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