After Ricky stole my monday spot last week for his blog
I AM BACK  with a vengeance to share some thangzz with you all about my powerlifting WHY. Why? you might think…. well lemme tell you.

A while back I was gifted the opportunity to talk to Maarten Gulickx about  my profession, goals and my life. One of the most important things he shared with me in this conversation was the finding and defining of my
‘WHY’, because at the time my WHY
had been turned in to a complete messy and disastrous  HOW :-(.
Maarten promised me that when I would get back in touch with my WHY, everything I wanted to do, accomplish and go for would sort itself out. It would take time he said, because he is no magician and neither am I , but it would turn out for the better if I just focussed on this essential thing.
And so I did.

Flashing forward; the focussing on my WHY  eventually gave me the space and peace of mind I was looking for.  As expected it took time, effort, moving on from people, places and jobs,  more than several rivers of good ol’  tears but it also blessed me with the love for the sport of powerlifting and the opportunity  to find space in my ‘ life WHY’   to implement  and define my own ‘powerlifting WHY’.

Key ingredients  of powerlifting that influence this last WHY are not only the fact that I strive to better myself everyday but also the fact that in doing so I like to give back to others #representationmatters.  Going the distance, getting my hands dirty and having long term goals also play a big role and of course one  should never forget,  the power of competing for everything you once thought or was told you’d never have or couldn’t do,  can have on a person.

I am really happy that finding my WHY has helped me in my powerlifting journey that  just only passed the two year mark and has already  brought me so much more than I figured it would  around the time my convo with Maarten took place. As we arrived in week 5 of this cycle, my WHY has steered me in all kinds of directions already and April is around the corner with a platform waiting to be directed towards next.   And while coach has been slaughtering me softly on Saturday’s (last saturday he had me do a back-off set of 10 on squats…..)  and I am still figuring out the WHY on these RDL’s that suck the life right out of me every time I look at them,  I will keep at it because in the end  it will be worth it. Because as coach always says; Powerlifting is a metaphor for life. 





H O W . T O . S T A Y . O N . T R A C K |

Week 3 is a fact. I’m getting  the hang of strolling down the city with my gymbag 3 times a week and every Saturday @wimwam’s place. Long days, medium sleep, and enough to eat. This week I’ve noticed that there are some things that drain me. Mostly because of some uninspiring and uncomfortable conversations I had this week.

I’ve told my self to stay on track by just focusing on myself and the things I want to do. Preparation and consistency do lead to succes when applied in the right way. It’s time to dust off some of these skills I possess in that department

Lately ’m keeping myself on track by;
Ø  going to bed on time
Ø  reduce the use of my  telephone (especially before bedtime)
Ø  packing my gymbag the day before
Ø  making sure I have enough food in the fridge 😊
Ø  pick out my clothes the day before (that’s how I get so color coordinated)

I’ve noticed that sticking to these basic and simple things makes my life much easier. It saves me a lot of time and energy that I can use for other things. But what does this have to do with powerlifting you may ask? Well for me it means a lot. If I am slacking on some basic things it eventualy costs me energy I could have used on my performance in the gym; every set and rep. And powerlifting al so consists out of routines. I don’t even know how many squats, bench presses and deadlifts I’ve done these past 2 years.

Slacking is a forbidden word when it comes down to working out with coach Wim. He warned me at the beginning of the training that I would get to know him even more if I thought light about the (light) training.  If I get busted on doing so I’d be in for a surprise And I don’t like surprises so I rather be on my A game. And if @ilyscious does so I need to make sure I don’t follow her lead 😊

Last central training went as planned. I’m getting used to wearing my suit backwards more and more. I’m excited for benchpress every training in a good way. And squats are improving too.

I can say I’m on track for now and aiming to keep doing so. Stay tuned for my powerlift adventures on this page to see If I keep doing so.

Untill we meet again


Unfortunately my abductor let me down…

Yesterday training felt good…..
Squats 3×3 120kg
Deadlift 3×3 160kg
Bench press 3×3 102,5kg

so today I wanted to test my abductor squatting a little bit more weight …… with 150kg…. 1 reps went ok ….. and during the 2nd rep ……. on depth …… spasm and/or cramp ….. So I stopped squatting…. Just in case I skipped my deadlift and did some light weight bench press 5×5 90kg. Fortunately, the pain response is relatively poor. Now wait and see what the physiotherapist says and hopefully I can do some light squats again on Friday.

In the video below you can see what happened during the 2nd rep.


Exciting! test week :-)

Blog by Ricky Bakker

Finally I was allowed to test where I stand. Testing whether all technical work and reflection work are paying off. Testing in Wim style of course. In doing so, I realize that I ‘train’ for 8 weeks with Wim and I didn’t have the expectations to gain alot of pounds – on the barbell that is 🙂 – .

I noticed during the week that I am still a bit nervous with high numbers. It gives me energy but distracts me from the work that has to be done during the week. So focus: on the deload week. Because we still want to pursue flawless work on my technique and posture.

Test training!
In the morning I felt the urge to train bubbling up. I even noticed that I suffered from nerves. Then I thought: hey, you like training .. make it fun. That calmed me down and ensured that I could reflect on what happened later in training with an objective look. In this blog I’ll share with you what happened.

