New Masterclass coming up :-)

More information will be posted on the facebook pagina Ironhouse and/or website of Ironhouse. Love to meet the powerlifters of the future 🙂

The first Powerlifting MasterClass with Wim Wamsteeker was a truly great day and an amazing seminar!So great that we…

Geplaatst door Iron House Co. op maandag 8 mei 2017

Tough training and I hold my ‘basic level’ and needed thereby more time for the whole workout…..

Today it was a hard session for me. I was tough to hold my ‘basic’ level with the weights, reps and sets. Mostly through a very tired ‘brain’ and this cost me a lot of energy. Nevertheless I’m focused to my ‘comeback’ on the platform on 21st of May. Last Friday went pretty well and this give me the confidence I will lift ‘good’ within my current possibilities. Therefor it is important to hold myself back and listen to what I feel…. So today I did what I wanted to do and took more rest between the sets and this session lasted 120 minutes instead of 90 minutes. At the end I felt I had some more energy during the bench press, so I added 5kg to the 3-in-1 sets compared with last week Monday 🙂

Program:
Planken 5x 35 seconds
Knee raises 5x 15
Goodmornings 5×8 40kg
Squats 2×8 20kg 2×8 60kg 2×5 90kg
5 sets 4-in-1 set 3x120kg 3x100kg 3x80kg 3x60kg (front squat)
5 sets 3-in-1 set conventional deadlift 3×120 full, romanian and lift off
5×3 120kg sumo deadlift
Bench press 2×8 20kg 2×8 60kg 2×5 80kg
3 sets 3-in-1 3x100kg 3x95kg 3x90kg
Shoulder grip bench press 5×3 80kg
Fly’s 5×8 5kg
Strechting cycle

Push myself with the mindf@#k sets towards my new limits…..

Yesterday evening I had an impressive weekly ‘normal’ powerlifting session. I keep myself within my ‘basis level’ with the weight and was able to squat a new PR in reps with 195kg (for 3 reps) and deadlifted a new PR in reps with 205kg (for 3 reps also). With new PR I mean a ‘personal record’ after my operation.

Today it was mindf@#k day 🙂 Belief me that is very heavy mentally and physical. You have to push your personal engine on an on. What a mindf@#k is making special, is that your body is ‘recovery’ during the set when deload the weight towards your starting weight 🙂

With squats I used the same warm-up 5×5 with 100kg and with the mindf@#k set I was able to squat at the top of the set 160kg 🙂
During the 3-in-1 deadlift I did the same weights as last week Saturday, only I added 1 rep with 160kg (3 reps…. pffff). And with the mindf@#k set bench press I finished at the top with 117,5kg. Today I pushed myself towards my new limits 😀

Program:
Planken 5x 35 seconds
Knee reases 5x 15
Goodmornings 5×8 40kg
Squats 2×8 20kg 2×8 50kg 2×5 80kg
5×5 100kg (within 4 minutes and 30 seconds)
Mindf@#k set 1x120kg 1x130kg 1x140kg 1x150kg 1x160kg 2x150kg 2x140kg 3x130kg 3x120kg (5 minutes and 30 seconds)
Deadlift 3-in-1 (3 sets) 3x120kg 3x140kg 3x160kg
Romanian deadlift 5×5 90kg
Bench press 2×8 20kg 2×5 55kg
5×5 80kg (within
Mindf@#k set 1x90kg 1x100kg 1x110kg 1x115kg 1×117,5kg 1x115kg 2x110kg 3x100kg 3x90kg (4 minutes)
Fly’s 5×8 5kg
Strechting cycle

Between romamian deadlift and bench press I took some extra rest, so I had enough energy to fullfill the bench press session and had the power to push myself to my next level 🙂 Therefore this session lasted 95 minutes instead of the ‘normal’ 90 minutes.

Impressive weekly ‘normal’ powerlifting training after a step backwards …….

