Upper body training

Incline dumbbell presses (30 degrees):

12x28 kg
8x34 kg
8x40 kg
2x6x44 kg

Incline barbell presses:

12x60 kg
8x80 kg
2x6x100 kg
9x90 kg

Close grip flat barbell presses:

8x60 kg
8x80 kg
2x8x100 kg

Behind the neck jerks:

8x40 kg
6x60 kg
4x80 kg
1x100 kg

Triceps rope pushdowns:

12x77 kg
2x12x96 kg
12x105 kg
12x91 kg

Ab cable crunches:

12x82 kg
4x12x96 kg

Neck raises:

12xBW
3x12xBW+5 kg

Upper body training

Hammer grip cable pulldowns:

12x77 kg
12x91 kg
2x12x105 kg

Barbell bent over rows:

2x12x70 kg
8x110 kg
6x130 kg - nasty pain in my left biceps
2x8x110 kg

T-bar rows:

12x60 kg
12x80 kg
12x100 kg
12x115 kg

Nautilus machine shrugs:

12x80 kg
12x110 kg
10x130 kg
10x150 kg
8x110 kg

Hammer pull-ups:

6x8xBW

Dumbbell curls:

2x12x14 kg

Upper body training

Flat barbell bench presses:

16x60 kg
12x60 kg
10x80 kg
8x100 kg
2x5x122.5 kg
2x140 kg
2x150 kg
1x160 kg (fail)
3x140 kg
4x140 kg

Standing one arm dumbbell presses:

6x30kg L - 6x30kg R
3x40kg L - 3x40 kg R
3x44 kg R
3x48 kg R
3x52 kg R

Clean and push barbell presses:

5x60 kg
5x90 kg

Deadlifts:

6x90 kg
4x140 kg
4x160 kg
4x180 kg
8x200 kg

Cable ab crunches:

16x77 kg
2x12x100 kg
8x100 kg

Lower body training

It's so goddamn good to be able to deadlift again. I treated myself to some deadlifts and squats today.

Deadlifts:

8x70 kg
8x110 kg
8x130 kg
6x150 kg
6x170 kg
4x190 kg
2x210 kg
1x220 kg
1x230 kg

Barbell back squats (not full depth because of calf injury):

2x8x70 kg
8x100 kg
3x8x120 kg

Dumbbell shrugs:

12x36 kg
2x12x48 kg
10x48 kg

Hammer grip pulldowns:

12x68 kg
12x84 kg
12x91 kg
20x77 kg

Neck raises:

3x20xBW

Upper body training

Civilian gyms are nothing more than sissy factories, mass producing crybabies, pansies and wannabe tough guys, all suffering from diminished balls syndrome. Go polish a doorknob you panty-wearing dickless cunt and take your ab training with you. I went angry to the gym and they made me go berserk. Fuck 'em, fuck 'em all. 2 days after a calf injury I managed to deadlift 220 kg. I'll bet the house that I could've pulled 230 or even 240 but there was no point in risking a complete muscle tear just to satisfy my rage.

Deadlifts:

8x60 kg
8x100 kg
8x120 kg
8x140 kg
6x160 kg
4x180 kg
2x200 kg
2x210 kg
1x220 kg

Cable rows:

16x77 kg
12x86 kg
12x91 kg
2x8x105 kg

Barbell shrugs:

12x60 kg
3x12x100 kg - felt sharp pain in my lower back

Wide grip front cable pulldowns:

4x16x77 kg

Straight arms pulldowns/ Dumbbell shrugs:

2x12x59 kg/ 2x8x36kg
12x59 kg/ 12x36 kg

Dumbbell curls:

25x12 kg L&R
25x14 kg L&R
15x16 kg L&R
15x18 kg L&R
10x20 kg L&R

Ab cable crunches:

16x90 kg
12x100 kg
3x12x109 kg

Lower body training (RPB)

Full olympic squats:

2x8x75 kg
8x110 kg
6x130 kg
4x150 kg
2x170 kg
5x150 kg
6x105 kg (paused)

