Only bench press today (light training weeks)

Continue this week and next week light training. Yesterday I had my first EMDR therapy (it was confrontational and confusing) Old strategies are no longer working and / or less effective. Working on new strategies, so I took a few steps back (backwards) Maybe that’s just a step forward.

Today I did only some bench press (variation):

Bench press 2×8 20kg 2×8 50kg
Wobbly bench press 5x 70kg (50kg + 10kg dumbells)
Wobbly bench press 5x 90kg (50kg + 20kg dumbells)
Wobbly bench press 5x 110kg (70kg + 20kg dumbells)
Wobbly bench press 2x 125kg (70kg + 20kg dumbells + at least 7,5kg chains)
Bench press 3x120kg

Training 30-5-2017 body is stranger than my mind …..

In the last days I feel exhausted and then mostly in my head. This made me more rest. Yesterday, I skipped my training. Today, I also had little sense and to stimulate myself I did a variation on squats. Therefore, it was important to concentrate during the exercise. After that I did some deadlifts and to show myself that my body is stronger than my mind these days I did 200kg deadlift for reps, after I did some sets 🙂

Squats 2×8 20kg 2×8 50kg
Wobbly squats
5x 70kg (50kg + 20kg dumbells)
5x90kg (70kg + 20kg dumbells)
5x110kg (70kg + 40kg dumbells)
5x130kg (70kg + 40kg dumbells + 20kg chains)
3x150kg (90kg + 40kg dumbells + 20kg chains)
3x170kg (110kg + 40kg dumbells + 20kg chains)

Deadlift 2×5 120kg 3×3 160kg 5x200kg (no belt)

Final trainingsets recorded with slow motion camera

Luckly the light training gave my a push in motivation to train today again 😉 Looking forward to tomorrow’s workshop at Ironhouse 🙂

My body is feeling stronger than my mind and the light weights feeling very light. Therefor I did pause squats, made a pause/stop after the liftoff during my deadlifts. Bench press I made competitions stops. The video on youtube are my final sets, recording in slow motion. The video on instagram are my first sets in normal speed (here below under the youtube video)

Planken 3x 25 seconds
Knee raises 5×10
Goodmornings 5×8 20kg
Squats 2×8 20kg 2×8 60kg 2×5 90 5x120kg (pause)
Deadlift 5×3 140kg (stop after lift-off)
Bench press 2×8 20kg 2×8 50kg 2×5 80kg 5×3 100kg

All first sets from today's training 5×3. In my blog I added all final sets in slow motion. Link in bio Pause squats 5×3 120kg Deadlift (stop after lift-off) 5×3 140kg Bench press 5×3 100kg Training light weights – Improve your maximum strength The number 1 Powerlifting supplier. Always the Orginator. Never the Imitator. #skwot #skwots #skwaat #skwaats #squats #squat #bands #slowsquats #pausesquats #pausesquat #deadlifts #deadlifting #deadlift @titannetherlands #workout #strengthtraining #yellowjacketsyellowjacketssupportsystems #thp #sterksteman #strongmen #crossfit #crossfitnl #yellowjackets #pwrlftr #powerlifter #powerlifting #yllwjckts @titanpower81 #benchpress #cardiopowerlifting @cardiopowerlifting

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First training after the Master Powerlifting Nationals…..

Today I had my first training after the Master Powerlifting Nationals. And at this stage I don’t have ‘ointment’ to start up my training. Mentally I’m exhausted. The training sessions and the meet it self costed my a lot of energy. Yes it was worth it 😀
Most of all I proved myself I’m able to train and competed on a low level. And this is very sastify to me. Only now I have to figure out what my next step and/or ‘goal’ will be. So the coming two weeks I will take the time train on a really low level and I hope I get the mental power ‘ointment’ (again) to focus me on my next step(s), so ‘Manion’ will join me in my training (again).

First ligth training I did today 🙂
Planken 3x 25 seconds
Knee raises 3×10
Goodmornings 5×8 20kg
Squats 2×8 20kg 2×8 50kg 2×5 80kg 5×5 100kg
Deadlift 5×5 100kg
Bench press 2×8 20kg 2×8 40kg 2×5 60kg 5×5 80kg

First training after the nationals. Mentally exhausted at this point, so no 'ointment' at this stage @bradgillingham @sculnan ? Read explanation in my blog (link in bio) Training light weights – Improve your maximum strength The number 1 Powerlifting supplier. Always the Orginator. Never the Imitator. #skwot #skwots #skwaat #skwaats #squats #squat #bands #slowsquats #pausesquats #pausesquat #deadlifts #deadlifting #deadlift @titannetherlands #workout #strengthtraining #yellowjacketsyellowjacketssupportsystems #thp #sterksteman #strongmen #crossfit #crossfitnl #yellowjackets #pwrlftr #powerlifter #powerlifting #yllwjckts @titanpower81 #benchpress #cardiopowerlifting @cardiopowerlifting

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Results Powerlifting Nationals Masters 2017

