11-4-2017 squats, interval deadlift and bench press

Cardiopowerlifting.com is on air smiley I work with a new software program there for it will take some time to adjust my new site. So that is the second challenge for me, together to promote my new (oldskool) way of training.

Program today:
Planken 5x 35 sec
Knee raises 5x 15
Goodmorning 5×8 40kg
Squats 2×8 20kg 2×8 60kg 2×5 90kg 5×3 120kg
Interval deadlift 5 sets of 2x 140kg + 3x120kg
Bench press 2×8 20kg 2×8 60kg 2×5 80kg 5×3 95kg
Shoulder grip bench press 5×3 82,5kg
Fly’s 5×8 5kg

90 minutes workout

Cardiopowerlifting.com a new way of training. Improve you maximum power by training with light weights

Cardiopowerlifting is a new way of training I develop due my personal circumstances. After my brain operation earlier this year I’m not allowed to put maximum pressure on my head. Because I’m powerlifting over 30 years I cann’t an imagine a world without Powerlifting. Therefore I start thinking about a ‘new’ way of training and add the oldskool of training with my philosophy of training I develop over the years. People I have trained / trained with know my basic rule: You become strong by your light workouts.

This just a started and I will update the site step by step….

News…… I claimed www.cardiopowerlifting.com :-) Training today..

Thanks to Ilrish and Iris to motivate me to claim www.cardiopowerlifting.com ….. See if this give me new energy and focus to have some contribution to the powerlifting sport….. and give myself new goals to accelerate my maximum power to train with light weights in a cardio setting. Variations of the powerlifting excersises in a quick pace and short rest between the sets. Keep you posted!!!!

Program today:
Planken 5x 30 sec
Knee raises 5×10
Good mornings 5×8 40kg
Squats 2×8 20kg 2×8 60kg 2×5 85kg 3-in-1 set 3×110, 5x90kg and front squats 3x60kg for 3 sets
Deadlift 3-in-1 set 3x110kg 3x120kg and 3x125kg for 3 sets
Romanain deadlift 5×5 90kg
Bench press 2×8 20kg 2×8 50kg 2×5 70kg 3-in-1 set 3x90kg 2x85kg and 3x80kg for 3 sets
Shoulder grip bench press 5×5 75kg
Fly’s 5×8 5kg
Strechting cycle

Training 8-4-2017 Cardiopowerlifting with girls from Bas Coaching and myself :-)

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 cheeky Deadlift the ‘heaviest’ single and final “after set”. We didn’t recorded the bench press 3-in-1 sets.

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)


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 cheeky
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

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.

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

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

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

75 minutes work-out yes cardiopowerlifting laugh Last week Thursday I started to work proper hours again and that gave me good boost in my mindset smiley 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 wink

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


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”
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