Recently I have noticed that I enjoy squatting very much. I do not need extra motivation. I work hard, I am very stable (even if I say so myself). I also squatted my third attempt as if I would have a fourth attempt. So there is more in the tank. “That’s a NICE FEELING”. So far so good!

Bench press & Ricky
That is not exactly love. I notice that, partly due to hurdles in the body, I find it very difficult to motivate myself at this lift, and give optimal performance. High weights to me, myself and Ricky is equal to:
Lack of focus on technique + a$$ of the bench.

But does your trainer don’t say anything about that Ricky?
Of course he does! Only in the weeks before it didn’t happen. Nevertheless, bench press is feeling pretty strong, despite my a$$in relat from the bench #error.

So what I learned from this?
I made my second bench press attempt :). It felt pretty heavy, but I pressed it. Now the average, not well-thinking, lifter would say: Well come on with those pounds. I decided to play it safe. For me that means I weigh my options conservatively in relation to the extra few pounds that could result in one place higher or lower during a competition/meet. This is important to me because I’m learning to listen to my body.

Deadlift party
For deadlifts, Wim said ……. ! Well…. I’m not going to say what Wim said (I’m going to hold on that a little bit longer). The bottom line is I want to lift ever lift solid and hard. So I do too much. Of course it is not all roses. Because as I shared before, I also have many steps to make.

Reflection is KEY
I’ve come to the conclusion that reflecting on my training sessions works to my advantage. After all, it are the kilos that let you rank higher and not the Wilk’s points. My technique has improved so much. And because of that I experience less pain, and I’m able to load more kilos on the bar. When that time arrives that I believe I’m really ready to lift some more weight then I will definitely have a care free time in the gym and for sure a nice play date with all the plates. Until then, I’ll continue to train hard, play hard and enjoy the ride.

Thank you for reading!

Recovery session in just 45 minutes…..

Although my abductor felt a little stiff and much more than previous days, I did just some light weight recovery session. At the end of the training my leg felt almost the same. Totally recovery of the abductor is coming insight 🙂 Tomorrow I will do some light weight session also and I am planning to do a little bit heavier weights on Wednesday.

Squat 5×3 90kg
Deadlift 5×3 140kg
Bench press 5×5 90kg


Sunday’s are there for me to reflect on the week in general and ofcourse all my powerlift adventures are a part of that. Two weeks in to my new cycle for Nationals and I can say…..I’m still standing 😊


This week I saw different time slots in the gym. Early in the morning, during the afternoon and late nite creeping. Luckily for me the gym is open 24/7. Being the vampire that I am that’s a great outcome.


This week I had a first time deadlift session with a new  kind of resistance. Oh Lord….that’s a whole other ballgame. Focusing on getting my back even stronger and holding the tension during my lock-out will for sure improve this lift.


I also focused on my walk out for squats. Chest up, stand proud and trust the FORCE that’s in me. That counts for all the stuff I do.  While having a sit down with coach this week we also talked about how important it is to get enough sleep and feed of the right nutrition. Something I’ll look in to deeper this coming cycle amongst some other things, and for sure will write about this on here.


All the upperbody accesories are contributing to my bench 😊, al so pretty pleased with that. With a new BENCH SHIRT that will be my new best friend from now on.


Another great friend of mine….my tailor…. did a great job on altering my squat and deadlift suit again. They were still too lose to coach’s opinion. And I agree with him (dont’t tell him that). Ofcourse that means I have to work even harder the coming weeks. Cause equipped lifting  is unforgiving when it comes down to cheating on your technique. Posture is KEY.


But hey…didn’t I tell you a couple of blogs a go that I am up for a challenge? Down below you’ll see a first impression off that…..even picking up the bar needs some extra instruction. Eventualy the bar went UP, and came down.



….Untill we meet again….

Nice Sunday training……

Yesterday I did a light trainingsession within the trainingsession of Iris & Ilrish. Friday I was to tired and gave my abductor some extra rest 🙂

Squats 3×3 100
Bench press 3×3 95
Deadlift 3×160

Today I had 75 minutes work-out and I felt good. Squatted 3×3 140kg (with my Titan Yellow Jackets 😉 Deadlifting went also good and unfortunately in my final set I had some slight reaction in my leg 🙁 Gladly after the set I had no pain reaction 🙂 Hopefully it is just connective tissue adhesion that came loose again…. Glad with 3×3 190kg. Bench press is feeling very good lately and I took a small step back and did 3×3 115kg follow with 3×3 135kg wearing my Titan Super Ram 😀

Star Wars Identities

One of the final days… Star Wars Identities……. very nice pictures taken 🙂
Must have for all Star Wars fans……. included myself…… May the Force be With You…..





Click to photo, to view full size photos 🙂

Just light weight and small step forwards recovery of my abductor :-)

Today I made a small step forwards with the recovery of my abductor. Yesterday therapy was helpfull and with less pain I was able to squat 3×5 90kg and deadlifting 3×3 150kg. The reaction after my training was less than the trainingsession before. My expectations is that I will be able squatting 110kg again and on Sunday 130kg. Bench press felt a little bit stiff and that is what I expected. Last Sunday I had my best bench press session since I start up this new trainingcycle. Still doubting whether I will or will not participate at the Dutch Nationals Equipped Bench Press at 25th of March. A few days until the registration closes……. 🙂