Geert Hermans

Kokku 3775.5kg, Tõsteid 56 (Jalad, Õlg, Selg)

Kokku 3405kg, Tõsteid 93 (Biitseps, Jalad, Rind)

Kokku 4784kg, Tõsteid 67 (Jalad, Õlg, Selg)

Kokku 3472.5kg, Tõsteid 92 (Biitseps, Jalad, Rind)

Kokku 3801kg, Tõsteid 61 (Jalad, Õlg, Selg)

Kokku 4152.5kg, Tõsteid 99 (Biitseps, Jalad, Rind, Selg)

Kokku 3820kg, Tõsteid 63 (Jalad, Õlg, Selg)

Kokku 4230kg, Tõsteid 103 (Biitseps, Jalad, Rind, Selg)

Kokku 4173.5kg, Tõsteid 62 (Jalad, Õlg, Selg)

Kokku 4357.5kg, Tõsteid 105 (Biitseps, Jalad, Rind, Selg)

Kokku 4231.5kg, Tõsteid 62 (Jalad, Õlg, Selg)

Kokku 3504kg, Tõsteid 73 (Biitseps, Jalad, Õlg, Selg)

Kokku 4158kg, Tõsteid 62 (Jalad, Õlg, Selg)

Kokku 3565kg, Tõsteid 74 (Biitseps, Jalad, Õlg, Selg)

Kokku 4880kg, Tõsteid 75 (Jalad, Õlg, Selg)

Kokku 3937.5kg, Tõsteid 55 (Jalad, Õlg, Selg)

Kokku 4623kg, Tõsteid 74 (Jalad, Õlg, Selg)

Kokku 4418kg, Tõsteid 86 (Jalad, Selg, Triitseps)

Kokku 5032kg, Tõsteid 82 (Jalad, Õlg, Selg)

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.

Kokku 4407.5kg, Tõsteid 90 (Jalad, Selg, Triitseps)

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...

Kokku 4370kg, Tõsteid 75 (Jalad, Õlg, Selg)

Kokku 4100kg, Tõsteid 85 (Jalad, Selg, Triitseps)

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.

Kokku 4734kg, Tõsteid 82 (Jalad, Õlg, Selg)

Kokku 4552.5kg, Tõsteid 63 (Jalad, Rind, Selg)

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.

Kokku 4760kg, Tõsteid 86 (Jalad, Õlg, Selg)

Kokku 4475kg, Tõsteid 64 (Jalad, Rind, Selg)

Kokku 4280kg, Tõsteid 68 (Jalad, Õlg, Selg)

Kokku 4850kg, Tõsteid 73 (Jalad, Kõht, Rind, Selg)

Kokku 4075kg, Tõsteid 97 (Jalad, Kõht, Õlg, Selg)

Kokku 4155kg, Tõsteid 66 (Jalad, Rind, Selg)

Kokku 4670kg, Tõsteid 123 (Biitseps, Jalad, Kõht, Õlg, Selg)

Kokku 4350kg, Tõsteid 74 (Jalad, Kõht, Rind, Selg)

Kokku 13047.5kg, Tõsteid 76 (Jalad, Selg)

Kokku 15854kg, Tõsteid 131 (Jalad)

Kokku 10130kg, Tõsteid 200 (Biitseps, Õlg, Rind, Selg, Triitseps)

Kokku 18450kg, Tõsteid 140 (Jalad, Kõht)

Kokku 7040kg, Tõsteid 120 (Õlg, Rind, Selg)

Kokku 24970kg, Tõsteid 347 (Jalad, Kõht, Selg)

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.

Kokku 10059kg, Tõsteid 390 (Biitseps, Kõht, Õlg, Rind, Selg, Triitseps)

Kokku 22790kg, Tõsteid 350 (Jalad, Kõht, Rind)

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.

Kokku 4287.5kg, Tõsteid 174 (Biitseps, Õlg, Rind, Selg)

Kokku 16445kg, Tõsteid 283 (Jalad, Kõht, Selg)

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.

Kokku 11393kg, Tõsteid 235 (Biitseps, Õlg, Rind, Selg, Triitseps)

Kokku 20710kg, Tõsteid 307 (Jalad, Kõht)

Kokku 13805kg, Tõsteid 262 (Jalad, Kõht, Rind, Selg)

Kokku 8741kg, Tõsteid 169 (Biitseps, Õlg, Rind, Selg, Triitseps)

Kokku 16484.5kg, Tõsteid 276 (Jalad, Kõht, Selg)

Calf raises were done on a leg press machine.

