Tuesday, June 18, 2013
Final announcement
I have finished moving everything over to the new website: www.strongmanvlad.com and from now on I will only post over there. So make sure you bookmark the other website as this one will not be online for much longer.
Saturday, June 15, 2013
RPB Meet (15 June 2013)
I'll be writing an article for this meet "The longest of days". Make sure you check my new website for it. It's gonna be up in a few days.
Axle presses:
2x6x75 kg
2x105 kg
2x115 kg
1x120 kg
Full olympic squats:
6x70 kg
6x100 kg
5x120 kg
5x150 kg
3x170 kg
Frame carry:
190 kg - 30 m
240 kg - 30 m
270 kg - 30 m
290 kg - 15 m
240 kg - 30 m
270 kg - 30 m
290 kg - 15 m
Weight for height (weight, sack, keg):
3x2x20 kg for 3.5 m
2x2x20 kg for 4 m
2x20 kg for 4.25 m
2x1x10 kg for 4.8 m - keg
Log press:
6x75 kg
3x3x95 kg
3x100 kg
Atlas stones:
1x110 kg on 180 cm
run1:
110 kg on 132 cm
110 kg on 142 cm
110 kg on 150 cm
110 kg on 168 cm
110 kg on 180 cm
2x110 kg on 180 cm
3x120 kg on 180 cm
1x130 kg on 132 cm
1x150 kg on 132 cm
0x175 kg on 132 cm
1x160 kg on 132 cm
0x2x130 kg on 168 cm
Conditioning (just pain and more pain):
I don't remember the weights but it was just brutal, fucking brutal
4 sets I think of sled pulls and prowler back and forth for 30 m
Weight for height - beer infusion :)))))))
1x20 kg over 3.5 m
1x20 kg over 3.75 m
1x20 kg over 4 m
1x20 kg over 4.25 m
1x20 kg over 4.5 m - PR
1x20 kg over 4.6 m - PR
1x20 kg over 4.7 m - PR
0x2x20 kg over 4.8 m
Chin-ups:
22xBW
19xBW
9xBW
Dips:
20xBW
EZ barbell curls:
50x40 kg - epic PR, totally in frenzy mode
Wednesday, June 12, 2013
Lower body training (RPB)
Powercleans:
6x45 kg
5x70 kg
5x90 kg
3x100 kg
3x110 kg
3x115 kg
1x120 kg - failed the second rep
0x125 kg
Front squats:
8x50 kg
8x70 kg
5x90 kg
5x110 kg
2x130 kg
1x150 kg - my middle back was stiff as hell
4x140 kg
2x145 kg
Deadlifts + green bands (approx. 60 kg at the top):
6x120 kg - without green bands
3x120 kg
3x150 kg
3x190 kg - beltless
2x220 kg
2x230 kg - PR, no thigh ride, no hitch
2x170 kg - beltless
2x150 kg
Farmer pick-ups (beltless):
2x60 kg
2x80 kg
2x100 kg
2x110 kg
Leg press calf raises:
30x110 kg
20x130 kg
3x20x220 kg
6x45 kg
5x70 kg
5x90 kg
3x100 kg
3x110 kg
3x115 kg
1x120 kg - failed the second rep
0x125 kg
Front squats:
8x50 kg
8x70 kg
5x90 kg
5x110 kg
2x130 kg
1x150 kg - my middle back was stiff as hell
4x140 kg
2x145 kg
Deadlifts + green bands (approx. 60 kg at the top):
6x120 kg - without green bands
3x120 kg
3x150 kg
3x190 kg - beltless
2x220 kg
2x230 kg - PR, no thigh ride, no hitch
2x170 kg - beltless
2x150 kg
Farmer pick-ups (beltless):
