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)