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 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 😀

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 
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. 😀

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

Weekly Powerlifting training 28-4-2017

It is/was a strange week. Nevertheless I continue this week training session and tonight I had my weekly ‘normal’ powerlifting session. The warm-up was harder than last week and the will was good. Therefore I took 2x175kg squat (belt) and 2x195kg (belt & sleeves). Squat session I finished with 1x210kg (belt & wraps) This rep was the best of all 🙂 I controlled the weight and breathing. Deadlift went tough and therefore I decided to deadlift a single with 205kg instead a double. 225kg (belt) went okay for now. Bench press went pretty well the double with 112,5kg went easy. Followed by 120kg (wrist wraps) and I finished it with 1x 125kg (belt & wrist wraps). In my opinion a very nice progression. At this stage I don’t yet what I will do in coming week trainingsession. Tomorrow it is mindf#@k day 🙂

Program of today:
Goodmornings 3×8 40kg
Planken 3x 30 seconds
Squats 2×8 20kg 2×8 60kg 5x90kg 3x120kg 3x150kg 2x175kg (belt) 2x195kg (belt & sleeves) 1x210kg (belt & knee wraps)
Deadlift 2×3 120kg 3x150kg 2x180kg 1x205kg 1x225kg (belt)
Bench press 2×8 20kg 8x60kg 5x80kg 3x100kg 2×112,5kg 1x120kg (wrist wraps) 1x125kg (belt & wrist wraps)
Strechting cycle

News item: 26-4-2017

Today I had a meeting with Darryl (Iron House Co) to discuss the follow-up of the masterclass which we held at Iron House Co on 15th April. (picture below is an impression of the day 🙂

We can say it was a big succes, so more news will be announced via Iron House Co:
website: http://www.

Same weights as last week felt heavier due sore body :-)

My felt really sore, so I took a little bit more pause between the sets. Thereby this training session take 5 minutes longer than last week. This training I took the same weights, sets and reps as last week Wednesday. This training is meant for recovery, so I will be able to put some weights on the bar during my weekly ‘normal’ powerlifting training (which I do on Friday) Friday it will be my 2nd time to train at Spartacus. Last week it felt unusual. It is still hard for me to operate in a full group of people with a lot of interaction. So that is also a good training to get used to it again 🙂

Planken 5x 35 seconds
Knee raises 5x 15
Good mornings 5×8 40kg
Squats 2×8 20kg 2×8 50kg 2×5 80kg (warm-up sets)
3-in-1 squats (variation of slow, pause & normal squats)
5 sets with 100kg 3 reps slow, 3 reps pause & 3 reps normal (speed)
Deadlift 3-in-1 sets 5 sets of 2 reps 120kg (full, romanian & lift off)
Sumo deadlift 2-in-1 sets 3 sets 3 reps 100kg (full & romanian)
Bench press 2×8 20kg 2×8 40kg 2×5 60kg (warm-up sets)
3-in-1 bench press 3 sets with 80kg 3 reps narrow, 3 reps middle & 3 reps wide grip
4 th set with 75kg & 5th with 70kg.
Strechting cycle

90 minutes workout