Keep up the pace during this session CardioPowerLifting :-)

Wim Wamsteeker1 Comment

Just the same weight, reps and sets as last week only I keep up pace more 🙂 Less rest is also tough. CardioPowerLifting is going well. For today’s training session I needed 80 minutes.

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 (4 minutes)
Sumo deadlift 3 sets 3-in-1 3x120kg directly followed by 2x125kg and 1x130kg (6 minutes)
Romanain deadlift 5×8 70kg
Bench press 2×8 20kg 2×8 55kg 2×5 80kg 5×3 100kg (4 minutes)
Shoulder grip bench press 5×3 85kg
Fly’s 5×8 5kg
Strechting cycle

Total workout 80 minutes (all final sets recorded)

Tough CardioPowerLifting session :-)

Wim Wamsteeker1 Comment

Saturday I decided to go not ‘heavier’ this week. So I added 1 variation to my squat session today. Instead of 3-in-1 squats I did 4-in-1 squats and that was tough and gave a satisfied feeling.

1 set 4-in-1 squat means 12 reps in 1 set 🙂
3x120kg 3x100kg 3×80 and 3x60kg (no hands front squats)
With little rest breaks this is tough. You feeling a nice pump in your body. Also by changing the weight on the bar by yourself, your breathing is going upwards and that making it harder. Additionally, it’s a separate experience that you feel comfortable in the set to recover it by lighter weight. This increases your explosiveness.

Also did 3-in-1 conventional deadlift 3x full pulls, 3x romanian and 3x lift off with 120kg for 5 sets. Followed by 5×3 sumo deadlift with 120kg.

Bench press felt good and easy 🙂 3-in-1 with 3 reps 95kg 90kg and 85kg. Finished training with 5×3 80kg shoulder grip.

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

Needed some more rest, so 100 minutes work.

Proud of myself how I get it around with my new possibilities. CardioPowerLifting today found my boundaries

Wim Wamsteeker1 Comment

During my training today I look back and found out that I can be proud of myself. In a few weeks time I changed the way I normal trained and found a new way to challenge myself to improve myself. With yesterday’s training and today’s training I found my personal boundaries for this moment. Therefore I will do the same training like I did this week and last week only with lighter weight. See it as a kind of deload week 😉

With my normal squats I squat now 2x 190kg (with sleeves) and 200kg with wraps. Deadlift (conventional) 220kg and bench press 122,5kg.
At this stage I think I can have some improvement in the coming weeks. Therefore it will be wise to make one step back, so I can make 2 or 3 steps forward 🙂

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 110kg (all sets within 5 minutes)
Mindf@#k set 1x130kg 1x140kg 1x150kg 1x160kg 1x150kg 2x140kg 3x130kg
Deadlift 3-in-in set (3 sets) 3x120kg 3x140kg 2x160kg
Romanian deadlift 5×5 100kg
Bench press 2×8 20kg 2×8 60kg
Speed bench 5×5 85kg (all sets within 4 minutes)
Mindf@#k set 1x95kg 1x105kg 1x110kg 1x115kg 1x110kg 2x105kg 3x95kg
Fly’s 5×8 5kg
Strechting cycle