Girovaki strongman/armwrestling log

[girovaki]

6/01/2016

Warming up:
kneeled jump
2x5xBW
1x5x5kg

Safety bar squat (+20kg chains on top deload on bottom)
6x60kg
5x80kg
5x100kg
1x120kg
1x140kg
1x160kg
1x180kg
2x3x140kg

Trap bar deadlift
4x6x170kg

Hypers
3x20xBW

Reverse Hyper SS chest supported back row
3x 10x100kg + 10x70kg

 

[girovaki]

8/1/2016

Bench press ss dumbell curl
6x70 + 8x20
6×70 + 8×20
6×80 + 8×20
6×80 + 8×20
6×90 + 8×20
5×6×100 + 5×6×20

Pull ups ss dip
5x6xbw + 5x8xbw

Mp ss shrugs
5x6x50kg + 5x8x170kg

 

[girovaki]

10/1/2016

Tire flip (400kg +)
8x
8x

Yoke (20m)
180kg
180kg
230kg
250kg
300kg

Farmers walk (40m)
3x90kg

Fat grip duck walk ss sled drag (20m ea)
3x120kg + 3x200kg

Dumbell curl down the rack
6x27.5kg + 6x25kg + 6x22.5kg + 6x20kg + 6x17.5kg + 6x15kg + 6x12.5kg + 6x10kg + 6x7.5kg + 20x5kg
ong 30sec rust tussen elk. Guud pump


11/1/2016
Militairy press ss shrugs
10x10x42.5kg + 10x10x140kg
in 24 min

 

[girovaki]

13/1/2016

Deadlift:
3x100kg
3x140kg
3x180kg
3x200kg
1x220kg
1x240kg
5x3x200kg

SSB squat:
6x80kg
6x100kg
6x120kg
6x140kg

Dryvers complex:
3x

Plate bows:
3x20x40kg

 

[girovaki]

15/01/2016

Log press speed:
5x3x70kg
6x3x80kg

Floor press:
5x5x100kg
1x5x105kg

Pull ups SS shrugs SS bent over rear flyes
3x6xBW +3x12x170kg +3x25x10kg

Formulator:
6x20x10kg

 

[girovaki]

Kneeled jumps:
5xBW
5xBW
5xBW
3x5kg
3x5kg
3x10kg
3x10kg
3x10kg
Fx20kg
Fx20kg
1x20kg

Pre-conditioning phase

Medley Tire flip + Sled drag
5x + 200kg x 16m
5x + 200kg x 16m
5x + 200kg x 16m

Medley duckwalk (met powerstairblock >.>) + sled drag
120kg x 16m + 200kg x 16m
120kg x 16m + 200kg x 16m
120kg x 16m + 200kg x 16m

Medley yoke + sandbag carry
180kg x 16m + 100kg x 16m
180kg x 16m + 100kg x 16m
180kg x 16m + 100kg x 16m

Medley Axle press + dumbell press + log press + yoke press
80kg + 50kg + 90kg + 90kg
80kg + 50kg + 90kg + 90kg
80kg + 50kg + 90kg + 90kg
80kg + 50kg + 90kg + 90kg
80kg + 50kg + 90kg + 90kg

Dumbell curls SS triceps extensions
10x17.5kg + 20x10kg
10x17.5kg + 20x10kg
10x17.5kg + 20x10kg
10x20kg + 20x10kg
10x22.5kg + 20x10kg

Voelde goed.

 

[Bulck]

Gatver. Voel me al misselijk als ik het lees.

Good shit

 

[girovaki]

Viel wel mee, het was allemaal redelijk licht. ^^

 

[girovaki]

18/1/2016

Wide grip MP SS shrugs
10x10x45 + 10x10x150kg

in 17 min

 

[Sanca Saxon]

Viel wel mee, het was allemaal redelijk licht. ^^

Als ik dit zo zie kan ik beter op pensioen gaan

 

[girovaki]

Op pensioen in ons hart?

 

[girovaki]

22/1/2016

Speed log lift:
5x3x82.5kg pretty fucking fast

Floor press:
5x60kg
5x90kg
5x110kg
3x120kg 4de fail
5x110kg

Bent over rows:
5x60kg
5x80kg
5x100kg
5x120kg
5x140kg

Dumbell rows:
5x10x60kg L+R

24/1/2016

Farmers walk:
40m x 70kg
40m x 90kg
40m x 100kg
40m x 100kg

Axle deadlift off blocks
3x70kg
3x100kg
3x130kg
3x180kg
3x200kg
3x210kg
3x220kg
8x210kg

Sled pull

Sled pull between legs

Dumbell curls SS dumbell skulcrushers
5x10x20kg + 5x10x12.5kg

25/1/2016

Wide grip MP SS Shrugs
10x10x47.5kg + 10x10x170kg

 

[girovaki]

Cambered bar squat
5x50kg
5x70kg
5x110kg
3x130kg
3x150kg
3x170kg PR
1x190kg
10x120kg

Deadlift
6x70kg
6x120kg
6x160kg
6x180kg
6x200kg

KB swings
5x10x24kg L+R

Hypers
5x20

 

[girovaki]

Log lift
3x3x70kg
2x3x80kg
8x3x93kg (ifsa log leeg) goede snelheid.

Floor press
5x80kg
5x100kg
5x110kg
2x5x100kg

Kroc rows
15x60kg L+R
15x60kg L+R
40x60kg R (not a typo! ) 30x60kg L (nicenice) Insane pump

Seated row
10x50kg
10x60kg
10x60kg
10x50kg
10x50kg

Bend over side raises
5x10x12.5kg

 

[girovaki]

17/2/2016

Front squat:
2x3x60kg
3x80kg
3x100kg
3x120kg
2x2x140kg
2x2x150kg
2x140kg

GHR:
4x6xBW

Hyper SS leg curl ss banded leg curls

Ab wheel

 

[girovaki]

Clean and strict press:
3x60kg
3x3x70kg
1x80kg
1x85kg
3x1x90kg
3x70kg
5x70kg

Bench press:
3x5x100kg

Dumbell tricep extensions:
5x10x20kg

pull ups:
5x8xBW

 

[girovaki]

4/5/2016

Deadlift:
10x70kg
10x120kg
5x140kg
5x160kg
8x190kg
8x190kg
8x190kg pittig

Deadlift stance box squats:
5x60kg
5x80kg
8x100kg
16x100kg

GHR:
4x6xBW

Hypers:
15xBW
15xBW
26xBW+30kg dumbell

Na deadlift was alles al helemaal thrashed

 

[Sanca Saxon]

En ik maar denken dat je aan het trollen was met je 3x8 DL

 

[girovaki]

High rep is the shit voor krachtopbouw

 

[Sanca Saxon]

High rep is the shit voor krachtopbouw

Ik las, high rep is shit voor krachtopbouw xD