Lower body training (RPB)

- Hey Frank, how come you don't have a fridge at your place?
- There's only room for one fridge in my house!

Very light training session. Getting my lower back in check for some serious damage the upcoming weeks.

Full olympic squats:

12x60 kg
12x100 kg
8x110 kg
2x8x120 kg

Deadlifts:

6x100 kg
6x150 kg
5x170 kg
6x180 kg

Leg presses:

12x130 kg
12x180 kg
12x230 kg
12x280 kg
8x280 kg

Calf presses:

3x16x280 kg

Ab cable crunches:

12x30 kg
12x40 kg
3x12x50 kg

Events training

I tried my best to beat Gijs on the weight for height and powerstairs but the man is made from tank parts. Dropped a 240 kg block on his toes and continued. It's intimidating when you see people taking damage and they just shrug it off. I really gave it everything on the powerstairs but fell short, just like with the medley last week. Forget about it Vinny....  

Weight for height (20 kg sack):

2x20 kg over 3.5 meters
2x20 kg over 3.5 meters
1x20 kg over 4 meters
1x20 kg over 4.25 meters - fail
1x20 kg over 4.25 meters
1x20 kg over 4.5 meters
6x1x20 kg over 4.75 meters - fail

Chain yoke:

2x1x100 kg for 30 meters with 15 m turn
2x1x150 kg for 30 meters with 15 m turn
3x1x200 kg for 30 meters with 15 m turn

Powerstairs:

6x175 kg
5x185 kg
5x195 kg
3x240 kg (PR)
2x175 kg + 2x185 kg + 2x195 kg + 6x240 kg (Big time PR)

Atlas stones:

110 kg on 129 cm
120 kg on 129 cm
130 kg on 129 cm
150 kg on 129 cm - fail
150 kg on 129 cm - lapped

Farmer shrugs:

3x12x100 kg

Cable ab crunches:

12x40 kg
12x50 kg
12x60 kg
12x45 kg

Upper body training

Cable pulldowns:

20x77 kg
16x86 kg
12x91 kg
10x100 kg

One arm dumbbell rows:

12x36 kg
12x44 kg
12x52 kg
12x60 kg

Seated machine rows:

12x71 kg
12x86 kg
2x12x110 kg

Nautilus machine shrugs:

16x60 kg
12x100 kg
12x120 kg
10x140 kg
8x140 kg
12x100 kg - paused
8x100 kg - paused
6x100 kg - paused

Machine T-bar rows:

12x70 kg
12x95 kg
2x12x105 kg

Alternating dumbbell curls:

10x12 kg
10x14 kg
10x16 kg
10x18 kg
10x20 kg
10x22 kg

Alternating dumbbell hammer:

10x12 kg
10x14 kg
10x16 kg
10x18 kg
10x20 kg

Lying leg raises:

12xBW
4x8xBW+8kg

Neck raises:

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

Lower body training

It was cool training with Frank and Kevin again. They're both on a roll. I'm gonna call them the Buff Brothers. Frank looks like he's added bricks around his shoulders and lower back and Kevin is manhandling those squats. Tough competition. When I'm gonna beat them I know they were worthy opponents. My back injury reactivated last Sunday with the yoke. What a fucking ass raping again.

Full olympic squats:

8x60 kg
8x90 kg
8x100 kg
6x120 kg - horrible back pain at the end when racking the weight back
1x130 kg - same story

Leg presses:

12x80 kg
12x130 kg
12x170 kg
12x200 kg
8x220 kg
8x240 kg

Deadlifts:

8x110 kg
6x140 kg
4x160 kg
4x180 kg
4x200 kg
1x220 kg - back pain

Calf raises:

2x16x77 kg
4x16x127 kg

Hanging leg raises:

4x8xBW

Upper body training

Another short training session. I think the added body weight has dwindled my conditioning.

Flat bench presses:

12x60 kg
8x100 kg
6x120 kg
3x5x140 kg

Push presses:

6x60 kg
6x80 kg
3x3x100 kg

Cable lateral raises:

12x14 kg
12x18 kg
12x23 kg
12x27 kg

Triceps pushdowns:

12x77 kg
12x86 kg
12x91 kg
3x12x100 kg

Events training (Aalst)

Log presses:

6x85 kg
3x105 kg
4x4x105 kg

Axle presses:

6x60 kg
4x80 kg
4x100 kg
4x116 kg

Yoke:

250 kg for 45 meters with 15 meter turn
270 kg for 15 meters
300 kg for 15 meters
320 kg for 15 meters
340 kg for 15 meters - PR, 1 drop

Medley:

150 kg duck walk, 90 kg keg, 100 kg keg, 120 kg keg
150 kg duck walk, 90 kg keg, 100 kg keg, 140 kg keg - didn't finish

Stones:

110 kg on 140 cm
110 kg on 150 cm
130 kg on 140 cm
150 kg on 140 cm - fail
110 kg on 170 cm - fail
110 kg on 170 cm

Upper body training

Probably the shortest training session ever, 70 minutes.

