CardioPowerLifting with mindf@#k set ….. pfff

Although the weekly ‘normal’ powerlifting training is lighter than a CardioPowerLifting session, the impact on my body is hugh. Between the sets I take more rest compare the CarioPowerLifting sets, only step by step I go to the edge of my ‘new’ maximum power. The impact of last night ‘normal’ powerlifting training was gigantic. Although my mental focus wasn’t 100% like the weeks before, I pushed my self to make progress compare the week before. So today I had to deal with a really tired and sored body ­čśÇ Therefore I decided to take a little bit more time during my warm-up sets and take a little less weight compare last week Saturday training. So this session lasted 95 minutes.

Program of today:
Planken 5x 35 seconds
Knee raises 5x 15
Goodmornings 5├Ś8 40kg
Squats 2├Ś8 20kg 2├Ś8 55kg 2├Ś8 80kg
Speed squats 5├Ś5 100kg (all sets within 5 minutes)
Mindf@#k set 1x120kg 1x130kg 1x140kg 1x150kg 1x145kg 2x140kg 2x130kg 3x120kg (all reps done in 5 minutes)
Deadlift 3-in-in set (3 sets) 3x120kg 3x140kg 2x160kg (6 minutes)
Romanian deadlift 5├Ś5 90kg
Bench press 2├Ś8 20kg 2├Ś8 60kg
Speed bench 5├Ś5 80kg (all sets within 3 minutes)
Mindf@#k set 1x90kg 1x100kg 1x110kg 1x115kg 1x110kg 2x105kg 2x100kg 3x90kg (all reps done in 3,5 minutes)
FlyÔÇÖs 5├Ś8 5kg
Strechting cycle

Weekly Powerlifting training 28-4-2017

It is/was a strange week. Nevertheless I continue this week training session and tonight I had my weekly ‘normal’ powerlifting session. The warm-up was harder than last week and the will was good. Therefore I took 2x175kg squat (belt) and 2x195kg (belt & sleeves). Squat session I finished with 1x210kg (belt & wraps) This rep was the best of all ­čÖé I controlled the weight and breathing. Deadlift went tough and therefore I decided to deadlift a single with 205kg instead a double. 225kg (belt) went okay for now. Bench press went pretty well the double with 112,5kg went easy. Followed by 120kg (wrist wraps) and I finished it with 1x 125kg (belt & wrist wraps). In my opinion a very nice progression. At this stage I don’t yet what I will do in coming week trainingsession. Tomorrow it is mindf#@k day ­čÖé

Program of today:
Goodmornings 3×8 40kg
Planken 3x 30 seconds
Squats 2×8 20kg 2×8 60kg 5x90kg 3x120kg 3x150kg 2x175kg (belt) 2x195kg (belt & sleeves) 1x210kg (belt & knee wraps)
Deadlift 2×3 120kg 3x150kg 2x180kg 1x205kg 1x225kg (belt)
Bench press 2×8 20kg 8x60kg 5x80kg 3x100kg 2×112,5kg 1x120kg (wrist wraps) 1x125kg (belt & wrist wraps)
Strechting cycle

News item: 26-4-2017

Today I had a meeting with Darryl (Iron House Co)┬áto discuss the follow-up of the masterclass which we held at Iron House Co on 15th April. (picture below is an impression of the day ­čÖé

We can say it was a big succes, so more news will be announced via Iron House Co:
instagram: https://www.instagram.com/ironhouseco/
facebook: https://www.facebook.com/ironhouseco
website: http://www.http://ironhouseco.com/

Same weights as last week felt heavier due sore body :-)

My felt really sore, so I took a little bit more pause between the sets. Thereby this training session take 5 minutes longer than last week. This training I took the same weights, sets and reps as last week Wednesday. This training is meant for recovery, so I will be able to put some weights on the bar during my weekly ‘normal’ powerlifting training (which I do on Friday) Friday it will be my 2nd time to train at Spartacus. Last week it felt unusual. It is still hard for me to operate in a full group of people with a lot of interaction. So that is also a good training to get used to it again ­čÖé

Program:
Planken 5x 35 seconds
Knee raises 5x 15
Good mornings 5├Ś8 40kg
Squats 2├Ś8 20kg 2├Ś8 50kg 2├Ś5 80kg (warm-up sets)
3-in-1 squats (variation of slow, pause & normal squats)
5 sets with 100kg 3 reps slow, 3 reps pause & 3 reps normal (speed)
Deadlift 3-in-1 sets 5 sets of 2 reps 120kg (full, romanian & lift off)
Sumo deadlift 2-in-1 sets 3 sets 3 reps 100kg (full & romanian)
Bench press 2├Ś8 20kg 2├Ś8 40kg 2├Ś5 60kg (warm-up sets)
3-in-1 bench press 3 sets with 80kg 3 reps narrow, 3 reps middle & 3 reps wide grip
4 th set with 75kg & 5th with 70kg.
Strechting cycle

90 minutes workout