The meet on May 21st (Nationals Masters) is coming closer and coming Friday is my final test. In this training I will make up my mind (strategy) for the meet. When I make my strategy (game plan) I work also with a maximal goal and minimum goal. This helps me to get focus on my new goal, when the meet is over. When you have only a maximum goal and you don’t achieved it, there is an possibility it frustrate you very much. What I learned in the past, this ain’t helping me. I like to work with a positive fibe and therefore a minimum goal is helping me to get that fibe.  So all my 2nd attempts are my minimum goals and with my 3rd attempts I want to make the difference with that capacity I got on that moment. In my believe you can make up your mind (strategy / game plan) for 95% for the meet. The last 5% is the feeling (shape) of the day. What is the flow you are lifting in. To achieve that flow (and 95% knowledge of your capacity) the last two weeks of your training most be a contribution to that plan.

Okay what have this to do with the program of today’s training? 🙂
A lot. Although I felt my battery (energy level) is/was better than last week Wednesday, I did the same program as last week Wednesday. Yesterday and last Saturday I made to final step (mental push) towards my limits. Knowing that coming Friday is a small test to lift my openers / around my 2 attempts, a step backwards is helping me to make the following step forwards.

The question is: What will be my maximum and minumum goals for May 21st? What do you think, what I’m able to lift?

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.

Although my mind is not working like I want. The battery is not charging fully on…. So today I needed (more) willpower…… and it help me to push me towards my limits….. With squats I was able to squat 5×3 130kg (instead of 5×3 125kg last week) in 4 minutes and with bench press I pressed 5×3 105kg (instead of 100kg last week) also in 4 minutes. Shoulder grip I did 5×3 90kg (instead of 85kg last week) < 3 minutes 🙂 Because I pushed myself today I know I have to do a step backwards tomorrow. The reason of this session is that I know my weekly ‘normal’ powerlifting session on Friday will be harder. And I know this will give me a mentally boost to get focused for the meet of May 21th 😉

On my statement I had the following reaction: Do you just need as much willpower as real power? Like today my willpower generates my focus and still focus on my technique my real power is able to execute the exercise.

You can make the next sums:
Willpower + technique = generates more realpower (in the end)
Willpower + less technique = generates less realpower (in the end)
Willpower + realpower + technique = generates the most kilograms (in the end)
Willpower + realpower + less (poor) technique = generates less kilograms (in the end)

So yes willpower (Mental Flexibility) is the step to success followed by technique………

Program today:
Planken 5x 35 seconds
Goodmornings 5×8 40kg
Squats 2×8 20kg 2×8 60kg 2×5 100kg 5×3 130kg (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 60kg 2×5 85kg 5×3 100kg (4 minutes)
Shoulder grip bench press 5×3 90kg (3 minutes)
Fly’s 5×8 5kg
Strechting cycle

Total workout 90 minutes (all final sets recorded)

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

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.

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

‘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’ ……

 

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.

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)