Recover & Recharge

Yes, we made it to another week this new year. This week the focus was on recovery. While typing this a saying I once heard goes through my head: Recovery is not for people  who need it, it’s for people who want  it. And it’s never too late to join the party.


For me this also raises the question: but what does recovery actually means? Is that;

      • taking rest; doing nothing; 
      • still being active but with another intensity and intention on the outcome? ;
      • fill in the blanks yourself ****

Whatever recovery means for you; I find it important to make the time for it and be consistent in applying this in my active lifestyle. The way you deal with muscle aches, preventing  injuries (big and small), lowering your stress levels..…it’s all important and will benefit you in the long run if you have a plan by hand.

This week celebrating the existence of recovery meant treating myself to an acupuncture session to release the soreness and stiffness in my legs. And going back to the gym (since they reopened last friday here in the Netherland).  I found myself doing way overdue assistive work. And I can honestly say….I enjoyed it. Not because of the fact I wasn’t moving loads and loads of KG’s. Mostly because my focus was solemnly on strengthening overlooked and underdeveloped parts in my body in addition to my overall FIT_ness!

I’m curious to hear what your recovery(plan) looks like.
Feel free to share

Untill we meet again.

–XOXO–

  I.r.i.s

Don’t walk away, not now that I’m inspired

Best wishes for everyone who is reading my blog!
So every now and then I pop on here to check in and keep myself accountable for the things I set myself up to.

Remember my last blogpost where I stated I would be working on training like an older and wiser human being?? Well……….that story turned out in starting over with my training cycle after 5 weeks.  I’m glad to be able to say that – including the re-start- most things are going as usual and powerlifting is still part of the way I plan my days, months + year. This goes with the common ups and downs because sometimes I seem to let the delusion of the day mess up my priorities. That was the reason that the coach assigned me to start over ;-O.

Last saturday I had my first training of the year 2022 with trainer/coach Wim and experienced `-once again- that I’m still open and willing to learn to reach my goals. Even more important is it to see if I am willing and able to put in what it takes to get there.

For me it’s a challenge to develop the ability to learn without fearing judgement from others or even myself. That’s something I will be working on throughout this year. When I’m making mistakes I’m actually learning something new and growing as a person. 

If the situation in the world allows it, there are several occasions I’ll be putting the things mentioned above in practice. So I still have 51 weeks and a lot more days to reflect on what I’m experiencing training like an old(er) and wiser person.

Let’s make it a thing to put this reflection in paper every sunday in 2022 before 14.00

 

Now I’m off to do my homework; staying inspired, improve my self-discipline and not walking away but staying in place.

Have a great weekend.
Untill we meet again.

— XOXO–
Iris

 

Rhythm is a dancer….. (5 minutes reading time)

Hi Folks,
To whom it may concern 😉 ,

After at least 1,5 years of no competitions because of the state the world was in, it’s a pleasure and privilege to be able to be in competition preparation again. If there is one thing I’ve learned about myself and this situation it’s “SLOWING DOWN”. Things that I already never took for granted; health, a roof above my head, being able to see different parts of the world and sharing quality time with loved ones (nearby and overseas) became even more special. Even getting to know my body and understand how it moves was one of it.

 

Before all the lock downs (I even lost count), I participiated in every competition that I was able to attain. I’m blessed to say that I’ve learned a lot about myself and the sport at every one of them. Mostly that there is no winning without losing. Looking back at these times my focus slowly but surely has shifted more and more to equipped powerlifting. Even though this discipline seems to be the less  favored by the most people who are participating in this sport it resonates with me on another level; it takes another kind of mental courage and preparation. Besides that it shows me that Rhythm is a dancer and I need a companion.

 

The gym is still a place I can call home, and home is where the heart is. Other sport activities also spiked my interest in these uncertain times showing me how to balance out strength, flexibility, letting go versus tensing up. Being uncomfortable means that I’m trying something new, I’m learning, and expanding.. Discomfort is a sign that I’m GROWing, even when the unknown makes me nervous at times, and that is totally okay.

 

 

Thnx for reading, and I hope you are doing well and enjoying live as much as possible.

Kind regards,
Iris xoxo

 

Old articles from the Past :-)

Click the picture to enlarge and open the article in new frame.
Klik op het plaatje om te vergroten en het artikel te openen in andere tabblad.

 


The first 6 months ….

Blog by: Colette Haddon

After competing in powerlifting at the European Masters in Hungary where I was successful in winning three medals and Gold overall, I knew that I had to make some changes in order to progress as an athlete and achieve my future ambitions in powerlifting.

Checklist
Working IT I had a little checklist in my head on what I was looking for in a coach – this included adding kilo’s to my total weight, improving my technique, gaining experience and maybe the most important: trust. 

