Per aspera ad astra (strongman Koestrizer)

Training Training Logs
8220

10.03.

1 deadlift

4 x 5 @ 190 kg

2 farmer’s walk

3 x 30 m @ 90 kg (turn at 10m, no drop)

3 zercher deadlift (60cm bar height)

4 x 5 @ 102,5 kg

4a chest supported db row

4 x 7 @ 25 kg (4 sec ecc.)

4b hollow hold

4 x 35 sec

5 Assault bike

8 x 10 sec all out sprint (EMOM)

5 Likes
8221

11.03.

Bike ergometer

40 min @ ø 145 watts

3 Likes
8222

Does this mean you’re fighting feminists? Sounds like a good PPV event - German Strongman Vs 10 German Feminists.

Massive congratulations on the comp! You’re awesome as ever!

2 Likes
8223

Haha you got a good chuckle out of me there, mate.

As far as my experience with political fights go - I am usually on the site that is getting their ass kicked in every sense of the expression. :sweat_smile: But you knew that already, haha.

Thanks for the kind words, my friend! Trying to give it my all this season once again.

1 Like
8224

12.03.

1 Squat

5 @ 165 kg

4 @ 165 kg

5 @ 165 kg - redemption for being a chicken before

2 Hip thrust (nautilus machine)

4 x 8 @ 113 kg

3 Leg extension

4 x 12 (slight pause at lockout) @ 84 kg

Lots of grunting and making faces.

4 Single arm farmers hold

3 x 15 sec @ 78 kg

Relatively easy

5 Side bends

3 x 10 @ 35 kg

Easy

4 Likes
8225

13.03.

1 overhead medley (barbell/ log)

3 x 2/2 @ 95/ 106 kg

2 x 2/1 @ 95/ 106 kg

2 log push press (clean once)

3x 5 @ 91 kg

3 banded deadlift

5 x 3 @ 152,5 kg + green band

4 360° farmer’s hold

3 x 3 @ 88 kg

5 zercher marches

3 x 30 sec @ 145 kg

Notes:

  • end of a tough training week. Struggled with the jerk on the log. Was mad at myself bc I didn’t focus on a cue that worked Monday and that I forgot in the moment. Still, a really tough movement to learn.
  • I had a moment, where I thought of/ saw @T3hPwnisher in my head on my last set of zercher marches today. I didn’t use elbow sleeves and was really in a rush to cram that exercise in in general because the gym was closing off and I won the argument in my head about me weaseling my way out of that unloved exercise with that excuse. Anyway on the 3rd set the bar sat particularly bad on my forearm and pinched something in my skin and made it hurt more than it needed to be and I thought “it’s good that it hurts. It will distract me from the other pain that the exercise brings with it and make the time pass by faster”. And with that thought I immediately thought of @T3hPwnisher and saw his profile pic before me. Afterwards I got a bit of a chuckle out of my thought process and vowed I’d take a minute to type this out, haha.
6 Likes
8226

16.03.

1 underhand oh squats (paused)

3 x 8 @ 30 kg

2 log lift (clean once; split jerk)

4 x 3 @ 103,5 kg

3 log dip and drive

3 x 5 @ 106 kg

4 front squat

3 x 5 @ 115 kg

4 supinated lat pull down (paused)

3 x 10 @ 75 kg

Good start to the week. I am commited to learn that fucking log jerk. Today the soreness is exquisite, lol.

4 Likes
8227

17.03.

1 deadlift

3 x 5 @ 195 kg

Deadlifts are feeling great atm. Very smooth, very in the flow

2 farmer’s walk

3 x 30m (turn in hands at 10m) @ 98 kg

This on the other hand wasn’t great. Had some major issues with the turns

3 zercher deadlift (60 cm)

4 x 5 @ 107,5 kg

Actually like these. Very explosive

4a chest supported db row

3 x 8 @ 25 kg (4 sec eccentric)

4b hollow hold

3 x 40 sec

6 stationary bike

25 min, avg. 181 watts, avg hbpm 151

Overall good session despite being super tired and hungry.

3 Likes
8228

19.03.

1 wsm squats (boxes 70 cm)

3 x 2 @ 170 kg

2 x 2 @ 175 kg

1 x 2 @ 180 kg

This will take some getting used to! 180 turned ibto an accidental grinder. Could probably be worse as a starting point but also better. Will work hard!

