Per aspera ad astra (strongman Koestrizer)

Training Training Logs
905

Thanks for the empathy guys! I really hope so too. What is bugging me is that I just don’t know why. That’s a diasappointing thing. Like when your back hurts but you have pulled like a maniac the day before you say “oh well, that’s that”.

Well I try Not to sorry about it too much for now. Like you said maybe it fades away quickly. I have to days off from training anyways now, will probably make it three.

In other news: I will get my farmer’s walks saturday! :slight_smile:

906

Maybe something happened that day your pressing was off? Either way, hope it clears up soon.

907

Maybe… I don’t know. Nothing felt wrong, I had no pain, mobility was as good as ever…

Shoulder is in pain again. Not necessarily more pain than before benching but definitely not better.

Any ideas how to speed up recovery? Like are anti inflammation medicins a good Idea? (Ibuprofen)

908

Also in regards to training: Continue to train or rest completely until it is gone ?

909

Disclaimer: be sensible here and use common sense. Don’t apply if your arm is hanging dead from the shoulder and you are getting shooting pains

Grab a broom stick, do light pressing often (like twice per day). If it hurts go slow and don’t push it - do what you can. Be really mindful of what you are doing and try figure out any form issues (shoulders rolling forward, upper back rounding? Etc). And go slow, no explosive stuff.

The best thing I ever did for tweaks and niggles was get moving again and not dwell on it. Have a plan and execute instead of analysing it to death.

2 Likes
910

Thanks man, I also figured staying active and moving will probably help me.

2 Likes
911

1 squat
130 kg x 1
140 kg x 2
130 kg x 2
120 kg x 6

2 Farmer’s Walk (set down, turn yourself and pick up again) - weights per hand
55 kg x 40 meter
65 kg x 40 meter
95 kg x 40 meter - 25.59 seconds. Everything else was under 20 sec.
65 kg x 40 meter

3 SSB Reverse lunges (reps per leg)
22 kg x 6
42 kg x 6
62 kg x 6

Notes:

  • okay heavy squats were just not in the cards. Wanted to do 140 kg x 5. That should be in the cards but not the week after a max apperantly.
  • Farmer’s walks were good. Did them with my boss. He is getting very strong again for his first strongman contest. I am not doing his programming but still cool to see.
  • super happy about the quaility of the farmer’s handles!
4 Likes
912

Screenshot_20180225-142040
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913

Just saw that squat PR. Holy fuck, kudos.

You are strong!

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914

Thanks Vinny, it means a lot that you would say that.

915

I’d try to train around it while rehabbing it. For pressing movements, I’ve avoided explosive cocentrics in favors of tempo work in the past. Also a ton of isolation work.

Hope you fix it bud

2 Likes
916

Thanks for the recommendation mate.

Recovery is actually going great! I followed through with what I had planned and what was suggested here for example by @strongmangoals. I took Ibuprofen for three days to help with inflammation (no big dose) and moved a lot. I did several sets of strict presses with the empty barbell and eventually progressed to my empty axle (36 kg) a day. Like 5+ sets over 8 hours. The pressing itself wasn’t really painful. It was more random rotation movement or grabbing something from a shelf.

I am happy to say that my shoulder feels fine now! That is a relief. I will avoid explosive pressing (push press and log for at least the next week though). The real test will be my next workout (Ohp) but I am confident and in good spirits.

2 Likes
917

26.02.

1 strict press
40 kg x 10
50 kg x 5
60 kg x 2
4 x 4 @ 70 kg
8 @ 60 kg
8 @ 50 kg
10 @ 40 kg

2 lat pull down
4 x 8 - 10

3 seated cable row
3 x 15

4 Seated db Press
25 kg x 12

5 single arm barbell row (landmine)
3 x 12 @ 15 kg

Notes:

  • damn I obviously forgot how carries affect the body :D. Also even feel it in my shoulders.
  • shoulder felt fine on barbell presses! That is good. I could feel it a bit but no pain. Db pressing however was not good. Noted.
  • Not a special day. Will go a little higher in
    weight for the next two weeks if my shoulder is up for it, since I am about to start the new plan (squat peak is done, bench has no peak, deadlift program will end in 3/4 weeks - currently just waiting for that)
4 Likes
918

1 Power cleans
40 kg x 5
50 kg x 3
2 x 3 @ 60 kg

2 Power Snatch
2 x 3 @ 40 kg

3 Sumo deadlift
3 x 3 @ 150 kg

4 pendlay rows
60 kg x 8
80 kg x 6
100 kg x 6
110 kg x 5 - rather ugly. Weight was too heavy
100 kg x 6

