CardioPowerLifting 19-4-2017 3 in 1 squats, deadlift and bench press also 2-in-1 sumo deadlifts

Wednesday is the recovery day. Due my sore body and that is good. I take enough time for my warming-up and warming-up sets squats and that felt good. The lightest weight training are the toughest. You need to stay focus. Coming Friday my weekly ‘normal’ powerlifting training. Curious what I’m able to do. Also the training will be at Spartacus, so this will bring some tension to it 🙂

Program:
Planken 5x 35 seconds
Knee raises 5x 15
Good mornings 5×8 40kg
Squats 2×8 20kg 2×8 50kg 2×5 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 2×8 20kg 2×8 40kg 2×5 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

85 minutes workout

CardioPowerLifting 18-4-2017 5×3 120kg squats 5×3 100kg bench press and conventional/sumo deadlifts

Today’s work-out was hard. I keep up the pace between the sets (means less rest 🙂 ) So the weights are light only the speed of the whole workout makes it very tough and a very nice challenge to fullfill the workout.

Program:
Planken 5x 35 seconds
Goodmornings 5×8 40kg
Squats 2×8 20kg 2×8 60kg 2×5 95kg 5×3 125kg
Deadlift 3 sets of 2-in-1 3x140kg directly followed by 3x120kg
Sumo deadlift 3 sets 3-in-1 3x120kg directly followed by 2x125kg and 1x130kg
Romanain deadlift 5×5 70kg
Bench press 2×8 20kg 2×8 55kg 2×5 80kg 5×3 100kg
Shoulder grip bench press 5×3 85kg
Fly’s 5×8 5kg
Strechting cycle

Total workout 85 minutes (all final sets recorded)

CardioPowerLifting session 3-in-1 squats & benchpress and 2-in-1 deadlift + sumo deadlifts

My new way of ‘oldskool’ training is tough, due my sore body after each training 🙂 Therefore is the strechting cycle I use at the end of my training very important for me. Today’s went good and I did some sumo deadlifts for the first time again 🙂
Beaware that CardioPowerLifting is about keep up the pace between the sets, speed (explosiveness), focus (break your mental boundaries) and technique. This al together will gain your maximum strength.

Program of today (90 minutes workout)
Planken 5x 35 seconds
Knee raises 5x 15
Goodmornings 5×8 40kg
Squats (warm-up) 2×8 20kg 2×8 60kg 2×5 90kg
3-in-1 set (for 3 sets) 3×120 5x100kg front squats with 3x70kg
Deadlift 2-in-1 (5 sets) 3x120kg full pull 3x120kg (only lift off)
Sumo deadlift 5×3 120kg
Bench press (warm-up) 2×8 20kg 2×8 55kg 2×5 80kg
3-in-1 set (for 3 sets) 3x95kg 3x90kg 3x85kg
Shoulder grip bench press 5×3 80kg
Fly’s 5×8 5kg
Strechting cycle

Training 16-4-2017 with mindf@#k sets squat and bench press

Due some sore muscles I took today a little bit more time in my warmin-up (sets) therefore my training 15 minutes more time than my normal goal of 90 minutes work out. I find it important to react how my body is feeling. After my warming-up my body felt good and I came good on pace with my “light” 5×5 sets squats with 105kg. These sets did I within 8 minutes. After that I did the “wellknow” mindf@#k set. This set took me less than 5 minutes.
With my deadlift I did 3 sets of 4-in-1 sets (10 minutes) followed with 5×5 romanian deadlifts. The bench press I did the same as the squats. 5×5 80kg (within 5 minutes) followed by a mindf@#k set. Followed with fly’s and my strechting cycle.

