Masterclass Powerlifting at Ironhouse

#Repost @ironhouseco (@get_repost) ・・・ Our second edition off our Powerlifting Masterclass with @wimwam1 was the best one yet! So many enthusiastic and passionate people training and learning together. We want to give a big thanks to everyone who came to our Powerlifting Masterclass seminars and a huge thank you to the main man himself, Wim, for partnering up with us for these seminars. We are truly grateful to know and work with such an experienced, trainer, coach and athlete and look forward to other projects in the future! Want to learn more about Wim? Check out his page @cardiopowerlifting and check out @titannetherlands for awesome lifting gear! #ironhouse #ironhouseco #teamironhouse #powerlifting #powerliftingmasterclass #masterclass #wimwam1 #wimwam #knkfpowerlifting #knkf #krachtsportnl #seminar #coaching #dutchpowerlifting

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Training 20-6-2017 squats, deadlifts and bench presses…..

Normally during this time of year I’m training for the European Masters in July and I have than totally focus on my training. Now I’m not training for any up coming meet, it is hard to focus on my training. When you competiting for over 30 years, my goal(s) to train are set during the year. And at this stage I really don’t know…… 😀 Strange feeling….. See what it will bring in the future 🙂 So today I had an earlier low weight training (again). The temperature in the Netherlands are good (hot), so earlier work-outs are better to do than in the afternoon and/or evening in my opinion……

45 minutes…..
Squats 2×8 20kg 2×8 50kg 2×5 80kg 5×3 110kg (pause squats)
Deadlift 5×3 130kg
Bench press 2×8 20kg 2×8 50kg 2×5 70kg 5×3 90kg

Awesome performance by the sisters Kensenhuis at the DRC Cup 2017

Iris & Ilrish did a great job at the DRC Cup 2017. Both won the title (Iris in -84kg class and Ilrish in the +84kg class). Awesome performance at the deadlift. Iris deadlifted 200kg. Ilrish is the first female classic powerlifster who deadlifted 210kg in the Netherlands. Below the videos of their meet.

New Masterclass coming up :-)

More information will be posted on the facebook pagina Ironhouse and/or website of Ironhouse. Love to meet the powerlifters of the future 🙂

The first Powerlifting MasterClass with Wim Wamsteeker was a truly great day and an amazing seminar!So great that we…

Geplaatst door Iron House Co. op maandag 8 mei 2017

Tough CardioPowerLifting session :-)

Saturday I decided to go not ‘heavier’ this week. So I added 1 variation to my squat session today. Instead of 3-in-1 squats I did 4-in-1 squats and that was tough and gave a satisfied feeling.

1 set 4-in-1 squat means 12 reps in 1 set 🙂
3x120kg 3x100kg 3×80 and 3x60kg (no hands front squats)
With little rest breaks this is tough. You feeling a nice pump in your body. Also by changing the weight on the bar by yourself, your breathing is going upwards and that making it harder. Additionally, it’s a separate experience that you feel comfortable in the set to recover it by lighter weight. This increases your explosiveness.

Also did 3-in-1 conventional deadlift 3x full pulls, 3x romanian and 3x lift off with 120kg for 5 sets. Followed by 5×3 sumo deadlift with 120kg.

Bench press felt good and easy 🙂 3-in-1 with 3 reps 95kg 90kg and 85kg. Finished training with 5×3 80kg shoulder grip.

Full overview of today’s program:
Planken 5x 35 seconds
Knee raises 5×15
Goodmornings 5×8 40kg
Squats 2×8 20kg 2×8 60kg 2×5 90kg
5 sets 4-in-1 set 3x120kg 3x100kg 3x80kg 3x60kg (front squat)
5 sets 3-in-1 set conventional deadlift 3×120 full, romanian and lift off
5×3 120kg sumo deadlift
Bench press 2×8 20kg 2×8 60kg 2×5 80kg
3 sets 3-in-1 3x95kg 3x90kg 3x85kg
Shoulder grip bench press 5×3 80kg
Fly’s 5×8 5kg
Strechting cycle

Needed some more rest, so 100 minutes work.