Upper body training

I wish these motherfucking civilians would just forget the address to the gym. They're just occupying space for nothing. They're never gonna achieve anything meaningful with that half-assed attitude. You can see they lack the "pitbull instinct". No anger, no hate, no aggression, no balls. Prematurely castrated purty pink panty wearing oxygen consuming lazy sons and daughters of already senile retards. Take a page from someone you despise and grow a pair of nuts. Learn to make way for real motherfuckers that are on a path of (self)destruction. If you don't squat or deadift then go make me a sweater.

Edit: I've also updated the Raw Power Baarn description on this site. Check it out.

Military presses:

8x50 kg

6x70 kg

4x4x80 kg

Behind the neck strict presses:

4x6x50 kg

Nautilus machine shrugs:

12x80 kg

12x120 kg

8x150 kg

8x180 kg

6x200 kg - PR (no straps)

Seated cable rows:

12x91 kg

12x105 kg

2x12x114 kg

Incline bench presses:

8x60 kg

8x80 kg

8x100 kg

6x100 kg - pain in my left biceps

Incline dumbbell presses (60 degrees):

8x32 kg

2x8x36 kg

Dumbbell shrugs:

12x40 kg

2x12x44 kg

Face pulls:

12x46 kg

12x59 kg

12x68 kg

12x73 kg

Straight arms pulldowns + behind the neck pulldowns + front pulldowns + triceps pushdowns (ext. pulley):

12x30 kg + 12x40 kg + 12x40 kg + 12x30 kg

12x35 kg + 12x50 kg + 12x50 kg + 12x35 kg

12x40 kg + 12x50 kg + 12x50 kg + 12x45 kg

Inverted sit-ups:

12xBW

8xBW + 10 kg

2x8xBW

Lower body training (RPB)

Full olympic squats:

8x70 kg
5x110 kg
5x130 kg
3x150 kg
3x160 kg
4x180 kg - PR
3x160 kg

Deadlifts:

8x80 kg
6x110 kg
5x150 kg
3x180 kg
2x200 kg
2x220 kg
2x230 kg
2x240 kg - PR

Leg presses:

8x250 kg
2x8x300 kg

Upper body training

Push presses:

8x50 kg
8x70 kg
6x80 kg
2x4x90 kg

Behind the neck wide grip strict presses:

4x8x50 kg

Front cable pulldowns:

12x73 kg
12x82 kg
10x91 kg
8x100 kg
8x105 kg
8x109 kg

Behind the neck cable pulldowns:

12x68 kg
12x77 kg
8x86 kg
8x91 kg
8x100 kg

Incline dumbbell presses (30 degrees):

10x30 kg
8x34 kg
8x38 kg
8x40 kg
2x8x44 kg

EZ bar skullcrushers:

12x35 kg
12x45 kg
2x8x55 kg

Dumbbell curls:

9x12 kg
9x14 kg
9x16 kg
9x18 kg

Hammer curls:

10x12 kg
10x14 kg
10x16 kg

Neck raises:

16xBW
12xBW + 5 kg
8xBW + 10 kg
8xBW + 15 kg
8xBW + 20 kg

One handed deadlift:

1x70 kg
1x90 kg
1x100 kg
1x110 kg
1x120 kg - failed with the left hand

Events training

The Brick Fridge is addicted to stones and deadlifts. The more weight you put on the fridge the angrier he gets and the more impressive the performance. He said he's gonna take it easy but we all know you can't believe a junkie who's telling people that he's had enough for now :))) There's never enough weight to be lifted and never enough records to be shattered. Onwards to the 300 kg deadlift and the 175 kg stone.

It was good to see Big Belly back in the house joking and clowning about like there's somebody waiting to donate him a new pair of knees. I've never had knee problems from lifting weights but maybe it's not a bad idea to protect them as much as I can.

The war of attrition with Big G continues. I hope he realizes that all the things I say are not meant to insult or demoralize but to motivate and uplift the spirit. At the end of the day, after it's all said and done, Mister G is still the paragon for gym toughness and that's a motherfucking hard title to take away.

