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

Last two weeks I didn’t train. Follow a course for 4 days and went for 5 days holiday to Valencia….. At this stage I have to figure out how to accept my new world. Not training for meets and this after 32 years competition is tough…… Sometimes I have some ideas to starting lifting on meets on a much lower level…. Only the big question is: What is a lower level and can I manage myself to hold back the pressure and don’t doing to much……  many questions come into my head, and at the moment it is not easy to find the answers. Now the next few weeks to train lightly and make sure I’m physically feel better. I hope to find new goals, so that I can stuff targeted actions. It is okay it will take some time.

Coming 2 weeks I won’t train much  Tonight I will started a training for 4 days at NTINLP. The training is called “code RED”  At this stage in my life I like when people are helping me out. You can imagine that my mind is working overtime, due things what happened with my illness / family circumstances. And coming Friday I will go to Valencia with Mirella for a few days  It is a good time to draw a line under the past few months.

Nevertheless I’m glad I can train and I have to train “light”. What is light? The weights I lift much go ‘easy’ so I don’t have any (or very less) pressure on my head. Because the coming 2 weeks it was for me the time to figure out what my ‘limit’ at this stage is. Therefor only squat, deadlift and bench press on my cardiopowerlifting program  All sets where done with 75 minutes  Although the weights are light, due less rest between the sets, I’m sweating 

Program for today:
Goodmorning 5×8 20kg (empty bar) for warm-up
Squat 2×8 20kg 2×8 60kg 5x80kg 3x100kg 1x120kg 1x135kg 1x145kg (with belt) 1×152,5kg (with belt, new PR ) 3×3 105kg
Deadlift 3x120kg 2x140kg 1x160kg 1x175kg (belt) 1x185kg (with belt, new PR ) 3×3 130kg
Bench press 2×8 20kg 2×8 40kg 5x60kg 3x80kg 2x95kg 1×102,5kg 1×107,5kg (wrist wraps)  1×112,5k (wrist wraps & belt, new PR ) 3×3 87,5kg

It is going very well at this stage. I manage to stay lifting light and keep the pressure of my head. So I’m proud and I’m curious what I capable to lift the coming 2 months. Will I recieve some descent level? Yes because for my is this a descend level for myself.

The new STRENGTH is stay under my limit and keep lifting with my head 

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)