Tried my hardest to push my knees forward on the concentric (instead of letting them shoot back to shift weight to my hips). My quads are really weak and we’re trying to adress this.
3 sldl
3 x 8 @ 130 kg
4 ghd back raises
3 x 15 @ 20 kg
Everything felt kinda heavy and sluggish today. Just one of those slower weeks I guess.
power jerk - 3 sec pause in catch position
2 x 3 @ 110 kg (retook the top set bc 2)I wasn’t satisfied with the quality)
4 x 5 @ 100 kg - bloody excellent!
pull ups
3 x 2 @ 5 kg - PR! - Did 3 top sets bc it felt so good, lol. Who am I?
4 x 1 @ 5 kg
3 dips
4 @ 15 kg - made a mistake
5 @ 15 kg - retook it. Wasn’t good either and turned into an absolute all out grinder
3 x 6 @ 5 kg - all meant to be 8. Absolutely blew my load preciously.
incline db curls (2 sec pause in stretch)
2 x 10-12 @ 10 kg
-----------interim: Headed home for a lecture------
Returned to give my strongman class and finish the workout
weight stayed roughly the same the entire time (between 122,8 - 123,8 kg)
face leaned out a bit and waist came in. I didn’t even notice that but people have been asking me if I lost weight and my coach cropped the first and last pictures for a comparison together and there I can see it. So not too bad so far.
going forward the total calories throughout the week stay the same but the carb cycling gets more aggressive from here.
high days (2 days): 5561 kcal; 962 carbs; 345 protein; 37 fat
instructed to include a bit more cardio (+15 mins of walking each day to the base line I’m already walking rn) or 5 mins of hiit at the end of workouts
Long days and late training sessions right now. I hate it. If I lift too late, I feel like I’m running out of steam very quick. My back has been a little tight the last couple of days. No pain or serious discomfort.
1 deficit deadlift (power bar)
5 x 5 @ 170 kg
And here I tweaked my back. The lifting felt great and powerful but on the last rep of the last set I decided to walk the bar into the rack. I stepped down from the deficit platform and that’s when it happened.
2 cheating bent over row
3 x 8 @ 135-140 kg
When fully braced, my body could tolerate this position just fine.
3 rdl
3 x 8 @ 140 kg
4 ghd back raises
3 x 15 @ 20 kg
Notes:
I am sure it’s a very minor tweak of the mid back (lower t spine area) that won’t pose a real problem. I could finish the training and will have to assess the situation today.
This is what it looks like when a 120+ strongman gets a massage from his lightweight coworker btw, haha. My back tweak is even more minor than I initially thought but comes with some mean tightness in my left erector at t-spine height.
Haha it was good fun and felt great. Back is already a lot better today. Although training will be a tough one.
9 hours of work - then an exam, impeccable planning as usual (ironically in neuroanatomy) - then I’m teaching a strongman class - then (around 8.45 pm) I can start my session. Fuck my life.
I don’t know if it was the adrenaline or the near lethal dose of caffeine that got me through the day… But I feel/ felt fucking unstoppable!
I returned home at like 10.30 pm though and still had to cook up some chicken, so I’ll update the log with my session tomorrow.
Also I had only women in my strong(wo)man class today and it was glorious! Especially with beginners, I time and time again think women are a lot tougher than males on average and for sure a lot more bold when it comes to this stuff.
I can’t tell you how many people I either offered to or asked me to train strongman with me but there were quite a lot. And my general experience was, that men are much more likely to chicken out in order to not get their fragile egos hurt.
Now these two girls in their mid to late thirties will join a strong(wo)men beginner cup and I intend to help them do it. They had a tremendous amount of fun and did phenomenal on the axle deadlift, axle c&p and sandbag carry.
This week fucked me over. Really spent and unmotivated. Should get better now finally, which will probably give a nice boost to my training.
1 deadlift (power bar)
5 @ 200 kg - ties PR
3 x 5 @ 180 kg
Felt super heavy. I couldn’t get my head in the game.
2 mechanical drop set: Squat
A) heels elevated front squat
3 x 3 @ 120 kg
B) heels elevated high bar squat
3 x 3 @ 120 kg
C) high bar squat
3 x 3 @ 120 kg
This was meant to be 5 sets but each and everyone felt like RPE 10. So I actually chickened out after 3 sets. I’m disappointed with myself but I didn’t want to risk missing reps and it felt absolutely artrocious.
3 stiff legged deadlifts (bar over toes)
3 x 8 @ 150 kg
