Upper body training

Incline bench presses:

12x60 kg
10x80 kg
6x100 kg
4x110 kg
2x120 kg
1x130 kg (PR)
1x140 kg (with help from spotter at the lockout)

Incline dumbbell bench presses (30 degrees):

12x30 kg
8x36 kg
2x8x40 kg

Incline dumbbell bench presses (60 degrees):

12x24 kg
10x30 kg
8x32 kg
8x34 kg
8x36 kg

One arm cable lateral raises:

12x18 kg
12x23 kg
2x12x32 kg
10x23 kg

Barbell shrugs:

12x60 kg
12x100 kg
12x120 kg
2x8x140 kg
2x12x100 kg

One arm upright machine rows:

12x40 kg
12x60 kg
12x70 kg

Upright machine rows:

2x16x80 kg

Reversed dumbbell triceps presses:

12x14 kg
12x18 kg
12x22 kg
12x24 kg
12x26 kg

Cable overhead triceps:

12x52 kg
12x76 kg
12x84 kg

Neck raises:

8xBW
8xBW+5 kg
2x8xBW +10 kg

Hanging leg raises:

5x8xBW

Upper body training

Cable pull-downs:

12x68 kg
12x82 kg
8x96 kg
8x104 kg
2x8x114 kg

Machine shrugs:

12x65 kg
12x97 kg
12x127 kg
2x12x147 kg

Cable rows:

12x68 kg
12x77 kg
12x86 kg
2x8x96 kg

Dumbbell shrugs:

12x36 kg
12x40 kg
12x44 kg
12x48 kg

Calf machine shrugs:

12x65 kg
12x86 kg
12x105 kg
2x12x125 kg

Dumbbell biceps curls:

6x16 kg
6x20 kg
6x24 kg
6x26 kg

Dumbbell hammer curls:

8x18 kg
8x20 kg
8x22 kg
8x24 kg

Upper body training

Incline dumbbell presses (30 degrees):

12x24 kg
8x28 kg
8x32 kg
8x36 kg
8x40 kg
2x7x44 kg

Incline dumbbell presses (45 degrees):

8x24 kg
8x28 kg
8x30 kg
8x32 kg
8x34 kg
8x36 kg
8x38 kg

Incline dumbbell flyes (45 degrees):

12x18 kg
12x20 kg
12x22 kg
12x24 kg
10x26 kg

Strict behind the neck presses:

8x37.5 kg
8x57.5 kg
2x8x67.5 kg
2x7x77.5 kg

Front plate raises:

12x15 kg
12x20 kg
5x12x25 kg

Cable pushdowns:

12x30 kg
12x40 kg
8x50 kg
8x60 kg
3x12x50 kg

Cable ab pulldowns:

12x30 kg
12x40 kg
12x50 kg
2x8x60 kg
2x12x50 kg

Events training (RPB meet)

Weight for height (keg, weight, sack):

5x5x10 kg keg toss over 4.5 meters
3x4x20 kg sack over 4 meters
10x1x25 kg weight over 3.5 meters
4x1x25 kg weight over 4 meters (failed)
1x25 kg weight over 4 meters (PR)
7x1x25 kg weight over 4 meters (failed)

Atlas stones:

4x110 kg on 132 cm
2x110 kg on 144 cm
1x110 kg on 156 cm
1x110 kg on 168 cm
5x1x110 kg on 180 cm (failed)
2x120 kg on 132 cm
1x130 kg on 132 cm
1x150 kg on 132 cm (PR)
2x1x175 kg on 132 cm (failed)
2x1x160 kg on 132 cm (failed)

Log press (ecto):

6x1x95 kg
4x1x105 kg

Yoke:

150 kg for 30 meters
200 kg for 30 meters
250 kg for 30 meters
2x300 kg for 30 meters

Tyre flips:

4x8x360 kg tire flips

Viking press:

10x50 kg
6x70 kg
4x90 kg
3x110 kg
1x120 kg
2x6x80 kg

Hercules hold:

105 kg for 2 minutes and 10 seconds (PR)
205 kg for 16 seconds

Lower body training

Full olympic squats (3 sec pause):

3x12x60 kg
8x80 kg
4x6x100 kg

Leg curls:

2x20x70 kg

Dumbbell shrugs:

12x30 kg
4x12x36 kg

Front cable pull downs:

12x64 kg
12x77 kg
4x8x82 kg

One arm seated machine rows:

12x40 kg
4x12x50 kg

Seated machine rows:

6x20x70 kg

Dumbbell biceps curls:

12x14 kg
12x16 kg
12x18 kg

Dumbbell hammer curls:

3x12x18 kg

Machine calf raises:

6x20x150 kg

Neck raises:

4x12xBW + 5 kg

Seated crunches:

6x12xBW

Upper body training

Incline dumbbell bench presses (15 degrees):

12x22 kg
12x30 kg
12x32 kg
2x12x34 kg

Smith machine incline bench presses (30 degrees):

12x60 kg
12x80 kg
3x8x100 kg (paused)

Dumbbell hammer front raises:

12x12 kg
12x14 kg
10x16 kg
2x8x18kg

Dumbbell side laterals:

12x12 kg
12x14 kg
12x16 kg
2x12x18 kg

EZ skullcrushers:

12x25 kg
12x35 kg
2x10x45 kg

One hand overhead dumbbell triceps extensions:

12x12 kg
3x9x14 kg

Lat straight arms pulldowns:

6x20x45 kg

Events training

Easy day at the facility today. Preparing for next week.

