Today I fly out/ flew out (depending on when you read this) to Cologne to the world’s biggest fitness expo.
As you all know I have withdrawn from competition. It was the right thing to do and still is. I have no regrets whatsoever about it anymore.
I still want to be there for the guys from our strongman club. Originally 6 of us were to compete but that is reduced down to 2 sadly (me for health issues, one guy work accident, two injured during prep - bicep and shoulder).
So long story short I had to throw in a 6 am squat session today. Needed to use a different gym as mine is not open at that time. My flatmate accompanied me. The gym had far better bars and plates.
1 squat
5 @ 115 kg
3 @ 130 kg
5 @ 145 kg
2 equipped squat (straps down, oly shoes)
160 kg
170 kg - reached depth here
180 kg - depth was easy to reach from here on
190 kg
200 kg - pretty proud of this. Wasn’t a max but I am still learning the suit so I am conservative.
2a strict press
2 x 10 @ 55 kg
2b rld
2 x 10 @ 100 kg
Ran out of time. Did the 4 sets without any rest but had to stop training here so I could catch my train
Notes:
Not too bad of a session all things considered. Learning the suit is both a lot of fun and horrible - and I know that sounds strange to most people but not you guys
I’ll skip the last session of the week in favour of more recovery and begin my deload after I return from cologne
I decided to compete the 30th of May in Stendal for my first German Cup competition.
I want to focus as much as possible on my deadlift in the near future and let everything else kind of stagnate if necessary because my deadlift is definitely my achilles tendon right now.
This marks the start of my prep and especially the deadlift build up. Started out pretty easy and I’ll try to implement some of the tips I got from my strongman peers over the weekend.
1 deadlift
3 x 6 @ 160 kg
2 Block pulls (weak point training)
3 x 8 @ 140 kg
3a chest supported incline db row
4 x 10 @ 30 kg
3b seated leg curls
4 x 15 @ 80 kg
Notes:
was a little pressed for time but I also wanted to keep things from being too strenous for the first session/ this week. No extra caffeine or hype
1 paused front squats (beltless)
2 x 5 @ 40 kg
5 @ 60 kg
5 @ 70 kg
5 @ 80 kg
3 x 5 @ 60 kg
2 back raises
3 x 20
3 hipabduction
3 x 20
4 seated good mornings
2 x 10 @ 60 kg
5 ab stuff (mainly ab wheel and some side plankes)
6 lots of stretching
Notes:
this was planned as a very light leg day and I followed through
really frustrating day… I have located the problem to mainly my right hip. Well maybe it was only the root of the problem these two days?
good that this was a light day by plan. Hip wouldn’t have let me do anything heavy anyway. It starts from the back of my hip (SI joint?) and spreads from there… It mainly affects my back but by now I am quite sure it is nothing wrong with my spine. My muscles just all lock up. I am not sure but this is all super frustrating!
I have tried pretty much everything you guys suggested and more… Haven’t found a solution yet. I have some hope for the new mattress but if this is permanent I will have to look into a standing desk.
Despite how light I kept it yesterday, my quads were sore today - guess it has been a while with front squats.
1 log lift (clean every rep)
3 x 5 @ 80 kg - wow, I have done better…
2 farmer’s walk (beltless, no chalk)
1 x 40 m (with turn at 20 m) @ 65 kg
3 x 80 m (with set down and turn yourself around) @ 65 kg
3 little bit of core
4 incline treadmill walking
15 min
5 stationary bike
15 min
Sauna and steam bath
Notes:
I am working on a new log clean technique. Pretty difficult but more back friendly and hopefully efficient in the long run. Right now pretty strange. 2nd set was the best. @strongmanvinny2 what do you think mate?
in other bad news: I need to get rid of my equipment on the empty floor below the gym. I have started already,… I hope the landlord lets me keep some of my stuff in the garage on the property that the house we live in stands on. Best scenario: I can train in that. Worst scenario: I can’t even store it.
I pull the log in more into me and dip deeper (still more a quarter squat than anything else but more than I used to). I lean back less and at least try to curl the log a little less. The main difference is the position of the log before I stand up: In the video you have just seen I have the log higher (above the belt on the belly) than before, where it just stayed in my lap.
Hmm… Maybe a side angle would have been more helpful
What is your handle position like with the log in your lap? If the handles aren’t basically in the same position they’re at when you set them to deadlift it (pointed up and back towards you), you’re losing out on the a lot of the leverage in the clean.
If that’s not the case, it could be the logs dimensions. If it has a low radial cut and the handles are not deep inside of the log then you almost have no choice but to curl it.
Otherwise, I have a similar issue with heavy logs and curling them. I also have very long arms in proportion to the rest of my body, so it’s pretty much unavoidable when the log gets heavy.
This! The log sadly sucks pretty bad. Other logs are way easier to clean but the cut outs for the handles of the log are way off. So if I try to angle them forward while the log is in my lap, I end up cutting into my forearms. I need to get a better log at some time
Ouch, yeah, that is a problem. Those logs are trash and make zero sense. Might as well be a football bar. In this case, don’t sweat it a whole lot, but if the new cleaning method feels decent, totally go for it until you can get a better log.
I’ll make it a point to incorporate more cardio. from now on. I realized that I am way too inactive and move too little. When I had my old job, I was not only on my feet but also I rode my bike there. That makes 2 x 15 minute bike rides a day. Nowadays I am sitting all day at work, drive there in a car and sit at home.
When I train I just lift heavy weights and do some strongman events here and there.
So I want to incorporate cardio to take care of my heart health and also walking helps to keep the hips and back loose.
EDIT: Also worked a bunch on my hips with the lacrosse ball
Moved the last of the equipment yesterday. I think that counts as a workout, haha.
I managed to do a real number on my left shoulder blade/ rib cage … hurts and feels very bitchy. Like when I cough and stuff like that.
Sucks to say the least. Hopefully it will sort itself out fast.
Sounds like a broken or bend rib bone takes a week or two to recover from.
Sounds great you’re back on track, entering a show, getting serious training in. Awesome man.
And yes do some walks and maybe even break out the bike for some rides as well.
Thanks man, yeah I feel good about how the weights move currently and the cardio is going to be good for me.
I would love to use the bike more, I just need to get it back in shape because it is in such a bad state that riding it is no fun currently
takes a week or two to recover from.