Kokku 2319kg, Tõsteid 127 (Biitseps, Õlg, Selg)

Kokku 17595kg, Tõsteid 216 (Jalad, Kõht)

Kokku 9382.5kg, Tõsteid 315 (Biitseps, Kõht, Õlg, Rind, Selg, Triitseps)

Kokku 16615.5kg, Tõsteid 148 (Jalad, Selg)

Kokku 5368kg, Tõsteid 124 (Õlg, Rind, Triitseps)

Kokku 18815kg, Tõsteid 148 (Jalad)

Kokku 14066.5kg, Tõsteid 178 (Jalad, Õlg, Rind)

Kokku 6225.5kg, Tõsteid 92 (Jalad, Selg)

Kokku 7447.5kg, Tõsteid 225 (Biitseps, Õlg, Selg)

Kokku 9888kg, Tõsteid 147 (Jalad, Õlg, Rind, Triitseps)

Kokku 13122.5kg, Tõsteid 114 (Jalad)

Kokku 10707.5kg, Tõsteid 65 (Jalad, Selg)

Kokku 2450kg, Tõsteid 36 (Rind, Selg)

Kokku 17647.5kg, Tõsteid 138 (Jalad)

Kokku 5131kg, Tõsteid 162 (Biitseps, Õlg, Rind, Selg)

Kokku 16230.5kg, Tõsteid 163 (Jalad, Selg)

Kokku 9937kg, Tõsteid 207 (Biitseps, Õlg, Rind, Selg, Triitseps)

Kokku 20160kg, Tõsteid 156 (Jalad)

Carb loads ftw.

Kokku 3035kg, Tõsteid 99 (Biitseps, Rind, Selg)

Kokku 3969.5kg, Tõsteid 61 (Jalad, Õlg, Selg)

Kokku 8711.5kg, Tõsteid 184 (Biitseps, Õlg, Rind, Selg, Triitseps)

Kokku 17535kg, Tõsteid 135 (Jalad)

Kokku 3475kg, Tõsteid 120 (Biitseps, Õlg, Rind, Selg)

Kokku 4082kg, Tõsteid 66 (Jalad, Selg)

Kokku 8693kg, Tõsteid 191 (Biitseps, Õlg, Rind, Selg, Triitseps)

Kokku 15045kg, Tõsteid 138 (Jalad)

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).

Kokku 2645kg, Tõsteid 36 (Rind, Selg)

Kokku 1737.5kg, Tõsteid 29 (Jalad, Selg)

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.

Kokku 3302.5kg, Tõsteid 76 (Biitseps, Õlg, Selg)

Kokku 16657.5kg, Tõsteid 181 (Jalad, Selg)

Kokku 4057.5kg, Tõsteid 77 (Rind, Selg, Triitseps)

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...

Kokku 20155kg, Tõsteid 149 (Jalad, Selg)

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...

Kokku 19953.5kg, Tõsteid 250 (Jalad, Selg)

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.

Kokku 9019.5kg, Tõsteid 189 (Biitseps, Õlg, Rind, Selg, Triitseps)

Kokku 17594kg, Tõsteid 126 (Jalad, Selg)

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

Kokku 11071kg, Tõsteid 317 (Õlg, Rind, Selg)

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...

Kokku 22401.5kg, Tõsteid 283 (Jalad, Selg)

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

Kokku 8075.5kg, Tõsteid 172 (Biitseps, Õlg, Rind, Selg, Triitseps)

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.

Kokku 20160.5kg, Tõsteid 165 (Jalad, Selg)

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 ...

Kokku 9791.5kg, Tõsteid 281 (Õlg, Rind, Selg)

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...

Kokku 21025kg, Tõsteid 262 (Jalad, Selg)

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...

Kokku 8051.5kg, Tõsteid 171 (Biitseps, Õlg, Rind, Selg, Triitseps)

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?

Kokku 17725kg, Tõsteid 159 (Jalad, Selg)

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...

Kokku 17190kg, Tõsteid 180 (Jalad, Selg)

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...

Kokku 8504kg, Tõsteid 188 (Biitseps, Õlg, Rind, Selg, Triitseps)

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...

Kokku 20382.5kg, Tõsteid 164 (Jalad, Selg)

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...

Kokku 10339.5kg, Tõsteid 312 (Õlg, Rind, Selg)

Kokku 19236kg, Tõsteid 253 (Jalad, Selg)

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.

Kokku 7605kg, Tõsteid 171 (Biitseps, Õlg, Rind, Selg, Triitseps)

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.

Kokku 18847.5kg, Tõsteid 168 (Jalad, Selg)

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.