Powerlifting world
Like with everything, the ”powerlifting world” is what you make of it. I did have the pleasure of meeting a lot of people whom I not only could look up to but also with whom I could communicate, laugh, uplift and talk all things powerlifting and beyond. In a conversation with one of those athletes I mentioned the above and as we talked further she mentioned ‘Wim Wamsteker’. I knew of Wim through his reputation and brief contact – a couple of “hello’s” and a “congratulations” in passing at a meet. Of all the names mentioned Wim stayed in my head so he was the one I contacted in regards to becoming my coach. He agreed.

Fast forward six months
The following six months involved getting used to a completely different approach to training. This was a game changer. Here I went from killin’ myself each and every session to relatively lighter (but never easy) weights session followed by one heavy day… and yeah, that heavy day is HEAVY! It took me a while and several successful meets to get my head around this programming setup, and I had to build my willpower to overcome my impatience about peaking and not be worried about my kilos. But I hung in there (and so did Wim!) and the payoff was worth it! ☺

Training/Coaching
That little checklist I had in my head… how did that turn out? Wim met my expectations and so much more. Wim not only helps with a program, technique and a ”GET IT” on GAME DAY, he provides a mirror and many lessons that expand to daily life. He showed me to trust the process, to live in the now and work from the ‘this is what I can do now while working to what’s ahead. He watches your lifts, technique and mental setup. A mental coach as well, if you will. 

Results 
On meet day my mind can now shift to a relaxed state. This means having some laughs and even doing some singing and little dance movements on competition day, followed by a huge FOCUS when it’s time to have that minute on the platform. This resulted in winning the Gold and taking home the Best Lifter award on all of my last three meets. 

Three meets in 10 weeks, improving each meet ’til I had my current best at the third meet (a total above the current world total M1).

Bottom line
Wim has helped me tremendously, allowing me to achieve improvements in kilo’s, technique and focus. I look forward to many more improvements in my lifts and life on the way to upcoming (International) competitions. 

Qualifying for the open raw Nationals 2020 by gaining 80kg total competition PR

Blog by Alwin Tan (instagram)

I contacted Wim for guidance in Powerlifting, since he is a well-known (international) Powerlifting coach . He asked me about my goals and ambitions. Well… my biggest ambition this year is to qualify for the open raw Nationals in 2020, I realized however that I had to gain 80kg competition PR since my last meet in February. My best lifts were: 177,5kg squat- 127,5kg bench-175kg deadlift. “Ok, we will work on it as long as you can commit yourself to my program”, he told me. Well let’s give it a try then. But how on earth am I going to gain 80kg in just 4 months (since my next meet was in December)? I have been struggling with my deadlifts for more than 1 year, plus I was suffering from a lower back injury and my squats weren’t improving that well.

I sent him my current PR’s, goals and next meet. After a couple of days he replied my e-mail with an Excel attachment. One full SBD training and 3 training sessions with a variety of exercises… After having survived the first full SBD training, my quads and wrists were cramping.. What is the point of this heavy training session? I was spending over 4 hours in the gym!! How on earth am I going to survive this for the next 7 weeks?! Wim told me that the point of this, is to get used to the load of a full competition. In order to achieve that, it is not wise to “maximize” a squat, bench or deadlift session on separate days. It seemed to work for me, since my deadlift (my weakest lift) slowly increased from 175kg to 185kg conventional after 2 weeks. More importantly, I wasn’t cramping anymore.

Of course it wasn’t all about gaining weights, I had one training session where I failed two sets of deadlift (192,5 kg and 200kg) and I suffered a shoulder injury during the bench press. At that point, I thought that my qualification for the Nationals in 2020 is over.. If I even can’t pull 200, how can I gain 80kg total PR required for qualifying? Wim, however, showed his ‘coaching’ skills by letting me realize that failure is the best method for improving both physically and mentally. 

Two weeks out from the DRC Cup I was pulling 215kg deadlift, squatted 192,5kg and did a 135kg bench press (with a shoulder injury), meaning a 542,5 kg total. Instead of gaining 80kg, I “only” had to gain 17,5kg. That gave me a lot of confidence.

At the DRC Cup I was a bit worried, because I woke up with a bit of a cold, plus my shoulder wasn’t feeling that great. However, I surprised everyone (except Wim perhaps) by squatting 195 kg (+17,5 competition PR), benching 140kg (+ 12,5kg Powerlift match PR) and a 225 deadlift ( +50kg PR!!), meaning a 80kg total PR and thus qualified myself for the open Nationals!

I still don’t know why I gained so much in such a short period of time. But I think that the combination of one intense training session a week, lots of variety work with lighter weights and mental coaching works well for me.

Wim can convince his athletes to overcome their fears and turn them into positive, lifting energy. Together with Wim, I am looking forward to set some new standards 🙂     

Squat

https://www.instagram.com/p/B5yehtOgLFm/

Bench press

https://www.instagram.com/p/B5zPaxVg_hf/

Deadlift

https://www.instagram.com/p/B5yhXwVA9i6/

BE THERE TO PREPARE

Finally, the moment I had been looking forward to for a while; an equipped training at Wim’s in his exclusive one of a kind Wim Wam Gym.

This was my second equipped training in preparation for the SBD cup, while it was my first training using my bench shirt.