Leg presses:

8x150 kg
8x200 kg
8x250 kg
6x290 kg - left calf strain/small tear at the fourth rep
8x240 kg

Farmer's walk:

3x80 kg for 30 meters

Powerstairs:

4x4x175 kg on 40 cm

Farmer deadlifts:

3x93 kg
1x93 kg

Upper body training

Incline dumbbell presses (30 degrees):

12x28 kg
8x34 kg
8x38 kg
2x8x44 kg

Incline dumbbell presses (15 degrees):

4x8x40 kg

Behind the neck presses:

8x40 kg
8x60 kg
2x6x80 kg

Close grip bench presses:

12x60 kg
8x80 kg
2x8x100 kg

Machine rows:

12x60 kg
3x12x80 kg

Close grip cable pulldowns:

8x73 kg
8x87 kg
8x97 kg
8x105 kg

Neck raises:

16xBW
12xBW + 5 kg
2x12xBW + 10 kg

Events training

The Big Chieftain and the Dark Destroyer are back in business and ready for serious damage. Great training session today considering the lack of proper sleep of the last few days. The Big Chieftain was no match for my explosiveness on the weight for height but I've got a feeling he's gonna be back at 100 percent soon enough.

Log presses:

2x6x60 kg
5x80 kg
3x90 kg
2x100 kg
1x110 kg
1x115 kg (fail)
4x100 kg (PR)

Yoke:

100 kg for 30 meters
150 kg for 30 meters
200 kg for 30 meters
250 kg for 30 meters
2x200 kg for 30 meters
250 kg for 30 meters

Weight for height:

2x1x20 kg sack for 3.5 meters
1x20 kg sack for 4 meters
1x20 kg sack for 4.15 meters
1x20 kg sack for 4.25 meters
2x1x20 kg sack for 4.5 meters (fail)

Tyre flips:

4x8x380 kg

Sled drag:

100 kg for 30 meters
150 kg for 30 meters
200 kg for 30 meters

Sack carry (100 kg):

4 turns of 15 meters
6 turns of 15 meters

Farmer's walk:

60 kg for 90 meters (15 meter turns)
60 kg for 60 meters (15 meter turns)
60 kg for 30 meters (15 meter turns)

Upper body training

Incline dumbbell presses (30 degrees):

12x30 kg
8x34 kg
8x38 kg
2x8x44 kg

Incline dumbbell presses (45 degrees):

8x36 kg
8x38 kg
2x8x40 kg

Close grip bench presses:

12x60 kg
8x80 kg
2x8x100 kg

Side dumbbell raises:

4x8x14 kg

Barbell shrugs:

12x70 kg
8x100 kg
2x8x130 kg

Hammer chins:

6x6xBW

Laying leg raises:

8xBW
3x8xBW+8kg 

Neck raises:

8xBW+5kg
8xBW+10 kg
8xBW+15 kg
2xBW+20 kg

Upper body training

Bent over barbell rows:

2x12x60 kg
12x80 kg
2x12x100 kg

Deficit deadlifts (8 cm platform):

12x70 kg
8x110 kg
6x130 kg
6x150 kg
4x160 kg
2x2x170 kg - back pain on the way down

Dumbbell shrugs:

12x36 kg
3x12x52 kg
3x8x52 kg

Hammer grip chins:

10x6xBW

Reverse grip barbell curls:

20x20 kg
4x12x20 kg

Reverse hanging ab crunches:

12xBW
2x8xBW + 10 kg
8xBW

Cable crunches:

12x40 kg
12x60 kg
12x80 kg
12x105 kg
2x12x109 kg

Neck raises:

16xBW
12xBW + 5 kg
10xBW + 10 kg
8xBW + 15 kg
9xBW + 20 kg

Events training

What a week. 5 consecutive days of heavy duty training. At RPB we're serving pain by the gallon, sweat by the truckload and air as much as you can get. Who said the middle ages are gone? With the big lions gone in vacation it's time for the young lions to lead the pack and increase the dosage of madness. Each training sessions adds to an already well developed foundation and every hour spent in there will chip away the weakness in you. So when somebody asks you what do you do for fun tell 'em that you're devising new methods of torture so you can be ready for Hell.

