Lower body training (RPB)

Full olympic squats:

2x8x70 kg
8x100 kg
6x120 kg
5x140 kg
5x160 kg
4x170 kg
2x180 kg
2x185 kg

Deadlifts:

8x70 kg
8x100 kg
6x120 kg
6x150 kg
4x170 kg
2x190 kg
2x210 kg
2x230 kg
2x240 kg

Farmers walk:

60 kg for 30 meters
80 kg for 30 meters
100 kg for 30 meters

Farmer shrugs:

3x12x93 kg

Lying leg raises:

2x14xBW
2x12xBW

Barbell shrugs:

3x12x70 kg
3x12x100 kg

Cable crunches:

2x12x40 kg
3x12x50 kg
2x12x55 kg

Upper body training (RPB)

What is this Mickey Mouse Christmas business? Another lame excuse to sit on the couch and perpetuate your own brain-washing. Christmas promotes inactivity, laziness, false hope, forgiveness. Listen to me carefully and absorb these words: The collective asshole that people are attached to in a mouth to ass position through which they suck the miserable bullshit cannot cleanse your sins. Fuck the holidays. This is war. I repeat. WAR. No time for happy happy holidays. Lady pain needs her daily sacrifice.

Strict log presses:

2x8x60 kg
6x70 kg
4x80 kg
3x90 kg
2x95 kg
1x100 kg - fail
5x80 kg
4x85 kg

Full olympic squats:

8x70 kg
8x100 kg
6x120 kg
5x130 kg
6x140 kg

High incline thick axle presses:

8x35 kg
8x65 kg
6x85 kg
6x95 kg
3x105 kg

Chins:

2x8xBW
6xBW
4xBW

Bent over barbell rows:

3x12x70 kg
2x8x90 kg

Events training (RPB)

Ohhhh what drama, ohh what drama. I need crutches to move after today's balls to the wall training. As I entered the train an old lady with her grandson looked at me like I just stepped off the mothership. The ticket controller knew better than to bother me. War was declared 1 year ago and it continues with impetuous frenzy. Ain't no business like strongman business :))) Payment is done through extreme levels of pain. Like Gijs said: Somewhere out there in some obscure hell hole of a dungeon one motherfucker is laughing at us for not training as hard as he is. This thought has got to be one of the most intimidating and frightening and it must put you on the knife edge, on high motherfucking alert. When you find yourself dreaming rosy and warm things remember that die hard motherfucker who's bleeding like a world war 2 battalion and WAKE THE FUCK UP. It's time to leave for battle.

Weight for height:

2x20 kg over 3.5 m
2x20 kg over 4 m
2x20 kg over 4.3 m - failed the first
2x20 kg over 4.4 m - failed the first
2x20 kg over 4.5 m - PR - failed the first
2x2x20 kg over 4.6 m - fail

Log press:

6x60 kg
6x80 kg
4x90 kg
4x100 kg
2x110 kg
1x115 kg
1x120 kg - PR

Powerstairs:

3x175 kg
3x205 kg
5x240 kg
6x240 kg
8x240 kg - PR

Yoke:

150 kg for 24 m
200 kg for 24 m
250 kg for 24 m
300 kg for 24 m - severe pain in my right heel

Tyre flips (back to back):

3x10x380 kg

Atlas stones:

3x110 kg on 129 cm
2x110 kg on 177 cm - failed the second
2x120 kg on 180 cm - fail
2x110 kg on 180 cm - failed the second
3x130 kg on 129 cm - fucking heavy

Conditioning (fancy word for calculated pain):

20x25 kg weight right and left arm lift-ups / 10x50 kg treetrunk squats / 10 jumps on tyre / 20 hammer hits

2 sets

Upper body training

Push presses:

2x8x50 kg
6x70 kg
4x90 kg
3x105 kg
1x110 kg - failed the second
6x90 kg
5x100 kg

Front cable pulldowns:

12x73 kg
12x86 kg
8x91 kg
8x100 kg

Flat barbell bench presses:

8x60 kg
8x80 kg
8x100 kg
3x6x120 kg

Incline barbell bench presses:

12x80 kg
12x90 kg
9x100 kg

Skullcrushers:

8x30 kg
8x40 kg
8x50 kg
6x55 kg

Straight arms pulldowns:

12x55 kg
12x69 kg
2x12x77 kg

Nautilus machine shrugs:

16x50 kg
16x80 kg
12x80 kg

Lower body training (RPB)

Full olympic squats:

2x8x75 kg
8x90 kg
6x110 kg
6x130 kg
5x150 kg
4x170 kg
2x180 kg

Front squats (paused):

4x5x100 kg

Deficit deadlifts:

8x75 kg
6x120 kg
6x140 kg
4x170 kg
2x190 kg
5x200 kg

Rack pulls (below knee):

6x140 kg
2x4x180 kg

Lying leg raises:

3x12xBW

Upper body training

With Frank and Kevin. The three distended bellies.

Military presses:

2x8x60 kg
8x70 kg
8x80 kg
4x87.5 kg
3x90 kg
1x95 kg - failed the second

Incline dumbbell presses (60 degrees):

8x30 kg
8x32 kg
8x36 kg
8x38 kg
7x38 kg

Face pulls:

12x55 kg
12x59 kg
12x68 kg
12x86 kg

Front cable pulldowns:

12x77 kg
12x91 kg
10x100 kg
10x105 kg
8x114 kg

Machine rows:

12x65 kg
3x12x75 kg

Dumbbell shrugs:

12x38 kg
12x48 kg
8x60 kg - no chalk and sweaty palms
12x48 kg

Dumbbell curls:

10x14 kg
6x16 kg
6x18 kg
6x20 kg
6x22 kg - biceps pain is slowly disappearing

Reverse sit-ups:

2x12xBW
2x10xBW
2x8xBW

Events training

Ahhh man. Reclaimed my exercise from the Gijster. It took me a few months to take it back. Hard bastard this Gijs, tougher than a bosnian guerilla soldier but if you keep chopping away, no matter how mighty a tree is, it will eventually fall down. Really nice competition organized by Distended Belly. Saw some nice lifts and pretty spirited performances. Congrats to all the lads that took part.

Log press:

2x6x60 kg
6x80 kg
4x90 kg
3x3x100 kg
5x82.5 kg - w/ clean every rep

Weight for height:

4x20 kg over 4 m - 2 fails
2x20 kg over 4 m
2x20 kg over 4.15 m - 1 fail
2x1x20 kg over 4.3 m - fail
1x20 kg over 4.3 m - equals former PR
3x1x20 kg over 4.4 m - fail
1x20 kg over 4.4 m - PR
3x1x20 kg over 4.5 m - fail

Medley: 

5x(250 kg yoke for 15 meters + 2x250 kg tyre flips + 1x380 kg tyre flip + 93 kg farmers for 15 meters):

Atlas stones:

3x90 kg on 129 cm
3x110 kg on 129 cm
3x110 kg on 142 cm
3x120 kg on 142 cm
3x130 kg on 142 cm
1x150 kg on 142 cm - fail

Cable ab crunches:

3x12x35 kg

Upper body training

Good day to be alive. The Sjaakster is back with a big splash and I'm not talking about chocomel-induced diarrhea. Yeah buddy, light weight. All I could think was breaking Frank's record. Ahhh Frankie, your days at the top are numbered. Once I dispose of your records I'm heading for the top lion. Ahhh man, what a day. My only regret is that Frank wasn't there for an insane battle.

Push presses:

2x8x50 kg
6x70 kg
5x80 kg
5x90 kg
4x100 kg
3x105 kg
3x110 kg - PR
1x115 kg - PR, failed the second rep
1x120 kg - PR, failed the second rep

Behind the neck strict presses:

6x60 kg
3x5x70 kg

Incline bench presses:

8x55 kg
8x85 kg
6x105 kg
4x115 kg
6x85 kg

Close grip bench presses:

8x60 kg
8x80 kg
8x100 kg
3x5x120 kg

Front cable pull-downs:

12x77 kg
3x12x82 kg

Hammer chins:

2x8xBW

Dumbbell curls:

6x12 kg
6x14 kg
6x16 kg
6x18 kg
6x20 kg

Dumbbell hammer curls:

6x12 kg
6x14 kg
6x16 kg

Lying leg raises:

4x12xBW

Neck raises:

12xBW
10xBW + 5 kg
10xBW + 10 kg
8xBW + 15 kg
2x8xBW + 20 kg

Lower body training (RPB)

There's nothing like training with the complete brigade. I'll bet the motherfucking house that had we been born in the middle ages we would've fought along side against the other warriors. Blood in, blood out. Fighting during the day, eating pig legs and drinking moonshine from a metal bucket and fucking sleazy long-dress wearing women. Somebody up there is having a joke at our expense. Put us back where we belong motherfucker, back on the battlefield. I don't want to live in this sissified society. I want to die before 30 swinging an axe into somebody's skull. A big thanks for my hard-headed motherfuckers keepin' it real and bloody. To quote "...The finest human beings. All they need is someone to throw hand grenades at them for the rest of their life". 

Front squats:

2x8x50 kg

8x90 kg

6x110 kg

5x120 kg

5x130 kg

4x140 kg

2x150 kg

1x160 kg - equals former PR

1x165 kg - PR

Deadlifts:

8x100 kg

6x140 kg

4x170 kg

4x200 kg

2x220 kg

1x240 kg

1x250 kg - motherfucking sweet PR

Deficit deadlifts:

6x150 kg

4x170 kg - pronated

3x190 kg - pronated, failed the fourth

1x210 kg - pronated, failed the bitch, fuuuuck!

Safety bar good mornings:

 

8x55 kg

8x75 kg

10x75 kg

12x75 kg

Cable ab crunches:

12x40 kg

4x12x50 kg

Upper body training

Зиуа ин каре са дат пе бреазда. Fucking annoying day. No energy, no strength, no desire to train, no pump.

Military presses:

8x50 kg
8x70 kg
6x80 kg
5x85 kg

Seated behind the neck presses:

4x8x50 kg

Incline dumbbell presses:

8x30 kg
8x32 kg
8x34 kg
8x36 kg
8x38 kg

Seated machine rows:

12x45 kg
12x60 kg
8x77 kg
12x77 kg

Close grip hammer chins:

4x8xBW

Nautilus machine shrugs:

12x40 kg
12x80 kg
12x110 kg
2x8x140 kg
4x16x80 kg

Dumbbell curls:

6x12 kg
6x14 kg
6x16 kg
6x18 kg

Triceps pushdowns:

12x77 kg
12x86 kg
2x8x91 kg

Straight arms pushdowns:

12x51 kg
12x59 kg
2x8x64 kg

Neck raises:

16xBW
8xBW + 5 kg
8xBW + 10 kg
8xBW + 15 kg
2x8xBW + 20 kg

Events training

Box jumps:

8x100 cm
6x110 cm
4x115 cm
2x3x120 cm

Atlas stones:

2x3x90 kg on 129 cm
3x110 kg on 129 cm
3x120 kg on 129 cm
2x130 kg on 129 cm
4x150 kg on 129 cm - PR
1x175 kg on 129 cm - PR - failed the second rep

Weight for height:

1x20 kg over 3.75 meters
2x20 kg over 4 meters
2x20 kg over 4.25 meters - fail
2x20 kg over 4.25 meters - fail
1x20 kg over 4.40 meters - fail
1x20 kg over 4.40 meters - fail

Farmer's walk:

80 kg for 20 meters
100 kg for 10 meters
120 kg for 10 meters
130 kg for 10 meters - PR
135 kg for 10 meters - PR - heavy motherfucking pickup
150 kg from upper height - fail

Hercules hold:

160 kg per arm for 47 seconds

It took me 20 minutes to set-up the fucking machine and I still managed to fuck up the exercise. Right pole was almost lying on the ground. Fuck, fuck, fuck....motherfucking piece of shit. Fuuuuuuck.

Upper body training

Frankie is one tough SOB. Damn impressive push presses. I'm afraid of the day he's gonna do the 130 log cuz he's gonna go absolutely berserk and that day is quickly approaching. We're gonna have to lock him on the inside and film through the windows and pray that he doesn't demolish the place.  

