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