Volume training and super sets = sweat exercising

Just to challenge me with volume training, combined with super sets ūüėÜ = sweat exercising

Planken 3x 30 seconds
Goodmorgnings 5×8 35kg
Squat 2×8 20 2×8 60
Back squat (80kg) & front squat (60kg) 3 sets of 5x80kg & 3x60kg
Conventional deadlift 5 sets 3 sets with 120kg followed by 100kg 1 sets is 3x120kg + 3x100kg
Romanian deadlift & bent-over-row 5×8 60kg
Bench press 2×8 20 2×8 40 2×5 60
Bench press (80kg) & incline bench press (40kg) 5 sets of 5x80kg & 5x40kg
Lat-pully behind 4×8 50kg
Lat-pully front 4×8 40kg
Military press & neck press 3×8 20kg
Fly’s 5×8 5kg

Recovery training :lol: …. 3-in-1 squats & bench press and some deadlifts

Just recovery training, together with my collegue. He wanted to experience some cardio powerlifting ūüôā Tormorrow he we know what it is ūüėÜ

Planken 3x 30 seconds
Goodmornings 4×8 35kg
Squats 2×8 20kg 2×8 60kg 2×5 80kg
3-in-1 squats (slow, pause and normal) 3x3x3 70kg
Conventional deadlift 3×5 100kg
Romainain deadlift 5×8 70kg
Bench press 2×8 20kg 2×8 40kg ¬†2×8 60kg
3 in 1 bench press (narrow /  mid / with) 3x3x3 80kg
Lat-pully behind 4×8 (today 45kg)
Lat-pully front 4×8 (today 40kg)
Fly’s 5×8 (today 5kg)

Training at Ironhouse sets and singles :-)

I had an appointment with Darryl, so I combined it with a cardio session powerlifting ūüėÄ

My weights today:
Goodmornings 4×8 40kg
Squats 2×8 20kg 2×8 60kg 2×5 80kg 3×3 100kg 2×120 1x130kg*
Conventional deadlift 3×3 120kg 2x140kg 1x160kg*
Romainain deadlift 5×6 90kg
Bench press 2×8 20kg 2×8 40kg 2×5¬†60kg 2×3 80kg 3×90 2x100kg*

New* PR’s lifted ūüėÄ

“super sets” back & front squats :-)

This month it just to figure out what I like to do because of my circumstances. Hopefully I can make some program started when we are back from Valencia yes

My weights today:

Planken 3x 30 seconds
Goodmornings 4×8 30kg
Squats 2×8 20kg 2×8 50kg
“Super sets” back squats & front squats 3×5 70kg & 50kg
Conventional deadlift 5×5¬†90kg
“Super sets” romainain deadlift & bent-over-row 3 sets of 6x70kg & 8x50kg final set both 70kg
Bench press 2×8 20kg 2×8 40kg
3 in 1 bench press (narrow /  mid / with) 3x5x3 65kg
Lat-pully behind 4×8 (today 45kg)
Lat-pully front 4×8 (today 30kg)
Fly’s 5×8 (today 5kg)

3-in-1 bench press and pause squats…..

Cardiopowerlifting one hour workout laugh Started to challenge myself with bench press and doing 3-in-1 (narrow/mid/with) each 3 reps of 3 sets.  Also pause squats felt good with light weight. The important thing is to keep the pressure on my head and that is a challenge to remain cautious.

My weights today:

Planken 3x 30 seconds
Goodmornings 4×8 30kg
Squats 2×8 20kg 2×8 50kg 2×5 70kg
Pause squats 3×3 90kg
Conventional deadlift 5×3 100kg
Romainain deadlift 5×8¬†70kg
Bench press 2×8 20kg 2×8 40kg 2×5¬†60kg
3 in 1 bench press (narrow /  mid / with) 3x3x3 70kg
Lat-pully behind 4×8 (today 40kg)
Lat-pully front 4×8 (today 30kg)
Fly’s 5×8 (today 5kg)