Push presses:

2x8x50 kg
6x70 kg
4x90 kg
4x100 kg
3x105 kg - PR - failed the 4th attempt twice
1x110 kg - PR
2x5x90 kg

Chin-ups:

8xBW
8xBW + 10 kg
2x8xBW + 15 kg

Barbell bench presses:

8x60 kg
8x100 kg
8x120 kg
6x140 kg
3x150 kg
2x155 kg
1x160 kg
1x165 kg - fail

Incline bench presses:

8x60 kg
8x80 kg
2x8x100 kg

Triceps pushdowns:

12x35 kg
12x50 kg
8x65 kg

Dumbbell curls:

3x8x14 kg

Cable ab crunches:

12x91 kg
12x100 kg
12x109 kg
12x119 kg
8x129 kg

Hanging leg raises:

4x6xBW

Neck raises:

12xBW
8xBW + 5 kg
8xBW + 10 kg
8xBW + 15 kg
2x8xBW + 20 kg

Lower body training (RPB)

When pain comes a-knockin', you better not be talkin'. Embrace pain cuz pain is the saviour. Environment has a big influence so surround yourself with ferocious individuals that can make sure you get your daily dose of pain. Beware of soft-spoken, politically-correct, ass-licking, rat-like people. I'd rather have mothefuckers tell me "You a pussy son, you're not training tough enough, you're not even relevant"..etc than have the aforementioned dickless cunts blowing steam up my ass. I'm grateful for the hard headed tough guys at RPB cuz they'll use every opportunity to make you "suffer" :)))  It's an honour and a pleasure to share the same battlefield with them. Peace out.

Full olympic squats:

8x70 kg
8x90 kg
8x110 kg
8x130 kg
6x150 kg
4x5x165 kg

Deficit deadlifts:

8x70 kg
6x120 kg
6x150 kg
4x170 kg
4x200 kg
4x210 kg
4x220 kg - PR

Leg presses:

8x175 kg
8x225 kg
8x275 kg
8x315 kg
8x275 kg

Upper body training

Seated military presses (no back support):

2x8x40 kg
8x50 kg
8x60 kg
6x70 kg
4x70 kg
2x8x60 kg

Seated behind the neck presses:

8x40 kg
8x50 kg
3x6x60 kg
8x60 kg

Pull-ups:

4x8xBW

T-bar rows (paused):

12x60 kg
12x75 kg
12x90 kg
10x100 kg
8x110 kg
4x8x75 kg

Incline bench presses:

8x60 kg
8x80 kg
8x90 kg
2x8x100 kg

Bent over dumbbell raises:

16x12 kg
16x14 kg
12x16 kg
12x18 kg

Dumbbell curls / Overhead dumbbell triceps extensions:

6x12 kg / 8x12 kg
7x14 kg / 8x12 kg
6x16 kg / 8x14 kg
6x18 kg / 8x16 kg

Neck raises:

12xBW
12xBW + 5 kg
12xBW + 10 kg
8xBW + 15 kg
8xBW + 20 kg
8xBW + 25 kg

Calf machine shrugs:

20x135 kg
16x157.5 kg
2x16x185 kg

Events training

Log presses:

8x60 kg
6x80 kg
4x90 kg
2x3x100 kg
2x105 kg
1x110 kg - failed the second try
1x115 kg - too dizzy

Yoke:

150 kg for 30 meters
200 kg for 30 meters
250 kg for 30 meters
2x300 kg for 15 meters

Weight for height (20 kg sack):

2x20 kg over 3.5 meters - fail
2x20 kg over 3.75 meters
2x20 kg over 4 meters - fail
3x2x20 kg over 4.3 meters - fail

Farmers walk:

93 kg for 25 meters
103 kg for 30 meters
113 kg for 30 meters
118 kg for 30 meters
118 kg for 15 meters
93 kg for 15 meters

Atlas stones:

110 kg on 177 cm - too dizzy
110 kg on 168 cm - too dizzy
3x110 kg on 142 cm
3x120 kg on 129 cm

Laying leg raises:

3x10xBW + bands

Ab cable crunches:

2x12x35 kg
12x40 kg
12x45 kg
12x50 kg
12x55 kg
12x60 kg

Calf presses:

16x50 kg
16x100 kg
3x16x200 kg