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.

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

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

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

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

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

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 :))

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

Upper body training

Check out the article section for the upcoming articles.

Military presses:

8x50 kg
6x50 kg
5x70 kg
3x5x80 kg
6x70 kg

Front cable pulldowns:

10x82 kg
10x91 kg
10x96 kg
8x109 kg

Incline dumbbell presses (30 degrees):

8x30 kg - 45 degrees
8x36 kg
6x40 kg
6x48 kg
6x52 kg

Nautilus machine rows:

10x60 kg
3x10x77 kg

Close grip bench press:

8x60 kg
8x80 kg
5x100 kg
2x5x120 kg

Nautilus machine shrugs:

16x80 kg
10x120 kg
8x150 kg
8x180 kg
8x200 kg

Dumbbell curls:

6x16 kg
6x20 kg
2x6x24 kg

Neck raises:

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

Inverted sit-ups:

4x8xBW

Events training

What a day. Even on some of my best days I still barely edge Gijs on just a few events. It's gonna be a long and painful journey to complete victory but I already signed my soul up. In other news Sven has now officially entered the wounded warriors book dislocating his right shoulder. He's gonna be back in no time. Just stay away from jerks and behind the neck presses for a few months or close to a year. Military presses and strict log are better anyway to increase shoulder strength.

Gijs beat me thoroughly on the log press, tyre flips and yoke, no contest. I edged him on the weight for height (on height not reps) and on stones (for singles not height as he did 3x120 although I didn't attempt a third rep). We were equal on conditioning.

Frank was spot on. We're gonna be training smart from now on, focusing on peaking on the final. No more balls to the hospital deadlifting. The final presents too much of a fierce battle to waste valuable resources in a war of attrition before it even counts. As far as I see it the main ingredients should be:

1. Get the food in check. Only eat proper food and stay away from anything that causes stomach aches or meaningless junk food. Stop and eat midway during event training.
2. Have an approximate purpose on each training day. Don't just go and hit a max or a double with 150% effort. All the probable events (medley, log press, deadlift, stones, yoke, farmers, holds) need to be approached in a step-by-step manner.
3. Use the massage therapist and chiropractor before lighter training days.
4. Diminish or eliminate all nagging injuries. In the same note, don't exacerbate any recurring ones by being a tough guy. Do you want to win or do you want to go to the hospital?
5. Relax and disconnect from any training activities. It's a good life outside the gym as well. Balance it all out.

Log press:

6x52.5 kg - wooden log, strict presses
6x75 kg - push presses
4x95 kg - push presses
3x105 kg
3x115 kg - PR, failed the 4th
4x110 kg - failed the 5th
5x110 kg - PR, failed the 6th
0x120 kg - lol
2x120 kg - PR
2x3x110 kg
5x95 kg - push presses

Tyre flips:

4x380 kg
8x380 kg - 32 seconds
2x8x380 kg

Yoke:

150 kg - 15 m
200 kg - 15 m
250 kg - 15 m
300 kg - 15m
320 kg - 15 m
360 kg - failed to pick up, adjusted the height
360 kg - 15 m - PR, no drops
370 kg - 14 m - PR, no drops

Weight for height:

1x20 kg over 4.15 m
1x20 kg over 4.25 m
1x20 kg over 4.40 m
2x0x20 kg over 4.50 m
3x0x20 kg over 4 m - arms toasted
1x20 kg over 4 m - 3 attempts

Atlas stones:

3x110 kg on 180 cm - no tacky
2x120 kg on 180 cm - no tacky
0x130 kg on 180 cm - no tacky
1x130 kg on 132 cm - no tacky, no belt
1x140 kg on 132 cm - PR (no tacky, no belt)
1x150 kg on 132 cm - PR (no tacky, no belt)
1x175 kg on 132 cm
3x150 kg on 132 cm

Conditioning:

50 kettlebell swings + 50 hammer hits + 50 push ups - my triceps and shoulders were fully pumped

Upper body training

Extremely lethargic training session.

Bench press:

2x8x60 kg
8x80 kg
5x100 kg
5x120 kg
5x130 kg
5x140 kg
3x150 kg - failed the 4th
3x150 kg - ugly last rep
18x100 kg - rep-out

Hammer chins:

2x8xBW
2x8xBW + 10 kg
6xBW + 10 kg + 3xBW + 3xBW + 2xBW - drop set

High incline dumbbell presses (60 degrees):

10x28 kg
8x34 kg
8x38 kg
6x40 kg
7x40 kg

Face pulls:

8x59 kg
8x68 kg
8x77 kg
8x86 kg

Nautilus machine shrugs:

12x110 kg
8x140 kg
3x12x140 kg
10x140 kg

Dumbbell curls:

6x16 kg
6x20 kg
6x22 kg
6x24 kg

Behind the neck cable pulldowns (rehab for left shoulder):

12x59 kg
12x68 kg
2x12x77 kg

Triceps pushdowns (extended pulley):

12x25 kg
12x35 kg
12x45 kg
12x55 kg
12x65 kg

Seated cable rows:

12x86 kg
12x91 kg
12x105 kg
12x114 kg

Cable ab crunches:

2x12x77 kg
12x91 kg
3x12x105 kg

Leg press calf raises:

16x120 kg
16x160 kg
3x16x190 kg

Lower body training (RPB)

Full olympic squats:

10x70 kg - beltless (just rehband belt)
8x100 kg
5x120 kg
5x140 kg
3x150 kg - belt on
3x160 kg
2x170 kg
2x180 kg
4x180 kg
2x170 kg

Front squats:

8x70 kg
5x100 kg
5x120 kg
3x130 kg
1x150 kg
1x160 kg - heavy

Power cleans:

5x50 kg
5x77.5 kg
3x97.5 kg
1x107.5 kg
1x120 kg - equals PR
1x125 kg - PR
1x130 kg - PR
2x0x135 kg
2x0x120 kg - beltless, too tired (Frank said lazy)

Upper body training

I wrote a short article. Check it out.

Military presses:

2x8x50 kg
5x70 kg
5x80 kg
2x3x90 kg
2x90 kg

Incline dumbbell presses (30 degrees):

10x32 kg
8x36 kg
6x40 kg
5x48 kg
7x52 kg
6x52 kg

Front cable pulldowns:

8x82 kg
8x91 kg
8x100 kg
10x109 kg
8x100 kg

Nautilus machine shrugs:

8x120 kg
8x160 kg
2x8x180 kg

Crucifix holds:

12 kg kettlebell for approx. 20 seconds - left shoulder is fucked so no point in being a hero

Dumbbell hammer curls:

6x14 kg
6x16 kg
6x20 kg
6x22 kg

Seated cable rows (close grip):

8x91 kg
12x105 kg
2x12x114 kg

Neck raises:

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

Lying leg raises:

12xBW
3x8xBW + 8kg

Events training

Back in action at RPB.

Log press:

6x75 kg
4x95 kg
3x105 kg
3x110 kg
6x100 kg

Tyre flips:

4x4x380 kg
4x6x380 kg
8x380 kg - 28 sec PR
8x380 kg - 30 sec

Yoke:

150 kg - 15 m
200 kg - 15 m
250 kg - 15 m
2x300 kg - 15 m
320 kg - 15 m

Weight for height:

2x2x20 kg over 3.5 m - a few fails, lack of flexibility
4x2x20 kg over 4 m - again a few fails
2x20 kg over 4.15 m
5x0x20 kg over 4.3 m

Atlas stones:

3x110 kg - 132 cm
4x110 kg - 180 cm - 5 attempts
2x120 kg - 180 cm - 4 attempts
2x130 kg - 132 cm - same speed with Gijs
1x150 kg - 132 cm - no contest
1x175 kg - 132 cm - best grip ever

Medley (2x):

3x380 kg tyre flips
150 kg yoke - 15 m
80 kg farmers - 15 m
155 kg duck walk - 15 m
100 kg prowler - 15 m

Lower body training (RPB)

Box squats:

8x70 kg
5x100 kg
5x120 kg
5x150 kg - beltless
5x170 kg
4x180 kg
2x180 kg
5x160 kg - ugly, ugly reps

Front squats:

8x70 kg
5x90 kg
5x110 kg
3x120 kg
2x140 kg
2x150 kg

Deadlifts:

5x120 kg
5x150 kg
4x180 kg
3x200 kg - beltless, 1st with pronated grip
2x5x220 kg

Viking press calf raises:

12x50 kg
16x100 kg
16x140 kg
2x20x140 kg - ahhhhhhh, the pain....sets you free

Lying leg raises:

3x12xBW

Crucifix holds:

10 kg plates for 30 sec
10 kg plates for 45 sec

Upper body training

Bench press:

2x8x70 kg
5x100 kg
5x120 kg
2x140 kg
3x155 kg - PR, last one was freakin' ugly
7x130 kg

Front cable pulldowns:

8x86 kg
8x91 kg
8x105 kg
8x114 kg

High incline dumbbell presses:

8x28 kg
8x36 kg
6x40 kg
7x48 kg

Behind the neck strict presses:

8x40 kg
6x50 kg
6x60 kg
6x55 kg

Face pulls:

12x64 kg
10x77 kg
8x86 kg
10x96 kg - PR

Triceps pushdowns (extended pulley):

8x45 kg
8x55 kg
2x8x45 kg

Straight arms pushdowns:

4x8x25 kg

Hammer plate curls:

6x10 kg
6x15 kg
2x6x20 kg

Dumbbell holds:

6 kg for approx. 90 sec
7 kg for approx. 60 sec - no rest after the 6 kg

5 min stretching

Upper body training (RPB)

A lot of people like to quote big words and give speeches but nobody wants to get their hands dirty with old school hard work. Is it a coincidence that the hardest working individuals in the gym are also the ones with the best results? Is it a coincidence that no matter their outside life they manage to make time for training? And is it a motherfucking coincidence that when those never-ending injuries begin to surface they keep pushing till it hurts and beyond? Be harsh with yourself. Don't be the guy who always wallows in his own misery. I'll be adding another article today so keep an eye on the article section.

