Upper body training

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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

Upper body training

Extremely lethargic training session.

Bench press:

2x8x60 kg
8x80 kg
5x100 kg
5x120 kg
5x130 kg
5x140 kg
3x150 kg - failed the 4th
3x150 kg - ugly last rep
18x100 kg - rep-out

Hammer chins:

2x8xBW
2x8xBW + 10 kg
6xBW + 10 kg + 3xBW + 3xBW + 2xBW - drop set

High incline dumbbell presses (60 degrees):

10x28 kg
8x34 kg
8x38 kg
6x40 kg
7x40 kg

Face pulls:

8x59 kg
8x68 kg
8x77 kg
8x86 kg

Nautilus machine shrugs:

12x110 kg
8x140 kg
3x12x140 kg
10x140 kg

Dumbbell curls:

6x16 kg
6x20 kg
6x22 kg
6x24 kg

Behind the neck cable pulldowns (rehab for left shoulder):

12x59 kg
12x68 kg
2x12x77 kg

Triceps pushdowns (extended pulley):

12x25 kg
12x35 kg
12x45 kg
12x55 kg
12x65 kg

Seated cable rows:

12x86 kg
12x91 kg
12x105 kg
12x114 kg

Cable ab crunches:

2x12x77 kg
12x91 kg
3x12x105 kg

Leg press calf raises:

16x120 kg
16x160 kg
3x16x190 kg

Lower body training (RPB)

Full olympic squats:

10x70 kg - beltless (just rehband belt)
8x100 kg
5x120 kg
5x140 kg
3x150 kg - belt on
3x160 kg
2x170 kg
2x180 kg
4x180 kg
2x170 kg

Front squats:

8x70 kg
5x100 kg
5x120 kg
3x130 kg
1x150 kg
1x160 kg - heavy

Power cleans:

5x50 kg
5x77.5 kg
3x97.5 kg
1x107.5 kg
1x120 kg - equals PR
1x125 kg - PR
1x130 kg - PR
2x0x135 kg
2x0x120 kg - beltless, too tired (Frank said lazy)

Upper body training

I wrote a short article. Check it out.

Military presses:

2x8x50 kg
5x70 kg
5x80 kg
2x3x90 kg
2x90 kg

Incline dumbbell presses (30 degrees):

10x32 kg
8x36 kg
6x40 kg
5x48 kg
7x52 kg
6x52 kg

Front cable pulldowns:

8x82 kg
8x91 kg
8x100 kg
10x109 kg
8x100 kg

Nautilus machine shrugs:

8x120 kg
8x160 kg
2x8x180 kg

Crucifix holds:

12 kg kettlebell for approx. 20 seconds - left shoulder is fucked so no point in being a hero

Dumbbell hammer curls:

6x14 kg
6x16 kg
6x20 kg
6x22 kg

Seated cable rows (close grip):

8x91 kg
12x105 kg
2x12x114 kg

Neck raises:

8xBW
8xBW + 5 kg
8xBW + 10 kg
8xBW + 15 kg
2x8xBW + 20 kg

Lying leg raises:

12xBW
3x8xBW + 8kg

Events training

Back in action at RPB.

Log press:

6x75 kg
4x95 kg
3x105 kg
3x110 kg
6x100 kg

Tyre flips:

4x4x380 kg
4x6x380 kg
8x380 kg - 28 sec PR
8x380 kg - 30 sec

Yoke:

150 kg - 15 m
200 kg - 15 m
250 kg - 15 m
2x300 kg - 15 m
320 kg - 15 m

Weight for height:

2x2x20 kg over 3.5 m - a few fails, lack of flexibility
4x2x20 kg over 4 m - again a few fails
2x20 kg over 4.15 m
5x0x20 kg over 4.3 m

Atlas stones:

3x110 kg - 132 cm
4x110 kg - 180 cm - 5 attempts
2x120 kg - 180 cm - 4 attempts
2x130 kg - 132 cm - same speed with Gijs
1x150 kg - 132 cm - no contest
1x175 kg - 132 cm - best grip ever

Medley (2x):

3x380 kg tyre flips
150 kg yoke - 15 m
80 kg farmers - 15 m
155 kg duck walk - 15 m
100 kg prowler - 15 m

Lower body training (RPB)

Box squats:

8x70 kg
5x100 kg
5x120 kg
5x150 kg - beltless
5x170 kg
4x180 kg
2x180 kg
5x160 kg - ugly, ugly reps

Front squats:

8x70 kg
5x90 kg
5x110 kg
3x120 kg
2x140 kg
2x150 kg

Deadlifts:

5x120 kg
5x150 kg
4x180 kg
3x200 kg - beltless, 1st with pronated grip
2x5x220 kg

Viking press calf raises:

12x50 kg
16x100 kg
16x140 kg
2x20x140 kg - ahhhhhhh, the pain....sets you free

Lying leg raises:

3x12xBW

Crucifix holds:

10 kg plates for 30 sec
10 kg plates for 45 sec