Kokku 8849.5kg, Tõsteid 273 (Õlg, Rind, Selg)

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).

Kokku 17112.5kg, Tõsteid 184 (Jalad, Selg)

Kokku 6695.099999999999kg, Tõsteid 178 (Biitseps, Õlg, Rind, Selg, Triitseps)

Kokku 18500kg, Tõsteid 158 (Jalad, Selg)

Kokku 9060kg, Tõsteid 302 (Õlg, Rind, Selg)

Kokku 16575kg, Tõsteid 175 (Jalad, Selg)

Kokku 5702.8kg, Tõsteid 159 (Biitseps, Õlg, Rind, Selg, Triitseps)

Kokku 16320kg, Tõsteid 151 (Jalad, Selg)

Kokku 7588kg, Tõsteid 251 (Õlg, Rind, Selg)

Kokku 18827kg, Tõsteid 235 (Jalad, Selg)

Kokku 6173.5kg, Tõsteid 178 (Biitseps, Õlg, Rind, Selg, Triitseps)

Kokku 18537.5kg, Tõsteid 169 (Jalad, Selg)

Kokku 6649kg, Tõsteid 247 (Biitseps, Õlg, Rind, Selg)

Kokku 18418kg, Tõsteid 245 (Jalad, Selg)

Kokku 5735kg, Tõsteid 166 (Biitseps, Õlg, Rind, Selg, Triitseps)

Kokku 16517.5kg, Tõsteid 159 (Jalad, Selg)

Kokku 5630kg, Tõsteid 173 (Õlg, Rind, Selg)

Kokku 17230kg, Tõsteid 217 (Jalad, Selg)

Kokku 5216.5kg, Tõsteid 153 (Biitseps, Õlg, Rind, Selg, Triitseps)

Kokku 13987.5kg, Tõsteid 130 (Jalad, Selg)

Kokku 11997.5kg, Tõsteid 98 (Jalad, Selg)

Kokku 3022.5kg, Tõsteid 52 (Jalad, Selg)

Kokku 11565kg, Tõsteid 105 (Jalad, Selg)

Kokku 6401.299999999999kg, Tõsteid 168 (Biitseps, Õlg, Rind, Selg, Triitseps)

Kokku 14835kg, Tõsteid 99 (Jalad, Selg)

Kokku 8698kg, Tõsteid 290 (Kõht, Õlg, Rind, Selg)

Kokku 11935kg, Tõsteid 172 (Jalad, Selg)

Kokku 5978.299999999999kg, Tõsteid 157 (Biitseps, Õlg, Rind, Selg, Triitseps)

Kokku 12837.5kg, Tõsteid 87 (Jalad, Selg)

Kokku 5860kg, Tõsteid 88 (Jalad, Rind, Selg)

Kokku 5829.599999999999kg, Tõsteid 157 (Biitseps, Õlg, Rind, Selg, Triitseps)

Kokku 14205kg, Tõsteid 94 (Jalad, Selg)

Kokku 8197kg, Tõsteid 243 (Jalad, Õlg, Rind, Selg)

Kokku 5069.5kg, Tõsteid 135 (Biitseps, Õlg, Rind, Selg, Triitseps)

Kokku 8805kg, Tõsteid 66 (Jalad, Selg)

Kokku 5011kg, Tõsteid 137 (Õlg, Rind, Selg, Triitseps)

Kokku 13035kg, Tõsteid 89 (Jalad, Selg)

Kokku 5466kg, Tõsteid 194 (Õlg, Rind, Selg)

Kokku 9045kg, Tõsteid 93 (Jalad, Selg)

Kokku 6073.5kg, Tõsteid 182 (Biitseps, Õlg, Rind, Selg, Triitseps)

Kokku 12847.5kg, Tõsteid 91 (Jalad, Selg)

Kokku 10017.1kg, Tõsteid 248 (Jalad, Õlg, Rind, Selg)

Kokku 5795.799999999999kg, Tõsteid 174 (Biitseps, Õlg, Rind, Selg, Triitseps)

Kokku 14210kg, Tõsteid 101 (Jalad, Selg)

Kokku 7214.5kg, Tõsteid 220 (Õlg, Rind, Selg)

Kokku 2730kg, Tõsteid 36 (Jalad)

Kokku 4794.599999999999kg, Tõsteid 135 (Biitseps, Õlg, Rind, Selg, Triitseps)

Kokku 13310kg, Tõsteid 95 (Jalad, Selg)

Kokku 5491.9kg, Tõsteid 148 (Biitseps, Õlg, Rind, Selg, Triitseps)