2x60 kg
2x80 kg
2x100 kg
2x110 kg
Leg press calf raises:
30x110 kg
20x130 kg
3x20x220 kg
Monday, June 10, 2013
Upper body training
Standing dumbbell presses (paused):
8x20 kg
8x26 kg
8x30 kg
2x6x34 kg
Seated dumbbell presses (paused):
8x38 kg
Cable pulldowns:
12x81 kg
10x105 kg
10x114 kg
8x124 kg
8x114 kg
Incline bench press:
8x55 kg
8x75 kg
8x85 kg
5x100 kg
2x5x110 kg
5x100 kg
T-bar rows (paused):
8x60 kg
2x8x80 kg
2x8x100 kg
Barbell shrugs:
12x60 kg
12x100 kg
2x10x130 kg
Nautilus machine shrugs:
12x120 kg
2x12x150 kg
Dumbbell shrugs:
12x34 kg
12x38 kg
12x40 kg
Dumbbell curls:
6x16 kg
6x20 kg
2x6x22 kg
Cable side raises:
8x18 kg
2x8x23 kg
8x27 kg
8x23 kg
Inverted sit-ups:
12xBW
10xBW + 5 kg
8x20 kg
8x26 kg
8x30 kg
2x6x34 kg
Seated dumbbell presses (paused):
8x38 kg
Cable pulldowns:
12x81 kg
10x105 kg
10x114 kg
8x124 kg
8x114 kg
Incline bench press:
8x55 kg
8x75 kg
8x85 kg
5x100 kg
2x5x110 kg
5x100 kg
T-bar rows (paused):
8x60 kg
2x8x80 kg
2x8x100 kg
Barbell shrugs:
12x60 kg
12x100 kg
2x10x130 kg
Nautilus machine shrugs:
12x120 kg
2x12x150 kg
Dumbbell shrugs:
12x34 kg
12x38 kg
12x40 kg
Dumbbell curls:
6x16 kg
6x20 kg
2x6x22 kg
Cable side raises:
8x18 kg
2x8x23 kg
8x27 kg
8x23 kg
Inverted sit-ups:
12xBW
10xBW + 5 kg
Saturday, June 8, 2013
Events training
Axle press:
6x65 kg
4x85 kg
3x105 kg
1x115 kg
1x120 kg
1x125 kg - PR
3x0x130 kg
Rock lift:
0x3x85 kg
2x3x85 kg
Truck-pull simulation:
2x1x150 kg for 30 m
2x1x175 kg for 30 m
2x1x200 kg for 30 m
w/ rope
1x250 kg for 15 m
1x280 kg for 15 m
Tyre flips:
4x380 kg
3x8x380 kg
Atlas stones:
3x1x110 kg on 180 cm
3x1x120 kg on 180 cm
0x130 kg on 180 cm
0x130 kg on 168 cm
run1:
110 kg on 168 cm
110 kg on 150 cm
120 kg on 142 cm
130 kg on 132 cm
run2:
110 kg on 168 cm
120 kg on 150 cm
130 kg on 142 cm
140 kg on 132 cm - nasty stone
Farmer's walk:
90 kg for 60 m (30 m turn) - 30 sec?
90 kg for 60 m (30 m turn) - 28 sec
120 kg for 60 m (30 turn) - dropped the farmers , nuff said
Conditioning:
3 sets of sled-drag (150 kg) + prowler (100 kg?) for 30 m
6x65 kg
4x85 kg
3x105 kg
1x115 kg
1x120 kg
1x125 kg - PR
3x0x130 kg
Rock lift:
0x3x85 kg
2x3x85 kg
Truck-pull simulation:
2x1x150 kg for 30 m
2x1x175 kg for 30 m
2x1x200 kg for 30 m
w/ rope
1x250 kg for 15 m
1x280 kg for 15 m
Tyre flips:
4x380 kg
3x8x380 kg
Atlas stones:
3x1x110 kg on 180 cm
3x1x120 kg on 180 cm
0x130 kg on 180 cm
0x130 kg on 168 cm
run1:
110 kg on 168 cm
110 kg on 150 cm
120 kg on 142 cm
130 kg on 132 cm
run2:
110 kg on 168 cm
120 kg on 150 cm
130 kg on 142 cm
140 kg on 132 cm - nasty stone
Farmer's walk:
90 kg for 60 m (30 m turn) - 30 sec?
