During my training today I look back and found out that I can be proud of myself. In a few weeks time I changed the way I normal trained and found a new way to challenge myself to improve myself. With yesterday’s training and today’s training I found my personal boundaries for this moment. Therefore I will do the same training like I did this week and last week only with lighter weight. See it as a kind of deload week 😉

With my normal squats I squat now 2x 190kg (with sleeves) and 200kg with wraps. Deadlift (conventional) 220kg and bench press 122,5kg.
At this stage I think I can have some improvement in the coming weeks. Therefore it will be wise to make one step back, so I can make 2 or 3 steps forward 🙂

Program of today:
Planken 5x 35 seconds
Knee raises 5x 15
Goodmornings 5×8 40kg
Squats 2×8 20kg 2×8 55kg 2×8 80kg
Speed squats 5×5 110kg (all sets within 5 minutes)
Mindf@#k set 1x130kg 1x140kg 1x150kg 1x160kg 1x150kg 2x140kg 3x130kg
Deadlift 3-in-in set (3 sets) 3x120kg 3x140kg 2x160kg
Romanian deadlift 5×5 100kg
Bench press 2×8 20kg 2×8 60kg
Speed bench 5×5 85kg (all sets within 4 minutes)
Mindf@#k set 1x95kg 1x105kg 1x110kg 1x115kg 1x110kg 2x105kg 3x95kg
Fly’s 5×8 5kg
Strechting cycle

Today’s training I had at Spartacus Noord-Scharwoude the powerlifting hard-core gym of the Netherlands 😉 For now on I will do my normal powerlifting training overthere. Just to protect myself to train to heavy on my normal powerlifting session. It felt really good to train overthere. All incentives will come in (noise and images) This cost my a lot of energy. Nevertheless the training went great. I manage to squat 2x 190kg with sleeves and 1x 200kg with knee wraps. Deadlifting felt strong 2x200kg (no belt) and 1x 220kg (with belt). With squat and deadlift I have some problems to breathe well, due I keep my mouth open during the excersises. This keep the pressure away from my head.

Program:
Planken 3x 30 seconds
Goodmornings 3×8 20kg
Squats 2×8 20kg 2×8 60kg 5×90 3×120 3×150 2x170kg (belt) 2×190 (belt+sleeves) 1x200kg (belt+wraps)
Deadlift 2×3 120kg 3x150kg 2x180kg 2x200kg 1x220kg (belt)
Bench press 2×8 20kg 2×8 60kg 5x80kg 3x100kg 2x110kg 1×117,5kg (wraps) 1×122,5kg (belt+wraps)
Strechting cylce

Wednesday is the recovery day. Due my sore body and that is good. I take enough time for my warming-up and warming-up sets squats and that felt good. The lightest weight training are the toughest. You need to stay focus. Coming Friday my weekly ‘normal’ powerlifting training. Curious what I’m able to do. Also the training will be at Spartacus, so this will bring some tension to it 🙂

Program:
Planken 5x 35 seconds
Knee raises 5x 15
Good mornings 5×8 40kg
Squats 2×8 20kg 2×8 50kg 2×5 80kg (warm-up sets)
3-in-1 squats (variation of slow, pause & normal squats)
5 sets with 100kg 3 reps slow, 3 reps pause & 3 reps normal (speed)
Deadlift 3-in-1 sets 5 sets of 2 reps 120kg (full, romanian & lift off)
Sumo deadlift 2-in-1 sets 3 sets 3 reps 100kg (full & romanian)
Bench press 2×8 20kg 2×8 40kg 2×5 60kg (warm-up sets)
3-in-1 bench press 3 sets with 80kg 3 reps narrow, 3 reps middle & 3 reps wide grip
4 th set with 75kg & 5th with 70kg.
Strechting cycle

85 minutes workout

Today’s work-out was hard. I keep up the pace between the sets (means less rest 🙂 ) So the weights are light only the speed of the whole workout makes it very tough and a very nice challenge to fullfill the workout.

