Exciting! test week :-)

Blog by Ricky Bakker

Finally I was allowed to test where I stand. Testing whether all technical work and reflection work are paying off. Testing in Wim style of course. In doing so, I realize that I ‘train’ for 8 weeks with Wim and I didn’t have the expectations to gain alot of pounds – on the barbell that is 🙂 – .

I noticed during the week that I am still a bit nervous with high numbers. It gives me energy but distracts me from the work that has to be done during the week. So focus: on the deload week. Because we still want to pursue flawless work on my technique and posture.

Test training!
In the morning I felt the urge to train bubbling up. I even noticed that I suffered from nerves. Then I thought: hey, you like training .. make it fun. That calmed me down and ensured that I could reflect on what happened later in training with an objective look. In this blog I’ll share with you what happened.

Recently I have noticed that I enjoy squatting very much. I do not need extra motivation. I work hard, I am very stable (even if I say so myself). I also squatted my third attempt as if I would have a fourth attempt. So there is more in the tank. “That’s a NICE FEELING”. So far so good!

Bench press & Ricky
That is not exactly love. I notice that, partly due to hurdles in the body, I find it very difficult to motivate myself at this lift, and give optimal performance. High weights to me, myself and Ricky is equal to:
Lack of focus on technique + a$$ of the bench.

But does your trainer don’t say anything about that Ricky?
Of course he does! Only in the weeks before it didn’t happen. Nevertheless, bench press is feeling pretty strong, despite my a$$in relat from the bench #error.

So what I learned from this?
I made my second bench press attempt :). It felt pretty heavy, but I pressed it. Now the average, not well-thinking, lifter would say: Well come on with those pounds. I decided to play it safe. For me that means I weigh my options conservatively in relation to the extra few pounds that could result in one place higher or lower during a competition/meet. This is important to me because I’m learning to listen to my body.

Deadlift party
For deadlifts, Wim said ……. ! Well…. I’m not going to say what Wim said (I’m going to hold on that a little bit longer). The bottom line is I want to lift ever lift solid and hard. So I do too much. Of course it is not all roses. Because as I shared before, I also have many steps to make.

Reflection is KEY
I’ve come to the conclusion that reflecting on my training sessions works to my advantage. After all, it are the kilos that let you rank higher and not the Wilk’s points. My technique has improved so much. And because of that I experience less pain, and I’m able to load more kilos on the bar. When that time arrives that I believe I’m really ready to lift some more weight then I will definitely have a care free time in the gym and for sure a nice play date with all the plates. Until then, I’ll continue to train hard, play hard and enjoy the ride.

Thank you for reading!

Technique is more important than heavy training

Blog by: Ricky Bakker

Who does not know that expression? Everyone does, and I hear around me that technique is extremely important. I think so too. But do we really do that, and is that really something that you have to do endlessly. I ask myself out loud.

In my new training method, well Wim’s, technique stands central, we are also critical of the technical part. But we also work hard, we also lift relatively heavily. Because that is ultimately our goal. Getting stronger!

For me it remains difficult, I want to see those pounds on the bar. Prove that I have become stronger. Wim ensures me that I give gas but not tooooo much. Going heavier than the schedule is a no go (in his opinion).  But will I than become stronger?

Yes absolutely, last week I ended with the most stable squat on high kilos ever. 🙂 Oh and you saw the speed of my deadlift and that in 1 set for 3 reps.

Do you know what a good techniuqe does with my body? It reduces my muscle pain / injures, without having to go to the physiotherapist. So form is more important than I thought.

Since I am at Wim, we evaluate each session. Sometimes short (I’ve often hear more tension here, double elastic, etc.) and sometimes longer about the way how to train (attitude / mental approach).  The always recurring questions: what do you see yourself?  What do you think of it yourself? What did you feel? They ensure me that I am not a robot athlete but someone who thinks, feels and learns.

Evaluating helps me to see where the mistakes are, what is going well, what is improving and gives me the opportunity to adjust thimgs during my training.