First things first…
We started with squats, and after an easy raw warmup, I suited up. Today’s plan was one heavy set after warmup. Wim instantly noticed I was going to need to make some technical adjustments to reach depth without losing power. So we decided it would be more beneficial to keep the weight relatively low and do a few more sets to get used to Wim’s technical adjustments. Wim’s adjustments made squatting equipped feel much better and less strenuous.

I’m too $. € . X .Y.  for my shirt…
After squats, we wasted no time and proceeded with bench press. Before equipped bench, I prefer not to do too many warm-up sets; as too much pump makes getting into my shirt a real challenge ?. Hence, after two warm-up sets (70 and 100 kg), I proceeded with equipped sets. My sole goal today was to get the bar as close to my chest as possible. At set five, the bar was a mere centimeter away from my chest, so I was quite satisfied.

As I will be deadlifting equipped next week, I decided to only do a few easy sets this training.

Gains and Fun…
All in all, I am very happy with today’s training at Wim’s. We had a great time, and I gained many useful technical and mental tips. I’m thankful to know someone who can offer me such great support when I need it, and I was very impressed with Wim’s resourcefulness and training intensity.

On top of that I’ve gained an amazing experience and new inspiration that I’ll ad to my preparation for competing at the SBD CUP in the weekend of 22th – 23th September 2018. Make sure to follow me via the livestream.

Untill we meet again
Joost de GROOT
Insta: @grootjoostde
Team Magna

 

 

Breath in ….. Breath out ……

Blog by: Ricky Bakker

As you maybe know or do not know, I will not compete at the SBD Cup classic… No I will compete Equipped. Or according to the coach; I’m really going to powerlift. Of course Wim speaks from his experience and perhaps also from nostalgia. 

I and many ‘new’ powerlifters with me, only know powerlifting as classic. Because that the way we started. We ‘know’ only from instagram or people we have seen doing equipped powerlifting. And that is why our opinion is based on that. At least that’s for me. Well I came up with the good idea to run the real race, including preparation as equipped lifter.

Let’s face it. We all think that in once 30/40 kilos comes with your squat, when you wear a  squat suit. That your bench press is increasing at least easy 15/25 kilos. Okay, hold that thought, because  I’ll come back that.

My preparation: The classic part is not going even that bad. It can be better on points. I am satisfied because I learn to lift, learn to think and especially learn to feel. If it goes a day or even a week less, then you can adjust the  weights. The main thing is that you train not how heavy, just how you train.

So that’s fun. Nice to experience that when we talk about ‘light weight’ training. That this is also a way to become stronger.

After a number of half suited squats training and with kneewraps. Last week I got finally my first fullequipped training. Man o man. I can tell you that it’s no fun and added 30/40 kilos on your squat you have to work for it (maybe harder … what do I say? You should hear me) .

 As my title says breath in and breath out, is difficult already. Wearing a squat suit forces you to squat like you’ve never experienced before, unless you’re used to it. It’s weird annd quite nice experience.

Well to finish this story I will do this with a little honesty.
Is this fun, so far I find this 50/50. Why? For a number of reasons. But one of them is: I can not get used of the pain.

Will I advise you to give this it a try?  Yes certainly! Why?  You have to experience full equipment powerlifting. And whether you like it after that or not, that is up to you to judge. But then you have it tried and experienced.

I continue with equipment powerlifting now step by step. First I will  performe on the SBD cup.

Well I go to bed with my knees nodded, because tomorrow I have my first full-suited training with Wim. And that is usually for one person party.

Happy Weekend All!

Oh and if you have any questions, if this has aroused your interest. You can always send me a message via IG (click here!) chat. Because maybe I can tell you the slightly less pleasant side as a starting euipped lifter. Just say it.

Being too comfortable…..ADAPT!

There is no growth in being comfortable. But being comfortable is what most of us feel @ their best. The last couple of weeks I came to figure out once again that needing, wanting or waiting for external forces to kick me in the but is not going to happen. So I’m opening myself up to face different things that make me feel (very) uncomfortable.

Like not pressing that snooze button when the alarm goes off. Cycling to where I need to be.  Swimming, using the car less and walking to the grocery store. But what has this to do with powerlifting you may think? Well even changing my grip, stance in the gym and wearing other shoes. Why? Just because I can, and It will introduce me to new things to realize and experience.

Of course I will not do all things named above at once, but for sure I’ll be specific on what I will focus myself on the coming period. Letting go of the old….making room for the new. Back it up and try again.

Sometimes you have to do transitional jobs/ things to get to where you want to go. But that doesn’t mean that it has to kill your dream or the path that you are on. Act the way you want to feel and soon you feel the way you want to act is what a wise individual once told me. I am willing to experience if things really work that way – for me ­-. Rome wasn’t build in ONE day. Neither am I.

Don’t wish for less problems but wish for more skills !!

Funfact: I am Four weeks out of competing at the West European Championships and picking up Equipped lifting again.

Let’s go!

Have a nice week everybody.