Geert Hermans

Total 3775.5kg, Reps 56 (Back, Legs, Shoulder)

Total 3405kg, Reps 93 (Biceps, Chest, Legs)

Total 4784kg, Reps 67 (Back, Legs, Shoulder)

Total 3472.5kg, Reps 92 (Biceps, Chest, Legs)

Total 3801kg, Reps 61 (Back, Legs, Shoulder)

Total 4152.5kg, Reps 99 (Back, Biceps, Chest, Legs)

Total 3820kg, Reps 63 (Back, Legs, Shoulder)

Total 4230kg, Reps 103 (Back, Biceps, Chest, Legs)

Total 4173.5kg, Reps 62 (Back, Legs, Shoulder)

Total 4357.5kg, Reps 105 (Back, Biceps, Chest, Legs)

Total 4231.5kg, Reps 62 (Back, Legs, Shoulder)

Total 3504kg, Reps 73 (Back, Biceps, Legs, Shoulder)

Total 4158kg, Reps 62 (Back, Legs, Shoulder)

Total 3565kg, Reps 74 (Back, Biceps, Legs, Shoulder)

Total 4880kg, Reps 75 (Back, Legs, Shoulder)

Total 3937.5kg, Reps 55 (Back, Legs, Shoulder)

Total 4623kg, Reps 74 (Back, Legs, Shoulder)

Total 4418kg, Reps 86 (Back, Legs, Triceps)

Total 5032kg, Reps 82 (Back, Legs, Shoulder)

Crappy power rack at Turnhout meant these squats weren't below parallel. Gonna try for 89 on Monday, but not sure I can keep the 5th set.

Total 4407.5kg, Reps 90 (Back, Legs, Triceps)

Squats felt good so went back to 5 sets, against expectations. They still hurt my shoulders, though. I haven't figured out yet why this has started happening. Ate 150 grams of rice both the day prior and for lunch; the carb load seems to make a major difference. I also did a single over-warmup rep on the squats at 90 kg. The previous couple of workouts I just did a walkout and some bracin...

Total 4370kg, Reps 75 (Back, Legs, Shoulder)

Total 4100kg, Reps 85 (Back, Legs, Triceps)

New squat PR. Ditched benches for a while to let my right shoulder recover. In the meantime I'll do triceps extensions. My left shoulder started hurting on the squats. Not sure why, the elbows were back, hands over the bar. It radiates down the biceps to the elbow, so it seems like classic elbow tendinitis. Must figure out how to fix this soon.

Total 4734kg, Reps 82 (Back, Legs, Shoulder)

Total 4552.5kg, Reps 63 (Back, Chest, Legs)

Didn't increase bench weight because injured shoulder 6 days prior to this. Had missed a workout before this one but decided to kick up the squats anyway, which went fine. Deadlifts starting to feel heavy again and had to hook grip the last rep.

Total 4760kg, Reps 86 (Back, Legs, Shoulder)

Total 4475kg, Reps 64 (Back, Chest, Legs)

Total 4280kg, Reps 68 (Back, Legs, Shoulder)

Total 4850kg, Reps 73 (Abdominal, Back, Chest, Legs)

Total 4075kg, Reps 97 (Abdominal, Back, Legs, Shoulder)

Total 4155kg, Reps 66 (Back, Chest, Legs)

Total 4670kg, Reps 123 (Abdominal, Back, Biceps, Legs, Shoulder)

Total 4350kg, Reps 74 (Abdominal, Back, Chest, Legs)

Total 13047.5kg, Reps 76 (Back, Legs)

Total 15854kg, Reps 131 (Legs)

Total 10130kg, Reps 200 (Back, Biceps, Chest, Shoulder, Triceps)

Total 18450kg, Reps 140 (Abdominal, Legs)

Total 7040kg, Reps 120 (Back, Chest, Shoulder)

Total 24970kg, Reps 347 (Abdominal, Back, Legs)

The bar started slipping from my hands on the fifth rep of the first deadlift set, took two calluses off. I thought, "screw this" and went to get my straps. It turned out I forgot those. So I just did some whatever sets. Tacked on a leg press session for a bit extra.

Total 10059kg, Reps 390 (Abdominal, Back, Biceps, Chest, Shoulder, Triceps)

Total 22790kg, Reps 350 (Abdominal, Chest, Legs)

Not much energy today, despite eating a lot of carbs. Figure I was a bit too tired. The benches were just to maintain some efficiency since I probably won't have time for another workout until Sunday.

