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

 

2nd training session of Iris and Ilrish

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.