Strict log presses (wooden):

5x52.5 kg
5x52.5 kg - push press
5x62.5 kg - push press
5x72.5 kg - push press
5x82.5 kg - don't remember the weights exactly
3x92.5 kg
2x97.5 kg - PR
1x102.5 kg - PR
0x105 kg
3x92.5 kg

Chins:

2x8xBW - wide grip
8xBW
8xBW + 20
8xBW + 30 kg
5xBW + 40 kg - nice without much pain in left biceps
10xBW - hammer grip
9xBW - hammer grip

Incline axle presses (62 mm axle):

8x35 kg
8x75 kg
5x95 kg
5x105 kg
5x115 kg - PR
2x125 kg - PR

Bent over barbell rows:

8x60 kg
8x80 kg
3x8x100 kg

One hand strict dumbbell presses:

3x20x16 kg L&R - no back support

Farmer shrugs:

2x8x60 kg
8x80 kg

EZ barbell curls:

8x25 kg
8x35 kg
8x45 kg - niiice!
8x40 kg
2x8x25 kg

Cable ab crunches:

12x30 kg
12x45 kg
2x12x55 kg
12x25 kg

Triceps band pushdowns:

3x30 kg

Lower body training

Full olympic squat:

8x60 kg
6x100 kg
5x120 kg
3x140 kg
3x160 kg
2x180 kg
1x190 kg

Deadlifts:

6x70 kg
6x110 kg
3x140 kg
3x160 kg
3x180 kg
2x210 kg
2x230 kg
1x240 kg - easy but my back was toasted from Wednesday

Deficit deadlifts:

2x2x160 kg

Close grip bench press:

8x60 kg
8x80 kg
5x100 kg
5x120 kg
2x5x130 kg
2x2x130 kg

Front cable pulldowns:

8x73 kg
8x91 kg
8x105 kg
8x114 kg

Powercleans:

6x60 kg
4x80 kg
3x100 kg

Inverted sit-ups:

5x8xBW

Upper body training

Finally, after almost 3 years of constant pain in my left biceps tendon (had a partial distal biceps tear whilst doing a rack pull using a mixed grip in August 2010) I could go above 26 kg on the dumbbell curls. You can't even begin to fathom how delighted I am. I didn't even use my rehband sleeves. What a day. 3 years of pain might finally come to an end. Biceps tears are debilitating injuries. My left biceps (curls, stones, cleans, etc) has been functioning at about 70% strength compared to my right ever since. I thought the highlight of the day would be the 1x165 kg bench press but that was nothing compared to the "heavy" curling :))) When I was 17 I did 8x42 kg dumbbell curls per arm and a 1x120 kg barbell curl.  

Bench presses:

2x8x60 kg
8x80 kg
5x100 kg
5x120 kg
2x140 kg
2x150 kg
1x165 kg - equals PR
0x170 kg

Cable pulldowns:

12x91 kg
8x105 kg
2x8x114 kg

High incline dumbbell presses (60 degrees):

8x30 kg
8x36 kg
6x40 kg
5x48 kg - PR, right shoulder cracked at the 6th rep
7x48 kg - huge PR

Face pulls:

12x51 kg
12x68 kg
12x73 kg
12x86 kg

Nautilus machine shrugs:

8x110 kg
8x150 kg
8x180 kg
8x200 kg
6x220 kg - PR is 8
2x8x110 kg

Neck raises:

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

Dumbbell curls:

6x14 kg
6x18 kg
6x22 kg
6x24 kg
6x26 kg
5x28 kg
5x30 kg

Hammer dumbbell curls:

6x20 kg
2x6x24 kg

Triceps pushdowns:

12x64 kg
12x86 kg
12x105 kg
12x114 kg

10 min stretching

Lower body training (RPB)

Full olympic squats:

8x50 kg
8x70 kg
5x100 kg
5x120 kg
5x150 kg - beltless
3x160 kg
3x170 kg
5x180 kg - PR

Front squats:

5x70 kg
5x90 kg
5x120 kg
3x140 kg
2x150 kg

Block pulls (12 cm):

5x120 kg
4x160 kg
3x200 kg - beltless
2x230 kg
2x250 kg
2x270 kg - PR, mixed grip

Safety bar good mornings (beltless):

8x75 kg
8x95 kg
8x105 kg
8x115 kg
8x125 kg

Farmer deadlifts:

2x5x93 kg - beltless

Cable ab crunches:

16x30 kg
12x40 kg
12x55 kg
2x12x40 kg

Upper body training

Military presses:

3x6x50 kg
5x70 kg
5x80 kg
4x90 kg - equals PR?
2x3x70 kg - speed

Push presses:

5x100 kg

Hammer chins:

3x8xBW
6xBW
5xBW

Incline dumbbell presses (30 degrees):

10x28 kg
8x36 kg
8x40 kg
6x48 kg
5x52 kg - like Frank said, 4 is not a number :))

Cable rows:

12x96 kg
10x105 kg

Behind the neck strict presses:

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

Crucifix holds:

10 kg dumbbells for 42 seconds

Lying leg raises:

16xBW
8xBW + 8 kg
2x8xBW + 10 kg

Neck raises:

16xBW
12xBW + 5 kg
12xBW + 10 kg
12xBW + 15 kg
10xBW + 15 kg

Dumbbell curls:

6x14 kg
6x18 kg
6x22 kg
6x24 kg
6x26 kg

Hammer dumbbell curls:

6x16 kg
2x6x20 kg

Nautilus machine shrugs:

12x80 kg
6x8x120 kg

Front cable pulldowns (wide grip):

12x73 kg
12x86 kg
12x91 kg

Events training

The 3 fart masters in action. We weighed the weight for height sack and it's precisely 20 kg. We built a nice platform for the log and we used the yoke to do stones. This concludes my essay for today. P.S. Frank is a beast.

Log press (anti-ecto):

2x3x95 kg
2x105 kg
1x110 kg
1x115 kg - PR with this log
1x120 kg - PR idem
3x0x125 kg - dizzy and my back wasn't up to par

Speed deadlifts (beltless):

5x120 kg
3x150 kg
6x2x170 kg

Weight for height:

3x2x20 kg over 3.6 m - without leg drive
2x20 kg over 4.15 m - fail
2x20 kg over 4.25 m - 2nd rep fail
2x20 kg over 4.25 m - fail

Farmer's walk (15 m turn):

80 kg for 54 m
80 kg for 30 m
100 kg for 30 m
120 kg for 30 m
125 kg for 30 m
130 kg for 30 m - PR with turn, heavy pickup - no grip issues

Atlas stones:

1x110 kg over 120 cm
2x110 kg over 120 cm
2x120 kg over 120 cm
1x130 kg over 120 cm
1x150 kg over 120 cm - PR without tacky, PR full squat position
0x160 kg over 120 cm - too smooth :))
1x130 kg over 120 cm

Hammer (conditioning):

2x25 L&R - 50 hits per arm
10x10 L&R = 100 hits per arm

Prowler:

2x100 kg for 4x15 m

Upper body training

Bench press:

12x55 kg
6x85 kg
5x105 kg
5x120 kg
5x130 kg
2x140 kg
2x150 kg
1x160 kg - failed the second
5x140 kg - failed the 6th

Front cable pulldowns:

12x91 kg
12x105 kg
10x114 kg
8x114 kg

High incline dumbbell presses (60 degrees):

8x30 kg
8x36 kg
6x40 kg
6x44 kg
3x44 kg - cramps in my right leg, had to drop the dumbbells

T-bar rows:

8x80 kg
8x100 kg
8x110 kg

Behind the neck strict barbell presses:

8x40 kg
8x50 kg

Dumbbell curls:

6x16 kg
6x20 kg
2x6x22 kg

Inverted sit-ups:

12xBW
8xBW + 10 kg
10xBW + 10 kg

Triceps pushdowns (extended pulley):

8x40 kg
8x50 kg
8x60 kg
8x55 kg

Lower body training (RPB)

Full olympic squats:

8x60 kg
8x90 kg
6x110 kg
5x130 kg
5x140 kg
5x150 kg
5x160 kg
5x170 kg
2x180 kg - heavy

Deadlifts (w/ green bands):

6x120 kg
3x150 kg
2x170 kg
2x190 kg
2x210 kg
1x240 kg - PR, felt heavy as a mercury filled barrel

Safety bar squats (beltless and paused):

5x65 kg
5x95 kg
5x105 kg
5x115 kg

Leg press calf raises:

16x100 kg
16x140 kg
16x170 kg
2x16x190 kg

Upper body training

Military presses:

6x60 kg
5x70 kg
4x80 kg
3x90 kg
1x100 kg - failed the second
7x80 kg - PR?

