Bench press only today…..

Although my leg/abductor felt much better, I decided not to squat and deadlift today. Maybe some light weights tomorrow, so I can do some semi heavy light weight bench press on Sunday ๐Ÿ˜€ Therefor I bench press only today. 5×3 100kg …….

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 ……ย 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.ย Fortunately, the pain response is relatively poor.ย 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 ๐Ÿ™‚ – .

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 ๐Ÿ™‚ 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

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 ๐Ÿ™‚

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 ๐Ÿ˜‰ Deadlifting went also good and unfortunately in my final set I had some slight reaction in my leg ๐Ÿ™ Gladly after the set I had no pain reaction ๐Ÿ™‚ Hopefully it is justย 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 ๐Ÿ˜€

Star Wars Identities

One of the final days… Star Wars Identities……. very nice pictures taken ๐Ÿ™‚
Must have for all Star Wars fans……. included myself…… May the Force be With You…..





Click to photo, to view full size photos ๐Ÿ™‚

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……. ๐Ÿ™‚

Powerliftster Kensenhuis tilt zich naar brons

Click photo, to read this message at Utrechtse Sportkrant

Good bench press session yesterday

Continue my recovery of my abductor injure…. It takes longer than expected. Nevertheless it gives me time to focus more on my bench press ๐Ÿ™‚ and it works….. Saturday I did 10 sets of 8 reps with 20kg squats and some RDL’s sets…. Yesterday I did some variations squats with just 60kg and deadlifting with 3×3 130kg. On my bench I made 3 reps with 125kg…. and that’s a PR at this stage and I did some bench press with the Titan Super Ram and I finished with 2 reps with 170kg… ๐Ÿ˜€

Today did only some recovery sets ….
Squats 3×3 80kg
Deadlift 3×3 140kg
Bench press 3×3 90kg

Please take your time to read the latest blog of Iris, click here and Ilrish,click here.

Just light weight and empty bar squats

Today I just made 11 sets of 8 reps with empty bar (in different variations) ๐Ÿ™‚ Just to focus on recovery of my right abductor. I can walk and do every thing, only when I generate some pressure I feel pain. nevertheless I can continue my excersises. See what the reaction tomorrow will be and if I can do some empty bars squats again, so I can do some weight on the bar on Sunday ๐Ÿ™‚ After the squats I did some light weight deadlift. Tomorrow I want to do some light weight RDL’s. I used also my new hex bar ๐Ÿ™‚ just for 3 sets for 3 reps with 125kg. Bench press with good and I want to do some heavier light weights on Sunday ๐Ÿ™‚

Squats 5×8 20kg Safety bar 3×8 20kg Rackable Cambered 3×8 20kg
Deadlift 3×3 130kg
Hex Bar deadlift 3×3 125kg
Bench press 3×3 110kg

Do you want to see all deadlift attempts of Iris at the Dutch Equipped Powerlifting Nationals, click here and watch here breaking the Dutch record.