Training aimless after 32 years is tough…..

Last two weeks I didn’t train. Follow a course for 4 days and went for 5 days holiday to Valencia….. At this stage I have to figure out how to accept my new world. Not training for meets and this after 32 years competition is tough…… Sometimes I have some ideas to starting lifting on meets on a much lower level…. Only the big question is: What is a lower level and can I manage myself to hold back the pressure and don’t doing to much……  many questions come into my head, and at the moment it is not easy to find the answers. Now the next few weeks to train lightly and make sure I’m physically feel better. I hope to find new goals, so that I can stuff targeted actions. It is okay it will take some time.

Cardiopowerlifting and making singles to figure out my limit for now….

Coming 2 weeks I won’t train much laugh Tonight I will started a training for 4 days at NTINLP. The training is called “code RED” surprise At this stage in my life I like when people are helping me out. You can imagine that my mind is working overtime, due things what happened with my illness / family circumstances. And coming Friday I will go to Valencia with Mirella for a few days heart It is a good time to draw a line under the past few months.

Nevertheless I’m glad I can train and I have to train “light”. What is light? The weights I lift much go ‘easy’ so I don’t have any (or very less) pressure on my head. Because the coming 2 weeks it was for me the time to figure out what my ‘limit’ at this stage is. Therefor only squat, deadlift and bench press on my cardiopowerlifting program yes All sets where done with 75 minutes yes Although the weights are light, due less rest between the sets, I’m sweating surprisecheeky

Program for today:
Goodmorning 5×8 20kg (empty bar) for warm-up
Squat 2×8 20kg 2×8 60kg 5x80kg 3x100kg 1x120kg 1x135kg 1x145kg (with belt) 1×152,5kg (with belt, new PR wink) 3×3 105kg
Deadlift 3x120kg 2x140kg 1x160kg 1x175kg (belt) 1x185kg (with belt, new PR yes) 3×3 130kg
Bench press 2×8 20kg 2×8 40kg 5x60kg 3x80kg 2x95kg 1×102,5kg 1×107,5kg (wrist wraps)  1×112,5k (wrist wraps & belt, new PR smiley) 3×3 87,5kg

It is going very well at this stage. I manage to stay lifting light and keep the pressure of my head. So I’m proud and I’m curious what I capable to lift the coming 2 months. Will I recieve some descent level? Yes because for my is this a descend level for myself.

The new STRENGTH is stay under my limit and keep lifting with my head coolangel

Volume training and super sets = sweat exercising

Just to challenge me with volume training, combined with super sets 😆 = sweat exercising

Planken 3x 30 seconds
Goodmorgnings 5×8 35kg
Squat 2×8 20 2×8 60
Back squat (80kg) & front squat (60kg) 3 sets of 5x80kg & 3x60kg
Conventional deadlift 5 sets 3 sets with 120kg followed by 100kg 1 sets is 3x120kg + 3x100kg
Romanian deadlift & bent-over-row 5×8 60kg
Bench press 2×8 20 2×8 40 2×5 60
Bench press (80kg) & incline bench press (40kg) 5 sets of 5x80kg & 5x40kg
Lat-pully behind 4×8 50kg
Lat-pully front 4×8 40kg
Military press & neck press 3×8 20kg
Fly’s 5×8 5kg

Recovery training :lol: …. 3-in-1 squats & bench press and some deadlifts

Just recovery training, together with my collegue. He wanted to experience some cardio powerlifting 🙂 Tormorrow he we know what it is 😆

Planken 3x 30 seconds
Goodmornings 4×8 35kg
Squats 2×8 20kg 2×8 60kg 2×5 80kg
3-in-1 squats (slow, pause and normal) 3x3x3 70kg
Conventional deadlift 3×5 100kg
Romainain deadlift 5×8 70kg
Bench press 2×8 20kg 2×8 40kg  2×8 60kg
3 in 1 bench press (narrow /  mid / with) 3x3x3 80kg
Lat-pully behind 4×8 (today 45kg)
Lat-pully front 4×8 (today 40kg)
Fly’s 5×8 (today 5kg)

Training at Ironhouse sets and singles :-)

I had an appointment with Darryl, so I combined it with a cardio session powerlifting 😀

My weights today:
Goodmornings 4×8 40kg
Squats 2×8 20kg 2×8 60kg 2×5 80kg 3×3 100kg 2×120 1x130kg*
Conventional deadlift 3×3 120kg 2x140kg 1x160kg*
Romainain deadlift 5×6 90kg
Bench press 2×8 20kg 2×8 40kg 2×5 60kg 2×3 80kg 3×90 2x100kg*