My progress is in various parts. Nice that this is taught to me.


F A I L I N G  I S  YO U R  B E S T   M A S T ER
Eight weeks back I had no idea where I got myself in to. I think I know a lot more since then, but I am still searching fore  some overall clarity. I am learning new stuff by doing new things.  It gives me a new understanding about what I’m capable of doing. Am very gratefull for it.
Overall I can say that some things feel good and a lot feels akward. And that akward feelling makes me somewhat insecure. It’s not a big deal…but enough of a deal for me to point it out. Knowing that it eventualy will make me embrace that feeling.  As I heard today (watching the Winter Olympics) that even the best of the best (top) atheletes have insecurities.

This week most things I planned went as planned!
Particularly me following my training in the order I’m supposed to: 1,2,3, 4 and not 1,3,2 and 4. 😊

I wouldn’t be me (silly human) if I didn’t mess something up. Ofcourse misloading plates during one of my work outs. Due to lack of my counting ability. This mistake came to bite me in the a$$ during this central training. I wasn’t able to hit all the numbers like I wanted to. Well you live and you learn right?

And F A I L I N G is a part of that. I’m learning to accept and adapt to this roalercoaster ride. Eventhough it’s difficult from time to time. But I’m learning from the best Master.

Untill we meet again..




Week 1, Wim style ..

blog by: Ricky Bakker

My first week of training is over. In general this is called ‘light’. It would be, if you take long and long breaks, technicalities neglected. But let this be exactly what we are working on.

For me, this is, for the time being, a super way of training. Why you might think! It’s all because I notice that my aches have the time to recover. I also feel that I can become less uncertain during the lifts. Due to the fact that a lot of attention is paid to my technique. I have had one training that was high in the amount of kilos. I can not yet notice that a transfer has been made but that will undoubtedly come. What has come to my attention is that I am much more aware of my technique and even more aware of this sport by making a small evaluation after each training session. That even after 1 week. That is why I am more curious about what is yet to come. After all, I am only one week away. In any case, this promises to be an interesting ride!

Joost de Groot thank you for the compliment

Thank you for the compliment @grootjoostde You did it awesome…. #Repost @grootjoostde (@get_repost) ・・・ I’m really happy with my results at the nationals; I have finally fully enjoyed a meet again. Competition prep this time was, besides strict, also very enjoyable because of the support of other motivating and motivated people. @sandrawildeman , for example, did a perfect job as a coach, even though she was not able to get the numbers she herself came for. She knows how to calm me down when necessary, but she’s also great at getting me fired up, as you can see in the picture. She chose my attempts very strategically, which greatly helped me claim a place on the podium for the third time this year. Additionally, @cardiopowerlifting has been a great support lately: Mentally, I have never felt stronger! Thanks, @wimwam1 I am also very fortunate to always be able to count on the support of an amazing group of people! I’ve wasted no time and have already started my preparations for 2018. I very much look forward to another great year of lifting and comradery. #power #powerlifting #squateveryday #squats #benchpress #deadlift #strong #coaching #teamsandra #teamseabert #Motivation #happy @miss_spikkel

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No Pain No Gain….

Awesome performance of the sisters Kensenhuis at the Dutch Classic Powerlifting Nationals. Ilrish recovering from a leg injure and decided 3 weeks to skip this Nationals…. With hard work on here side, she turned it around and hit the platform Yesterday… And finished it with a National record deadlift! Welldone…..










And then National record holder Iris……. lifted the highest deadlift ever by a dutch female deadlift at an Classic Powerlifitng meet 220kg!!! Really awesome. I’m pleased to have them  training in my homegym sometimes and give them small help / advice, so that they can make their next step(s). Thank you 😀

Training experience of Ricky Bakker

Wim ‘van Gaal’ Wamsteeker (by: Ricky Bakker)

Everyone knows in the meantime that a trip to Wim is a journey itself. He just lives far away from the rest. At my DRC Cup Wim coached me towards mine first 9-out-9 meet. During the meet I have some strugles to handle and during that meet I started to know Wim a little bit, he is doing things differently to push towards and/or you beyond your own boundaries. Since then I got the idea to train at Wim’s home gym. Also through the stories which are told be the others.

