Lower body training (RPB)

There's nothing like a blood and guts training session to remind you of what it's like to be alive. When you think that you can't possibly do another rep and all you want is to finish the damn exercise that's when your training partners demand a few more. Why? To make sure you're not losing the edge, you know what I mean, that dark, deep, insane feeling of immortality. I believe we train because we want to live forever and if you slide towards mediocrity you're a lost cause. Life with its mundane tasks can really bury you in a state of lethargy and apathy but we'll always have RPB, no matter the circumstances. Raw Power Baarn is forever embedded in my brain as the battlefield of modern warriors. Civilians will never understand what it's like to be a part of something bigger than society's limited view on human interaction. You can hide your true self at work, in a bar or at a party but when you're stripped down of any superficial emotions and you gotta dig deep to unleash those forbidden feelings that's when you find out what kind of blood runs through your veins. RPB is the Purgatory only we're not waiting to be accepted in Heaven, we're marching to Hell on the sound and gory images of clinging plates, horrible screams, puke, blood, sweat and dirt. RPB fills your lungs with a unique feeling of belonging...to the Brotherhood of Pain. All the money and ephemeral things on Earth won't buy you a place here.  


Full olympic squats:


2x8x70 kg
8x100 kg
6x120 kg
4x130 kg
4x140 kg
2x150 kg

Leg presses:

16x130 kg
10x230 kg
5x300 kg
16x280 kg

Overhead squats:

5x6x40 kg
4x4x45 kg
5x4x50 kg
3x1x55 kg (some fails)
10x4x40 kg
4x6x40 kg

Upper & lower body training

Front cable pull-downs:

12x68 kg
12x82 kg
10x91 kg
2x8x100 kg

Behind the neck cable pull-downs:

12x68 kg
12x77 kg
8x86 kg
2x8x96 kg

One arm bent over dumbbell rows:

12x34 kg
12x40 kg
12x44 kg
2x12x52 kg

Dumbbell shrugs:

12x40 kg
12x44 kg
4x12x52 kg

Deadlifts:

12x50 kg
12x70 kg
8x90 kg
5x100 kg
5x110 kg
5x130 kg
5x140 kg
5x150 kg
5x160 kg
1x165 kg with belt 

Calf raises:

16x120 kg
16x150 kg
4x12x187.5 kg

Leg press calf raises:

20x50 kg
16x100 kg
16x140 kg
16x200 kg
2x12x270 kg

Lower body training (RPB)

Get busy lifting or get busy dying is my take on the famous Shawshank Redemption line. People waste their lives trapped in a false reality, blindly following the current trends so arrogantly presented in local tabloids. Wake up and realize that you're been conned...big time. There is nothing more liberating than living for something that you "feel" is the right thing. Like the guys at RPB. You can see that they belong there, it's the closest thing to home they will ever know. Week after week, month after month, in search of punishment and abuse, smiling from ear to ear because every training session that goes by fuels that inner desire and solidifies the overall structure. This shit is for life, once you're in that's it, say goodbye to a normal life, welcome to the asylum.      

Today Gijs was the better man and beat me at the ab bridges. There are no excuses for losing, he was able to soak up more punishment over a longer period of time, it's that simple. Tough, proper tough, the kind of toughness that intimidates even the toughest guys.

Full olympic squats (paused):

2x12x50 kg
4x8x100 kg

Leg presses:

12x100 kg
12x150 kg
8x200 kg
8x250 kg
12x270 kg
50x200 kg

Yoke pick-ups:

20x50 kg
4x16x100 kg
12x120 kg

Farmer deadlifts:

2x12x50 kg
12x60 kg
11x70 kg
10x70 kg

Plate walks:

2x25 kg plates for 40 meters

Bridges:

a couple of minutes

Upper body training

Incline dumbbell presses (30 degrees):

12x28 kg
8x32 kg
8x36 kg
8x40 kg
6x44 kg
7x44 kg

Incline smith machine presses (30 degrees):

12x60 kg
12x80 kg
8x100 kg
8x110 kg
2x6x120 kg

Incline dumbbell presses (60 degrees):