Bent over barbell rows:

20x60 kg
16x80 kg
12x100 kg
8x120 kg
9x120 lg

Seated rows:

12x86 kg
12x97 kg
12x105 kg
2x8x124 kg

Machine rows:

12x60 kg
20x90 kg
2x16x90 kg

Cable pulldowns:

12x68 kg
12x77 kg
2x12x82 kg

Machine shrugs:

12x70 kg
4x12x90 kg

Dumbbell shrugs:

12x36 kg
12x40 kg
12x44 kg
30x20 kg - paused

Dumbbell curls:

12x12 kg
12x14 kg
12x16 kg

Dumbbell hammer curls:

12x12 kg
12x14 kg
12x16 kg

Neck raises:

4x12xBW+5 kg

Upper body training

Back in business, 6 kilos heavier :))

Incline dumbbell presses (30 degrees):

12x26 kg
12x30 kg
12x34 kg
8x40 kg
8x44 kg
6x48 kg
8x40 kg

Incline bench presses:

12x60 kg
12x80 kg
2x8x100 kg

Close grip flat bench presses:

12x60 kg
12x90 kg
8x110 kg
6x120 kg - right shoulder still fucked up

Front dumbbell raises:

12x12 kg
12x14 kg
8x16 kg
2x8x20 kg

Seated lateral dumbbell raises:

3x12x14 kg

Triceps rope pushdowns:

12x77 kg
12x86 kg
12x100 kg
12x105 kg

Ab crunches (extended pulley):

20x45 kg
16x55 kg
12x65 kg
20x45 kg

Upper body training

That's it, final training session. Said goodbye to the iron guard. It's death valley over here, there's nobody left.

Incline dumbbell presses (30 degrees):

20x30 kg
16x38 kg
8x42 kg
5x50 kg
2x8x42 kg

Incline dumbbell presses (60 degrees):

16x30 kg
3x12x38 kg

Smith machine incline bench presses:

12x65 kg
8x85 kg
6x105 kg - felt a nasty pop in my right shoulder

Cable pull-ups:

16x70 kg
12x100 kg
2x12x115 kg

T-bar rows:

20x60 kg
16x80 kg
12x100 kg

Straight arms pulldowns:

4x12x70 kg

Roman chair sit-ups:

4x12xBW

Lower body training

Full olympic squats (beltless and paused):

12x60 kg
12x80 kg
12x100 kg
8x120 kg
5x140 kg
2x150 kg

Deadlifts:

12x70 kg
8x110 kg
6x130 kg
6x150 kg
4x170 kg
4x180 kg
2x200 kg
1x210 kg
3x220 kg

Leg presses:

12x160 kg
12x210 kg
12x270 kg
2x12x290 kg

Calf raises hack squat:

20x100 kg
20x140 kg
4x20x180 kg

Lying leg raises:

12xBW
3x12xBW+10 kg

Upper body training

Ey yo fuck face, if I ever see you doing curls in the squat rack again I'll break your arms. You got that redneck boy? This is not your father's farm, you can't just waltz in, there's rules to be followed, dipshit. The fuck are you looking at? You've got shit in your ears or you're just a pathological retard?

You gotta love these "instructors". Foul mouth and totally reckless. Most of them former convicts, thieves...you know, just like cops.

I can't keep drinking with everyone I know cuz my liver will eventually succumb to all the vodka and whisky.

Flat barbell bench presses:

16x60 kg
8x100 kg
8x120 kg
5x140 kg

Behind the neck strict presses:

12x60 kg
4x4x80 kg

Incline barbell bench presses:

12x60 kg
12x80 kg
2x8x100 kg

Smith machine close grip bench presses:

12x65 kg
12x85 kg
12x105 kg
8x125 kg
6x135 kg

Seated machine flyes:

12x50 kg
3x16x60 kg

Front plate raises:

12x20 kg
3x10x25 kg

Cable crunches:

4x12x100 kg

Upper body training

Reached 108 kg this morning but it doesn't really help me with anything except that I now have a large gut and it's harder to tie my shoelaces. Since flexibility and endurance are my forte I see no reason to continue this increase in body mass. I am not stronger nor am I "fuller" from the excessive amounts of carbs. 100 to 105 is my functional body weight if I am to preserve the aforementioned qualities.

