Light weight training session…. and some health update

Yesterday I recieved the results of my sleeptest. No weird observations were made in the results. Only I got still the problem that I wake up at least 5 times a night. Therefore we started last night with some medication. Curious if this will help me sleeping during the whole night, instead of waking up….. keep you posted 🙂

Today’s training was done within a hour. Light weights squats and front squats. Mainly focus on allowing my right abductor to bleed through to restore recovery. Squatting went better than the previous day’s. Hopefully I can increase the weigths tomorrow. With deadlifting I felt the tension in my right abductor and therefore I don’t put maximum pressure on my legs to lift. Therefore I lift more with my back, than I normally do. So an alternative RDL’s hahahaha Put a little more weight on the bar than previous days 🙂 Bench press is feeling good and so I did 3×3 105kg (legs up).  See if I can manage 5 reps at the end of the week with 110kg (legs down) 😀

Squats 3×5 90kg
Front squats 3×3 60kg
Deadlift 3×3 180kg
Bench press 3×3 105kg

Today recovery session …..

Although I have a little reaction on my right abductor, I’m pleased how the recovery is going. Therefore today lighter weights than yesterday. Tomorrow even less weight than today with the squat, so I can move up the weights with the deadlift. Bench press felt steady again.

Squats 2×5 80 3×100 5×80
Deadlift 3×3 160kg
Bench press 3×5 95

55 minutes work-out

I T ‘S | A L M O S T | F I N A L |

The countdown…

Progress in recovery abductor injury …. step by step …

Step by step the abductor of my right leg is feeling better. Although in my 2nd set with 120kg squat it became worse and therefore I didn’t do my 3rd set with 120kg. I did 3 slow reps instead with 60kg. With my deadlift I kept the weights lights, so I could focus on the movement of my right leg. The deadlift sets felt okay, compared to the last few trainings after the injury 🙂 Bench press is becoming better and better the last few weeks and today I pressed finally 3 reps with 120kg again :-).

In the future 5×5 ????

Followed with  Titan Super Ram sets 😀 and I finished with 3 reps with 150kg 🙂 So a very nice training…… In the coming weeks I want to try out a loose Titan Super Katana Low Cut bench press shirt. For today it was to early to do so 😉

Squats 2×3 120kg followed with 3x60kg
Deadlift 3×3 140kg
Bench press 3x120kg and Super Ram 3x150kg

Lack of energy …. so glad I had an recovery training :-)

Still some problems with my right upper leg abductor so I had to do some light recovery training today. Very glad with it, because I had lack of energy. Yesterday I did to much and was late at home. Very light weights, so curious what the reaction will be tomorrow.

Squats 3×5 80kg
Deadlift 3×3 120kg
Bench press 3×3 95kg

Small mistakes makes you focused….

Yesterday’s training felt good at the start and therefore I was easygoing during my squats sets. For a moment I let go of my focus on my technique and strained my right abductor in my 2nd set in 2nd rep. Nevertheless I continued my training and did my 3rd set and bring back my focus on my technique. Gladly I strained lightly my abductor and was able to deadlift. My starting position was a little higher than I normally do. The focus on my technique helps me to work around the (small) injury. The abductor is helping ‘the core’ of your upper leg and when you can stay focus on your technique you can do more what you think than on that moment 😉

Please also read yesterday’s blog of Ricky Bakker, click here!

1 hour work-out:
Squats (wobbly) 3×3 100kg + 40kg dumbells
Deadlift (chains) 3×3 160kg + 20kg chains
Bench press (wobbly) 3×3 75kg + 25kg plates


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.

Oldskool training…