In my personal update I wrote today, that I have to deal with the issues of my brain operation (you can read this blog here! Therefore I have to make step backwards when I have lack of energy….. I have to figure out what my limits are (in my normal life)… It is just like powerlifting =0

Wednesday I took a step backwards in my training to have enough energy for today’s training. With the knowledge I have from the past 😉 and also I read on http://www.hersenletsel-uitleg.nl/ I took some rest in the afternoon :-I

Also I decided to training with ‘lighter’ weights than last week Friday.
During the warm-up with squats I made some different steps and reps that previous training. During the warm-up it felt good and steady. At the end I finished with 3x 195kg (belt & sleeves) 🙂
With deadlift I pulled 3x205kg as final sets 🙂 During the bench press I took to little rest between one last and last set. Therefore I stopped when I pressed 2x 120kg instead of 3. Overall a big suprise for me and at this stage an impressive training 😀

Program:
Goodmornings 3×8 20kg
Squats 2×8 20kg 2×5 70kg 5x100kg 3×130 3x160kg (belt) 2x180kg (belt) 3x195kg (belt & sleeves)
Deadlift 2×3 120kg 3x150kg 2x170kg 3x190kg 3x205kg (belt)
Bench press 2×8 20kg 2×8 60kg 5x80kg 3x100kg 3x110kg (wrist wraps) 2x120kg (belt & wrist wraps)
Strechting cycle

Update of the recovery of my brain operation….

‘Luckly’ I recieved an email from a colleague with a link to http://www.hersenletsel-uitleg.nl 
When I read the information on the website, I read my ‘own’ story. I have difficulty to handle with bright (sun) light, noises, interaction (in a group) etc. At the end it causes lack of energy (feeling tired) …… Oooo that is strange….
In the articles on the website it is clearly explained that it is ‘normal’. So I have to make some changes and enable help to make progress in my recovery (new life /  me) It is hard to realize you ain’t able to do the things you did in past without any problems. At the end I know it will me grow to a better me, only it need time……. Tonight my weekly ‘normal’ powerlifting training….. Time to stay within my ‘basic level’ ……

 

Less weight than previous week, due lack of energy :-)

When you don’t have enough energy, there are a few options to deal with your training:

  1. skip your training
  2. full fill your program as planned
  3. full fill your program and take less weight (and safe your energy for your next training.

You can image which option I chose. The reason of my choice is that I want to full fill my ‘heaviest’ training / manage to lift the weights I planned to lift on a meet. A meet is the most important for me (normally 🙂 ) so one step back, can help you to make 2 of more steps forwards.  So I’m aiming to train (lift) good Friday at my weekly ‘normal’ powerlifting training. Also I decided to skip the strechting cycle, so I keep the tension on my whole body. Also I toke more rest between the sets. This training lasted approx. 105 minutes.

Program today:
Planken 5x 35 seconds
Knee raises 5x 15
Good mornings 5×8 40kg
Squats 2×8 20kg 2×8 50kg 2×5 70kg (warm-up sets)
3-in-1 squats (variation of slow, pause & normal squats)
5 sets with 90kg 3 reps slow, 3 reps pause & 3 reps normal (speed)
Deadlift 3-in-1 sets 5 sets of 2 reps 110kg (full, romanian & lift off)
Sumo deadlift 2-in-1 sets 3 sets 3 reps 90kg (full & romanian)
Bench press 2×8 20kg 2×8 50kg  (warm-up sets)
3-in-1 bench press 5 sets with 70kg 3 reps narrow, 3 reps middle & 3 reps wide grip.