Weight for height (weight and barrel):

3x21 kg on 3.5 meters
3x21 kg on 4 meters
2x21 kg on 4.25 meters (fail)
2x21 kg on 4.25 meters (PR)
1x15 kg on 5 meters

Cable close grip pull downs:

20x35 kg
20x45 kg
20x55 kg
2x16x65 kg

Leg presses:

20x50 kg
20x100 kg
20x150 kg
12x200 kg
8x240 kg

Chins:

6x12xBW

Barbell hammer curls:

4x8x35 kg

Barbell biceps curls:

2x20x20 kg
2x12x30 kg
12x40 kg
12x45 kg
2x12x50 kg

Incline log presses:

10x50 kg
6x70 kg
2x6x80 kg

Lower body training

Full olympic squats:

12x60 kg
8x60 kg
8x80 kg
8x100 kg
8x120 kg
3x6x140kg

Deadlifts:

8x70 kg
6x110 kg
6x150 kg
4x170 kg
3x190 kg
2x210 kg
2x230 kg (PR)
1x245 kg (fail)

Chins & hyper-extensions (supersets):

6x8xBW chins
6x8xBW hyper-extensions

Calf machine raises:

12x105 kg
12x132 kg
12x165 kg
12x187 kg
12x207 kg
12x227 kg
12x267 kg
12x287 kg

Reversed laying abs:

2x8xBW
3x8xBW + 10 kg

Face pulls:

12x41 kg
12x55 kg
12x65 kg
12x75 kg

Chin holds:

2:20 minutes

Upper body training

My body seems to respond great to extreme work hours and lack of sleep. Sunday events training, Monday 16 hours at work, slept a few hours and today busy the whole day. Went to the gym tired and didn't expect much but on the flat bench I managed to press the easiest 160 to date, just 5 kilos below my PR. I could've gone for 170 but my left collar bone felt as if it was tearing off. Frank once told me that this unforeseen strength and mental awareness might be the response of my body as it enters "survival mode". Not surprisingly the following day I usually feel horrible, my body aches all over, I can't concentrate, I have no appetite, etc.


Flat bench presses:

8x60 kg
8x80 kg
8x100 kg
8x110 kg
6x120 kg
4x130 kg
2x140 kg
1x150 kg
1x160 kg

Incline bench presses:

8x60 kg
8x80 kg
8x90 kg
2x4x100 kg

Behind the neck presses:

8x50 kg
6x60 kg
2x4x80 kg

Close grip incline dumbbell presses:

8x24 kg
8x30 kg
8x32 kg
8x34 kg

Rope pushdowns:

8x45 kg
8x64 kg
8x76 kg
8x82 kg
8x92 kg
10x105 kg

Events training

Weight for height (sack):

2x21 kg for 3.5 meters
1x21 kg for 4 meters (fail)
1x21 kg for 4 meters
5x21 kg for 4.25 meters (fail)
1x21 kg for 4.25 meters (PR)

Weight for height (weight):

3x4x21 kg for 3.6 meters

Yoke:

1x150 kg for 30 meters
1x200 kg for 30 meters
2x250 kg for 30 meters
1x300 kg for 30 meters (PR)
1x250 kg for 30 meters

Log press:

6x60 kg
6x70 kg
4x80 kg
3x90 kg
2x95 kg
1x100 kg

Viking press:

8x50 kg
6x70 kg
6x80 kg
4x90 kg
2x100 kg

Bench press:

6x70 kg
4x90 kg
2x110 kg
2x130 kg

Farmer's walk:

1x60 kg for 30 meters with turn
1x80 kg for 30 meters with turn
1x90 kg for 30 meters with turn

Safety bar good mornings:

4x6x75 kg

Viking deadlifts:

2x6x150 kg
6x200 kg
10x250 kg

Standing cable abs pulldowns:

4x12x40 kg

Lower body training

Full olympic squats:

8x60 kg
8x80 kg
8x100 kg
8x120 kg
4x140 kg
2x160 kg
1x170 kg

Front squats:

8x60 kg
8x80 kg
2x8x100 kg (paused)

Leg press:

12x70 kg
12x110 kg
12x150 kg
12x190 kg
12x230 kg
8x260 kg

Deficit deadlifts:

2x6x70 kg
6x110 kg
6x150 kg
2x5x170 kg

Machine calf raises:

2x12x120 kg
2x12x150 kg
2x12x185 kg

Laying leg raises:

8xBW
3x8xBW + 6kg

Machine neck raises:

8xBW
2x8xBW + 5 kg

Upper body training

Talk about triceps power. I still have to be careful that I don't aggravate my collar bone injury with overhead and pressing exercises but today lockout was not a problem.

