Tough physical training…..

Today’s training was tougher than the past few weeks are going…. My mental energy is much better and therefor I do more ‘normal’ things/work. I skipped the siëstas, so my body / muscles get less rest. So in my opinion it makes sence that the training is tougher than the previous weeks. I took a little bit more time,  completing this training in 65 rock solid minutes.

Squats 3×3 145kg
Deadlift 3×3 175kg
Bench press 3×3 102,5kg

I’m back…

ONE word TWO syllables……keep on reading…..
Yesterday Wim took me for another equipped ride. After the first equipped session I was a little bit nervous to follow up to this second one, but all I can say is “I buckled my seatbelt”. This for sure is gonna be a bumpy ride!

Pjotr van den Hoek  (Netherlands strongest pwrlftr in the -105KG weightclass) was so kind to send Wim the Titan suits needed for this training. Some already worn by him. So I thought I was in the clear.
Well….big mistake. Because the fact that someone already worn the suit doesn’t mean you automatically gain Superpowers. Silly me 🙂
How it all went down;
The raw SQUAT training went well. I felt very strong and with each rep I looked forward to move on to the real deal. Getting in the squat-suit was a little hassle and hilarious at the same time. I had to hang on the rack to get in to it.  And after that Wim lifted me from the ground to make sure the suit was on. Getting my legs strapped was a little less painfull this time around. I still get the feeling as if my legs are getting numb.  And my head is screaming…..GET ME OUT OF HERE. Following Wim’s advice & trainingsschedule these last 4 weeks teached me that I should block these thoughts and stop*wining*.  Let me rephrase that in a positive way: just think happy thoughts 🙂
I’m learning, slow that is, but I’m getting the hang of at least maintaining the mindset of approaching the bar with a positive attitude. Eventhough I am in pain. Unracking the bar needs more practice and patience. I’m used to taking big steps. With this kind of lifting that is not (yet) possible or practical. Every misstep gets me out of the flow and makes me feel the weights inmediately. With the risk of getting out of the groove.
Benchpress *fried* my arms for sure. We tried different shirts but we are still figuring out what shirt works best for me. Let’s say I’m like an “IKEA closet”!! There is always something wrong, missing and the manual is never right.
Deadlifts were a blast. I got several ques on my handplacement, stance and tips on how to use the momentum by speeding up the lift. The suit felt great and is for now the right size. 175KG feels like 100kg. My legs and arms were tired from all the other stuff we had done and tried out.
The day after all I can say is: ONE word TWO syllables = MUSCLE-PAIN…!

Click here to see my performance on squat (3x155KG) & deadlifts (3x175KG):-) or scroll at the end of the blog 🙂
Lucky for me the company Perfect Body is helping me out with that. They are so kind to sponsor my supplements and make sure my vitamine and mineral intake is ON POINT. I can’t express how happy I’m with such a generous act. Thank you Perfect Body for making this powerlifting ride (a little) easier.  I’ll keep my act together and make sure I wont let you down.



Untill we meet again…..

Lighter weights than planned and pleased with my trainingresults

Although I trained with lighter weights than planned. I’m very pleased with the results. Most of all the last week I had a big breakthrough with my mental energy. So I’m doing more things (work related) and

therefore I skipped my afternoon sleeping session 🙂 And I’m still feeling much better than the week before, with less physical rest. I also adjusted my foodprogram and wanted to become  under the 120kg. Combine this and the results, with less physical energy (real power) and that is ok. Mentally feeling much better gives me a lot of joy. The physical strength will come back in the coming weeks, when my body is used to it. Hopefully the sleeptest will make a next step in my personal health. My midnigth sleep pattern is really worse and feeling so much better is really awesome 🙂 During training I took a bit more time between the sets and thus this training took me 90 minutes. Today I worn my Titan Compression socks, fits really great, click here for more information.