Here the summary of the program followed by the video:
Planken 5x 35 seconds
Knee raises 5x 15
Goodmornings 5×8 40kg
Squats 2×8 20kg 2×8 50kg 2×5 80kg 5×5 105kg
Mindf@#k set: 1x125kg 1x135kg 1x145kg 1x155kg 2x145kg 3x135kg 3x120kg
Deadlift 4-in-1 for 3 sets: 3x120kg 3x130kg 2×140 1x150kg
Romanian deadlifts 5×5 90kg
Bench press 2×8 20kg 2×8 40kg 2×5 60kg 5×5 80kg
Mindf@#k set 1x90kg 1×97,5kg 1×102,5kg 1×107,5 1x110kg 2x105kg 2x100kg 3x95kg 3x90kg
Fly’s 5×8 5kg
Strechting cycle

Masterclass at IronHouse Utrecht 15th April 2017

Had a great Masterclass Powerlifting at Ironhouse Utrecht. Informed the participants about the changes they can do in their technique and also the mental part of the sport.

A look at our frist Masterclass with the renowned Powerlifting Coach and Trainer Wim Wamsteeker.

Geplaatst door Iron House Co. op woensdag 19 april 2017

https://www.facebook.com/pg/ironhouseco/photos/?tab=album&album_id=1453180808046590

14-4-2017 normal powerlifitng training weekly check of improving maximum strength

In the philosophy of CardioPowerLifting you have one “normal” powerlifting training. Just to check if your (maximum) strength is improving. This training is the contrary of the CardioPowerLifting session. This means you do less sets and take enough rest between the sets. You shall feel that your body is getting restless and earlier ready to do the next set. Take rest. This training can also be done in 90 minutes.
Watch first last week Friday normal powerlifting training.

And now today’s program:
Because my body felt really sore from the training sessions of this week. I did less in the warm-up excersises (planken & goodmornings)

Planken 3x 30 seconds
Goodmornings 3×8 20kg
Squats 2×8 20kg 2×8 60kg 5x90kg (proper warming-up sets are a must have) 3x120kg 3x145kg 2x165kg (with belt) 2x180kg (belt + sleeves)
Deadlift 3x120kg 3x150kg 3x175kg 2x195kg 2x210kg (with belt)
Bench press 2×8 20kg 8x60kg 5x80kg 3×97,5kg 2x110kg (wirst wraps) 2x115kg (wirst wraps + belt)
Streching cycle

*during my final deadlift set I felt that the pressure in my head was enough. So next my deadlift must go a little easier.

First explanation about CardioPowerLifting

Below the first steps about explanation of CardioPowerLifting

1. light weight
2. keep op the pace / short pauses between with working sets
3. Take your time for your warm-up sets and keep up the pace between those sets.
4. Total training is based on the variations about the powerlifting excercises.
5. Focus on your technique
6. Goal create a mindf*#k during your training session 😉
7. Working sets are maximum 5 reps
8. Weekly you have 1 normal powerlifting training session
9. Focus on a maximum of 90 minutes work-outs
10. Put 3-in-1 excersises in your program (these can be variation of the excersises of in- and/or decrease the weight within the set.
11. Powerlifting = 30% + 30% technique + 40% mental

More explanation about the way of training and specific excersises will come. Like the explanation of 3-in-1 sets 🙂

Please also my ‘basic’ training philosophy at the of the page ‘The Why

12-4-2017 recovery training “my ass” :lol:

Today the focus was on the recovery, because coming Friday the weekly normal powerlifting session is on the program. Therefore lower weights than previous days. Nevertheless the speed of the training was killing 🙂

Program:
Planken 5x 35 seconds
Knee raises 5x 15
Good mornings 5×8 40kg
Squats 2×8 20kg 2×8 50kg 2×5 80kg (warm-up sets)
3-in-1 squats (variation of slow, pause & normal squats)
5 sets with 100kg 2 reps slow, 3 reps pause & 2 reps normal (speed)
Deadlift 3-in-1 sets 5 sets of 3 reps 110kg, 2 reps 115kg and 1 reps 120kg
Bench press 2×8 20kg 2×8 40kg 2×5 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.
Most important in my opinion is to fullfill your set & reps instead of heavy weights 😉
Strechting cycle

90 minutes workout