Push presses:

5x105 kg

Hammer chins:

4x8xBW

Incline dumbbell presses (30 degrees):

8x30 kg
8x36 kg
6x40 kg
6x44 kg
8x52 kg - PR is 9

Nautilus machine rows:

12x55 kg
2x12x77 kg
10x77 kg

Nautilus machine shrugs:

8x120 kg
8x150 kg
8x180 kg
8x200 kg

Lying leg raises:

16xBW
8xBW + 8 kg
2x8xBW + 10 kg

Dumbbell curls:

12x14 kg
6x18 kg
2x6x22 kg

Rope pushdowns:

12x55 kg
3x8x73 kg

Events training

Log pres (wooden log):

2x6x52.5 kg
6x72.5 kg
4x82.5 kg
3x92.5 kg
3x102.5 kg
2x112.5 kg
1x122.5 kg - PR
0x127.5 kg
1x125 kg - PR
1x130 kg - PR, I never thought I would reach the 130 before Frank

Log press (anti-ecto, competition style, 75 seconds):

4x110 kg
3x110 kg - failed to lock the 4th

Tyre flips (beltless):

8x380 kg - 30 seconds
8x380 kg - 33 seconds
8x380 kg - 32 seconds

Weight for height:

2x1x21 kg over 3.5 m
1x21 kg over 3.75 m
1x21 kg over 4.2 m - fail
1x21 kg over 4 m
1x21 kg over 4.2 m
2x1x21 kg over 4.3 m - fail
1x21 kg over 4.2 m - fail

Farmer's walk:

80 kg for 30 m
100 kg for 15 m
120 kg for 75 m (1 turn) - PR, burned the skin off my thumbs and quit because of the pain
120 kg for 37 m - I don't remember the time, maybe 18 seconds

Yoke:

100 kg for 30 m
200 kg for 15 m
3x300 kg for 15 m

Prowler:

50 kg for 4x15 m
80 kg for 4x15 m
100 kg for 4x15 m
120 kg for 4x15 m

Upper body training

Training with Frank today who, unfortunately, is light years removed from his usual gung-ho (unthinkingly enthusiastic and eager, especially about taking part in fighting and warfare) state. Nobody waits for you to feel better or for life to give you a break. Either you pull your boots and start a motherfucking riot or you'll soon be forgotten. That's available for me as well.

Barbell bench presses:

8x70 kg
8x90 kg
5x110 kg
3x130 kg
2x140 kg
1x150 kg
1x160 kg
19x100 kg - PR is 28 reps (back in 2008 at 20 years old)

Wide grip pulldowns:

8x91 kg
8x105 kg
8x114 kg
8x124 kg - nice

High incline dumbbell presses (60 degrees):

8x30 kg
8x36 kg
6x40 kg
2x6x44 kg

Face pulls:

12x59 kg
8x73 kg
8x86 kg
8x91 kg

EZ skullcrushers:

12x40 kg
12x50 kg
10x60 kg

Dumbbell curls:

6x14 kg
6x18 kg
6x20 kg
2x6x22 kg

Dumbbell hammer curls:

12x14 kg
12x16 kg
12x18 kg

Lower body training (RPB)

When the going gets tough the tough get going and we're tougher than them. This was the kind of day when you upgrade your mental strength. I would really like to write 10 pages about what happened but I'm shaking like a sick dog. I'll write a full article about this in the near future. All I can say is that if you want to be tough you gotta train in a tough environment with tough motherfuckers.

Full olympic squats:

2x10x70 kg
8x100 kg
6x120 kg
5x140 kg
5x160 kg
1x180 kg
1x195 kg - PR
1x200 kg - PR
5x170 kg

Deadlifts:

12x70 kg
6x120 kg
5x170 kg
2x200 kg - pronated PR, close fail with the 3rd
0x210 kg - pronated
3x210 kg
2x2x240 kg
3x250 kg - straps, PR
4x10x200 kg - mother of all PR's ever! - Gijs was the supreme beast doing them beltless!

Lying leg raises:

2x12xBW

Upper body training

Military presses:

8x60 kg
6x70 kg
5x80 kg
3x85 kg
2x90 kg
1x100 kg - failed the second
1x100 kg

Hammer chins:

4x8xBW

Incline bench presses:

8x70 kg
5x90 kg
5x110 kg
4x115 kg
2x6x100 kg - 2 sec pause

T-bar rows:

8x60 kg
8x80 kg
8x100 kg
8x120 kg
8x140 kg
8x150 kg - PR

Incline dumbbell presses (30 degrees):

8x30 kg
8x38 kg
6x44 kg
7x52 kg - nice
0x60 kg - what a disaster...even before I attempted to press, jumping out the window head first would've been a valid option (just a bit of self-deprecating humour).

EZ barbell curls:

2x8x35 kg

Dumbbell curls:

6x14 kg
6x16 kg

Nautilus machine shrugs:

12x120 kg
8x150 kg
2x8x180 kg
4x12x120 kg - no pump whatsoever, unbelievable

Behind the neck strict presses:

8x30 kg
8x40 kg
8x50 kg
2x6x60 kg

Events training

People always enjoy it when I make fun of civilians or other under-performing life-forms but I don't want to make a habit of hating on those who can't comprehend this lifestyle. Let them be whatever they want to be.

They can take your records, they can take your number one spot, they can even take your place in history but they will never be able to take the amount of work that you've put in. At the end of the day I am more proud of my progression on stones, deadlifts and yoke than on the hercules hold, weight for height and squats.

Log press (wooden log):

2x8x52.5 kg
6x62.5 kg
5x72.5 kg
5x82.5 kg
3x92.5 kg
3x102.5 kg - the ball of my left knee went out... something weird, got scared
1x112.5 kg - searing pain in both arms
2x5x82.5 kg - strict
3x102.5 kg - additional set at the end of training

Weight for height:

3x2x20 kg over 4.15 m - some fails
3x4x20 kg over 4.4 m - mostly fails
1x20 kg over 4.5 m - nice
5x2x20 kg over 4.6 m - all fails

Yoke:

100 kg for 30 m
150 kg for 30 m
200 kg for 15 m
250 kg for 15 m
300 kg for 15 m
320 kg for 35 m - PR for distance, no drops, on video

Atlas stones:

2x110 kg on 150 cm
2x110 kg on 180 cm
1x120 kg on 180 cm
1x130 kg on 180 cm - fail

stone run (PR!, PR!, PR!):

110 kg - 180 cm
120 kg - 168 cm
130 kg - 150 cm
150 kg - 142 cm
160 kg - 132 cm - massive stone run. First three stones were easy.The best I've ever been on stones!

semi-stone run (again PR!):

120 kg - 180 cm
130 kg - 168 cm
150 kg - 150 cm

1x130 kg on 132 cm
8x150 kg on 132 cm - fuck you Gijs, you carpet munching, chocomel drinking, blonde haired varkensboer.

Farmer's walk:

2x80 kg for 15 m
100 kg for 15 m
2x110 kg for 15 m
120 kg for 15 m

Upper body training

- Somebody told me that you can deadlift with the cable.
- He's stupid, there's no such thing as a cable deadlift.
- No really, he said that if you're injured it's better for your back.
- He's stupid, it doesn't matter if you're injured, just keep lifting and adjust the technique.

This is me trying to be diplomatic and offer advice without going absolutely ballistic. I hate that place, I really do, especially these days. It seems like there's an infinite stream of infantile behavior and retardism (the art of being retarded). These people take it to the next level.

Bench presses:

8x60 kg
8x100 kg
5x120 kg
5x130 kg
5x140 kg
3x150 kg - tremendous pain in both arms throughout the entire training session

Close grip bench presses:

5x100 kg
5x110 kg
5x120 kg
2x5x130 kg - almost screaming from pain

Wide grip front cable pulldowns:

12x77 kg
12x86 kg
8x96 kg
8x105 kg
2x8x114 kg

Nautilus machine shrugs:

12x80 kg
8x120 kg
8x160 kg
8x180 kg
8x200 kg
8x220 kg - equals PR, motherfucking strong grip

Behind the neck strict presses:

8x30 kg
8x40 kg
6x50 kg
5x60 kg
5x70 kg
4x70 kg

Dumbbell curls:

12x14 kg
6x16 kg
6x18 kg
6x20 kg
6x22 kg
6x24 kg

Triceps pushdowns:

12x86 kg
8x91 kg
8x105 kg
2x8x114 kg - pain, pain and more pain

Cable ab crunches:

12x86 kg
12x91 kg
4x12x114 kg

Lower body training (RPB)

Full olympic squats:

8x70 kg
8x100 kg
6x120 kg
5x140 kg
5x150 kg
5x160 kg
5x170 kg - belt on
5x175 kg - PR

Front squats:

8x70 kg
8x90 kg
5x110 kg - left knee painful, put a rehband sleeve on it
5x130 kg
5x150 kg - huge PR
1x160 kg - failed the second rep because of a faulty back

Deadlifts:

8x110 kg
5x140 kg
4x160 kg
3x180 kg
1x200 kg - belt on, overhand grip, failed the second rep
2x200 kg
2x210 kg
2x230 kg
2x240 kg - first one easy, second one fucking ugly

Upper body training

Not even pure anger helps sometimes. Shitty training day. I hope the cocksucker who fucked the cable rows gets herpes in the middle of his asshole.

Behind the neck strict presses:

8x30 kg
8x40 kg
8x50 kg
5x55 kg
5x60 kg
5x70 kg
3x75 kg - pain in my left shoulder

Hammer chins:

5x8xBW

Incline bench presses:

8x60 kg
5x80 kg
5x100 kg
3x5x110 kg - some of the ugliest presses I've ever done (felt like jumping out the window in shame)

Wide grip seated cable rows:

12x91 kg
12x105 kg
8x129 kg
8x134 kg - PR
8x114 kg

Military presses:

8x60 kg
4x80 kg
6x60 kg

Nautilus machine shrugs:

12x80 kg
8x120 kg
8x140 kg
2x8x170 kg
4x12x120 kg - felt really nice

Dumbbell curls:

6x14 kg
6x16 kg
6x20 kg
6x22 kg
6x24 kg

Hammer plate curls: - great for wrist strength

6x10 kg
3x6x15 kg

Inverted sit-ups:

12xBW
10xBW + 10 kg
8xBW + 15 kg
10xBW

Events training

I wrote a new article, it took me 20 minute to write it and it's from the heart you fucking lunatics.