Strict axle presses:

3x8x55 kg
2x8x65 kg
2x6x75 kg
3x85 kg
2x1x90 kg

Weight for height (20 kg sack):

2x20 kg over 3.5 m
2x20 kg over 3.75 m
2x20 kg over 4 m - failed the first
3x2x20 kg over 4.3 m - fail

Powerstairs:

4x175 kg
4x185 kg
4x195 kg
4x205 kg
3x4x240 kg

Yoke:

150 kg for 30 meters
200 kg for 30 meters
250 kg for 30 meters
2x300 kg for 30 meters - used knee wraps

Tyre flips:

4x6x380 kg

Atlas stones:

3x110 kg on 129 cm
3x110 kg on 142 cm
3x110 kg on 153 cm
3x110 kg on 129 cm - competition stone
3x110 kg on 142 cm - competition stone
3x120 kg on 129 cm
3x120 kg on 142 cm
3x130 kg on 129 cm - failed the last one

Upper body training

Seated military presses (no back support):

8x40 kg
8x50 kg
8x60 kg
8x70 kg
4x4x80 kg - pain in left biceps
2x6x70 kg

Flat barbell bench presses:

8x60 kg
8x80 kg
8x100 kg - searing pain in left biceps
3x100 kg - feels like my biceps will come off

Cable lateral raises:

4x10x18 kg

Dumbbell shrugs:

12x38 kg
12x44 kg - pain
12x52 kg - pain
3x12x60 kg - pain

Straight arms pulldowns / Triceps pulldowns:

12x64 kg / 20x64 kg
12x77 kg / 16x77 kg
12x77 kg / 12x86 kg
20x50 kg / 12x91 kg

Dumbbell front raises:

10x12 kg
10x14 kg
10x16 kg
2x10x18 kg

Dumbbell curls:

10x12 kg - pain
10x14 kg - pain
10x16 kg - pain
10x18 kg - pain

Hammer curls:

10x12 kg - ohhh the fucking agony
10x14 kg - idem

Nautilus machine shrugs / Neck raises:

20x40 kg / 20xBW
16x80 kg / 16xBW + 5 kg
12x120 kg / 12xBW + 10 kg

Lower body training

Training with the Big Fridge today. Borrowed his hardcore belt for the last sets. Legend has it that an ancient warrior made that belt from the essence of toughness of his fallen enemies.

Full olympic squats:

2x8x60 kg
8x100 kg
6x120 kg
5x140 kg
4x160 kg
3x170 kg
2x180 kg - don't remember if 2 or 3 I was so dizzy
1x190 kg - PR

Deficit deadlifts (abt. 8 cm):

5x100 kg
5x120 kg
4x140 kg
4x170 kg
4x190 kg
4x200 kg
3x210 kg
3x220 kg
2x230 kg - PR

Front squats:

8x60 kg
3x6x100 kg
4x100 kg - paused

Calf raises:

20x100 kg
16x157 kg
2x12x175 kg

Calf presses:

4x20x160 kg

Neck raises:

16xBW
12xBW + 5 kg
10xBW + 10 kg
8xBW + 15 kg
2x6xBW + 20 kg

Cable ab crunches:

12x77 kg
12x100 kg
2x12x109 kg

Upper body training

Push presses:

8x50 kg
6x70 kg
4x4x90 kg

Behind the neck wide grip strict presses:

6x50 kg - pain in my right shoulder
4x10x40 kg

Front cable pulldowns:

16x68 kg
12x77 kg
2x12x86 kg

Behind the neck cable pulldowns:

4x12x64 kg

Incline presses (60 degrees):

12x30 kg
8x34 kg
2x8x36 kg

Seated machine rows:

12x50 kg
12x60 kg
2x12x77 kg

Face pulls:

20x36 kg
12x52 kg
12x64 kg
2x12x68 kg

Dumbbell shrugs:

4x12x36 kg

Dumbbell curls:

2x10x12 kg
8x14 kg
6x16 kg

Neck raises:

20xBW
12xBW + 5 kg
12xBW + 10 kg
8xBW + 15 kg
8xBW + 20 kg

Inverted hanging sit-ups:

3x12xBW
10xBW