Log presses:

2x6x60 kg
2x4x80 kg
4x90 kg
2x2x100 kg

Truck pull & drag:

150 kg for 30 meters
175 kg for 30 meters
200 kg for 30 meters
200 kg for 15 meters
2x150 kg for 30 meters

Farmer's walk:

5x93 kg for 30 meters with turn

Sack carry:

100 kg for 90 meters
100 kg for 30 meters

Atlas stones:

2x90 kg on 144 cm
2x90 kg on 168 cm
1x90 kg on 180 cm
1x110 kg on 168 cm
1x110 kg on 180 cm - 3rd time ever
1x110 kg on 180 cm - 4th time ever
1x110 kg on 180 cm - competition stone (fail)
1x110 kg on 180 cm - competition stone (fail)
1x110 kg on 168 cm - competition stone (fail)
1x120 kg on 156 cm

Stone runs:

90 kg on 180 cm - 110 kg on 168 cm - 120 kg on 156 cm
90 kg on 168 cm - 110 kg on 156 cm - 120 kg on 144 cm - 130 kg on 132 cm

Prowler:

4x3x60 kg for 30 meters
1x5x60 kg for 30 meters

Upper body training

Incline dumbbell presses (30 degrees):

12x22 kg
8x30 kg
8x34 kg
8x40 kg
2x8x44 kg
2x8x40 kg - paused

Incline bench presses:

8x60 kg
8x80 kg
2x8x100 kg
7x100 kg
6x100 kg

Flat bench presses:

3x5x115 kg
4x115 kg

Machine incline close grip bench presses:

12x50 kg
12x60 kg
2x12x70 kg

Standing machine presses:

4x12x70 kg

Straight arms pulldowns + front barbell shrugs + back barbell shrugs:

3 x (12x68 kg + 12x60 kg + 12x60 kg)

Overhead dumbbell presses:

3x30 kg
10x30 kg

Situps:

20xBW
2xBW+10 kg

Neck raises:

16xBW
12xBW+5 kg
3x12xBW+10 kg

Upper body training

Wide grip cable pull-downs:

12x68 kg
12x82 kg
2x8x96 kg
2x16x77 kg

Machine rows:

12x60 kg
12x80 kg
4x12x100 kg

Dumbbell shrugs:

12x34 kg
12x44 kg
4x10x52 kg

Deadlifts:

16x70 kg
12x100 kg
8x120 kg
4x140 kg
2x4x160 kg - tremendous back pain on the way down

Overhead squats:

6x40 kg
6x50 kg
4x60 kg

Lying leg raises:

8xBW
3x8xBW+8 kg

Hammer grip chins:

12x6xBW - pain in my left biceps so I decided to do a lot of sets to get blood in that area

Neck raises:

20xBW
2x15xBW + 5kg

Lower body training (RPB)

The only way to start the month is with a balls to the wall training session at the remote asylum. Leg presses are a killer like always and the band resistance alters any comfort that you might otherwise feel. You cannot afford to get lazy with them or your legs will buckle and hit you in the mouth. All out and beyond with the last set. The calf raises were also extremely painful, I had to use a mouth guard to avoid grinding my teeth or biting my tongue and lips.  

Safety bar box squats:

8x75 kg
5x85 kg
5x95 kg
5x105 kg
5x115 kg
5x125 kg
5x135 kg

Medley - yoke and farmers for 30 meters with 15 meter turns:

100 kg yoke - 50 kg farmers
150 kg yoke - 70 kg farmers
3x(200 kg yoke - 90 kg farmers)

Leg presses:

12x150 kg
12x150 kg + green bands resistance
30x200 kg + green bands resistance

Glute ham raises:

3x8xBW

Calf raises:

16x80 kg
16x100 kg
18x120 kg
30x120 kg