Yesterday evening I had an impressive weekly ‘normal’ powerlifting session. I keep myself within my ‘basis level’ with the weight and was able to squat a new PR in reps with 195kg (for 3 reps) and deadlifted a new PR in reps with 205kg (for 3 reps also). With new PR I mean a ‘personal record’ after my operation.
Today it was mindf@#k day 🙂 Belief me that is very heavy mentally and physical. You have to push your personal engine on an on. What a mindf@#k is making special, is that your body is ‘recovery’ during the set when deload the weight towards your starting weight 🙂
With squats I used the same warm-up 5×5 with 100kg and with the mindf@#k set I was able to squat at the top of the set 160kg 🙂
During the 3-in-1 deadlift I did the same weights as last week Saturday, only I added 1 rep with 160kg (3 reps…. pffff). And with the mindf@#k set bench press I finished at the top with 117,5kg. Today I pushed myself towards my new limits 😀
Program:
Planken 5x 35 seconds
Knee reases 5x 15
Goodmornings 5×8 40kg
Squats 2×8 20kg 2×8 50kg 2×5 80kg
5×5 100kg (within 4 minutes and 30 seconds)
Mindf@#k set 1x120kg 1x130kg 1x140kg 1x150kg 1x160kg 2x150kg 2x140kg 3x130kg 3x120kg (5 minutes and 30 seconds)
Deadlift 3-in-1 (3 sets) 3x120kg 3x140kg 3x160kg
Romanian deadlift 5×5 90kg
Bench press 2×8 20kg 2×5 55kg
5×5 80kg (within
Mindf@#k set 1x90kg 1x100kg 1x110kg 1x115kg 1×117,5kg 1x115kg 2x110kg 3x100kg 3x90kg (4 minutes)
Fly’s 5×8 5kg
Strechting cycle
Between romamian deadlift and bench press I took some extra rest, so I had enough energy to fullfill the bench press session and had the power to push myself to my next level 🙂 Therefore this session lasted 95 minutes instead of the ‘normal’ 90 minutes.
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