Log press:

8x60 kg
6x80 kg
5x90 kg
3x100 kg
3x110 kg
1x120 kg - equal PR
2x0x125 kg - fuck
6x100 kg - 75 seconds
5x110 kg - 75 seconds, Gijs did 6

Weight for height:

2x1x20 kg over 4 m
2x20 kg over 4 m
1x20 kg over 4.3 m
1x20 kg over 4.5 m
1x20 kg over 4.6 m
1x20 kg over 4.7 m - PR
2x0x20 kg over 5 m

Farmers walk:

80 kg for 30 m - 15 m turn
100 kg for 30 m - 15 m turn
120 kg for 30 m - 15 m turn
140 kg for 15 m - PR

Medley ( 4x380 kg tyre flips / 250 kg yoke / 80 kg stone / 105 kg stone - 15 m)

1st set - 1 minute 10 seconds
2nd set - 1 minute 4 seconds
3rd set - 1 minute - 2 seconds

Atlas stones:

1x110 kg on 180 cm
2x110 kg on 180 cm
2x120 kg on 180 cm
0x130 kg on 180 cm - 5th week of fail
2x130 kg on 132 cm - right hamstring was going places :))

Lying leg raises:

16xBW
20xBW

Upper body training

Epic grinding by Frank on the dumbbell presses. I have seldom seen so much suffering on a human face. It took him what appeared to be forever to make the rep but he managed to push it through and he got 1 rep with 44 kg. Victory....or so it seemed until I manhandled 6 reps with the same weight. Still, from now on I'll call him Frankie "Lemon Face". Squirming like he just dipped his face in a bucket of lemons.

Bench presses:

12x60 kg
6x60 kg
8x80 kg
6x100 kg
5x120 kg
5x120 kg
5x130 kg
5x140 kg
4x140 kg
5x130 kg

Front cable pulldowns:

12x82 kg
3x10x91 kg

High incline dumbbell presses:

8x30 kg
8x36 kg
6x40 kg
5x44 kg
6x44 kg - adios Frank

Face pulls:

12x59 kg
12x64 kg
12x68 kg
10x73 kg

Barbell shrugs:

20x60 kg
16x90 kg
2x12x120 kg

Lying leg raises:

12xBW
3x8xBW + 8kg

Triceps pushdowns:

12x20 kg
12x30 kg
16x50 kg - Frank did 7

Lower body training (RPB)

Speed deadlifts:

8x70 kg
5x120 kg
4x170 kg
7x2x220 kg - easy

Full olympic squats:

8x70 kg
8x100 kg
5x120 kg
5x140 kg
5x150 kg - belt on
2x170 kg
1x180 kg - easy
0x200 kg - very, very close - check the video

Front squats:

8x70 kg
6x100 kg
5x120 kg
2x3x140 kg

Farmer deadlifts:

5x80 kg
3x110 kg
1x130 kg
1x130 kg - failed the second
6x93 kg

Viking press calf raises:

20x50 kg
16x80 kg
16x110 kg
4x16x130 kg

Upper body training

I'll never forget the way Sjaak headed home like a bolt of lighting on his female bike only to drown his phone in water moments later :)))

Bent over barbell rows:

12x60 kg
8x80 kg
8x100 kg
2x8x120 kg
8x100 kg
2x6x100 kg - from the ground each rep

Front plate raises:

2x8x20 kg
2x8x30 kg

Incline dumbbell presses (15 degrees):

12x32 kg
12x34 kg
10x36 kg

Seated dumbbell lateral raises:

3x12x12 kg

Dumbbell curls:

8x12 kg
8x14 kg
8x16 kg
6x18 kg
6x20 kg
6x22 kg
6x26 kg

Dumbbell hammer curls:

8x14 kg
8x16 kg
6x18 kg
6x20 kg
6x22 kg
6x24 kg

Nautilus machine rows:

12x50 kg
3x8x77 kg

Triceps pushdowns:

12x68 kg
12x86 kg
12x94 kg
12x109 kg
8x114 kg
8x124 kg

Scott bench curls:

12x15 kg
12x20 kg
2x12x25 kg

Straight arms pushdowns (extended pulley):

12x25 kg
3x12x35 kg

Behind the neck cable pulldowns:

12x59 kg
12x68 kg
2x8x73 kg

Neck raises:

12xBW + 5 kg
3x8xBW + 10 kg

Upper body training

No energy and thus no consistent strength. Fuck it, it's normal after that deadlift session on Saturday. Squatland and the squat/deadlift religion..... =)))))))

Push presses:

2x6x60 kg
5x80 kg
5x90 kg
3x100 kg
5x100 kg
4x100 kg

Hammer chins:

4x8xBW
10xBW

Incline bench presses:

8x60 kg
8x80 kg
5x100 kg
5x110 kg
5x115 kg
5x120 kg
4x120 kg

Seated cable rows:

12x96 kg
12x114 kg
2x8x114 kg

Incline dumbbell presses (30 degrees):

8x32 kg
8x38 kg
6x44 kg
8x48 kg - mother of all grinds on the last rep

Nautilus machine shrugs:

12x80 kg
12x110 kg
12x130 kg
8x150 kg
8x170 kg

Behind the neck strict presses:

8x25 kg
8x35 kg
6x45 kg
6x55 kg
2x6x60 kg

Cable ab crunches:

16x96 kg
16x100 kg
12x105 kg
2x8x109 kg

Events training

Deadlifts:

2x6x70 kg
6x120 kg
5x150 kg
3x170 kg
3x200 kg
1x220 kg - suit on
1x240 kg
1x260 kg
1x270 kg - PR (equipped)
0x275 kg

Log press:

8x60 kg
6x80 kg
5x90 kg
3x100 kg
5x100 kg
8x90 kg - competition style (90 seconds)

Viking presses:

8x50 kg
5x80 kg
5x100 kg
2x5x120 kg

Atlas stones:

1x120 kg on 132 cm
1x110 kg on 180 cm
1x120 kg on 168 cm
1x130 kg on 168 cm - no tacky, PR
4x0x130 kg on 180 cm

stone run: 

110 kg on 180 cm
110 kg on 168 cm
120 kg on 150 cm
130 kg on 142 cm
150 kg on 132 cm

Weight for height:

2x2x20 kg over 3.5 m
2x20 kg over 4 m
1x20 kg over 4.25 m
1x20 kg over 4.5 m
2x0x20 kg over 4.6 m
4x20 kg over 4 m
8x20 kg over 4 m - epic volume PR, 8 throws in a row

Hercules hold:

135 kg per hand for 60 seconds

Lower body training

Full olympic squats:

8x50 kg
2x5x70 kg
5x90 kg
5x120 kg
5x130 kg
5x140 kg
5x150 kg
5x160 kg - belt on
2x170 kg
1x180 kg

Front squats:

8x60 kg
5x100 kg
5x120 kg
4x130 kg - sharp pain in my left knee

Deadlits:

5x120 kg
2x4x150 kg

Deficit deadlifts:

3x2x150 kg

Calf raises:

16x75 kg
16x150 kg
2x16x187.5 kg
12x187.5 kg
8x187.5 kg

Leg press calf raise:

20x100 kg
20x200 kg
2x18x240 kg
19x250 kg

Hanging leg raises:

4x8xBW

Neck raises:

2x12xBW
2x12xBW + 5 kg

Upper body training

Military presses:

2x8x50 kg
6x70 kg
5x80 kg
3x80 kg
2x3x90 kg

Seated cable rows:

12x96 kg
12x109 kg
2x12x114 kg

Incline bench presses:

8x60 kg
5x100 kg
5x110 kg
5x120 kg
2x125 kg
1x130 kg
1x135 kg - PR

Front cable pulldowns:

8x86 kg
8x96 kg
2x8x100 kg

Incline dumbbell presses (30 degrees):

8x28 kg
8x36 kg
6x40 kg
6x48 kg
5x52 kg

Nautilus machine shrugs:

8x50 kg
8x90 kg
8x130 kg
8x160 kg
8x180 kg
8x200 kg - grip still holding, pr is 220

Behind the neck strict presses:

8x30 kg
8x50 kg
5x60 kg
5x70 kg
5x60 kg

EZ barbell curls: 

4x16x30 kg

Dumbbell hammer curls:

8x12 kg
8x14 kg
6x14 kg

Inverted sit-ups:

2x12xBW
10xBW
9xBW

Events training

Log press:

2x8x60 kg
6x70 kg
5x80 kg
4x90 kg
3x100 kg
2x110 kg
2x115 kg - PR
0x120 kg

Weight for height:

1x20 kg over 4 m
1x20 kg over 4.3 m
0x20 kg over 4.5 m
1x20 kg over 4.5 m
0x20 kg over 4.6 m
1x20 kg over 4.6 kg - my best throw ever
3x20 kg over 4.7 m - all fail

Circus dumbbell presses:

3x55 kg L&R
5x55 kg L&R
5x55 kg L&R - back to back with Frankie
4x71 kg R - all fail
2x55 kg L&R

Yoke:

150 kg for 30 m
200 kg for 15 m
250 kg for 15 m
270 kg for 15 m
2x300 kg for 15 m

Farmer's walk:

80 kg for 10 m - fell like a clown :))
80 kg for 35 m
150 kg for 10 m - high pickup

Atlas stones:

0x90 kg on 180 cm - strict
1x90 kg on 180 cm - strict (Frank also did it)
2x110 kg on 180 cm
1x120 kg on 180 cm
2x0x130 kg on 180 cm

stone run (94 seconds):

110 kg on 180 cm - dropped it, had to do it again
120 kg on 168 cm
130 kg on 150 cm
150 kg on 142 cm

1x150 kg on 150 cm - PR, nice
0x175 kg on 142 cm

Upper body training

High intensity, high volume, heavy weights. 2 hours and 30 minutes. Surprisingly my left biceps felt really strong and the pain wasn't that bad. On the same day that I get a referral for an MRI :))) It's been almost 3 years now and I've gotta put an end to this bad biceps for good.