What can I say. It was very awesome to lift today even though the weights are low, it felt awesome. 5 months ago it was over and now I’m standing on the platform again 😀 Since May 1987 I’m lifting Powerlifting Nationals juniors, open and masters 🙂
The last few days I did too much and my mind (brain) wasn’t fully charged today. So for a next meet I have to do what I ‘normally’ ‘did’ do for a meet…………. NOTHING………. 🙂 😀 😆

Video at the end of the blog 😉

2×8 20kg 5x70kg 5x100kg 3x130kg 2x160kg 1×180kg (belt)
Opener: 195kg (sleeves + belt)
2nd attempt: 210kg (wraps + belt) due lack of fully energy I skipped an attempt with tighter sleeves and did it straight away with knee wraps 🙂
3rd attempt: 220kg (wraps + belt)
Bench press:
2×8 20kg 8x50kg 5x70kg 2×3 90kg 1×110
Opener: 120kg
2nd attempt: 127,5kg not totally focused and I pushed too much and therefor I skipped my 3rd attempt.
3x90kg 3x120kg 3x150kg 1x180kg 1x200kg
Opener: 220kg
2nd attempt: 230kg
3rd attempt: failed 240kg I didn’t start correct and made thereby an mistake with my breathing. So I let it go.

Great support from Henk and Gerrit and very nice responses from the attendees 🙂

My 30th year Anniversary competiting on Dutch Nationals Powerlifting coming up….

This week I mentioned that the upcoming Dutch Powerlifting Nationals for Masters are a memorable meet for me personally. 5 monhts ago  I woke up after my operation. The surgeon came to my bed and asked if the pain was gone? I said: Yes. The surgeon: so the operation is successful and due complication you have to stop with your sport………
You can image that was a big punch in my face…….. The weeks after the operation were tough due I have to deal with that message. Ofcourse you can accept and give it up. Only the voice in my head was searching for alternatives. So few days before the control appointment in March I started to train with very light weight. During the control appointment the problems which occur during the operation became much more clear. I understand how it come that the surgeon advice me to stop my sport. Because too much pressure in my head can generate too much pressure on my bloodvains and this can cost again the pain I had. The conversation at the control appointment was confronting and the surgeon told me: When you can control the pressure and manage it to your core (belly/stomach) you can train. Wow that was a very nice gift 😀

After that I started step by step with my training and the first steps with CardioPowerLifting 😆 I was (am) very happy that I was able to train, although it is only with light weights. During the weeks I felt that although I was training with light weight, my maximum strenght was gaining 🙂 And 3 weeks ago I was for myself at a level that it is ok for me to compete on a platform. And this is awesome for me. A lot of things can change in 5 months and most of all: keep your eyes for on the things you want and search for alternative ways.

This week I also figure out that 30th years ago I competed on my first Dutch Powerlifting Nationals (years) and lifted each year at least in National Powerlifting Championship 🙂 So you can image that this makes the upcoming Nationals memorable to me.

In 1983 I did my first gymcompetition bench press in March 1985 I did my first full Powerlifting meet.

On my May 30th 1987 (1 month after I became 18) I competed in the -90kg class at the junior Nationals. It was my debuted on the Nationals. It was new for me and I was very enthusiastic for the meet. I trained very very hard for the meet. So hard that I was a little bit over my peak moment and I had to adjust my goals (in kilograms) I missed my opener in squat 190kg.
Although I squatted over the 200kg in the gym. 2 attempt was in and for my 3rd attempt only 5kg was added. That was also a good attempt.
Bench press went not that great. I pressed only my opener of 110kg and failed 2 times on 115kg.

Deadlift went great. We (the coach) decided to adjustment my opener with a lighter weight, because I was able to win the Nationals 😀 That was a great learning point, because on championships it is not about the kilograms you lift, it is about the ranking you get.
My opener was 180kg, followed by 195kg and my 3rd attempt was 210kg.


My goal in the nearby future is now to compete at the Worlds Masters. The Europeans are to earlier, otherwise I will be to eager to gain the weights in the coming weeks. After the Nationals Sunday, my first priority is  to control my bodyweight and go back to the -120kg class. Than I have plenty of time to train and hopefully can wear loose suits / shirt to support my lifts.

But first things first. Sunday the Nationals Powerlifting Masters 😀

Deloading 3 of 3 with ‘light’ singles

Today I had my final deload training (number 3) for my upcoming meet (Master Nationals) It felt good. Coming days physical rest 🙂 In general, I have finished my plan for the match. These week later I will add this to my blog about how it come that the upcoming meet is memorable for me 😀

Squats 2×8 20kg 2×8 60kg 5x90kg 3x120kg 2×1 150kg
Deadlift 3x110kg 2x140kg 2×1 170kg
Bench press 2×8 20kg 8x50kg 5x70kg 3x90kg 2×1 105kg

30 minutes workout…

Deload training 2 of 3 …… deloading with light doubles……

Today deload training 2 of 3 for upcoming meet Sunday 🙂 This will be a memorable meet (Nationals) Yes ofcourse about my personal situation and more 😉 I will write a blog about this later this week 😀

Squats 2×8 20kg 2×8 50kg 2×5 80kg 3x110kg 3×2 140kg
Deadlift 2×3 120kg 3×2 150kg
Bench press 2×8 20kg 2×8 55kg 2×5 80kg 3×2 100kg

40 minutes workout…