Full CardioPowerLifting session same weight less time :-)

Again the same weights as previous Tuesday’s only again faster 🙂 It is really keeling me to keep up the pace. 😀

Program:
Planken 5x 35 seconds
Goodmornings 5×8 40kg
Squats 2×8 20kg 2×8 60kg 2×5 95kg 5×3 125kg (<4 minutes)
Deadlift 3 sets of 2-in-1 3x140kg directly followed by 3x120kg
Sumo deadlift 3 sets 3-in-1 3x120kg directly followed by 2x125kg and 1x130kg
Romanain deadlift 5×8 70kg
Bench press 2×8 20kg 2×8 55kg 2×5 80kg 5×3 100kg (<3 minutes)
Shoulder grip bench press 5×3 85kg
Fly’s 5×8 5kg
Strechting cycle

Total workout 75 minutes (all final sets recorded)

Announcement & confusion together make it tough too training today :lol:

The announcement is that I will (hope) to participate at the Dutch Nationals Masters (equipped) 21st of May.  This announcement makes myself a little confusioned 😀 Participation means that I have to hold an eye on my borders. So I don’t get too enthausiastic and put too much weight on the bars, so the pressure will be too much in my head.

I’m very glad that my new way of training created this possibility. The decission makes me very happy 🙂

I don’t want to leave the platform through the backdoor 😆 and this meet will give me options for the future (comings months). Because of this participations I keep the option open to be able to participate at the European & Worlds Masters (equipped) If I will be participate I don’t know yet. I know I liked the meets very much together with my international powerlifting friends and in specific with Peter Baltus and Michael Kalter. If I will be participate I have to try out to wear loose suits / shirt, because the ‘normal’ tight suits / shirt generates too much compresion (and therefor too much pressure on my head) …….. This will be an option after 21th of May.

Goals for 21th of May will be:
Squats 220kg (with wraps)
Bench press 127,5kg
Deadlift 230kg

Today’s training was tough (most off all mentally) and therefore I took a little bit more time to train. Workout lasted 105 minutes instead of 90 minutes. The weights, sets and reps were the same as last week Monday. The 4-in-1 squats are really killing me 😀

Full overview of today’s program:
Planken 5x 35 seconds
Knee raises 5×15
Goodmornings 5×8 40kg
Squats 2×8 20kg 2×8 60kg 2×5 90kg
5 sets 4-in-1 set 3x120kg 3x100kg 3x80kg 3x60kg (front squat)
5 sets 3-in-1 set conventional deadlift 3×120 full, romanian and lift off
5×3 120kg sumo deadlift
Bench press 2×8 20kg 2×8 60kg 2×5 80kg
3 sets 3-in-1 3x95kg 3x90kg 3x85kg
Shoulder grip bench press 5×3 80kg
Fly’s 5×8 5kg
Strechting cycle

CardioPowerLifting with mindf@#k set ….. pfff

Although the weekly ‘normal’ powerlifting training is lighter than a CardioPowerLifting session, the impact on my body is hugh. Between the sets I take more rest compare the CarioPowerLifting sets, only step by step I go to the edge of my ‘new’ maximum power. The impact of last night ‘normal’ powerlifting training was gigantic. Although my mental focus wasn’t 100% like the weeks before, I pushed my self to make progress compare the week before. So today I had to deal with a really tired and sored body 😀 Therefore I decided to take a little bit more time during my warm-up sets and take a little less weight compare last week Saturday training. So this session lasted 95 minutes.

Program of today:
Planken 5x 35 seconds
Knee raises 5x 15
Goodmornings 5×8 40kg
Squats 2×8 20kg 2×8 55kg 2×8 80kg
Speed squats 5×5 100kg (all sets within 5 minutes)
Mindf@#k set 1x120kg 1x130kg 1x140kg 1x150kg 1x145kg 2x140kg 2x130kg 3x120kg (all reps done in 5 minutes)
Deadlift 3-in-in set (3 sets) 3x120kg 3x140kg 2x160kg (6 minutes)
Romanian deadlift 5×5 90kg
Bench press 2×8 20kg 2×8 60kg
Speed bench 5×5 80kg (all sets within 3 minutes)
Mindf@#k set 1x90kg 1x100kg 1x110kg 1x115kg 1x110kg 2x105kg 2x100kg 3x90kg (all reps done in 3,5 minutes)
Fly’s 5×8 5kg
Strechting cycle