Behind the neck cable pulldowns (wide grip):

4x12x68 kg

Front cable pulldowns (wide grip):

12x68 kg
12x77 kg
12x91 kg
12x105 kg
12x114 kg
12x124 kg - PR, strong as a bull

Nautilus machine rows:

two-hands:

12x55 kg
2x12x67 kg
12x77 kg

one-handed:

10x45 kg
3x10x55 kg

Straight arms pulldowns (extended pulley):

12x35 kg
3x12x45 kg

Barbell shrugs:

12x60 kg
12x100 kg
8x130 kg
8x150 kg
6x150 kg

Dumbbell curls:

10x12 kg
8x16 kg
8x20 kg
8x22 kg
8x24 kg

Dumbbell hammer curls:

10x14 kg
10x16 kg
10x18 kg
8x20 kg
8x22 kg

EZ bar skullcrushers:

12x25 kg
12x35 kg
2x12x45 kg

Triceps cable pushdowns (extended pulley):

12x30 kg
12x40 kg
12x50 kg
2x12x60 kg
20x40 kg

Barbell wrist curls:

12x30 kg
3x10x50 kg

Lying leg raises:

16xBW
12xBW + 8 kg
8xBW + 9 kg
8xBW + 12 kg
8xBW + 14 kg

Behind the neck strict presses:

8x30 kg
8x40 kg
8x50 kg

Upper body training

Frank has been putting me to shame this week. Almost lost again to him today. My lungs are on fire. I'm thinking of going to the doctor. The last time I went to see the doc was in March 2011 :)))

Push presses:

2x8x60 kg
5x80 kg
5x90 kg
5x100 kg
3x110 kg

Flat bench presses:

12x60 kg
8x80 kg
5x100 kg
5x120 kg
4x140 kg - heavy
7x130 kg - failed the 8th

Hammer chins:

12xBW
10xBW
8xBW
2x6xBW

High incline dumbbell presses (60 degrees):

8x30 kg
8x36 kg
6x40 kg
5x44 kg - heavy
6x44 kg - equaled Frank

Face pulls:

12x55 kg
12x68 kg
2x10x82 kg

Nautilus machine shrugs:

12x70 kg
12x100 kg
12x120 kg
12x140 kg
2x8x160 kg
12x120 kg

Neck raises:

2x20xBW - pain

Lower body training

Sometimes you gotta lose to get a better perspective. I lost this time to the better man. No excuses.

Full olympic squats (beltless):

2x8x60 kg
8x90 kg
5x110 kg
5x130 kg
5x150 kg
5x160 kg - PR motherfucker
2x175 kg - belt
5x150 kg - belt

Full olympic squats (paused - 3 seconds):

5x120 kg
2x5x130 kg - nice, really nice

Rack pulls (12 cm):

5x110 kg
5x150 kg
3x190 kg
3x220 kg
3x250 kg
0x285 kg - I lost to Frank who managed to smoke it

Deficit deadlifts (beltless):

8x70 kg
5x110 kg
5x140 kg
5x160 kg
2x180 kg - the sleeves of the bar came off

Calf raises:

6x12x165 kg

Inverted sit-ups:

12xBW
2x10xBW + 10 kg
9xBW + 15 kg
9xBW + 10 kg

10 min stretching

Upper body training

A bit sick today. I have a horrible cough, something out of a cancer ward. Oh yeah, before I forget...Sjaak has been demoted from Big Belly to Light Belly.

Military presses:

2x8x50 kg
6x70 kg
5x80 kg
2x4x85 kg
3x85 kg
8x70 kg

Incline dumbbell presses (30 degrees):

8x30 kg
8x34 kg
6x40 kg
6x44 kg
2x6x48 kg

Close grip cable pulldowns:

12x77 kg
12x86 kg
10x96 kg
8x105 kg
8x114 kg

Seated close grip cable rows:

12x82 kg
12x100 kg
12x109 kg
2x8x114 kg

Incline bench presses:

8x60 kg
8x80 kg
5x100 kg
5x110 kg
2x5x115 kg

Barbell shrugs:

12x60 kg
12x100 kg
12x120 kg
10x140 kg

Dumbbell curls:

8x14 kg
12x16 kg
8x18 kg
8x20 kg
6x22 kg
6x24 kg
6x26 kg - finally I can curl a bit more than usual without searing pain in my left biceps

Behind the neck strict presses:

8x30 kg
8x40 kg
8x50 kg
8x60 kg
2x5x70 kg - surprisingly easy but I wasn't there mentally to try a PR

Events training

Log press:

8x52.5 kg
6x70 kg
6x80 kg
4x100 kg
2x110 kg
6x80 kg - strict
2x90 kg - strict

Weight for height:

4x2x20 kg over 4.15 m - failed almost all of them
2x2x20 kg over 4.15 m - got the groove back
1x20 kg over 4.40 m
2x2x20 kg over 4.50 m - fail

Yoke:

100 kg for 30 m
150 kg for 30 m
200 kg for 30 m
250 kg for 15 m
300 kg for 15 m
320 kg for 15 m
350 kg for 15 m - PR, just one drop

Farmer's walk:

70 kg for 30 m
90 kg for 15 m
90 kg for 15 m
110 kg for 15 m
120 kg for 37 m - PR for speed

Atlas stones:

2x90 kg on 180 cm
2x110 kg on 180 cm
2x120 kg on 180 cm
0x130 kg on 180 cm - almost fainted, next time I'll get it
1x130 kg on 142 cm - easy

stone run:

110 kg on 180 cm, 120 kg on 168 cm, 130 kg on 150 cm, 150 kg on 142 cm (fail)

2x120 kg on 180 cm - easy
1x110 kg on 180 cm - competition stone
8x120 kg on 150 cm - PR, thanks for the tips Sjaakie

Upper body training

Push presses:

2x6x50 kg
5x70 kg
5x90 kg
3x100 kg
2x3x110 kg

Bench presses:

8x60 kg
8x80 kg
5x100 kg
5x120 kg
5x140 kg - ugly last rep
3x150 kg
9x120 kg - my left pec cramped up

Front cable pulldowns:

8x82 kg
8x91 kg
8x100 kg
8x105 kg
10x109 kg

Incline dumbbell presses (60 degrees):

8x30 kg
8x36 kg
6x40 kg
2x5x44 kg - felt heavy

Bent over dumbbell rows:

8x36 kg
12x40 kg
8x44 kg
8x48 kg
8x52 kg

Behind the neck strict presses:

8x40 kg
8x50 kg
8x60 kg
5x70 kg

Nautilus machine shrugs:

12x80 kg
12x120 kg
2x8x150 kg

Lying leg raises:

12xBW
8x8 kg
2x8x12 kg

10 min stretching

Lower body training (RPB)

The song is Alchemist - Killing Me for anyone who might enjoy the beat. What a fucking awesome day. Getting on the motherfucking roll with them deadlifts. Finally, what Frank was telling me last year, that I should be deadlifting in the 270, 280 area is starting to show. Still, what an amazing increase, from 250 to 265 in 3 months.

Full olympic squats (beltless):

2x8x75 kg
8x100 kg
5x120 kg
5x140 kg
3x150 kg
5x150 kg - nice
3x160 kg
4x170 kg - w/ rehband and powerlifting belt

Deadlifts:

6x120 kg
5x150 kg
5x180 kg - beltless w/ pronated grip
2x200 kg - failed the third, Gijs remains the boss
3x220 kg
1x240 kg
1x255 kg - PR
1x265 kg - motherfucking fucking PR

Front squats:

5x75 kg
5x100 kg
5x120 kg
5x130 kg
2x140 kg - dropped the bar on the rack with the third rep

Calf presses:

20x130 kg
4x16x180 kg

Upper body training

3 hours of training. I gotta rebuild my grip strength cuz Gijs is humiliating me with that iron grip of his. I can feel my forearms are damaged from all the stones but I'll be focusing more on that area now.

Military presses:

2x8x50 kg
5x70 kg
5x80 kg
2x3x90 kg
1x95 kg - failed the second rep
1x100 kg - equals PR

Incline bench presses:

8x60 kg
6x90 kg
5x110 kg
2x3x120 kg
8x100 kg - paused

Hammer chins:

2x12xBW
2x10xBW

Face pulls:

8x56 kg
8x68 kg
8x77 kg
8x86 kg

Seated cable rows:

12x86 kg
12x100 kg
12x114 kg
10x134 kg - PR?

Incline dumbbell presses:

8x30 kg
8x36 kg
6x44 kg
7x52 kg - PR?
0x60 kg - left shoulder too injured

Dumbbell curls:

8x12 kg
6x14 kg
6x16 kg
6x18 kg
6x20 kg

Dumbbell hammer curls:

3x8x12 kg

Nautilus machine shrugs:

12x80 kg
12x110 kg
12x130 kg
2x12x150 kg - solid grip

Cable ab crunches:

12x86 kg
3x12x100 kg

Grip work (30 min):

25 kg plate holds - 2x1 min
4xBW - 2 finger hammer chins
2x2xBW - 2 finger hammer chins
2 finger holds (hanging) - 2x20 seconds
3 finger holds (hanging) - 2x25 seconds
4 finger holds (hanging) - 1 min
9 kg dumbbell holds - 90 seconds
10 kg plate finger raises - 2x12 reps
14 kg dumbbell wrist curls - 2x12 reps per arm/

Events training

I'll add the story of the day tomorrow since I gotta be on my way today.