Total 4287.5kg, Reps 174 (Back, Biceps, Chest, Shoulder)

Total 16445kg, Reps 283 (Abdominal, Back, Legs)

Tried to do 6 reps on the first deadlift set, but didn't quite get the lockout on the 6th rep. Calf raises were done on the leg press machine.

Total 11393kg, Reps 235 (Back, Biceps, Chest, Shoulder, Triceps)

Total 20710kg, Reps 307 (Abdominal, Legs)

Total 13805kg, Reps 262 (Abdominal, Back, Chest, Legs)

Total 8741kg, Reps 169 (Back, Biceps, Chest, Shoulder, Triceps)

Total 16484.5kg, Reps 276 (Abdominal, Back, Legs)

Calf raises were done on a leg press machine.

Total 2319kg, Reps 127 (Back, Biceps, Shoulder)

Total 17595kg, Reps 216 (Abdominal, Legs)

Total 9382.5kg, Reps 315 (Abdominal, Back, Biceps, Chest, Shoulder, Triceps)

Total 16615.5kg, Reps 148 (Back, Legs)

Total 5368kg, Reps 124 (Chest, Shoulder, Triceps)

Total 18815kg, Reps 148 (Legs)

Total 14066.5kg, Reps 178 (Chest, Legs, Shoulder)

Total 6225.5kg, Reps 92 (Back, Legs)

Total 7447.5kg, Reps 225 (Back, Biceps, Shoulder)

Total 9888kg, Reps 147 (Chest, Legs, Shoulder, Triceps)

Total 13122.5kg, Reps 114 (Legs)

Total 10707.5kg, Reps 65 (Back, Legs)

Total 2450kg, Reps 36 (Back, Chest)

Total 17647.5kg, Reps 138 (Legs)

Total 5131kg, Reps 162 (Back, Biceps, Chest, Shoulder)

Total 16230.5kg, Reps 163 (Back, Legs)

Total 9937kg, Reps 207 (Back, Biceps, Chest, Shoulder, Triceps)

Total 20160kg, Reps 156 (Legs)

Carb loads ftw.

Total 3035kg, Reps 99 (Back, Biceps, Chest)

Total 3969.5kg, Reps 61 (Back, Legs, Shoulder)

Total 8711.5kg, Reps 184 (Back, Biceps, Chest, Shoulder, Triceps)

Total 17535kg, Reps 135 (Legs)

Total 3475kg, Reps 120 (Back, Biceps, Chest, Shoulder)

Total 4082kg, Reps 66 (Back, Legs)

Total 8693kg, Reps 191 (Back, Biceps, Chest, Shoulder, Triceps)

Total 15045kg, Reps 138 (Legs)

First workout after the break. Very noticeable strength loss on the squats, calf raise and leg press, but not much on the adductor and leg curl. I did try to maintain better form on the squats, notably not letting the bar ride too low (this had developed into a problem).

Total 2645kg, Reps 36 (Back, Chest)

Total 1737.5kg, Reps 29 (Back, Legs)

Squat and OHP 1RM tests + some light deadlift conditioning work in preparation of Thursday. Squat fell short of expectations but at least I maintained and slightly gained strength on the cut. I left out the OHP because it was a disaster. Launch kept failing on 45 kg. I'm gonna have to rebuild that one with every rep strict from the chest.

Total 3302.5kg, Reps 76 (Back, Biceps, Shoulder)

Total 16657.5kg, Reps 181 (Back, Legs)

Total 4057.5kg, Reps 77 (Back, Chest, Triceps)

Focused on better form on the benches to keep my left shoulder from getting irritated. Same for rows: narrower grip, elbows closer to the body, aimed bar lower on the abdomen. Gotta keep those elbow tucked in on the triceps pushdown. May eliminate dumbbell shoulder raises entirely in the future (possibly keeping reverse flys) and just doing some cable rotations to strengthen rotator cuffs. Dumb...

Total 20155kg, Reps 149 (Back, Legs)

Absolutely missed the last deadlift of the first set. We're not talking "failed lockout" or "grip started slipping" here, but "this bar ain't coming off the floor". Apart from that everything was fine. Got some left shoulder pain, widened grip slightly on the squats. We'll see if I'm ready for an upper body workout this week (I skipped the hyper...

Total 19953.5kg, Reps 250 (Back, Legs)

Good mornings have taken the place of Romanian deadlifts. Used only the bar to get used to the motion and stretch, checked mirror. Form seemed okay.

