Had a great Masterclass Powerlifting at Ironhouse Utrecht. Informed the participants about the changes they can do in their technique and also the mental part of the sport.
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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.
Trainingsession with the members of BAS-coaching. Technique, focus and mental issues about the sport
Below the first steps about explanation of PhiLiftSophy
1. light weight
2. keep op the pace / short pauses between with working sets
3. Take your time for your warm-up sets and keep up the pace between those sets.
4. Total training is based on the variations about the powerlifting excercises.
5. Focus on your technique
6. Goal create a mindf*#k during your training session 😉
7. Working sets are maximum 5 reps
8. Weekly you have 1 normal powerlifting training session
9. Focus on a maximum of 90 minutes work-outs
10. Put 3-in-1 excersises in your program (these can be variation of the excersises of in- and/or decrease the weight within the set.
11. Powerlifting = 30% + 30% technique + 40% mental
More explanation about the way of training and specific excersises will come. Like the explanation of 3-in-1 sets 🙂
Please also my ‘basic’ training philosophy at the of the page ‘The Why‘
Today the focus was on the recovery, because coming Friday the weekly normal powerlifting session is on the program. Therefore lower weights than previous days. Nevertheless the speed of the training was killing 🙂
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 2 reps slow, 3 reps pause & 2 reps normal (speed)
Deadlift 3-in-1 sets 5 sets of 3 reps 110kg, 2 reps 115kg and 1 reps 120kg
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.
Most important in my opinion is to fullfill your set & reps instead of heavy weights 😉
Strechting cycle
90 minutes workout
Cardiopowerlifting.com is on air 
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 5×8 40kg
Squats 2×8 20kg 2×8 60kg 2×5 90kg 5×3 120kg
Interval deadlift 5 sets of 2x 140kg + 3x120kg
Bench press 2×8 20kg 2×8 60kg 2×5 80kg 5×3 95kg
Shoulder grip bench press 5×3 82,5kg
Fly’s 5×8 5kg
90 minutes workout
Cardiopowerlifting is a new way of training I develop due my personal circumstances. After my brain operation earlier this year I’m not allowed to put maximum pressure on my head. Because I’m powerlifting over 30 years I cann’t an imagine a world without Powerlifting. Therefore I start thinking about a ‘new’ way of training and add the oldskool of training with my philosophy of training I develop over the years. People I have trained / trained with know my basic rule: You become strong by your light workouts.
This just a started and I will update the site step by step….
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 5×10
Good mornings 5×8 40kg
Squats 2×8 20kg 2×8 60kg 2×5 85kg 3-in-1 set 3×110, 5x90kg and front squats 3x60kg for 3 sets
Deadlift 3-in-1 set 3x110kg 3x120kg and 3x125kg for 3 sets
Romanain deadlift 5×5 90kg
Bench press 2×8 20kg 2×8 50kg 2×5 70kg 3-in-1 set 3x90kg 2x85kg and 3x80kg for 3 sets
Shoulder grip bench press 5×5 75kg
Fly’s 5×8 5kg
Strechting cycle
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 5×5 sets squats, followed with the cardioset 
Deadlift the ‘heaviest’ single and final “after set”. We didn’t recorded the bench press 3-in-1 sets.
Program:
Planken 5x 30sec
Goodmornings 5×8 40kg
Squats 2×8 20kg 2×8 60kg 2×5 80kg 5×5 100kg cardioset / mindf@#kset: 1x120kg 1x135kg 1x140kg 1x145kg 1x150kg 2×137,5kg 3x135kg 3×132,5kg 2x130kg 3x120kg
Deadlift 3×3 110kg 1x140kg 1x160kg 1×177,5kg 5x150kg
Bench press 2×8 20kg 2×20 50kg 3x3x3 80kg (narrow, middle and wide grip)