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…

Mentally a tough training, so I kicked my ass….

This morning I woke up and again, like a lot of days the last year after my operation, I felt that I had a lack of (mental) energy… Every thing I do, cost my (too much) energy….. A lot of things I did in the past by myself, without thinking, cost my now energy…. I have to remember myself to do the things which I have/want to do…. A lot of things I write in my agenda…. and yes…. this cost also energy…. Therefore I leak unnecessary energy….  This is how I maintain the vicious circle …….. And I don’t like that…… So I kicked my ass on today’s  training and wanted to focus myself onto the upcoming meet…. Although I don’t know if I will compet, I know this helps me to get focus…. Ofcourse I know I will pay the price (because I will be died tired this afternoon and I thought by myself F#@K IT)

The warm-up went laborious and the squats felt the hardest of all today (check the video below) Nevertheless I didn’t squatted 3x160kg (without belt/sleeves) yet, when I started training again in November…. So game on…. After that I deadlifted and set by set it felt easier…… I was aiming for 197,5kg for reps…. After I did 3x 185kg it felt I could deadlifted even more….. Nevertheless I keep hold on my program and my philosophy “keep hold on your program and you have also the opportunity to go “lighter” NOT “heavier” 😉 Somebody told me: Practices what you Practices…huh Preach?! So I do…. and gave my apprentice an example… 😉 Bench press went also better set by set…. At this moment I got still the nerve injure in my left arm and I got less power and the reps with 107,5kg felt easy also……

Like Rob Cross said yesterday in his interview after he won the World title darts:  Give yourself the opportunity to go for it and push yourself towards your limits and beyond……..

May the Force be without 😉

My oh My….

My oh My….

Where did I get myself in to? That is a question I get asked a lot lately. But it is al so a question I ask myself. :-). I don’t believe in New Years resolutions. I believe in adventures whole year around meaning: Improving my technique | Working on my strength| Building experience. Change will come if you open up to it.

Whilst talking ….
with @wimwam1 [Wim] during one of our trainingsessions he told me it was possible to try some equipped lifting. It would be fun he said. Mostly because with equipped lifting your technique is ‘key’, slacking on it is unforgiving and will determine how you get through your attempts. A long the side of your focuss, will and intentions.

I’m known….
for asking questions but al so for trying out new stuff. Before even knowing where I get myself in to. It has something to do with being curious and trying to improve myself and see what I’m capable of. December 2016 and in in the beginning of 2017 I tried equipped lifting on a squat before.

At one of those occassons I could not get out of a squat with 160KG. What I still remember to this day is how it feels to don’t get up and sit your ass D O W N, al so known as 3 red lights.
I can tell you that with your legs strapped it is not that easy to get up by yourself anyway. Eventhough I didnt made that attempt I kept wondering how it would feel being able to master such a craft.

Here we go….
This time around I had a full equipped training. The equipped training started after the classic/raw training of each segment was done. In my mind I was like; Huh mate are your freaking kidding me? How can one manage to recharge themselfs to keep on lifting.

Let me break my third (squat) equipped experience down in the following steps:
1th step….Try to find the right size suit…
2th step….Try to get in that suit…
3th step….Ask for help to wear that suit…
4th step….Stretch your legs to get strapped…
5th step….Trying not to hit someone for getting the straps on…
6th step….Receiving help to get up…
7th step….Approach the rack…
8th step….Manage to get in the rack…
9th step….Realising that your C R A Z Y…
10th step….L I F T.

Getting strapped….
Felt kinda painfull at least for me. Wim was having a blast and said he’d put the straps on losely. I think he has another dicitionary than I have. Luckily the uncomfortable feeling faded away when I noticed I was able to wiggle towards the bar, after he helped me to get up. Focussing on bending my knees, trying to create the right speed and let the equippment work for me was a big task. Feeling all this weight on my back was epic besided the fact it burned like #hell hitting dept. It felt like magic getting out of the 170KG squat attempt though.

I am working on my bench. Unfortunately I wasn’t able to bench in a shirt yet! Due to the fact there was none available in my size. I’m looking forward to do so, cause knowing how to bench is something I’m eager to learn and needs a lot of work.

Caught me by surprise….
On deadlifts I managed to feel what equippment can do for you if the technique is on point, you keep your cool and keep pulling. I was amazed with the amount of speed that made the 180KG deadlift come U P. It caught me by surprise in this loose suit 🙂

2017 is coming to it’s end….

and I did my final training….. The training was mentally and psyhically very tough… Thinking over about this year…. the beginning and the ending of this turbelent year…. Uncertian what the new year will bring… The results of the neuropsychological tests  and MRI will be discussed in January and I’m hoping that answer can be given and I can settle my life with the ‘new’ Wim and generate the power what I was used to focus on the bright future…. Step by step expecting that I cann’t control everything about myself….. My brain is working by it self 😀

Training (within 1 hour)
Squat 3×3 110kg
Deadlift 3×3 140kg
Bench press 3×3 80kg