Testing my ‘limit’with deadlift up to 1x 140kg also slow squats with 90kg 3×3

Today I want to figure out what my max (read limit) was with deadlift. Therefor I did some slow squats for strechting my sore legs and lower back. Can you imagine that I have sore muscles doing cardiopowerlifting with low/light weights laugh

My weights today:

Planken 3x 25 seconds
Goodmornings 4×8 30kg
Squats 2×8 20kg 2×8 50kg 2×5 70kg
Slow squats 3×3 90kg
Conventional deadlift 3x 90kg 3x 100kg 3x 110kg 2x 120kg 2x130kg 1x140kg
Romainain deadlift 5×6¬†70kg
Bench press 2×8 20kg 2×8 40kg 2×8 60kg 3×5 70kg
Lat-pully behind 4×8 (today 40kg)
Lat-pully front 4×8 (today 30kg)
Fly’s 5×8 (today 2,5kg)

Recovery training :lol: ….. sore legs from a single with 120kg squat ….

Yesterday I thougth to do 5×5 today and I had some changes in my thougths¬†enlightened. Therefore I went up in squat ann benchpress and doing a single¬†cool
I have to figure up, which weights will be in the range of ¬†‘light’¬†yes

My weights today:

Planken 3x 20 seconds
Goodmornings 4×8 30kg
Squats 2×8 20kg 8x50kg 5×8 70kg
Conventional deadlift 5×8 70kg
Romainain deadlift 5×8 50kg
Bench press 2×8 20kg 8x40kg 5×8 60kg
Lat-pully behind 4×8 (today 40kg)
Lat-pully front 4×8 (today 30kg)
Fly’s 5×8 (today 2,5kg)

Training 10-3-2017 not 5×5 :-)

Yesterday I thougth to do 5×5 today and I had some changes in my thougths enlightened. Therefore I went up in squat ann benchpress and doing a single¬†cool
I have to figure up, which weights will be in the range of ¬†‘light’¬†yes

My weights today:

Planken 3x 20 seconds
Goodmornings 4×8 40kg
Squats 2×8 20kg 8x50kg 8x70kg 5x90kg 3x100kg 2x110kg 1x120kg 5x100kg
Conventional deadlift 5 sets of 3 reps with 100kg
Romainain deadlift 8 reps of 5 sets with 70kg
Bench press 2×8 20kg 8x40kg 8x60kg 5x70kg 3x80kg 1x90kg 5×77,5kg
Lat-pully behind 5×8 (today 40kg)
Fly’s 5×8 (today 2,5kg)

Training 9-3-2017……

Things coming together after the appointment yesterday. The coming time I will be training light and also in the future. Only I hope I will be able to manage the light towards some heavier weight and still feeling light…….

My weights today:

Planken 3x 20 seconds
Goodmornings 4×8 30kg
Squats 8 reps of 4 sets with 70kg
Conventional deadlift 8 reps of 4 sets with 70kg
Romainain deadlift 8 reps of 4 sets with 60kg
Bench press 8 reps of 4 sets with 60kg
Lat-pully behind 5×8 (today 40kg)
Fly’s 5×8 (today 2,5kg)

5th training and tomorrow appointment in Groningen

Tommorrow I have an appointment in Groningen Hospital and I hope to get more information about the possibilities of my future. What is the meaning of ‘light’ training. Is there an possibility for a second opinion (is a 2nd operation possible). What are the chances that it will return. So a lot of questions. At this stage training with light weights is feeling very good. holding the pressure of my head, therefor light weights¬†smiley

My weights:

Planken 3x 20 seconds
Goodmornings 5×8 (today 35kg)
Squats 8 reps with 50kg & 70kg ¬†and 3×5 90kg
Conventional deadlift 5 reps of 5 sets with 90kg
Romainain deadlift 5×8 (today 70kg)
Bench press 8 reps with 50kg – 70kg -70kg and ended with 3×5 75kg
Lat-pully behind 5×8 (today 40kg)
Fly’s 5×8 (today 2,5kg)