Program:
Planken 5x 35 seconds
Goodmornings 5×8 40kg
Squats 2×8 20kg 2×8 60kg 2×5 95kg 5×3 125kg
Deadlift 3 sets of 2-in-1 3x140kg directly followed by 3x120kg
Sumo deadlift 3 sets 3-in-1 3x120kg directly followed by 2x125kg and 1x130kg
Romanain deadlift 5×5 70kg
Bench press 2×8 20kg 2×8 55kg 2×5 80kg 5×3 100kg
Shoulder grip bench press 5×3 85kg
Fly’s 5×8 5kg
Strechting cycle

Total workout 85 minutes (all final sets recorded)

My new way of ‘oldskool’ training is tough, due my sore body after each training 🙂 Therefore is the strechting cycle I use at the end of my training very important for me. Today’s went good and I did some sumo deadlifts for the first time again 🙂
Beaware that CardioPowerLifting is about keep up the pace between the sets, speed (explosiveness), focus (break your mental boundaries) and technique. This al together will gain your maximum strength.

Program of today (90 minutes workout)
Planken 5x 35 seconds
Knee raises 5x 15
Goodmornings 5×8 40kg
Squats (warm-up) 2×8 20kg 2×8 60kg 2×5 90kg
3-in-1 set (for 3 sets) 3×120 5x100kg front squats with 3x70kg
Deadlift 2-in-1 (5 sets) 3x120kg full pull 3x120kg (only lift off)
Sumo deadlift 5×3 120kg
Bench press (warm-up) 2×8 20kg 2×8 55kg 2×5 80kg
3-in-1 set (for 3 sets) 3x95kg 3x90kg 3x85kg
Shoulder grip bench press 5×3 80kg
Fly’s 5×8 5kg
Strechting cycle

Due some sore muscles I took today a little bit more time in my warmin-up (sets) therefore my training 15 minutes more time than my normal goal of 90 minutes work out. I find it important to react how my body is feeling. After my warming-up my body felt good and I came good on pace with my “light” 5×5 sets squats with 105kg. These sets did I within 8 minutes. After that I did the “wellknow” mindf@#k set. This set took me less than 5 minutes.
With my deadlift I did 3 sets of 4-in-1 sets (10 minutes) followed with 5×5 romanian deadlifts. The bench press I did the same as the squats. 5×5 80kg (within 5 minutes) followed by a mindf@#k set. Followed with fly’s and my strechting cycle.

Here the summary of the program followed by the video:
Planken 5x 35 seconds
Knee raises 5x 15
Goodmornings 5×8 40kg
Squats 2×8 20kg 2×8 50kg 2×5 80kg 5×5 105kg
Mindf@#k set: 1x125kg 1x135kg 1x145kg 1x155kg 2x145kg 3x135kg 3x120kg
Deadlift 4-in-1 for 3 sets: 3x120kg 3x130kg 2×140 1x150kg
Romanian deadlifts 5×5 90kg
Bench press 2×8 20kg 2×8 40kg 2×5 60kg 5×5 80kg
Mindf@#k set 1x90kg 1×97,5kg 1×102,5kg 1×107,5 1x110kg 2x105kg 2x100kg 3x95kg 3x90kg
Fly’s 5×8 5kg
Strechting cycle

In the philosophy of CardioPowerLifting you have one “normal” powerlifting training. Just to check if your (maximum) strength is improving. This training is the contrary of the CardioPowerLifting session. This means you do less sets and take enough rest between the sets. You shall feel that your body is getting restless and earlier ready to do the next set. Take rest. This training can also be done in 90 minutes.
Watch first last week Friday normal powerlifting training.

And now today’s program:
Because my body felt really sore from the training sessions of this week. I did less in the warm-up excersises (planken & goodmornings)

Planken 3x 30 seconds
Goodmornings 3×8 20kg
Squats 2×8 20kg 2×8 60kg 5x90kg (proper warming-up sets are a must have) 3x120kg 3x145kg 2x165kg (with belt) 2x180kg (belt + sleeves)
Deadlift 3x120kg 3x150kg 3x175kg 2x195kg 2x210kg (with belt)
Bench press 2×8 20kg 8x60kg 5x80kg 3×97,5kg 2x110kg (wirst wraps) 2x115kg (wirst wraps + belt)
Streching cycle

*during my final deadlift set I felt that the pressure in my head was enough. So next my deadlift must go a little easier.