## Weekly ‘normal’powerlifting training 7-4-2017

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

## warm-up 5×5 follow with 4 or 5 singles in the same set up and after that back

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

## cardiopowerlifting 3-in-sets 3x3x3 :-)

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
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

## Gaining a little bit weight, sets and reps…..

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

## Contact

If you are interested for a personal trainingsprogram, workshops and/or someting else, please contact me at info@cardiopowerlifting.com Trainingsprogram can be a regular powerlifting program and of course a CardioPowerLifting progam. Programs are refreshed / updated weekly due input of the athlete.

“You have to do the things by yourself and you don’t have to do it alone”

## Training together with Bart :-)

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