2a nautilus hip thrust

4 x 8 @ 118 kg (4 sec eccentric)

2b one arm farmer’s hold

3 x 15 @ 88 kg

3a leg extension

4 x 12 @ 86,3 kg (pause at top)

3b side bends

3 x 12 @ 35 kg

4 Likes
8229

20.03.

I am so fucking sore, I can’t even tell what hurts the most.

1 overhead medley (barbell/ log)

2 x 2/1 @ 95 kg / 108 kg - split jerk log

1 x 2/2 @ 95 kg / 108 kg - push press log

1 x 2/1 @ 95 kg/ 108 kg - push press log

I got really frustrated and down on myself here.

2 log push press (clean once)

3 x 5 @ 93 kg

3 banded deadlift

5 x 3 @ 155 kg + green band

4 husafell shield carry

2 x 30 m @ 102,5 kg

1 x 40 m @ 102,5 kg

5 Likes
8230

23.03.

1 underhand oh squat

2 x 8 @ 32,5 kg

Wrist hurt in a not good way here, so I kept it at that.

2 log lift (clean once; push press)

3 x 3 @ 103,5 kg

1 x 3 @ 106 kg kg - needed this mentally.

3 log dip & drive

3 x 5 @ 108,5 kg

Actually opened set 2 and 3 with one press. Wasn’t planned but good to shift gears now and work on getting my confidence back.

4 front squats

3 x 5 @ 117,5 kg

5 supinated lat pull down

3 x 10 @ 80 kg

6 Likes
8231

24.03.

1 deadlift
3 x 5 @ 200 kg

Continuing to feel awesome.

2 farmer’s walk
5 x 20 m (turn at 10m) @ 90 kg

3 zercher deadlift (60cm)
3 x 5 @ 112,5 kg

4a chest supported db row
3 x 10 @ 25 kg (4 sec eccentric)

4b hollow hold
3 x 40 sec

5 bike ergometer
25 min,

Diet: 121,0 kg this morning. - 3 kg since start. Good stuff. I expect some more fluctuation though.

6 Likes
8232

Made me smile, glad you are feeling good mate

1 Like
8233

Thanks mate, gotta roll with it if deadlifts feel like that for once, haha.

1 Like
8234

26.03.

1 wsm squat

7 x 2 @ 175 kg

Stance experiments:

Set 1 super wide

2 + 3 medium wide

4-6 super wide

7 medium wide

2 Hip thrust (nautilus machine)

4 x 8 @ 123 kg (4 sec ecc.)

3 sumo squats (standing on boxes, db in hand)

3 x 8 @ 30 kg

4 single arm farmer’s hold

3 x 15 sec @ 88 kg (no chalk)

5 side bends

3 x 10 @ 37,5 kg

6 cardio (bike ergometer)

25 minutes

6 Likes
8235

guy next to you was miring big time.

1 Like
8236

The one doing single leg calf raises with the smallest ROM I’ve ever seen?

3 Likes
8237

Ups forgot to update the 4th session last week:

27.03.

1 overhead medley

1 x 2/1 @ 95/ 108,5 kg (barbell/ log)

1 x 2/2 @ 95/ 108,5 kg

1 x 2/1 @ 95/ 108,5 kg

2 x 2/2 @ 95/ 108,5 kg

I was commited to do 3 succesful sets.

2 log lift (clean once)

3 x 5 @ 96 kg

Things may have finally clicked!! Finally felt normal. For the first time since starting this back up.

3 banded deadlift

5 x 3 @ 157,5 kg + green band

4 husafell shield carry

3 x 30m @ 107,5 kg

3 Likes
8238

30.03.

Bit of deload week to combat some of the build up fatigue.

1 paused oh squats

1 x 8 @ 30 kg Supinated - same pain as last week

2 x 8 @ 31 kg cambered neutral grip bar - good compromise.

2 log lift (clean once)

4 x 3 @ 91 kg

3 log dip and drive

3 x 5 @ 113,5 kg

I can’t count ffs. Was supposed to use 10 kg less. On the second set I also did a press. So that was… unplanned but actually encouraging?! Considering recent struggles, I mean

4 front squat

2 x 3 @ 120 kg

5 supinated lat pull down

3 x 10 @ 80 kg

4 Likes
8239

31.03.

1 deadlift

1 x 5 @ 160 kg

2 zercher deadlift (60 cm)

1 x 3 @ 115 kg

3a chest supported db row

4 x 10 @ 25 kg (4 sec ecc.)

3b hollow hold

2 x 45 sec.

Weather too garstly for farmer’s walk

4 bike ergometer

40 min, decent intensity. Heart rate way down here. Interesting.

3 Likes