12x24 kg
8x30 kg
2x8x34 kg

Incline dumbbell flyes (30 degrees):

12x16 kg
12x18 kg
10x20 kg
10x24 kg
2x10x28 kg

Seated dumbbell lateral raises:

12x14 kg
12x18 kg
2x12x20 kg

Plate front raises & dumbbell shrugs:

12x15 kg & 12x34 kg
12x20 kg & 12x40 kg
3x(12x25 kg & 12x48 kg)

One arm cable lateral raises:

12x18 kg
8x23 kg
2x8x27 kg

Triceps rope pushdowns:

12x68 kg
12x77 kg
12x86 kg
12x96 kg
3x10x100 kg
2x8x86 kg

Machine triceps presses:

12x70 kg
10x70 kg
8x70 kg
10x70 kg

Upper body training

Barbell bent over rows:

20x50 kg
16x70 kg
12x90 kg
12x100 kg
10x110 kg
8x120 kg

Barbell shrugs:

12x50 kg
12x70 kg
12x90 kg
2x12x100 kg
2x20x70 kg

Straight arms pulldowns:

12x35 kg
12x40 kg
3x12x45 kg
10x45 kg

Front cable pull-downs:

12x68 kg
12x77 kg
12x82 kg
2x12x96 kg

Machine rows:

8x30 kg
12x50 kg
12x70 kg
3x12x80 kg

Face pulls:

12x40 kg
12x50 kg
12x60 kg
4x12x69 kg

Dumbbell shrugs:

30x20 kg
16x30 kg
12x34 kg
2x12x40 kg

Dumbbell hammer curls:

20x14 kg
16x16 kg
12x18 kg
10x20 kg

Neck raises:

3x16xBW

Events training

I would like to say that the highlight of the day was my 120 kg stone on the 168 cm platform but I would be lying. It was when after 25 hammer hits I switched to berserk mode and kept going for 15?? more even as that weak voice in my head was begging me to stop. Sometimes I wonder if I'm doing this to overcome my limitations or I'm just punishing myself.

Log press:

2x6x50 kg
2x4x70 kg
2x4x80 kg
2x90 kg
1x100 kg
2x3x80 kg

Weight for height:

3x2x20 kg for 3.5 meters
2x2x25 kg for 3.5 meters
5x2x25 kg for 3.75 meters (failed)
6x2x20 kg for 3.75 meters

Atlas stones:

2x90 kg on 132 cm
2x90 kg on 144 cm
2x90 kg on 156 cm
2x90 kg on 168 cm
2x110 kg on 132 cm
1x110 kg on 168 cm
1x110 kg on 180 cm (second time I make this height)
1x110 kg on 180 cm (failed with the slippery stone)
1x110 kg on 168 cm (easy)
2x110 kg on 180 cm (failed both)
2x110 kg on 168 cm (failed the second rep)
1x120 kg on 168 cm (PR)
1x110 kg on 180 cm (failed)

Bench press (with stop):

8x60 kg
6x80 kg
6x100 kg
2x120 kg
1x140 kg
4x110 kg

Glute ham raises:

4x8xBW
2x8xBW + small bands

Overhead yoke walk:

70 kg for 30 meters
80 kg for 30 meters
2x70 kg for 30 meters

Hammer hits:


2x25 per arm
25 for left and 40 for right

Upper body training

Pull-ups:

6x8xBW

Nautilus machine shrugs:

20x40 kg
16x80 kg
12x110 kg
4x12x130 kg

One-arm machine seated rows:

12x30 kg
12x50 kg
12x60 kg

Machine seated rows:

3x12x80 kg

Behind the neck pull-downs:

12x68 kg
10x82 kg
4x8x91 kg

Machine shrugs:

12x70 kg
12x90 kg
4x12x110 kg

Close grip chins:

3x8xBW

Neck raises:

12xBW
12xBW+5 kg
12xBW+10 kg
4x8xBW+15

Reversed hanging raises:

12xBW
10xBW
2x8xBW

Laying leg raises:

4x8xBW