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)

Just pushed myself to my next level. This was a normal powerlifting session, so no hurries and enough rest between the sets. Pretty relax 
Squats and deadlifts feeling good and I can control the tension/pressure in my head. With benchpress the pressure/tension increases fast benching 100kg or more. Therefore I stop myself making a triple with 112,5kg

Program:
Planken 5x 30 sec.
Knee reases 5×10
Good morning 5×8 40kg
Squats 2×8 20 2×8 60 2×5 90 3×120 3×140 3×155 (belt) 3×165 (belt & sleeves)
Deadlift 2×5 120 3×160 3×190 (no belt)
Bench press 2×8 20 2×8 60 2×5 80 3×97,5 3×107,5 (wrist wraps) 5×100

A new challenge to make myself tired is to do my normal warm-up and warm-up sets. Followed with a low weight 5×5 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 5×10
Good morning 5×8 40kg
Squats 2×8 20 2×8 60 5×5 90 single set with 110, 120, 130, 140, 145, 140, 130, 120 & 110
Deadlift 5×5 110 single set with 130, 145, 155, 165, 175, 165, 145 & 130
Bench press 2×8 20 2×8 55 5×5 75 single set with 90, 95, 100, 105, 107,5, 105, 100, 95 & 90
Fly’s 5×8 5kg
Stretching cycle

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 5×10
Squats 2×8 20 2×8 60 2×5 80 3x3x3 100, 95 & 90
Front squats (no hands) 5×5 60
Deadlift 3x3x3 130, 120 & 110
Romanian deadlift 5×6 90
Bench press 2×8 20 2×8 50 2×5 70 3x3x3 90, 85 & 80
Shoulder grip bench press 5×5 70
Fly’s 5×8 5kg

75 minutes work-out  cardiopowerlifting  Last week Thursday I started to work proper hours again and that gave me good boost in my mindset  This gives me also energy to train with low weights and work on my condition. Still a long way to go and I got the time to make it better. Therefore today’s work-out some more (double) sets, weight and reps 

Program:
Goodmornings 2×8 20kg 2×8 40kg 3×5 60kg
Squats 2×8 20kg 2×8 60kg 2×5 90kg 2×3 120kg 2×2 140kg 5x120kg
Deadlift 2×5 110kg 2×3 140kg 2×2 170kg 5x140kg
Bench press 2×8 20kg 2×8 50kg 2×5 70kg 2×5 80kg 2×3 90kg 2×2 100kg 5x90kg
Fly’s 5×8 5kg

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

Planken 3x 20sec
Goodmorning 5×8 20kg
Squats 2×8 20kg 2×8 50kg 2×5 70kg 2×3 90kg 2×2 110kg
Front squat 3×3 70kg
Deadlift 2×5 90kg 2×3 110kg 2×2 130kg
Romainian deadlift 5×6 70kg
Bench press 2×8 20kg 2×8 50kg 2×5 70kg 2×3 85kg 2×2 95kg
3-in-1 bench press 5x3x3 75kg