Ride shorter rides, with high intensity. 5 minutes for a warm up a couple of short 2 - 3 minutes with a decent pace is all it takes.
I’m doing it with my running, running only 400 m’s for a fast not sprint pace is nice and I feel free. You could do that on the bike as well.
I actually meant the state of the bike, haha. It needs some repairs.
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19.04
I am free of work over easter and I made the trip to spend the time with my family and my good friends. The weather ist georgeous, the food is delicious and the drinks are tasty. Had a great first day: Went to train with a good old friend of mine, had coffee with the family, went on a walk through the beautiful forests surrounding the village and had company by one of my best old friends that I get to see and talk to very rarely. Then we had a family barbecue and a bonfire and a few beers and whiskys with my dad. Tomorrow we will go out to celebrate the birthday of my beloved grandma. Really good and refreshing times, I definitely needed this and enjoy every minute.
1 equipped squat (straps down, sleeves, oly shoes)
Last raw warm up 1 @ 140 kg
1 @ 160 kg
2 x 1 @ 180 kg - didn’t like the first
1 @ 190 kg
1 @ 200 kg
1 @ 205 kg - PR
2 Front squat
6 @ 60 kg
2 x 5 @ 80 kg (beltless)
2 x 10 @ 80 kg (belt on)
Edit: 1.15 h Walk
Video:
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20.04.
Theoretically my events day. I could have made the trip to Hannover to do actual strongman training but I’d rather spend more time with my family and friends. I guess I am not so hardcore afterall, haha.
Since I squatted heavy yesterday my legs were tired and I didn’t push anything today. Just a little workout to add to the overall work capacity build up. The clean and press for reps were awfully exhausting still.
1 continental clean and press (normal bar, clean every rep)
4 x 4 @ 90 kg
2 25 kg bumper plate hold
3 x max time
3 tire flip
1 x 10
4 Joined my mates for a 200 m sprint
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23.04.
1 deadlift
2 x 5 @ 180 kg - PR, PR!
1 x 3 @ 180 kg - this matches my previous best with 180 kg.
2 elevated deadlifts
2 x 6 @ 170 kg
3a chest supported db row
3 x 10 @ 30 kg
3b seated hamstring curls
3 x 12
4a Smith machine hip thrusts
2 x 10 @ 151 kg
4b one arm front plank (saw this on IG yesterday)
2 x per arm
Notes:
- spent a wonderful easter weekend with my family and friends. The drive home was not as pleasent because of traffic.
- Had to do this as a morning training because of work this week. Definitely not used to this anymore.
- felt the form break a little on the later reps of each set. Decided to listen to my body (and the lower back fatigue) and cut back. I decided it is enough after 3 reps in the 3rd set and also cut back in volume on the accessories.
- I will definitely hate myself at least all day or all week for not fighting for rep 4&5 on the final set.
- weight goes up, volume goes down. Bring on the peak!
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Nice work man!
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@mr.v3lv3t thanks buddy.
So the events for my next competition have been posted:
1: 90 kg keg clean and press for reps
2: car deadlift for reps (weight unknown)
3: atlas stone over bar @ 130 kg (Spray tacky only)
4: the best 20 athletes advance to a medley of farmer’s carry, sandbag and keg loading (weights unknown)
Did I say that I hate the organisation around here yet? 
Also I hate this new format where you don’t get to do all the events. I will zero the stones and do my best for the other 2 events. This season is about gaining experience. Still sucks to travel all that way for so little action, haha
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Why will you zero the stones?
Man, outside of a big national championship type competition that’s a pretty bogus approach.
I never have access to stones and therefore don’t train it. The most I have ever done ist 100 kg. I doubt that this has bettered itself by not training it. I’ll have one or two sessions with my strongman club and otherwise do what I can with sandbag picks.
Yeah interest in the sport is growing faster than it’s organization. Without Heinz Ollesch (Google him if unfamiliar) and his wife Martina, I doubt there would even be organized strongman anymore in Germany. I very much like them, I really do but I don’t think that they are interested or able to take it further. Which is understandable given the structure of how these events are done.
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You gotta think positive!
A stone isn’t like loading a sandbag. Its not like lifting a keg. Its not a power clean and it’s not a front squat.
But if you get some work in with those 4 lifts, you’ll be prepared for stone lifting! Just Pop that shit up there! No Problem!
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Alright, I’ll certainly give it everything!
Awesome DL PR mate, and not going for the last couple of reps probably was a good idea. Listening to the body is usually good.
I know you’ll give it your best shot with that stone, You’ve become stronger so maybe it’s there on the day.
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Thanks mate, we’ll see. If nothing else I will get more experience and that will push myself further in training.
24.04.
Another morning training before work. I struggled to get out of bed this morning but still had enough time to get through this session.
Erectors are very sore but with some love to them I got them moving and it didn’t affect my training.
Hip is still feeling good and no back pumps… knock on wood. Rib healed within a couple of days. Good stuff.
Kept it safe today. I could have done 5s with 105 kg for PRs but wanted to keep it crisp and don’t over shoot because I am spending so much energy on deadlifts.
Included some long “comp. spec.” lockouts on the last sets.
1 Push Press
5 x 3 @ 105 kg
2 paused close grip board press (“Hicks Press”)
4 x 3 @ 100 kg
1 x 6 @ 100 kg
3 lat pull down
4 x 10
4a Tricep extensions
4 x 10
4b face pulls
3x15
Notes:
- I am tired but happy with these last sessions
- I’ll probably get some event training in this weekend
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This is a good place to be. It says your working hard and getting the rewards.
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Press moved well. Looks like you have a lot more to come too. Good job
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