Total 9019.5kg, Reps 189 (Back, Biceps, Chest, Shoulder, Triceps)

Total 17594kg, Reps 126 (Back, Legs)

Skipped the seated leg curls cause the machine was taken and it was getting late. Workout felt like enough for the day.

Total 11071kg, Reps 317 (Back, Chest, Shoulder)

Exercise 1 and 3 were actually swapped, I did the incline benches first. This seems a better approach, because it's a good warmup for both the DB bench presses and overhead presses that follow, saving some time. And being fresh for the incline might be a better priority. I think I figured out my problem with the launch on the OHP on heavy days from a certain weight up. I noticed how, as t...

Total 22401.5kg, Reps 283 (Back, Legs)

Romanian deadlifts are sucking slightly less with straps from the start... Still lose focus on form near the end though.

Total 8075.5kg, Reps 172 (Back, Biceps, Chest, Shoulder, Triceps)

Had to start the last set of OHP with a push press again. It's the launch out the bottom that fails; that 1,5 kg makes all the difference. Gotta find a way to strengthen that initial sticking point.

Total 20160.5kg, Reps 165 (Back, Legs)

First set of deadlifts was with hook grip, sets after that with straps. I re-did the third set because I messed up badly; lost my balance and had to shift a foot to not fall over, so I didn't count that rep. Did some lighter back-off singles with static hold at the top for grip after the 145 which aren't listed. Squats were harsh but I'm holding up. Leg press progressing quicker ...

Total 9791.5kg, Reps 281 (Back, Chest, Shoulder)

Despite having skipped this workout last week it started pretty well. The incline benches went beyond expectations. It could be the progress on bench press in the meantime, or maybe because I upped the weight on the dumbbell bench presses and lowered the reps, meaning less fatigue. I stupidly picked 9 kg dumbbells instead of 6 kg for the reverse flys. Overhead press went to shit, I just can...

Total 21025kg, Reps 262 (Back, Legs)

I'm starting to dislike RDLs. On a 60 kg warmup they give me a good stretch on the hamstrings but don't seem intense enough. On the work weight it becomes an exercise in grip endurance and it totally distracts me from form, which goes to shit, and it no longer feels like I'm taxing the hams. Even with straps it's a pain in the butt. Considering trying something else. The cal...

Total 8051.5kg, Reps 171 (Back, Biceps, Chest, Shoulder, Triceps)

Last set of the OHP was started with a push press again. Only counted reps after that. I simply fail to launch the bar on anything above 40 kg but after that first rep it works fine. Maybe do some assistance works with very strict presses or partials?

Total 17725kg, Reps 159 (Back, Legs)

Switched to hook grip after 3 reps on the first set of deads, but the bar still started slipping from my hands. Maybe some chalk would let me make it. After that the next two sets were done with straps and everything went perfect, with full lock-out, as evidenced by the extra rep on the last set. Afterwards I did a couple back-off singles holding them as long as possible as I was taking off the...

Total 17190kg, Reps 180 (Back, Legs)

A bit stiff in the middle back on the right. Maybe crummy angle on the leg press earlier this week, or because of the lat pulldowns. Make sure to pay attention to how this feels on the next workout. Didn't have time for the glute bridges or spread-eagle sit-ups. Gotta go earlier. Lateral side of the left knee starting protesting a bit on the squats. Felt scary but went on with it. Could be...

Total 8504kg, Reps 188 (Back, Biceps, Chest, Shoulder, Triceps)

Last set of shoulder presses was started with a push press, after repeatedly failing a proper launch. I've only counted the reps after that one. Also used straps for the first time on rows and lat pulldowns to give my left forearm a bit of rest on the grip and also wore an elbow sleeve on that side. Seems to have helped lessen the impact, so I'm hoping I'll see steady improvement...

Total 20382.5kg, Reps 164 (Back, Legs)

Difficult workout. I had some pain on the front of my left shoulder earlier in the day, which mysteriously vanished and then promptly was replaced with pain in the entire rotator cuff of the right shoulder. Not sure if upper day tomorrow will be feasible. The squats were heavy and I didn't hit as much depth as I would've liked. Also missed a full lock-out on each last rep of every dea...

Total 10339.5kg, Reps 312 (Back, Chest, Shoulder)

Total 19236kg, Reps 253 (Back, Legs)

Squats felt heavy. But I was tired; shitty sleep, nothing solid eaten from breakfast to right before the workout, long day in the car. All in all a good workout despite that.

