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Cardiopowerlifting 11-4-2017 squats, interval deadlift and bench press

afbeelding van Wim

Cardiopowerlifting.com is on air smiley I work with a new software program there for it will take some time to adjust my new site. So that is the second challenge for me, together to promote my new (oldskool) way of training.

Program today:
Planken 5x 35 sec
Knee raises 5x 15
Goodmorning 5x8 40kg
Squats 2x8 20kg 2x8 60kg 2x5 90kg 5x3 120kg
Interval deadlift 5 sets of 2x 140kg + 3x120kg
Bench press 2x8 20kg 2x8 60kg 2x5 80kg 5x3 95kg
Shoulder grip bench press 5x3 82,5kg
Fly's 5x8 5kg

90 minutes workout 

filmpje: 

News...... I claimed www.cardiopowerlifting.com :-) Training today..

afbeelding van Wim

Thanks to Ilrish and Iris to motivate me to claim www.cardiopowerlifting.com ..... See if this give me new energy and focus to have some contribution to the powerlifting sport..... and give myself new goals to accelerate my maximum power to train with light weights in a cardio setting. Variations of the powerlifting excersises in a quick pace and short rest between the sets. Keep you posted!!!!

Program today:
Planken 5x 30 sec
Knee raises 5x10
Good mornings 5x8 40kg
Squats 2x8 20kg 2x8 60kg 2x5 85kg 3-in-1 set 3x110, 5x90kg and front squats 3x60kg for 3 sets
Deadlift 3-in-1 set 3x110kg 3x120kg and 3x125kg for 3 sets
Romanain deadlift 5x5 90kg
Bench press 2x8 20kg 2x8 50kg 2x5 70kg 3-in-1 set 3x90kg 2x85kg and 3x80kg for 3 sets
Shoulder grip bench press 5x5 75kg
Fly's 5x8 5kg
Strechting cycle

filmpje: 

News...... I claimed www.cardiopowerlifting.com :-) Training today..

afbeelding van Wim

Thanks to Ilrish and Iris to motivate me to claim www.cardiopowerlifting.com ..... See if this give me new energy and focus to have some contribution to the powerlifting sport..... and give myself new goals to accelerate my maximum power to train with light weights in a cardio setting. Variations of the powerlifting excersises in a quick pace and short rest between the sets. Keep you posted!!!!

Program today:
Planken 5x 30 sec
Knee raises 5x10
Good mornings 5x8 40kg
Squats 2x8 20kg 2x8 60kg 2x5 85kg 3-in-1 set 3x110, 5x90kg and front squats 3x60kg for 3 sets
Deadlift 3-in-1 set 3x110kg 3x120kg and 3x125kg for 3 sets
Romanain deadlift 5x5 90kg
Bench press 2x8 20kg 2x8 50kg 2x5 70kg 3-in-1 set 3x90kg 2x85kg and 3x80kg for 3 sets
Shoulder grip bench press 5x5 75kg
Fly's 5x8 5kg
Strechting cycle

Cardiopowerlifting with girls from Bas Coaching and myself :-)

afbeelding van Wim

Today my  girlfriends Iris & Ilrish and Su came by for a light cardiopowerlifting session. In one word it was "GREAT". They won't forget this light cardiopowerlifting session and maybe and/or might they have learn something about their self. I joined the training and in the last squats set Ilrish decided my weights. In the video I made a complications of our final 5x5 sets squats, followed with the cardioset cheeky Deadlift the 'heaviest' single and final "after set". We didn't recorded the bench press 3-in-1 sets.

Program:
Planken 5x 30sec
Goodmornings 5x8 40kg
Squats 2x8 20kg 2x8 60kg 2x5 80kg 5x5 100kg cardioset: 1x120kg 1x135kg 1x140kg 1x145kg 1x150kg 2x137,5kg 3x135kg 3x132,5kg 2x130kg 3x120kg
Deadlift 3x3 110kg 1x140kg 1x160kg 1x177,5kg 5x150kg
Bench press 2x8 20kg 2x20 50kg 3x3x3 80kg (narrow, middle and wide grip)

filmpje: 

warm-up 5x5 follow with 4 or 5 singles in the same set up and after that back

afbeelding van Wim

A new challenge to make myself tired is to do my normal warm-up and warm-up sets. Followed with a low weight 5x5 and doing the sets in a few minutes. Today I followed that with in one set of singles. After each single I put some weight on the bar. Did that for 5 singles and after that I did make almost the same sets back to the starting weight.

Program:
Planken 5x 30 sec.
Knee reases 5x10
Good morning 5x8 40kg
Squats 2x8 20 2x8 60 5x5 90 single set with 110, 120, 130, 140, 145, 140, 130, 120 & 110 
Deadlift 5x5 110 single set with 130, 145, 155, 165, 175, 165, 145 & 130
Bench press 2x8 20 2x8 55 5x5 75 single set with 90, 95, 100, 105, 107,5, 105, 100, 95 & 90
Fly's 5x8 5kg
Stretching cycle

filmpje: 

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