5 db rows - pretty strict
45 kg x 10 (no straps)
45 kg x 20 (Straps + Body english for later reps)

6 horizontal back extension
2 x 20

7 seated hip abduction - yeah this seems ridicoulus but Candito highly recommends it die sumo pullers
2 x 20

8 Cardio
20 min crosstrainer

Notes:

  • this was an early morning training and sleep hasn’t been the best lately. I was absolutely dead tired.
  • deadlifts moved slow but mainly because I just couldn’t move fast since I was so tired. They weren’t too heavy. I have a little problem with the bar shifting. Especially in later reps. The first is locked in better. Still I think technique wasn’t bad. It feels like I am neither lifting with my back, nor squatting the weight up.
  • Programming wise this should have been 144 kg instead of the 150 kg I did.
4 Likes
919

That’s some nice pressing there mate.

920

Thanks man!

1 Like
921

Starting point for 5/3/1 08.11.17

First 1+ week.

I may not be where I was with bench pressing but I made progress. This is important. The rest doesn’t count.
P.s. it is not a competition lift anyway.

01.03.

1 Bench press
Up to
90 kg x 3
100 kg x 6 - Not a PR but a good effort here. Bench press has increased. That’s all that counts.

2 slingshot bench press
115 kg x 1
125 kg x 1 - clean but heavy so no more

3 Bench press (back off)
90 kg x 8

4 machine row - stack is 134 kg… Mission max out every rowing stack continues :smiley:
79 kg x 12
93 kg x 12
100 kg x 10

5 machine row, high horizontal handles
52 kg x 15
2 x 15 @ 45 kg

6 incline bench - don’t know why and felt weird af
50 kg x 8
70 kg x 7
80 kg x 5

7 face pulls
2 x 12

Notes:

  • I have debated back and forth with myself about just staying on 5/3/1 for my bench but I have come to the conclusion that I should give the new program an honest chance. That’s why I deaviated from the plan today and next week as well since I am gonna end 5/3/1 after that.
6 Likes
922

03.03

1 squat
120 kg x 7
120 kg x 8

2 ssb box squats in briefs (above parallel)
102 kg x 2
122 kg x 2
142 kg x 1
152 kg x 3

3 farmer’s walk - 40 meter. Set down at 20m, turn self around and repick
65 kg per hand in 19.07 sec.
65 kg per hand in 18.67 sec.

Notes:

  • I was in a bad mood and really didn’t feel like it that evening. My back hurt the day beforefor unknown reasons and I could still feel it his day.
  • Squats felt really off. All over the place and terrible. Looked bad too. Maybe it is because I haven’t been squatting in this gym for a long time (yeah, desperate for excuses)
  • was really mad and let it out on these box squats. Wanted to do a single at 152 kg but my brain shut off and I did a triple. Wasn’t too hard but the bar is supper whippy, even at this weight.
  • Would love an adjustable squat box as I think box squats in general would serve me well
3 Likes
923

sumo deadlifts from the 28th, horrible squats from yesterday and yesterday’s box squat stuff.

1 Like
924

Some thoughts.

At the bottom of your squat, just above parallel, you “relax” your knees shift forward, and you “bounce” out of the bottom. This causes you to rock forward a little, your weight shifts onto your toes, and you end up in a Good Morning position. The bounce is tough on your quad tendons, the bent forward position is rough on your lower back.

You can see, with briefs and going to the box, you can’t bounce out of the bottom. The briefs support you, so you can use your hips to control your knees, and actually use your leg muscles to squat. The SSB is great because it will teach you not to lean forward. I think this will be a great exercise for you. It’s great for me.

To make it better, Rotate the box. Now, its like a square, blocking your heels. Turn it to a diamond, so your feet are “around” it and it is underneath you. This way, you will be able to drop straighter down, use less back and develop more hip and leg strength. To amplify this even more, turn the SSB upside down, so the weights are Above the handles. This leverage against you will make it super hard to lean forward, which will force you to squat straight up and down.

You have the briefs on, they will protect your hip joints. Move your heels out, a small, small amount. Just widen your stance a tiny bit. Stay upright. Drive your feet apart. Figure out how to keep your weight even on your feet. Don’t rock on your toes. This is a strange motion, but the box will stop you above parallel, keeping you in a safe ROM. This wide stance, upright squat will be super hip focused, with no bounce and no forward lean. You will be forced to fight to keep tight position.

4 Likes