2 ?
The pick is also pretty low. I would guess nearly standard deadlift height. That isn’t that big of a deal I guess since it will make competing with a higher pick easier.

787

My log, axle, and farmers all have no knurling. The shipping damage is shitty though, good it’s only cosmetic.

You’re okay! Hard training is easy competing.

1 Like
788

My log has no knurling as well and it really shows on high reps. Okay then, I wasn’t sure on the missing-knurling-thing but I guess you are right about that. I still think it is shitty to advertise it with and then send it without.

789

Just to echo, knurling on farmers is definitely rare. No loss there.

1 Like
790

03.01.

Went to the awesome BW gym again. Love the place.

1 Sumo deadlifts (beltless)
5 x 3 @ 130 kg

2 hang clean
40 kg x 5
60 kg x 3
70 kg x 3
80 kg x 1

3 barbell rows (Not pendlay rows this time)
60 kg x 10
80 kg x 10
90 kg x 8
60 kg x 20

4 hip thrusts
140 kg x 8
160 kg x 8

5a one arm T-bar rows (grabbing the sleeve for grip training)
10 kg x 10
20 kg x 8
30 kg x 8
30 kg x 8

5b Side Planke
5 kg x 30 sec
10 kg x 30 sec
15 kg x 30 sec

6 db biceps curls
12 kg x 15

Notes:

  • I was so motivated going into this workout that it was hard to not do something stupid :smiley:
  • regular bb rows are a lot easier!
3 Likes
791

I want to take a minute to explain what I have been doing lately:

  1. I don’t know if you have noticed but I am focusing a lot on my back! I am rowing 3 out of 4 training sessions a week and have been progressing quite well with barbell rows. I do this for my deadlift mayb since I think this is where my weakness is at.

  2. I am doing quite a bit of volume on assistance stuff and have been taking assistance exercises more serious than in the past. I do this to build myself up for more intense trainings in the future.

  3. going forward I am going to implement more carrying events and am probably going to train 5 times a week for the firtst time ever. The 5th day would be an event day. To allow for this I will cut down on (lower body) assistance stuff so I can recover.

  4. I am already noticing all the work I have done in the form that my body can recover a lot better than it used to and I feel pretty fresh and healthy.

6 Likes
792

1 Log lift (clean once)
4 x 8 @ 70 kg

2 neutral grip chins
3, 3,
Band assisted: 5, 6

3 banded swiss bar ohp
20 kg + bands x 6
30 kg + bands x 5
30 kg + bands x 6

4 seated cable row (1 min rest periods)
80 kg x 10, 8, 8, 8, 6

5 rear delt rows
40 kg x 15

Notes:

  • had a few issues with this session. In point to the beginning of the session my stomach acted crazy. Which made bracing in the log difficult and Made me weak in general. So I cut out the last set. Good performance under These circumstances though.
  • then my elbows acted up with the chins. Have to look out for that.
  • banded swiss bar ohp: hard as fuck! Might be a valid assistance thing for log. At least in my head it makes sense.
2 Likes
793

On a side note I made kind of a deal with my boss today. I will train some farmer’s walks and what not with him and he will teach me in throwing (Shot put, discus, hammer and the like). He is the world record holder and actual world champion in his age class. He also used to be a pro athlete in athletics and now only does the throwing disciplines.

He is hell of an inspiration for me and I am looking up to him as an athlete. At 55 years he deadlifts 220 kg for reps easily! Best deadlift ever being 300 kg beltless in his late 40s.

3 Likes
794

Dude that’s awesome! I hear highland games are super fun

795

I have heard there is an annual competition Not too far from me. Definitely something I might look into.

1 Like
796

Same happened to me. Here are some tricks that help

  • do fatman pull-ups (aka inverted rows) for volume and to practice throwing your chest at the bar rather than pulling;
  • throw your chest at the bar, don’t pull; and
  • on the descent, squeeze your lats hard and lock your shoulders down like when you bench or press
1 Like
797

08.01.

BW gym again, met some strong people.

1 squat
5 x 5 @ 120 kg

2 paused deadlifts (beltless)
5 x 3 @ 120 kg

3 Front squats
50 kg x 12

4 Leg Press
Weight x 15
More weight x 12
Even more weight x 8

5 plankes
20 kg x 30 sec.
30 kg x 30 sec.
40 kg x 30 sec.

Notes:

  • this was a great session and a very tough one. I had to dig really deep to finish those squat sets
  • I reached the self set milestone for my 5x5 progression and I think for now I am pretty much at the limit. So I will gradually decrease reps and increase weight and see where it gets me.
  • beltless paused deadlifts will also be swapped out for another deadlift variation
  • besides the one time I did plankes with my girlfriend on my back, this might be a planke PR, maybe… Well it’s the little things, right? :smiley:
1 Like
798

Thanks man, will try those!
I set out a goal for myself this year to get back to 8 consecutive chin ups, will these still help me get there?

3 Likes
799

Absolutely

1 Like
800

More practice on the skill of moving your body through space (and a sick upper back pump if you’re into that kind of thing).

1 Like
801

I am probably weird for saying that but I don’t like the feeling of a pump. The worst is biceps/ arms. If my bicep is really pumped, then my biceps and forearm touch so early that I can barely reach behind my neck :smiley:

That’s just on the side though, thanks for the Input.

1 Like
802

I’m not really crazy about it either, mostly because of what’s required to achieve one.

I don’t mind the way it looks though haha

1 Like
803

1 bench press
67,5 kg x 3
77,5 kg x 3
87,5 kg x 7

2 slingshot bench press
102,5 kg x 1
110 kg x 3

3 bench press (back off work)
80 kg x 10
70 kg x 8 (paused)

4 fat man pull ups as suggested by @MarkKo (fitting title for me I guess)
3 x 8

5a seated cable row
80 kg x 6
100 kg x 6 - more body english needed for the stack this time
3 x 12 @ 50 kg

5b Push ups
2 x 10

Notes:

  • Suprisingly this was not a bad bench session.
  • my legs hurt. Very harsh soreness. In general I feel crushed by yesterday’s session.
  • next week I am taking a deload.
  • everything hurts. Not in a bad way though. Just cumulated soreness. Only joint that is giving warnings is my elbow
2 Likes