Total 7605kg, Reps 171 (Back, Biceps, Chest, Shoulder, Triceps)

It's become obvious that the left elbow problem is exacerbated by all exercises requiring grip strength, like rows and pull-ups. It's probably the brachialis or brachioradialis. I've skipped the heavy set on the lat pulldown to avoid aggravating it. I'm going to try using straps on these exercises and see if that helps.

Total 18847.5kg, Reps 168 (Back, Legs)

Went well. Hit full depth on all squats. Deadlifts required hook grip on last two reps of first and second set, and full third set. It's getting time for wriststraps.

Total 8849.5kg, Reps 273 (Back, Chest, Shoulder)

First workout with pull-ups substituted for straight arm pushdown to help with left elbow pain. The reverse flys take the place of the face pulls, although I'm not sure if I'll keep them. Workout went well despite a bad night's sleep and having to mess with the order (machines and incline bench constantly taken at bad moments).

Total 17112.5kg, Reps 184 (Back, Legs)

Total 6695.099999999999kg, Reps 178 (Back, Biceps, Chest, Shoulder, Triceps)

Total 18500kg, Reps 158 (Back, Legs)

Total 9060kg, Reps 302 (Back, Chest, Shoulder)

Total 16575kg, Reps 175 (Back, Legs)

Total 5702.8kg, Reps 159 (Back, Biceps, Chest, Shoulder, Triceps)

Total 16320kg, Reps 151 (Back, Legs)

Total 7588kg, Reps 251 (Back, Chest, Shoulder)

Total 18827kg, Reps 235 (Back, Legs)

Total 6173.5kg, Reps 178 (Back, Biceps, Chest, Shoulder, Triceps)

Total 18537.5kg, Reps 169 (Back, Legs)

Total 6649kg, Reps 247 (Back, Biceps, Chest, Shoulder)

Total 18418kg, Reps 245 (Back, Legs)

Total 5735kg, Reps 166 (Back, Biceps, Chest, Shoulder, Triceps)

Total 16517.5kg, Reps 159 (Back, Legs)

Total 5630kg, Reps 173 (Back, Chest, Shoulder)

Total 17230kg, Reps 217 (Back, Legs)

Total 5216.5kg, Reps 153 (Back, Biceps, Chest, Shoulder, Triceps)

Total 13987.5kg, Reps 130 (Back, Legs)

Total 11997.5kg, Reps 98 (Back, Legs)

Total 3022.5kg, Reps 52 (Back, Legs)

Total 11565kg, Reps 105 (Back, Legs)

Total 6401.299999999999kg, Reps 168 (Back, Biceps, Chest, Shoulder, Triceps)

Total 14835kg, Reps 99 (Back, Legs)

Total 8698kg, Reps 290 (Abdominal, Back, Chest, Shoulder)

Total 11935kg, Reps 172 (Back, Legs)

Total 5978.299999999999kg, Reps 157 (Back, Biceps, Chest, Shoulder, Triceps)

Total 12837.5kg, Reps 87 (Back, Legs)

Total 5860kg, Reps 88 (Back, Chest, Legs)

Total 5829.599999999999kg, Reps 157 (Back, Biceps, Chest, Shoulder, Triceps)

Total 14205kg, Reps 94 (Back, Legs)

Total 8197kg, Reps 243 (Back, Chest, Legs, Shoulder)

Total 5069.5kg, Reps 135 (Back, Biceps, Chest, Shoulder, Triceps)

Total 8805kg, Reps 66 (Back, Legs)

Total 5011kg, Reps 137 (Back, Chest, Shoulder, Triceps)

Total 13035kg, Reps 89 (Back, Legs)

Total 5466kg, Reps 194 (Back, Chest, Shoulder)

Total 9045kg, Reps 93 (Back, Legs)

Total 6073.5kg, Reps 182 (Back, Biceps, Chest, Shoulder, Triceps)

Total 12847.5kg, Reps 91 (Back, Legs)

Total 10017.1kg, Reps 248 (Back, Chest, Legs, Shoulder)

Total 5795.799999999999kg, Reps 174 (Back, Biceps, Chest, Shoulder, Triceps)

Total 14210kg, Reps 101 (Back, Legs)

Total 7214.5kg, Reps 220 (Back, Chest, Shoulder)

Total 2730kg, Reps 36 (Legs)

Total 4794.599999999999kg, Reps 135 (Back, Biceps, Chest, Shoulder, Triceps)

Total 13310kg, Reps 95 (Back, Legs)

Total 5491.9kg, Reps 148 (Back, Biceps, Chest, Shoulder, Triceps)