Just to challenge me with volume training, combined with super sets 😆 = sweat exercising

Planken 3x 30 seconds
Goodmorgnings 5×8 35kg
Squat 2×8 20 2×8 60
Back squat (80kg) & front squat (60kg) 3 sets of 5x80kg & 3x60kg
Conventional deadlift 5 sets 3 sets with 120kg followed by 100kg 1 sets is 3x120kg + 3x100kg
Romanian deadlift & bent-over-row 5×8 60kg
Bench press 2×8 20 2×8 40 2×5 60
Bench press (80kg) & incline bench press (40kg) 5 sets of 5x80kg & 5x40kg
Lat-pully behind 4×8 50kg
Lat-pully front 4×8 40kg
Military press & neck press 3×8 20kg
Fly’s 5×8 5kg

Just recovery training, together with my collegue. He wanted to experience some cardio powerlifting 🙂 Tormorrow he we know what it is 😆

Planken 3x 30 seconds
Goodmornings 4×8 35kg
Squats 2×8 20kg 2×8 60kg 2×5 80kg
3-in-1 squats (slow, pause and normal) 3x3x3 70kg
Conventional deadlift 3×5 100kg
Romainain deadlift 5×8 70kg
Bench press 2×8 20kg 2×8 40kg  2×8 60kg
3 in 1 bench press (narrow /  mid / with) 3x3x3 80kg
Lat-pully behind 4×8 (today 45kg)
Lat-pully front 4×8 (today 40kg)
Fly’s 5×8 (today 5kg)

I had an appointment with Darryl, so I combined it with a cardio session powerlifting 😀

My weights today:
Goodmornings 4×8 40kg
Squats 2×8 20kg 2×8 60kg 2×5 80kg 3×3 100kg 2×120 1x130kg*
Conventional deadlift 3×3 120kg 2x140kg 1x160kg*
Romainain deadlift 5×6 90kg
Bench press 2×8 20kg 2×8 40kg 2×5 60kg 2×3 80kg 3×90 2x100kg*

New* PR’s lifted 😀

This month it just to figure out what I like to do because of my circumstances. Hopefully I can make some program started when we are back from Valencia 

My weights today:

Planken 3x 30 seconds
Goodmornings 4×8 30kg
Squats 2×8 20kg 2×8 50kg
“Super sets” back squats & front squats 3×5 70kg & 50kg
Conventional deadlift 5×5 90kg
“Super sets” romainain deadlift & bent-over-row 3 sets of 6x70kg & 8x50kg final set both 70kg
Bench press 2×8 20kg 2×8 40kg
3 in 1 bench press (narrow /  mid / with) 3x5x3 65kg
Lat-pully behind 4×8 (today 45kg)
Lat-pully front 4×8 (today 30kg)
Fly’s 5×8 (today 5kg)

Cardiopowerlifting one hour workout  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 4×8 30kg
Squats 2×8 20kg 2×8 50kg 2×5 70kg
Pause squats 3×3 90kg
Conventional deadlift 5×3 100kg
Romainain deadlift 5×8 70kg
Bench press 2×8 20kg 2×8 40kg 2×5 60kg
3 in 1 bench press (narrow /  mid / with) 3x3x3 70kg
Lat-pully behind 4×8 (today 40kg)
Lat-pully front 4×8 (today 30kg)
Fly’s 5×8 (today 5kg)

Today I want to figure out what my max (read limit) was with deadlift. Therefor I did some slow squats for strechting my sore legs and lower back. Can you imagine that I have sore muscles doing cardiopowerlifting with low/light weights 

My weights today:

Planken 3x 25 seconds
Goodmornings 4×8 30kg
Squats 2×8 20kg 2×8 50kg 2×5 70kg
Slow squats 3×3 90kg
Conventional deadlift 3x 90kg 3x 100kg 3x 110kg 2x 120kg 2x130kg 1x140kg
Romainain deadlift 5×6 70kg
Bench press 2×8 20kg 2×8 40kg 2×8 60kg 3×5 70kg
Lat-pully behind 4×8 (today 40kg)
Lat-pully front 4×8 (today 30kg)
Fly’s 5×8 (today 2,5kg)

Yesterday I thougth to do 5×5 today and I had some changes in my thougths . Therefore I went up in squat ann benchpress and doing a single 
I have to figure up, which weights will be in the range of  ‘light’ 

My weights today:

Planken 3x 20 seconds
Goodmornings 4×8 30kg
Squats 2×8 20kg 8x50kg 5×8 70kg
Conventional deadlift 5×8 70kg
Romainain deadlift 5×8 50kg
Bench press 2×8 20kg 8x40kg 5×8 60kg
Lat-pully behind 4×8 (today 40kg)
Lat-pully front 4×8 (today 30kg)
Fly’s 5×8 (today 2,5kg)

Yesterday I thougth to do 5×5 today and I had some changes in my thougths . Therefore I went up in squat ann benchpress and doing a single 
I have to figure up, which weights will be in the range of  ‘light’ 

My weights today:

Planken 3x 20 seconds
Goodmornings 4×8 40kg
Squats 2×8 20kg 8x50kg 8x70kg 5x90kg 3x100kg 2x110kg 1x120kg 5x100kg
Conventional deadlift 5 sets of 3 reps with 100kg
Romainain deadlift 8 reps of 5 sets with 70kg
Bench press 2×8 20kg 8x40kg 8x60kg 5x70kg 3x80kg 1x90kg 5×77,5kg
Lat-pully behind 5×8 (today 40kg)
Fly’s 5×8 (today 2,5kg)

Things coming together after the appointment yesterday. The coming time I will be training light and also in the future. Only I hope I will be able to manage the light towards some heavier weight and still feeling light…….

My weights today:

Planken 3x 20 seconds
Goodmornings 4×8 30kg
Squats 8 reps of 4 sets with 70kg
Conventional deadlift 8 reps of 4 sets with 70kg
Romainain deadlift 8 reps of 4 sets with 60kg
Bench press 8 reps of 4 sets with 60kg
Lat-pully behind 5×8 (today 40kg)
Fly’s 5×8 (today 2,5kg)

Tommorrow I have an appointment in Groningen Hospital and I hope to get more information about the possibilities of my future. What is the meaning of ‘light’ training. Is there an possibility for a second opinion (is a 2nd operation possible). What are the chances that it will return. So a lot of questions. At this stage training with light weights is feeling very good. holding the pressure of my head, therefor light weights 

My weights:

Planken 3x 20 seconds
Goodmornings 5×8 (today 35kg)
Squats 8 reps with 50kg & 70kg  and 3×5 90kg
Conventional deadlift 5 reps of 5 sets with 90kg
Romainain deadlift 5×8 (today 70kg)
Bench press 8 reps with 50kg – 70kg -70kg and ended with 3×5 75kg
Lat-pully behind 5×8 (today 40kg)
Fly’s 5×8 (today 2,5kg)