New* PR’s lifted 😀

“super sets” back & front squats :-)

This month it just to figure out what I like to do because of my circumstances. Hopefully I can make some program started when we are back from Valencia yes

My weights today:

Planken 3x 30 seconds
Goodmornings 4×8 30kg
Squats 2×8 20kg 2×8 50kg
“Super sets” back squats & front squats 3×5 70kg & 50kg
Conventional deadlift 5×5 90kg
“Super sets” romainain deadlift & bent-over-row 3 sets of 6x70kg & 8x50kg final set both 70kg
Bench press 2×8 20kg 2×8 40kg
3 in 1 bench press (narrow /  mid / with) 3x5x3 65kg
Lat-pully behind 4×8 (today 45kg)
Lat-pully front 4×8 (today 30kg)
Fly’s 5×8 (today 5kg)

3-in-1 bench press and pause squats…..

Cardiopowerlifting one hour workout laugh Started to challenge myself with bench press and doing 3-in-1 (narrow/mid/with) each 3 reps of 3 sets.  Also pause squats felt good with light weight. The important thing is to keep the pressure on my head and that is a challenge to remain cautious.

My weights today:

Planken 3x 30 seconds
Goodmornings 4×8 30kg
Squats 2×8 20kg 2×8 50kg 2×5 70kg
Pause squats 3×3 90kg
Conventional deadlift 5×3 100kg
Romainain deadlift 5×8 70kg
Bench press 2×8 20kg 2×8 40kg 2×5 60kg
3 in 1 bench press (narrow /  mid / with) 3x3x3 70kg
Lat-pully behind 4×8 (today 40kg)
Lat-pully front 4×8 (today 30kg)
Fly’s 5×8 (today 5kg)

Testing my ‘limit’with deadlift up to 1x 140kg also slow squats with 90kg 3×3

Today I want to figure out what my max (read limit) was with deadlift. Therefor I did some slow squats for strechting my sore legs and lower back. Can you imagine that I have sore muscles doing cardiopowerlifting with low/light weights laugh

My weights today:

Planken 3x 25 seconds
Goodmornings 4×8 30kg
Squats 2×8 20kg 2×8 50kg 2×5 70kg
Slow squats 3×3 90kg
Conventional deadlift 3x 90kg 3x 100kg 3x 110kg 2x 120kg 2x130kg 1x140kg
Romainain deadlift 5×6 70kg
Bench press 2×8 20kg 2×8 40kg 2×8 60kg 3×5 70kg
Lat-pully behind 4×8 (today 40kg)
Lat-pully front 4×8 (today 30kg)
Fly’s 5×8 (today 2,5kg)

Recovery training :lol: ….. sore legs from a single with 120kg squat ….

Yesterday I thougth to do 5×5 today and I had some changes in my thougths enlightened. Therefore I went up in squat ann benchpress and doing a single cool
I have to figure up, which weights will be in the range of  ‘light’ yes

My weights today:

Planken 3x 20 seconds
Goodmornings 4×8 30kg
Squats 2×8 20kg 8x50kg 5×8 70kg
Conventional deadlift 5×8 70kg
Romainain deadlift 5×8 50kg
Bench press 2×8 20kg 8x40kg 5×8 60kg
Lat-pully behind 4×8 (today 40kg)
Lat-pully front 4×8 (today 30kg)
Fly’s 5×8 (today 2,5kg)

Training 10-3-2017 not 5×5 :-)

Yesterday I thougth to do 5×5 today and I had some changes in my thougths enlightened. Therefore I went up in squat ann benchpress and doing a single cool
I have to figure up, which weights will be in the range of  ‘light’ yes

My weights today:

Planken 3x 20 seconds
Goodmornings 4×8 40kg
Squats 2×8 20kg 8x50kg 8x70kg 5x90kg 3x100kg 2x110kg 1x120kg 5x100kg
Conventional deadlift 5 sets of 3 reps with 100kg
Romainain deadlift 8 reps of 5 sets with 70kg
Bench press 2×8 20kg 8x40kg 8x60kg 5x70kg 3x80kg 1x90kg 5×77,5kg
Lat-pully behind 5×8 (today 40kg)
Fly’s 5×8 (today 2,5kg)