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