Incline dumbbell presses (15 degrees):

12x24 kg
10x30 kg
8x36 kg
2x6x40 kg

Incline dumbbell presses (45 degrees):

12x24 kg
10x32 kg
8x34 kg
8x36 kg

Incline dumbbell flyes (30 degrees):

12x20 kg
12x24 kg
2x12x26 kg

Behind the neck presses:

8x37.5 kg
8x47.5 kg
8x57.5 kg
6x67.5 kg
5x77.5 kg
3x87.5 kg
2x1x97.5 kg
4x8x57.5 kg

One arm standing front shoulder dumbbell raises:

8x14 kg
8x16 kg
8x18 kg
8x20 kg

One hand overhead dumbbell triceps extensions:

12x12 kg
10x14 kg
8x16 kg
6x18 kg (PR)
4x20 kg (PR)

Events training

What a day. Sometimes you're just on a roll and you become unstoppable. Personal bests kept on coming. You need a day like this to remind you what it's like to be alive.

Weight for height (sack):

3x21 kg for 3.5 meters
3x21 kg for 4 meters (fail)
1x21 kg for 4 meters
5x2x21 kg for 4.25 meters (fail)

Atlas stones:

2x90 kg on 120 cm
1x90 kg on 132 cm
2x110 kg on 120 cm
2x110 kg on 132 cm
2x110 kg on 144 cm
1x110 kg on 168 cm
1x110 kg on 180 cm (failed about 6 times in a row)
1x110 kg on 180 cm (PR)
1x110 kg on 180 cm (failed again 3 times)
1x120 kg on 132 cm
1x130 kg on 132 cm
1x150 kg on 132 cm (two fails)
1x120 kg on 144 cm (PR)
1x130 kg on 144 cm (failed)
1x130 kg on 144 cm (PR)
1x120 kg on 168 cm (failed a few times)

Conan's wheel:

250 kg for 360 degrees
310 kg for 360 degrees
380 kg for 360 degrees
430 kg for 360 degrees
470 kg for 90 degrees
360 kg for 720 degrees

Hercules hold :

150 kg for 69 seconds (PR)

Powerstairs:

6x175 kg on 45 cm
6x185 kg on 45 cm
2x4x200 kg on 43 cm

Wheelbarrow shrugs:

2x20x300 kg

Upper body training

I felt strong so I took advantage. No point in wasting a good training session by holding back too much. There are a lot of other opportunities for taking it easy. Again, I didn't use a belt but my lower back was sore from yesterday. My left wrist is getting worse and I have no idea why. A lot of people are telling me to go see a doctor but how can someone who spends most of the time treating old people, children and emasculated pansies be of any use to me? Maybe I'm just stubborn because of my father and uncles who always said that it's a sign of weakness to complain about injuries or wounds. I remember when I was 12 years old and working at my uncle's sawmill. One guy got his finger severed completely. He just cursed a few times, picked up the finger and told my uncle that he's gonna get it stitched, walked 6 km to the nearest hospital and came back the next day. In my book, that guy redefined toughness.

Cable front lat pulldowns:

12x67 kg
12x81 kg
12x96 kg
12x105 kg
2x8x114 kg

Machine shrugs:

12x60 kg
12x80 kg
12x110 kg
2x12x130 kg

One arm seated machine rows:

8x40 kg
8x55 kg
2x8x80 kg

Cable seated rows:

2x8x82 kg
8x91 kg
8x105 kg
2x8x114 kg

Bent over rows:

12x60 kg
10x100 kg
4x8x100 kg

Barbell shrugs:

12x60 kg
12x80 kg
2x12x100 kg
2x12x120 kg

Static dumbbell hold:

6 kg dumbbell in each hand for a full song (3 min?)

Rowing machine:

2 km in 9 minutes on 6th level

Lower body training

Deload, deload, deload. I'm trying to wrap my head around this deload principle. In 2007 when I first started doing powerlifting a guy in the gym told me about having a base level of strength. He said that no matter the day, no matter how tired or injured you are you should always be able to fall back on that base level of strength. I guess you could say that it's from the same school of thought as with the deload. The idea is to make incremental progress and upgrade the base level of strength. What else I've noticed is that the body has an innate base level. For me that's 6 reps with 140 kg for squats, 180 kg for deadlifts and 120 kg bench press.

Second training session of the week and it turned out to be quite ok. I didn't use a belt, wrist wraps or my elbow sleeves. I was however gassed out by the final 3 sets of deadlifts. I really don't know why I was so exhausted at the end. I slept well, ate properly and didn't exert myself too much.

Full olympic squats:

10x60
8x80 kg
8x100 kg
6x120 kg
3x6x140 kg

Front squats:

8x60 kg
8x80 kg
3x8x100 kg

Deadlifts:

10x70 kg
8x110 kg
8x150 kg
3x7x170 kg

Laying leg raises:

6x10xBW

Machine calf raises:

20x90 kg
20x125 kg
16x150 kg
5x16x184 kg

15 minutes stretching