Box jumps:

2x5x100 cm
5x105 cm
3x115 cm
3x120 cm
2x2x125 cm - fail

Log presses:

6x72.5 kg
4x92.5 kg
4x102.5 kg
3x112.5 kg - PR on this log
3x92.5 kg - strict, equal with Frank

Weight for height:

2x2x20 kg over 4 m
2x20 kg over 4.15 m
2x2x20 kg over 4.4 m - fail
3x2x20 kg over 4.15 m - failed a few
3x20 over 4.15 m - failed the last
2x2x20 kg over 4.25 m - all fails

Tyre flips:

8x380 kg in 35 seconds
8x380 kg in 34 seconds
6x380 kg

Yoke:

100 kg for 30 m
150 kg for 30 m
200 kg for 30 m
250 kg for 15 m
300 kg for 15 m - lower back fried from heavy deadlifts

Atlas stones:

2x90 kg on 186 cm
2x2x110 kg on 186 cm
1x110 kg on 192 cm
1x110 kg on 196 cm - motherfucking PR
1x120 kg on 186 cm
1x120 kg on 196 cm - fail
1x120 kg on 192 cm - PR
1x130 kg on 120 cm
1x150 kg on 120 cm
1x175 kg on 120 cm - failed the 2nd rep
1x150 kg on 150 cm - failed twice
1x130 kg on 150 cm - speed rep
1x120 kg on 150 cm - speed rep

Upper body training

Fourth training in a row. Yeah buddy. Trained Monday with Kevin, Tuesday alone, Wednesday with Gijs, today with Frank, Friday alone and Saturday with everybody.

Push presses:

8x50 kg
8x70 kg
3x5x100 kg
7x100 kg - failed the 8th

Front cable pulldowns:

12x86 kg
2x10x91 kg
10x105 kg
10x114 kg

Bench presses:

8x60 kg
8x90 kg
5x110 kg
5x120 kg
5x130 kg
4x140 kg

Seated cable rows:

10x86 kg
2x8x91 kg

Incline dumbbell presses (60 degrees):

8x28 kg
8x36 kg
8x40 kg
2x6x44 kg

Nautilus machine shrugs:

16x90 kg
12x120 kg
8x150 kg
2x6x180 kg
12x120 kg

Behind the neck presses:

8x30 kg
8x40 kg
8x50 kg
4x5x60 kg

Triceps pushdowns:

12x68 kg
12x82 kg
12x94 kg
12x109 kg

Inverted sit-ups:

6x8xBW

Lower body training (RPB)

Trained with Gijs who was on a mission today determined to out-hustle a bad ankle and a fried back. Epic training as always. Didn't think I could do more than 2 reps with 240 but I got in that special frenzy zone and all efforts went into destroying Frank's record of 5x235. If we keep this up, we'll be lifting 5x250 in a few months. Competitions is the basis of evolution, isn't it?

Full olympic squats:

2x8x60 kg
8x100 kg
5x120 kg
5x140 kg - beltless
3x5x160 kg

Deadlifts:

2x8x70 kg
6x120 kg
5x170 kg
5x200 kg
3x220 kg
5x240 kg - epic PR! Frank must prove himself again!!!

Leg press:

20x150 kg
20x200 kg
20x250 kg
5x300 kg - felt my left calf cramping up

Glute ham raises:

12xBW
10xBW + 10 kg
8xBW + 10 kg

Leg press calf raises:

3x20x190 kg

Upper body training

75 minutes.

Pull ups:

12xBW
10xBW
8xBW
6xBW

Bent over barbell rows:

16x60 kg
12x80 kg
10x100 kg
2x8x120 kg

Bent over dumbbell side laterals:

12x10 kg
12x14 kg
12x16 kg
2x8x20 kg

Nautilus machine rows:

12x50 kg
12x73 kg
3x10x77 kg

Face pulls:

12x55 kg
12x64 kg
2x8x68 kg

Behind the neck cable pulldowns:

20x68 kg
16x68 kg
12x68 kg

Front cable pulldowns:

12x68 kg
12x77 kg
12x86 kg

Straight arms pushdowns:

16x55 kg
3x12x64 kg

Dumbbell curls:

8x12 kg
8x14 kg
8x18 kg
2x8x20 kg

Dumbbell hammer curls:

8x14 kg
8x16 kg
8x18 kg
2x8x20 kg

Upper body training

Military presses:

8x45 kg
8x65 kg
8x75 kg
5x80 kg
3x85 kg
0x95 kg - shit barbell
3x85 kg

Incline bench presses:

8x60 kg
5x80 kg
5x100 kg
5x110 kg
3x115 kg
1x125 kg - easy
0x135 kg - pressed it half way
1x130 kg - failed the second rep, equals my PR

Incline dumbbell presses (30 degrees):

8x32 kg
8x36 kg
8x40 kg
8x44 kg
7x48 kg

Close grip bench presses:

8x60 kg
8x90 kg
5x100 kg
5x110 kg
5x120 kg
5x125 kg
5x130 kg - PR?

Front dumbbell raises:

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

Nautilus machine shrugs:

12x120 kg
10x160 kg
8x190 kg
2x12x120 kg

Triceps pushdowns:

20x55 kg
16x77 kg
2x12x86 kg

Neck raises:

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

Cable ab crunches:

4x12x86 kg - still having cramps from Saturday

Events training

Another embarrassing training session. It seems like eating right, sleeping well and taking care of my health are detrimental to my progress. All 4 training sessions this week were fucking weak. It's never happened before.

Snatches:

2x3x40 kg
2x2x50 kg
2x60 kg - power snatches

Axle presses:

5x55 kg
5x75 kg
5x85 kg
3x95 kg
0x105 kg - embarassing

Strict log presses:

8x60 kg
5x70 kg
5x80 kg
2x90 kg
1x95 kg - PR is 2x
0x100 kg

Weight for height:

2x20 kg over 4.25 m - fail
1x20 kg over 4.25 m
4x20 kg over 4 m

Tyre flips:

6x380 kg
8x380 kg - 33 sec
8x380 kg - 32 sec

Farmers walk:

70 kg for 30 m
100 kg for 30 m
2x120 kg for 30 m

Atlas stones:

2x90 kg on 186 cm
2x90 kg on 191 cm
1x90 kg on 194 cm
2x110 kg on 186 cm - PR
3x120 kg on 186 cm - all fails
1x110 kg on 150 cm - insane speed
1x120 kg on 150 cm
1x130 kg on 150 cm
2x150 kg on 150 cm - all fails (had it on the edge twice)

stone run:

110 kg on 186 cm
120 kg on 164 cm
130 kg on 150 cm - fail (almost fainted)

Yoke:

150 kg for 30 m
200 kg for 30 m
2x250 kg for 30 m

Upper body training

Flat bench presses:

8x60 kg
8x80 kg
8x100 kg
5x120 kg
5x130 kg
4x140 kg
1x150 kg

High incline dumbbell presses:

8x30 kg
8x34 kg
8x38 kg
6x40 kg
6x44 kg

Hammer chins:

12xBW
2x8xBW + mini bands
7xBW + mini bands

T-bar rows:

8x80 kg
2x8x100 kg

Skullcrushers / Dumbbell curls:

20x15 kg / 16x14 kg
12x35 kg / 12x18 kg
2x12x45 kg / 2x12x22 kg

Barbell shrugs:

20x60 kg
12x100 kg
12x120 kg
8x140 kg
8x160 kg
8x190 kg
8x210 kg
8x140 kg

Neck raises:

20xBW + 2.5 kg
4x12xBW + 5 kg

Lying leg raises:

4x8xBW

Lower body training (RPB)

Yep, yep, back in the motherfucking dungeon.

Snatches:

3x3x40 kg
2x3x50 kg
1x60 kg
6x40 kg

Clean and jerk:

4x40 kg
4x60 kg
3x80 kg
3x90 kg

Full olympic squats:

12x50 kg
8x80 kg
8x100 kg
5x120 kg
2x5x120 kg - paused

Deadlifts:

6x90 kg
5x140 kg
5x160 kg
5x190 kg

Front squats (paused):

5x80 kg
5x110 kg

Leg presses:

12x180 kg
8x210 kg
8x230 kg
8x260 kg

Calf presses:

4x16x180 kg

Cable ab crunches:

4x12x40 kg

Upper body training

Military presses:

8x50 kg
8x60 kg
6x70 kg
3x5x80 kg

Seated cable rows:

12x77 kg
12x86 kg
10x96 kg
8x100 kg
10x114 kg

Incline bench presses:

8x60 kg
8x90 kg
8x110 kg
7x110 kg

Front cable pulldowns:

12x77 kg
12x86 kg
8x96 kg
2x8x100 kg

Incline dumbbell presses (30 degrees):

8x30 kg
8x34 kg
8x40 kg
8x44 kg
7x44 kg

Incline dumbbell flyes (30 degrees):

8x16 kg
8x20 kg
8x24 kg
8x30 kg

Nautilus machine rows:

12x50 kg
3x12x80 kg

Behind the neck strict presses:

8x30 kg
8x40 kg
8x50 kg - tweaked my left shoulder
8x60 kg - pain
6x60 kg - more pain

Events training

Check the 0:22 mark!

