Per aspera ad astra (strongman Koestrizer)

Training Training Logs
8240

Forgot to update!

02.04.

1 wsm squat (wraps)

5 x 2 @ 175 kg

1 x 2 @ 195 kg - not as bad as I thought tbh. Nice!

Getting used to wraps. There’s definitely a learning curve here. Knees forward, not only out!

2 sumo squats

3 x 10 @ 30 kg

3 hip thrust (4 sec ecc.)

2 x 8 @ 108 kg

4 single arm farmer’s hold

1 x 45 sec @ 65 kg

5 side bends

2 x 12 @ 37,5 kg

03.04.

1 overhead medley (barbell/ log)

3 x 2/2 @ 90 kg/ 108,5 kg

2 log lift

2 x 5 @ 98,5 kg (clean once)

1 x 5 @ 98,5 kg (clean each)

3 deadlifts

5 x 3 @ 160 kg + green band

4 Husafell Shield carry

2 x 40 m @ 112,5 kg

4 Likes
8241

05.04.

Bike ergometer

45 mins.

3 Likes
8242

06.04.

1 paused camber bar oh squat

3 x 8 @ 35 kg

2 log lift (clean once)

4 x 3 @ 103,5 kg

3 log dip and drive

3 x 5 @ 111 kg

4 front squat

4 x 3 @ 125 kg

Lat pull down had to be skipped because the gym closed due to holiday.

I had a great weekend! :blush:

4 Likes
8243

07.04.

1 deadlift

3 x 4 @ 207,5 kg

Deadlifts continue to feel awesome. The best they honestly ever have.

2 farmer’s walk

3 x 30m @ 90 kg (turn at 10m)

Fuck. This. Shit!

3 zercher deadlift

3 x 4 @ 117,5 kg

4a chest supported dumbbell row

3 x 12 @ 25 kg (4 sec ecc.)

4b hollow hold

3 x 45 sec.

5 cardio (bike ergometer)

25 min.

4 Likes
8244

Those were a movement I could never master. Good job!

1 Like
8245

10.04.

Training at 8.30 am with 300 kcal in. But we have to get after it because this is my only chance to train this weekend. I will be on the road all weekend going to my new university, starting my masters! :o

1 oh medley (barbell/ log)

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

2 log lift (clean each rep)

3 x 3 @ 103,5 kg

3 husafell shield carry

2 x 40 m @ 117,5 kg

Unfortunately had to skip deadlifts but I am proud I got after it and performed quite well even.

4 Likes
8246

Congratulations!

1 Like
8247

Thanks! After two exhausting dual bachelors (is that a thing people in other places know about, haha?) and being 31 years old I wrestled with that decision quite a bit but I have a goal for which this will be the setup. So yeah, here we go again! It will obv. be a “work accommodating” masters, so I’ll continue working since that’s the only way I can do this, financially speaking.

4 Likes
8248

That’s fantastic!!!

1 Like
8249

31 and still trying to prolong the student lifestyle for as long as possible! :wink:

Seriously though, good on you, working and doing a masters, not an easy decision, I’m confident you’ll smash it.

4 Likes
8250

Everything to cling to my youth, mate!

4 Likes
8251

13.04.

1 paused neutral grip oh squat

3 x 6 @ 38,5 kg

2 log lift (clean once)

3 x 3 @ 106 kg

1 x 5 @ 96 kg

3 log dip and drive

3 x 4 @ 113,5 kg

4 front squat

3 @ 130 kg

2 x 2 @ 130 kg

5 supinated lat pull down

3 x 10 @ 85 kg

6 cardio

30 min bike ergometer

4 Likes
8252

14.04.

1 deadlift

3 x 4 @ 212,5 kg

Again some really great deadlifting!

2 farmer’s walk

3 x 30 m @ 95,5 kg (turn at 10 m)

3 zercher deadlift

3 x 4 @ 122,5 kg

4 incline db row

3 x 6 @ 27,5 kg (4 sec ecc.)

4b hollow hold

4 x 45 sec.

Definitely noticing I had no weekend energywise. The week is dragging and I am running out of steam in my workouts. Still very good work today.

5 Likes
8253

16.04.

1 wsm squat

5 x 2 @ 190 kg

Quite hard today tbh. But I also somehow once again lost my earphone case, which makes it all harder.

2 hip thrust (nautilus)

3 x 5 @ 133 kg (4 sec ecc)

3 sumo squats

3 x 8 @ 32,5 kg

4 one arm hangs

2 x 15 sec

1 x 20 sec

5 side bends

3 x 10 @ 40 kg

4 Likes
8254

17.04.

1 oh medley (barbell/ log)

1 x 2/2 @ 95/ 111 kg

1 x 2/1 @ 95/ 111 kg

1 x 2/1 @ 95/ 111 kg - angry!

1 x 2/2 @ 95/ 111 kg - better! Actually this was really good :see_no_evil_monkey:

2 log lift (clean each)

3 x 3 @ 106 kg

3 banded deadlift

5 x 3 @ 162,5 kg + green band

4 husafell shield carry

2 x 40 m @ 122,5 kg

Today everything felt hard. It was a real gritty day. Zero motivation, lost my headphonws, body feels beat up. But we made it through and that is what counts!

6 Likes
8255

20.04.

1 neutral grip paused oh squats

3 x 6 @ 40 kg

2 log lift (clean once)

1 x 3 @ 111 kg

2 x 3 @ 106 kg

1 x 5 @ 98,5 kg

Not as consistent as I’d like but strength is coming back!

3 log dips

3 x 4 @ 108,5 kg

4 front squats

3 x 3 @ 110 kg

Starting to taper down the assistance exercises.

5 supinated lat pull down

2 x 10 @ 65 kg

1 x 10 @ 50 kg

Significantly reduced the weight because of the strain.

6 cardio

25 mins bike ergometer

This weekend was much more restorative and it shows. More energy + power.

2 Likes