Now it was so far, we first talked. Get to know each other better. Here I noticed that it would be an interesting day. Once in his impressive home gym I noticed that there really is a nice training atmosphere.


I think many other lifters with me, have their own routine to warm-up. I followed Wim’s. And these exercises have already got me pretty tired. But we did not use heavy kilos. Everything ‘light’ as it is called, and yet I still have muscle pain after three days.

Then we went to work according to plan, squats, bench presses and deadlifts. Tempo changes, kept sharp, made sure that this was not an easy day. Powerlifter are relatively lazy, you know what I mean. But here was more than just physical training. I became mentally tougher. According to Wim he was still very nice to me. He placed his ‘finger’ in the in center of painful spot. . As Claudia did, it was my

turn to let go some tears. Wim broke me, but the intention was to let me learn from it and me push me to lift the weights I wasn’t able lifted before in the training session.

The lesson, one of many, that has been very important to me is that you have to focus on what is important and keep your faith. Faith and confidence in your own abilities. Shake IT or!

Maybe you wonder about the title of this blog. As I watch Louis van Gaal in the media, and the documents I read about him, he sounds like a trainer who wants you to open your eyes. So when you asked him a questions, he gives you the answer which is another question.
Breaking down and building up in a safe environment. Exactly what I need (So now and what is next!)

Thank you Wim van Gaal!

Mindset is everything

Mindset is everything (by: Claudia Oudijk)

After three hours of travelling to Limmen (where would I be without Google maps?) I finally arrived at Wim’s house. When I was only five minutes at Wim’s house I was already crying (due stress at work, a sore back and some direct questions of Wim).

After the first time crying it was time for some squats. I know I am a lazy powerlifter and the more Wim said I was lazy, the better I squatted.


The more I say or think about it, the more focus I get during my training. Or during work. The body achieves what the mind believes…|
Even how bad everything goes, you can still do squats at 75%. Or 85%. Or 90%. Or more.
One step back, two steps forward. Or was it three Wim? 😉

Do you know how long twenty-one takes? No? Well, try while benching. When you hate benching. And when you don’t want to listen, then you have to feel it. I learnt a lot during this day, it was a very productive training.

The atmosphere was awesome and the company of the Kensenhuis sisters was also great. Between the heavy lifts we talked and laughed (sometimes, when not crying).

Thanks for everything Wim, for the tips, tricks and saying the things I don’t want to hear but need to hear to focus myself in training.
I’m really looking forward the next training.

Being able…being stable…being equipped

Being able…being stable…being equipped

Entering the world of powerlifting for little over a year now. Not knowing that this was a start of learning that there is way more possible than you ever imagine.

Some of the masters in this field convided me in the secret that CLASSIC/RAW lifting did not exist when they started.

Me….newbie….in this field can’t even imagine how that looked like but most of all how this feels like. A part of me and my partner in crime @ilyscious are curious about this world of dynamics that seems to be the crème de la crème of lifting.

Well….speak your wishes outloud in the presence of  Wim Wamsteeker and you know you will regret it in the same nano second  🤔.

14/10/17 I will never forget….!

When we tried to find a benchshirt in Wim’s collection there were a zillion custommade to choose from. We had the honour to get in his zero XXXX shirt that he worn at one of the competitions he participated last year 👨‍🏭.

Ofcourse I felt the superhero in me come out knowing I’d bench like I never benched before. Luckily for me I now can say I still have all my teeth.

Placing the bar on the right spot and pressing through the sticking point.  #OMG #PAIN #POINTOFNORETURN.

How do people go through such pain for fun 👀👀👀. That was my initial thought. But holy guacamoly how cool is it to bench more than you have ever benched!!!

It felt like #MAGIC.

For sure we will be back for more.