Snatches:

5x20 kg
3x5x40 kg
2x3x50 kg
3x60 kg
2x70 kg
0x80 kg

Cleans:

5x60 kg
4x70 kg
3x80 kg
2x90 kg
2x100 kg

Powercleans and jerks:

2x5x80 kg
3x80 kg

Weight for height:

3x20 kg over 4.10 m - fail
3x20 kg over 4.10 m
2x20 kg over 4.35 m
1x20 kg over 4.50 m
2x20 kg over 4.60 m - fail
1x20 kg over 4.60 m

Farmer's walk:

70 kg for 30 m
80 kg for 30 m
100 kg for 30 m
120 kg for 15 m
130 kg - fail

Atlas stones:

3x90 kg on 185 cm
2x2x110 kg on 185 cm
2x120 kg on 185 cm - PR

Run1:

110 kg - 172 cm
120 kg - 160 cm
130 kg - 140 cm
150 kg - 130 cm - fail

Run2:

110 kg - 172 cm
120 kg - 160 cm
130 kg - 140 cm
150 kg - 130 cm
160 kg - 120 cm - fail

Upper body training

Push presses:

2x8x50 kg
8x70 kg
6x90 kg
4x100 kg
5x100 kg

Bench presses:

8x60 kg
8x90 kg
6x110 kg
5x130 kg
4x140 kg
1x150 kg

Hammer chins:

8xBW
3x8xBW + mini bands

Incline dumbbell presses (30 degrees):

8x32 kg
6x40 kg
5x48 kg
8x40 kg

Face pulls:

8x55 kg
12x69 kg
12x77 kg

Dumbbell curls:

20x14 kg
12x16 kg
12x20 kg
12x22 kg
12x24 kg

Hammer curls:

20x14 kg
12x18 kg
2x12x22 kg

Barbell shrugs:

20x60 kg
12x80 kg
12x100 kg
2x12x120 kg

Lower body training

Full olympic squats:

12x60 kg
8x100 kg
6x120 kg
5x140 kg
3x5x155 kg - brutal

Front squats (paused):

8x60 kg
6x100 kg
5x110 kg
3x120 kg - lower back pain

Block pulls (12 cm height):

6x60 kg
6x110 kg
5x150 kg
5x170 kg
4x200 kg
4x230 kg
4x250 kg - PR

Calf machine raises:

2x16x125 kg
16x157 kg
3x16x187.5 kg
12x187.5 kg

Inverted sit-ups:

10xBW
2x8xBW + 10 kg
6xBW + 10 kg

15 min stretching

Upper body training

Trained with Frank "The Shoulder Bully". Heard some good news regarding barbells and some additional weights. Let's hope we get them on Wednesday. It's about goddamn time if you ask me. 104.7 kg this morning on the scale. Perfect weight for now.

Military presses:

2x6x60 kg
4x80 kg
3x8x70 kg
7x70 kg

T-bar rows:

12x40 kg
12x60 kg
12x80 kg
8x100 kg
2x8x110 kg
Incline bench presses:

8x60 kg
6x80 kg
6x100 kg
5x110 kg
4x115 kg
2x120 kg

Cable front pulldowns:

2x12x86 kg
8x96 kg
8x100 kg

High incline dumbbell presses (60 degrees):

8x30 kg
8x34 kg
8x38 kg
6x38 kg

Nautilus machine shrugs:

16x40 kg
16x80 kg
12x100 kg
12x130 kg
12x180 kg
8x210 kg
10x190 kg

Cable ab crunches:

12x77 kg
12x96 kg
12x105 kg
8x109 kg

Hanging leg raises:

4x6xBW

Events training

Bad day until the very end when all the pain and disappointment evaporated. Except for the atlas stones everything else was a fucking disaster. Kept getting injured and ran out of gas on the farmers. My worst performance on the hercules hold. Gijs is also slowly decomposing into a pile of injuries.It's easy for me to tell him that things will get better but when you're on the ugly side of several nasty injuries you don't feel like smiling and being optimistic. Just to draw a parallel to my situation, I was sick for almost a full month and could only train sporadically and then in one week I smashed several PR's. 

Log press (wooden):

2x8x52.5 kg
6x72.5 kg
4x92.5 kg
3x102.5 kg
0x112.5 kg - LOL, embarrassing
2x4x92.5 kg - injured my neck

Weight for height:

3x20 kg over 4 m - failed the first
3x3x20 kg over 4.35 m - all fail
3x20 kg over 4.10 m - failed the second and third
2x20 kg over 4.10 m - all fail

Yoke (very low pickup position):

200 kg for 30 m
220 kg for 15 m - injured my inner thigh
3x220 kg for 30 m

Farmers walk:

80 kg for 30 m (1 turn)
80 kg for 45 m (2 turns)
2x90 kg for 45 m (2 turns)

Hercules hold:

150 kg per hand for 48 seconds - didn't feel like trying for more

Atlas stones:

3x90 kg on 120 cm
3x110 kg on 120 cm
3x120 kg on 120 cm
1x130 kg on 120 cm
3x150 kg on 120 cm - PR
2x160 kg on 120 cm - PR
2x175 kg on 120 cm - PR (took about 2 min in between reps)

Upper body training

Incline dumbbell presses (30 degrees):

8x28 kg
8x32 kg
8x36 kg
6x40 kg
6x44 kg
6x48 kg

Bent over barbell rows:

12x60 kg
12x80 kg
8x100 kg
2x8x120 kg

Flat bench presses:

8x60 kg
8x100 kg
6x120 kg
4x130 kg

Seated nautilus machine rows:

12x50 kg
3x12x80 kg

Front dumbbell raises:

8x12 kg
8x14 kg
2x8x16 kg

Hammer chins:

2x8xBW
2x6xBW

Lying leg raises:

12xBW
3x10xBW + 8 kg

Calf machine raises:

20x120 kg
16x120 kg
16x150 kg
2x12x187.5 kg

Calf presses:

16x120 kg
16x160 kg
2x16x190 kg

Lower body training (FPA)

Epic, epic deadlifts. Solid training with Gijs and Frank at FPA. Proper gym, a bit too small but good enough for squats and deads.

Full olympic squats:

2x8x60 kg
8x100 kg
6x120 kg
6x140 kg
5x150 kg
5x160 kg
4x170 kg

Front squats:

8x70 kg
5x100 kg
5x120 kg
4x130 kg
2x140 kg - back pain

Deadlifts:

8x60 kg
6x90 kg
6x130 kg
5x150 kg
4x170 kg
2x190 kg
2x210 kg
6x230 kg - PR

Barbell shrugs:

12x60 kg
12x100 kg
10x120 kg
2x12x120 kg
8x120 kg

Good mornings:

4x8x60 kg

Upper body training

Military presses:

8x50 kg
8x70 kg
5x80 kg
3x90 kg
5x80 kg
8x70 kg

Seated cable rows:

12x86 kg
12x96 kg
12x109 kg
2x8x114 kg

Incline bench presses:

8x60 kg
8x80 kg
5x100 kg
5x110 kg
5x115 kg - last one with help
4x100 kg - paused, empty

Front cable pulldowns:

12x77 kg
12x86 kg
12x96 kg
10x105 kg
8x109 kg

High incline dumbbell presses (60 degrees):

8x28 kg
8x32 kg
8x36 kg
6x38 kg

Barbell shrugs:

12x60 kg
12x100 kg
8x140 kg
2x8x160 kg

Behind the neck strict presses:

8x30 kg
6x40 kg
6x50 kg
5x60 kg
5x70 kg
3x75 kg
8x60 kg

Plate hammer curls:

3x12x10 kg

Hanging leg raises:

4x8xBW

Inverted sit-ups:

4x8xBW

Upper body training

I really need to train with other people cuz left alone I just go for extreme volume.

Cable rows:

2x12x82 kg
12x96 kg
12x105 kg
12x114 kg
2x8x129 kg

One arm dumbbell rows:

12x34 kg
12x44 kg
12x52 kg
2x12x60 kg - easy

Front cable pull-downs:

12x77 kg
12x82 kg
2x12x96 kg
12x82 kg

Barbell shrugs:

12x60 kg
12x100 kg
8x140 kg
8x160 kg
2x6x180 kg

Nautilus machine shrugs:

12x80 kg
12x120 kg
12x160 kg
8x200 kg

Dumbbell shrugs:

2x16x40 kg

Dumbbell curls:

8x12 kg
8x14 kg
8x16 kg
8x18 kg
8x20 kg
8x22 kg

Hammer curls:

8x12 kg
8x14 kg
8x16 kg
8x18 kg
8x20 kg
8x22 kg

Face pulls:

3x12x55 kg

Rope pushdowns:

12x68 kg
12x77 kg
12x82 kg

Neck raises:

12xBW
2x12xBW + 5 kg

Hanging leg raises:

2x8xBW - cramps

Behind the neck strict presses:

8x30 kg
6x40 kg
2x5x50 kg

10 min stretching

Upper body training

Military presses:

2x8x50 kg
6x70 kg
5x80 kg
4x80 kg
3x80 kg

Incline dumbbell presses:

8x28 kg
8x32 kg
8x36 kg
8x40 kg
8x44 kg
2x5x48 kg

Seated military presses from pin:

chin level
6x60 kg
6x70 kg
6x80 kg
4x90 kg

forehead level
3x90 kg
3x100 kg
2x105 kg

Close grip bench presses:

8x60 kg
3x8x100 kg

Cable side raises:

12x14 kg
12x18 kg
8x23 kg
8x27 kg

Calf raises / Lying leg raises:

16x100 kg / 8xBW
16x120 kg / 8xBW
2x16x150 kg / 2x8xBW

Leg press calf raises:

20x70 kg
20x100 kg
20x120 kg

Inverted situps:

12xBW
10xBW
8xBW + 10 kg
2x10xBW

Lower body training

On a motherfucking warpath. No rest till I get back to 110%. I'll scream and shout my way to new PR's. I'll be gunning for Frank's 5x230 kg.

Full olympic squats:

2x8x60 kg
8x80 kg
8x100 kg
5x120 kg
5x140 kg
2x5x160 kg

Safety bar box squats:

8x95 kg
5x115 kg
5x135 kg
2x145 kg
1x155 kg

Deadlifts:

5x65 kg
5x105 kg
5x135 kg
5x165 kg
3x185 kg
2x205 kg
1x225 kg

Safety bar good mornings:

4x8x55 kg

Back extensions:

20xBW
2x12xL&R
2x10xL&R - small band

Nautilus machine shrugs:

12x40 kg
12x70 kg
12x100 kg
4x12x130 kg

15 min stretching

Events training

Finally, back among the living after a day and a half of cold sweats, vomiting, coughing and other extreme symptoms of sickness. In hindsight I shouldn't have trained this Saturday. I look like a zombie now. Couldn't even stand up.