Highest weights today:
Squats 3x175kg
Deadlift 3x210kg
Bench press 2x115kg

light training session and training/coaching Iris on training also equipped :-)

Just a light training session for myself today. So I had the perfect energy to train/coach Iris on her classic and equipped training 🙂 Tomorrow she will post her blog on

Squats 3x150kg pause
Bench press 3x90kg
Deadlift 3x165kg

Tomorrow next round for me 🙂

This is 180kg 😉

NIKE oldskool / vintage weightliftingshoes low and/or hig

Still searching for these shoes low and/or high… size 9.5US / 43 EUR

Light session…. set up for up coming light ‘heavy’ session

This week I felt my energy to do this is much improved and this makes my happier 🙂 Therefor I tyred now… because I have to pay the price to do more… nevertheless this tiredness is much better than I had before…. 🙂 I had stiffnes during the warm-up and it is okay to do less…. Most important that I get ready for my next light ‘heavy’ session which I will do probably on Sunday. See how I feel tomorrow morning to do some light training 🙂 Most important Iris is coming over to train tomorrow.  An equipped training session is planned for here… and this will need all the attention. Curious what the next step will bring here in equipped lifting…. Will she be suprised tomorrow ? …… We keep you posted.

Training today:
Squats 3×3 120kg
Deadlift 3×3 150kg
Bench press 3×3 90kg

The new URL/Domain is active :-)

The new URL is active and it forward the athlete blogs of Iris Kensenhuis. 1,5 year ago I meet Iris and Ilrish (here sister) on a Powerlifting work-out I gave at Spartacus Noord-Scharwoude. Unfortunately the Gym is closed after over 35 years. Big Powerlifting legends trained there under the supervision of Henk Keizer. Happy that Henk is still active in the sports as coach of the National team. This was the side step in this blog. After the workshop I stayed in contact with Iris and Ilrish. Since last summer they come over to train at my homegym. During their training I gave advice / suggestions how to improve their powerliftingtechnique. Also adviced them to add some oldskool excersises in their training, when they were training in my homegym. At the end of last year Iris asked me if I want to be here trainer/coach, so she can start a new journey and go to next level as a powerlifter. Because I’m still recovery from aftermath of my operation, I had to think over and over. And I made the decission on my feeling and I’m glad she gave me the opportunity to help/advice here so she can make the steps in here journey. The first is started already. Here first meet will be the Dutch (Equipped) Powerlifting Nationals at the end of februari. Hopefully she will be ready to qualify herself for the European (Equipped) Powerlifting Champions in May 2018. This will be a good step to get prepared for the World (Classic) Powerlifting Championships in June 2018. At the you can read the blogs from Iris and hope you will enjoy reading the experiences of here journey.

Strechting the muscle by adding some light weights

Yesterday I had a restday and the muscles felt a litte bit stiff today. For this reason I added some (light) weights to the excercises, so I can stretch the muscles even more 🙂 Also I’m working on something new and hope to launch it within a few days 😆 Tomorrow I will take some recovery time and have no trainingsession planned 🙂

The work-out was done within 55 minutes.

Squats 3×3 130kg
Deadlift 3×3 170kg
Bench press 3×3 95kg

Mental & phsycal toughest training so far….

Today my lack energy in my mind/brain and body made me f#@k up… sorry for my language. The warming-up was hard…. my heartbeat went up and much higher than it normally goes… Therefor I decided to taak a little bit more time between the squats sets. Still I stayed focused / aimed on my goals of today’s training. In all kind of situations I work with maximum goals and mimumal goals. My trust in myself was not I normally feel. Only I know I have to believe “in the force” and today was it willpower and f@#k it all 😀 Just do It ….. because there are no finish lines …… Technique was enough today to beat the weights. Most important is that despite I have to kind the pressure out of my head….. So I had two tasks …… kind the pressure out of my head and make triples with the weight I had planned….  Below the video of my final sets….. At this stage it all became new personal best with 3 reps 🙂 And yes this afternoon I will take a siesta and I’m proud that I push myself beyond my personal boundaries… Proud on my apprentice that she did the same this week….. and here coming week will be awesome 😉

Squat 3x190kg
Deadlift 3x220kg
Bench press 3x110kg Pleased that my left arm is doing better and becoming stronger….

Light training …….

Yesterday I didn’t train. I took an extra restday. My mind/body felt to tired to train properly. Instead I took a siësta in the afternoon. In the coming days (tomorrow / the day after tomorrow) I want to do a semi heavy light weight trainingsession. So  I did doubles in today’s training. Just to set myself up for this training. It also gives me the possibillity to do a very light training session tomorrow , when I don’t have the energy yet.

Squats 2×2 130kg
Deadlift 2×2 170kg
Bench press 2×2 95kg

50 minutes work-out…