Cable front pulldowns:

20x70 kg
16x90 kg
12x100 kg
12x110 kg
2x12x120 kg

Seated cable rows:

20x65 kg
16x80 kg
16x100 kg
12x120 kg
2x12x130 kg

T-bar rows:

20x60 kg
3x12x80 kg

Face pulls:

20x55 kg
16x70 kg
12x80 kg
2x12x90 kg

Dumbbell shrugs (paused):

3x20x38 kg
2x20x42 kg

Bent over rear delt raises:

16x12 kg
12x15 kg
2x12x20 kg

Roman chair sit-ups:

3x20xBW

Neck raises:

16x9 kg
2x16x12 kg

Upper body training

The heat and extreme luminosity are killing me. Around 30 degrees today, dry as a motherfucker. If this continues I'll be one brown dude. 3 hours for a few sets. It was nice meeting some of the old guard, although not a lot are still around.

Incline dumbbell presses:

20x30 kg
16x38 kg
12x42 kg
10x42 kg
8x42 kg

Flat dumbbell presses:

12x30 kg
4x12x38 kg

Push presses:

10x60 kg
6x80 kg
4x90 kg
3x100 kg

So nice with a proper rack and adequate height (the ceiling is at around 5 meters).

Lying T-bar rows:

20x40 kg
16x80 kg
12x105 kg
40x40 kg

Lower body training

It's too motherfucking hot in this hellhole, 27 degrees and it hasn't rained in months. With just a few hours of sleep in 3 days I went to my old gym. It stinks, it's moldy, no curtains in the showers so everybody in the street can see your naked ass but they've got hot water, I couldn't believe my eyes. Dirt cheap...6.5 euros for 2 weeks and 11 euros for 1 month. They don't fuck about with 15 kg barbells or complain about dropping the weight or using chalk (a few years a go there was chalk provided for serious athletes). At "All soft" nobody puts their plates back on the racks because they don't fear/respect the instructors but in this motherfucker the instructor will humiliate your ass to death if you don't behave.

I was talking with somebody on the street and a few minutes later the cops and paramedics came by and took him away. No explanation, no hassle...Weird, nah, it's just a vicious environment.

You know your in a different world when your own mom looks at you in disbelief: What do you mean you're only gonna eat chicken? You gotta eat some pork steak with mashed potatoes, rice and spicy sous.

Meal 1: Chicken + pork steak + mashed potatoes + rice
Meal 2 : Pork sausages + turkey liver + mashed potatoes
Meal 3: Turkey ham + pork pate
Meal 4: Pork sausages + turkey liver + rice

Meal 5: Whisky + beer

Not to mention all the cookies, cakes, pies, fruits in between and after meals. I left Tuesday at 103 kg and I'm now (Friday) at 106 kg. 

Full olympic squats:

Beltless and with crappy shoes

12x60 kg
8x100 kg
6x120 kg
4x130 kg
4x140 kg
2x150 kg

Hack squats:

4x12x100 kg

Leg presses:

12x150 kg
12x190 kg
12x230 kg
12x260 kg
12x290 kg

Calf raises hack squat machine:

16x80 kg
16x120 kg
16x160 kg
2x16x200 kg

Seated calf raises:

16x50 kg
16x70 kg
2x16x80 kg

Lying leg raises:

12xBW
3x12xBW+8 kg

Cable ab crunches:

20x50 kg
16x70 kg
12x90 kg
2x12x100 kg

Back extensions (paused):

4x15xBW

Neck raises:

20x6 kg
16x9 kg
12x12 kg
12x15 kg

Upper body training

Easy training session today. Ready for a 14 hour trip :))

Deficit deadlifts:

8x70 kg

8x110 kg

8x140 kg

6x160 kg

5x180 kg

Nautilus machine shrugs:

12x50 kg

12x80 kg

12x110 kg

12x140 kg

12x170 kg - PR - tore my callouses :))

Front and back barbell shrugs:

12x60 kg + 12x60 kg

12x80 kg + 12x80 kg

12x100 kg + 12x100 kg

12x120 kg + 12x120 kg

Nautilus machine rows (paused):

4x12x60 kg 

Neck raises + plate hammer curls:

3x(20xBW + 20x10 kg)

Inverted sit-ups:

3x12xBW

Upper body training

Flat barbell bench presses:

8x60 kg
8x80 kg
8x100 kg
6x120 kg
5x130 kg
5x140 kg (PR - Maybe I did this before when I was more interested in bench pressing)
3x150 kg (PR - Don't remember for sure if it's a PR) - last rep was difficult
1x160 kg - fail
2x140 kg

Savickas presses:

5x50 kg
5x70 kg
3x80 kg
2x90 kg

High incline barbell bench presses:

5x50 kg
5x70 kg
5x90 kg
5x100 kg
2x110 kg

Face pulls + rope pushdowns:

12x59 kg + 12x77 kg
12x68 kg + 12x86 kg
12x77 kg + 12x105 kg
15x86 kg + 12x109 kg

Wrist roller:

1x10 kg
1x15 kg

Chin holds:

BW+50 kg for 45 seconds