Blog van Wim

cardiopowerlifting 3-in-sets 3x3x3 :-)

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Still searching how I can challenge myself with low weights. Most important is to take less rest between the sets, this helps me to get tired. Just for fun and to recover from training of yesterday, I did 3x3x3 

Program:
Planken 3x 30 sec
Knee raises 5x10
Squats 2x8 20 2x8 60 2x5 80 3x3x3 100, 95 & 90
Front squats (no hands) 5x5 60
Deadlift 3x3x3 130, 120 & 110
Romanian deadlift 5x6 90
Bench press 2x8 20 2x8 50 2x5 70 3x3x3 90, 85 & 80
Shoulder grip bench press 5x5 70
Fly's 5x8 5

 

filmpje: 

Training together with Bart :-)

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Today I trained with Bart. Bart wanted some advice, so what is better than pratices it :-) So we did some cardiopowerlifting :lol: Our training took a litte bit than 1 hour. My training excercises and weights.

Planken 3x 20sec
Goodmorning 5x8 20kg
Squats 2x8 20kg 2x8 50kg 2x5 70kg 2x3 90kg 2x2 110kg
Front squat 3x3 70kg
Deadlift 2x5 90kg 2x3 110kg 2x2 130kg
Romainian deadlift 5x6 70kg
Bench press 2x8 20kg 2x8 50kg 2x5 70kg 2x3 85kg 2x2 95kg
3-in-1 bench press 5x3x3 75kg

filmpje: 

Training aimless after 32 years is tough.....

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Last two weeks I didn't train. Follow a course for 4 days and went for 5 days holiday to Valencia..... At this stage I have to figure out how to accept my new world. Not training for meets and this after 32 years competition is tough...... Sometimes I have some ideas to starting lifting on meets on a much lower level.... Only the big question is: What is a lower level and can I manage myself to hold back the pressure and don't doing to much......  many questions come into my head, and at the moment it is not easy to find the answers. Now the next few weeks to train lightly and make sure I'm physically feel better. I hope to find new goals, so that I can stuff targeted actions. It is okay it will take some time.

filmpje: 

Cardiopowerlifting and making singles to figure out my limit for now....

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Coming 2 weeks I won't train much laugh Tonight I will started a training for 4 days at NTINLP. The training is called "code RED" surprise At this stage in my life I like when people are helping me out. You can imagine that my mind is working overtime, due things what happened with my illness / family circumstances. And coming Friday I will go to Valencia with Mirella for a few days heart It is a good time to draw a line under the past few months. 

Nevertheless I'm glad I can train and I have to train "light". What is light? The weights I lift much go 'easy' so I don't have any (or very less) pressure on my head. Because the coming 2 weeks it was for me the time to figure out what my 'limit' at this stage is. Therefor only squat, deadlift and bench press on my cardiopowerlifting program yes All sets where done with 75 minutes yes Although the weights are light, due less rest between the sets, I'm sweating surprisecheeky

Program for today:
Goodmorning 5x8 20kg (empty bar) for warm-up
Squat 2x8 20kg 2x8 60kg 5x80kg 3x100kg 1x120kg 1x135kg 1x145kg (with belt) 1x152,5kg (with belt, new PR wink) 3x3 105kg
Deadlift 3x120kg 2x140kg 1x160kg 1x175kg (belt) 1x185kg (with belt, new PR yes) 3x3 130kg
Bench press 2x8 20kg 2x8 40kg 5x60kg 3x80kg 2x95kg 1x102,5kg 1x107,5kg (wrist wraps)  1x112,5k (wrist wraps & belt, new PR smiley) 3x3 87,5kg

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Recovery training :lol: .... 3-in-1 squats & bench press and some deadlifts

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Just recovery training, together with my collegue. He wanted to experience some cardio powerlifting :-) Tormorrow he we know what it is :lol:

Planken 3x 30 seconds 
Goodmornings 4x8 35kg
Squats 2x8 20kg 2x8 60kg 2x5 80kg
3-in-1 squats (slow, pause and normal) 3x3x3 70kg
Conventional deadlift 3x5 100kg
Romainain deadlift 5x8 70kg
Bench press 2x8 20kg 2x8 40kg  2x8 60kg
3 in 1 bench press (narrow /  mid / with) 3x3x3 80kg
Lat-pully behind 4x8 (today 45kg)
Lat-pully front 4x8 (today 40kg)
Fly's 5x8 (today 5kg)

filmpje: 

Training at Ironhouse sets and singles :-)

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I had an appointment with Darryl, so I combined it with a cardio session powerlifting :-D

My weights today:
Goodmornings 4x8 40kg
Squats 2x8 20kg 2x8 60kg 2x5 80kg 3x3 100kg 2x120 1x130kg*
Conventional deadlift 3x3 120kg 2x140kg 1x160kg*
Romainain deadlift 5x6 90kg
Bench press 2x8 20kg 2x8 40kg 2x5 60kg 2x3 80kg 3x90 2x100kg*

New* PR's lifted :-D 

filmpje: 

3-in-1 bench press and pause squats.....

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Cardiopowerlifting one hour workout laugh Started to challenge myself with bench press and doing 3-in-1 (narrow/mid/with) each 3 reps of 3 sets.  Also pause squats felt good with light weight. The important thing is to keep the pressure on my head and that is a challenge to remain cautious.

My weights today:

Planken 3x 30 seconds 
Goodmornings 4x8 30kg
Squats 2x8 20kg 2x8 50kg 2x5 70kg
Pause squats 3x3 90kg
Conventional deadlift 5x3 100kg
Romainain deadlift 5x8 70kg
Bench press 2x8 20kg 2x8 40kg 2x5 60kg
3 in 1 bench press (narrow /  mid / with) 3x3x3 70kg
Lat-pully behind 4x8 (today 40kg)
Lat-pully front 4x8 (today 30kg)
Fly's 5x8 (today 5kg)

filmpje: 

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