90 kg for 60 m (30 m turn) - 28 sec
120 kg for 60 m (30 turn) - dropped the farmers , nuff said
Conditioning:
3 sets of sled-drag (150 kg) + prowler (100 kg?) for 30 m
Thursday, June 6, 2013
Upper body training
Trained for only 90 minutes today.
Bench press:
8x60 kg
8x80 kg
6x100 kg
5x120 kg
3x140 kg - ugly, freakin' weightlifting bar
2x2x140 kg
Hammer chins:
8xBW
8xBW + 15 kg
8xBW + 20 kg
6xBW + 20 kg - some pain in the left biceps
10xBW
High incline dumbbell presses (paused):
8x30 kg
8x36 kg
2x6x44 kg
Seated cable rows (close grip):
12x82 kg
12x96 kg
10x105 kg
8x114 kg
8x129 kg
Dumbbell hammer curls:
6x18 kg
6x20 kg
6x22 kg
Dumbbell curls:
6x16 kg
6x18 kg
6x20 kg
Nautilus machine shrugs:
12x80 kg
12x120 kg
10x150 kg
2x8x180 kg - iron grip
Triceps pushdowns:
12x64 kg
12x82 kg
12x96 kg
8x105 kg - my abs were cramping up like crazy :))
Bench press:
8x60 kg
8x80 kg
6x100 kg
5x120 kg
3x140 kg - ugly, freakin' weightlifting bar
2x2x140 kg
Hammer chins:
8xBW
8xBW + 15 kg
8xBW + 20 kg
6xBW + 20 kg - some pain in the left biceps
10xBW
High incline dumbbell presses (paused):
8x30 kg
8x36 kg
2x6x44 kg
Seated cable rows (close grip):
12x82 kg
12x96 kg
10x105 kg
8x114 kg
8x129 kg
Dumbbell hammer curls:
6x18 kg
6x20 kg
6x22 kg
Dumbbell curls:
6x16 kg
6x18 kg
6x20 kg
Nautilus machine shrugs:
12x80 kg
12x120 kg
10x150 kg
2x8x180 kg - iron grip
Triceps pushdowns:
12x64 kg
12x82 kg
12x96 kg
8x105 kg - my abs were cramping up like crazy :))
Wednesday, June 5, 2013
Lower body training
Full olympic squats:
8x60 kg
8x80 kg
5x100 kg
5x120 kg
5x140 kg
4x5x160 kg
Front squats:
5x60 kg
5x80 kg
5x100 kg
4x5x120 kg
Deadlift (beltless):
5x100 kg
5x130 kg
4x160 kg
4x180 kg
2x2x200 kg - easy, could've done 220 or even 230
Calf raises:
12x120 kg
12x150 kg
2x12x187.5 kg
2x12x150 kg
Lying leg raises:
12xBW
8xBW + 8 kg
8xBW + 10 kg
8xBW + 12 kg
8xBW + 14 kg
8xBW + 16 kg
8x60 kg
8x80 kg
5x100 kg
5x120 kg
5x140 kg
4x5x160 kg
Front squats:
5x60 kg
5x80 kg
5x100 kg
4x5x120 kg
Deadlift (beltless):
5x100 kg
5x130 kg
4x160 kg
4x180 kg
2x2x200 kg - easy, could've done 220 or even 230
Calf raises:
12x120 kg
12x150 kg
2x12x187.5 kg
2x12x150 kg
Lying leg raises:
12xBW
8xBW + 8 kg
8xBW + 10 kg
8xBW + 12 kg
8xBW + 14 kg
8xBW + 16 kg
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