I remember all the times I failed 90 kg on the log, leading up to my competition on the 30th of July in 2017 where I ultimately failed the weight in competition. To have surpassed this in and now even doing a double with it feels great.
I am damn hungry lately! And not for food.
I feel like something clicked mentally. I am not training for the sake of it (not that this was always my intention) but I am training to become better and be the best strongman I can be. I want to do well in my next competition, not only focusing on getting by and competing for the sake of it. I want to smash all the disciplines! I am on my road to compete in the German Cups (2nd strongman league) and I will get there.
About two weeks until the disciplines for my June competition are published. Can’t wait for it.
Slight muscle strain in my hip from deadlift day. Hip flexor/ adductor in my right side. Got a lot better from yesterday to today. I am confident that it will heal quickly but event training might be tricky. Don’t want to skip it again but I am gonna do the smart thing if need be.
1 Front squats
3 @ 90 kg
3 @ 95 kg
3 @ 90 kg
2 Bench press
5 or 6 x 3 @ 100 kg - lost count and did one more to be sure
3 conventional deadlifts against bands
5 x 5 @ 90 kg + band tension
4 seated shoulder press
10 @ 50 kg
8 @ 60 kg
12 @ 50 kg
5 chest supported T-bar rows
3 x 12 @ 45 kg
Notes:
muscle strain didn’t really bother me squatting. More noticeable walking
on front squats: Ego told me to go for 2 plates. Brain reminded me of this
widened my grip on bench. Advantage: shoulders stopped rolling forward, better tightness. Disadvantage: have to use my pecs more and they are weak, haha
Thanks for trusting me enough to adjust your training. And then taking lots of videos and posting about your thoughts. You’re teaching me a lot as you go.
I’m glad to see you made a Connection, between these ideas and your bench press. Too much weight, the shoulders roll forward to cover for the pecs. So worse bench technique, no pecs and sore shoulders. Lower weight allows Better Movement for better, more even development, and More strength.
If I squat or deadlift too much, or try to add weight too fast, my knees come in to cover for my weaker hips. I end up with tight, tight hip flexor/adductor/groin, bent over old man posture and a sore back. And all movements and lifts suffer. But if I go steady, I can focus on what is weak, whats really holding me back.
So far I haven’t had a reason not to. Nice to know that the videos are being reviewed, win win situation I guess.
For me it isn’t the weight, it is a mobility issue. I have been gripping crazy close (I’m not sure why, maybe because I thought this would help my overhead press). When I use such a narrow grip and bring the weight all the way down to my chest, my shoulders have to leave their position. If I shorten the range of motion they stay in place, like they do with the widened grip.
That one time I trained with a team of competitive powerlifters, nearly a year ago, they also told me that I am gripping way to narrow.
I have now decided to do another cycle of the program. I feel like I am doing a lot of stuff that makes sense and is working on weaknesses and I haven’t found a way yet to use all this stuff in a different structure, so another cycle it is and I may come up with something then.
1 yoke
185 kg x 25 m in ca. 16 seconds
185 kg x 25 m in ca. 15 seconds
185 kg x 25 m in ca. 14 seconds
185 kg x 25 m in ca. 13 seconds
185 kg x 25 m in ca. 14 seconds
2 Farmer’s walks
Ca. 40 m as warm up/ get the handles where I need them @ 65 kg per hand
Figure 8’s @ 65 kg per hand
Figure 8’s @ 65 kg per hand
1 run for about 90 m with one turn at half but also one drop at maybe 60 m. @ 65 kg per hand
Putting handles away: one run for about 50 m, had to take two sharp turns @ 65 kg per hand
Notes:
Let’s talk about a humbling experience @strongmanvinny2 . Fuck that was horrible. Not even sure If I did this right, just went of that one Higa video. I guess there is no real method to this madness though.
forearms pumped to the max, biceps and upper back were done after farmer’s
this completes cycle nr. 1. onto a deload week (not going super light but ensuring recovery)
this day takes too long. Setting everything up and putting it away again takes valuable time. Also I had no one to take my time, I Set Up my camera and read off my times there. So my times in the yoke may be very inaccurate.
I think I have seen too much stuff on the vertical diet… Last night I dreamed that Stan Efferding was in my kitchen and we talked a lot about nutrition. I can’t remember everything but he was promoting his vertical diet, while I was cooking something. I asked him about a vegetarian option for his diet and he explained to me how this wouldn’t work and how I am held back by not eating meat.
1 conventional deadlift
Up to
120 kg x 2
140 kg x 1
160 kg x 1
170 kg x 1 - easier than the Sumo 170 kg
180 kg x 1 - ties all time PR
185 kg x 0
2 ‘toughen up circuit’
2 reps stone to shoulder @ 145 lbs
1 deadlift @ 140 kg (most reps hook grip)
45 sec rest
for 10 rounds
Notes:
haven’t done any heavy conventional deadlifts in month. Haven’t hit this weight conventional in almost a year (last time was my competition that had deadlifts in them).
this definitely proves you right @strongmanvinny2 . Not that I needed to have a reassurance to follow your advice, haha
I guess I won’t to anything involving my back for the rest of the week
I know what I said but I felt way too good for a boring deload. Will take the rest of the week very light though.