Weight for height:

1x20 kg over 4 m

1x20 kg over 4.3 m

4x2x20 kg over 4.6 m - fail

Yoke:

1x100 kg for 30 m

1x150 kg for 30 m

3x200 kg for 30 m

Viking presses:

8x50 kg

8x70 kg

8x90 kg

6x100 kg

6x110 kg

1x120 kg - fuck, hadn't notice that someone took the counter-weights off the viking press and it was swinging back and forth

Atlas stones (no tacky):

5x90 kg on 122 cm

1x90 kg on 170 cm - almost broke the platform :))

3x110 kg on 122 cm

3x120 kg on 122 cm

1x130 kg on 122 cm

2x130 kg on 122 cm - second fail

3x130 kg on 122 cm

1x150 kg - failed to lap

Farmers walk:

2x60 kg for 30 m

80 kg for 30 m

90 kg for 30 m

90 kg for 15 m

Barbell shrugs:

16x100 kg

12x120 kg

4x8x130 kg

Front cable pulldowns:

16x45 kg

2x12x55 kg

2x12x65 kg

Upper body training

Incline bench presses:

8x50 kg
8x60 kg
8x70 kg
8x80 kg
6x90 kg
6x100 kg
6x110 kg
3x120 kg
6x100 kg - paused

Close grip flat bench presses:

8x60 kg
8x100 kg
6x120 kg
5x130 kg
3x140 kg

Hammer chins:

8xBW
8xBW + 15 kg - biceps pain
2x12xBW
10xBW

Behind the neck strict barbell presses:

8x50 kg
2x6x60 kg

EZ skullcrusher:

8x25 kg
3x8x45 kg

Dumbbell curls:

8x12 kg
8x14 kg
8x16 kg

Hammer curls:

2x12x14 kg

Nautilus shrugs:

16x40 kg
16x70 kg
3x12x90 kg

Inverted situps:

4x8xBW

Lower body training

Full olympic squats:

10x50 kg
8x60 kg
8x80 kg
6x100 kg
6x120 kg
2x5x120 kg - paused

Front squats (paused):

8x60 kg
6x80 kg
6x90 kg
2x6x100 kg

Overhead squats (paused):

6x30 kg
6x40 kg
6x50 kg
5x55 kg

Deadlifts:

8x70 kg
6x110 kg
6x130 kg
6x150 kg
2x5x170 kg - fucking heavy, felt like a ton

Calf machine raises:

2x16x105 kg
2x16x130 kg
2x16x150 kg
2x16x170 kg

Calf presses:

16x100 kg
16x140 kg
2x16x170 kg

Cable ab crunches:

4x16x88 kg - muscle cramps

20 min stretching

Upper body training

A ton of volume today in 2 hours. Overall strength and energy quite low but grip was just phenomenal.

Incline dumbbell presses (30 degrees):

12x24 kg
12x32 kg
12x36 kg
13x40 kg - all out
8x40 kg

Flat dumbbell presses:

12x32 kg
12x34 kg
12x36 kg - shoulder pain

Incline dumbbell flyes (45 degrees):

2x12x16 kg - shoulder pain

Close grip flat bench presses:

8x70 kg
8x90 kg
8x100 kg
7x110 kg - empty
8x90 kg - paused

Cable rows:

12x77 kg
12x91 kg
2x12x100 kg

Nautilus machine shrugs:

12x70 kg
12x100 kg
12x120 kg
12x140 kg
12x160 kg
8x180 kg
8x200 kg - PR - iron grip
8x210 kg - PR - idem

Dumbbell shrugs:

12x36 kg
12x44 kg
12x52 kg - ridiculous grip

One handed deadlift:

1x60 kg L&R
2x100 kg L&R - lower back cramps, WTF?

Nautilus rows:

12x55 kg
12x65 kg
2x12x75 kg

Hammer chins:

8xBW
6xBW
8xBW

Dumbbell curls:

8x14 kg
8x16 kg
8x18 kg
8x20 kg
8x22 kg
8x24 kg

Hammer curls:

5x12x14 kg - good rehab pump

Triceps pushdowns (extended pulley):

12x20 kg
12x30 kg
12x40 kg
12x50 kg
8x60 kg

Straight arms pulldowns (extended pulley):

12x20 kg
8x30 kg
8x40 kg

Upper body training

I saw how to do curled body good mornings. Herniated-disk-waiting-to-happen style.

Military presses:

2x8x50 kg
6x70 kg
5x80 kg
4x85 kg
2x90 kg
2x3x85 kg

Push presses:

5x80 kg
4x100 kg - Frank did one more
3x105 kg
3x8x90 kg - PR, Frankie is a beast

Bent over barbell rows:

8x90 kg
2x8x100 kg
8x110 kg

Incline barbell presses (wide grip):

8x60 kg
8x80 kg
2x8x100 kg

Front cable pulldowns:

12x82 kg
10x96 kg
10x100 kg
8x105 kg
7x114 kg

Behind the neck strict presses:

8x40 kg
6x50 kg
3x6x60 kg

Neck raises:

20xBW
12xBW + 5 kg
2x12xBW + 10 kg

15 min stretching 

Upper body training

Edit: It's been 36 hours with no sleep whatsoever and I don't think I'll be able to sleep tonight. This fucking flu is killing me. Can't breathe, can't swallow hole food, double vision, headache, stomach pain. I can hardly talk. I'm not sure whether to keep drinking the massive amounts of tea that I've been drinking so far (1 litre per hour). My kidneys feel funny.

Flat barbell bench presses:

8x60 kg
8x100 kg
6x120 kg
5x130 kg
5x140 kg
2x150 kg
8x100 kg - paused

Front cable pulldowns:

10x82 kg
10x96 kg
10x100 kg
10x105 kg
10x109 kg

Incline dumbbell presses (60 degrees):

8x32 kg
8x36 kg
8x40 kg
7x44 kg

Face pulls:

12x56 kg
12x68 kg
12x72 kg

Barbell shrugs:

12x100 kg
12x120 kg
10x140 kg
8x160 kg
2x8x170 kg

Behind the neck strict presses:

8x40 kg
8x50 kg
2x10x60 kg

Dumbbell curls:

12x12 kg
12x14 kg
12x16 kg
12x18 kg
12x20 kg
12x22 kg

Hammer curls:

3x12x14 kg

Inverted situps:

4x8xBW

Cable flyes:

25x23 kg
20x27 kg

Lower body training (RPB)

Block pulls:

12x70 kg
6x70 kg
6x120 kg
5x160 kg
5x200 kg - straps on
3x230 kg
3x250 kg
1x260 kg - PR

High bar powerlifting squats:

8x60 kg
6x100 kg
5x120 kg
4x140 kg
3x5x140 kg

Safety bar good mornings:

8x75 kg
3x8x105 kg

Glute ham raises:

3x8xBW
9xBW + small bands
8xBW + blue small bands

Calf presses:

20x50 kg
20x90 kg
20x130 kg
16x180 kg
16x210 kg

15 min stretching

Upper body training

When people ask you where RPB is located you tell them: RPB is somewhere between extreme bravery and borderline insanity. It's a state of mind, another dimension, an alternate universe.

Military presses:

8x50 kg
6x70 kg
5x80 kg
3x90 kg
1x95 kg
1x100 kg

Hammer chins:

5x8xBW

Incline dumbbell presses (30 degrees):

12x30 kg
8x36 kg
8x40 kg
6x44 kg
6x48 kg
6x52 kg

T-bar rows:

8x80 kg
8x100 kg
2x8x120 kg
8x130 kg

Behind the neck strict presses:

8x30 kg
8x40 kg
6x50 kg
6x60 kg
6x70 kg

Full olympic squats:

8x60 kg
6x100 kg
2x6x120 kg

Low-bar powerlifting squats:

2x6x100 kg

Inverted sit-ups:

3x9xBW

Neck raises:

8xBW
8xBW + 5 kg
3x8xBW + 10 kg

Nautilus machine shrugs:

12x70 kg
12x110 kg
8x140 kg

Events training

Blood and guts training. Epic, epic, again.

Box jumps:

2x6 on 1 m
5 on 1.10 m
3 on 1.20 m
3 on 1.22 m

Log press:

6x60 kg
6x80 kg
5x90 kg
3x5x100 kg - felt heavy but it's a volume PR

Weight for height:

2x20 kg on 4 m
2x20 kg on 4.20 m
1x20 kg on 4.45 m
3x2x20 kg on 4.60 m - fail

Tyre flips:

6x4x380 kg - speed

Atlas stones:

2x110 kg on 177 cm - fell on the floor 1st rep and bumped my head onto something
2x120 kg on 177 cm - second rep almost fainted, fell to the floor
1x120 kg on 177 cm - again very dizzy
1x120 kg on 177 cm - fail, dizzy
1x130 kg on 129 cm - no tacky
1x130 kg on 142 cm - no tacky
1x130 kg on 156 cm - fail
1x130 kg on 156 cm - no tacky
2x1x130 kg on 168 cm - fail
1x150 kg - lapped with no tacky PR
1x160 kg - couldn't budge it

Yoke:

100 kg for 24 m
150 kg for 24 m
200 kg for 12 m
3x260 kg for 12 m - back was gone

Farmer holds:

103 kg for 93 seconds - PR
103 kg for 70? seconds

Back extensions / Ab cable crunches:

3x20xBW / 3x20x25 kg

10 min stretching

Upper body training

Push presses:

8x50 kg
6x70 kg
5x90 kg
5x100 kg
3x110 kg
4x100 kg
5x90 kg

Flat barbell bench presses:

8x60 kg
5x100 kg
5x120 kg
2x5x130 kg
5x110 kg - paused
5x120 kg - paused

Incline barbell bench presses:

8x60 kg
8x90 kg
3x8x100 kg

Cable front pulldowns:

12x77 kg
12x86 kg
12x97 kg
2x10x105 kg

Bent over barbell rows:

12x60 kg
12x90 kg
10x110 kg
8x110 kg

Barbell shrugs:

12x60 kg
12x100 kg
12x140 kg
8x160 kg
11x180 kg
8x180 kg
2x8x140 kg

Cable rows:

12x77 kg
12x96 kg
12x105 kg
2x12x114 kg

Neck raises:

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