Just light weight + recovery = getting ready for Sunday?

Again light weight session today. Even with less weight compared to Monday. Just focused on technique, speed and feeling. Friday is the final training and then I”ll see if my body can increase the speed with a little bit more weight.

Squats 3×3 110kg
Deadlift 3×3 140kg
Bench press 3×3 85kg

30 minutes trainingsession 🙂

Recovery session….

Today a recovery training…. and now step by step getting ready for Sunday’s meet 🙂 Up till that day I 2 light trainingsession ahead 😉 Like ‘always’ light weight 🙂 This trainingsession lasted 45 minutes….

Squats 3×3 120kg
Deadlift 3×3 150kg
Bench press 3×3 95kg

Curious if I will be able to lift a total 575kg coming Sunday? What do you think. Please leave your prediction, below in the comments 🙂

Mental barrier …. for next week meet….

Today I had my final semi heavy light weight training session befor next week meet. I made doubles with weights just under the openers I planned for next week. Although I’m looking forward lifting on a platform, I feel I got a mental barrier.

Due the lack of control of my energy and current mental capacity (belastbaarheid), I’m curious if I can handle the crowd and the amount of incentives (like noice). The easiest way to handle your fair is to face it….. Nevertheless the coming week will cost me some energy. It is awesome for myself that I will lift next week, although the weights are less than I’m used to lift compared to what I lifted in the past.

I consider it as a challenge to lift (sub) maximum, within the possibilities I got. The biggest boundary will be to keep (maximum) pressure out of my head 🙂 So therefor I’m lifting with my mouth open. This makes it easier to manage the breathing towards my stomach and when I’ve got pressure on my head it will be at the back of my head.

Just also read the lasted blog of Iris Kensenhuis aka www.powerlifter.nl click here!

Back to today’s training 🙂  To honour the start of my lifting career I worn my retro lifting shoes. The NIKE Air Force I (25th Anniversary edition). Just to keep to focus on my technique and bring some Ointment in the training, so Manion was there.

Here I worn them at my first Nationals (juniors 1987, which I won) 18 years old 🙂


Finished with: (video below)
Squats 2x190kg
Deadlift 2x210kg
Bench press 2×107,5kg

Coming weeks just 3 light weight trainingsession 🙂


Light weight session with some challenges in the variation of the excersises

Because I’ve got one semi heavy light weight session planned for the Dutch Classic Powerlifting Nationals on Sunday, I challenged myself in the variation of the excersises. Due this variations it’s help me to focus on Sunday, because my body will have some reaction although I trained with light weights today 🙂

After the normal warming-up I did the following variations:

Wobbly squats with bands + chains. Loaded normally 90kg, each side 15kg dumbells and each side approx. 15kg chain. Approx 150kg in total, 3 sets with 2 reps.
With Deadlift I was standing on a platform of approx. 10 centimeters. 3 sets of 2 reps with 160kg + chains.
Bench press 3 sets of 2 reps with loaded normally 70kg + chains + each side 10kg hanging in bands.

Tomorrow Iris will have another equipped trainingsession 🙂


Week 1, Wim style ..

blog by: Ricky Bakker

My first week of training is over. In general this is called ‘light’. It would be, if you take long and long breaks, technicalities neglected. But let this be exactly what we are working on.

For me, this is, for the time being, a super way of training. Why you might think! It’s all because I notice that my aches have the time to recover. I also feel that I can become less uncertain during the lifts. Due to the fact that a lot of attention is paid to my technique. I have had one training that was high in the amount of kilos. I can not yet notice that a transfer has been made but that will undoubtedly come. What has come to my attention is that I am much more aware of my technique and even more aware of this sport by making a small evaluation after each training session. That even after 1 week. That is why I am more curious about what is yet to come. After all, I am only one week away. In any case, this promises to be an interesting ride!

Results neuro psychological tests and wobbly/chain training….

Yesterday I got the results of the neuro psychological tests. The results have determined that there is no memory disorder. Unfortunately the test results indicate that my memory is average compared to the people who have my work and / or level of education. Some tests are above average and some are excellent. So that is the good part. Medically there is no problem and yet I experience there is. My energy level isn’t what it used to be. Hopefully the sleepingtest can give the doctor and myself the information I need to change my current sleep rhythm to a normal “regular” sleep rhythm. I’m hoping that this helps me to charge my personal battery, so I can manage to do at least the same (or even more) like I did before.

Due the tough 2,5 years my mind can still be overloaded. Especially because of  my bad sleep rythm. The most important thing remains; still after 1 year the pain is still gone :-D.  I have to treasure that…….

Today’s training went steady….. after I did some personal steps…. 🙂
After normal warming-up and squat warm-ups I did:
Wobbly pause squats 3×3 110kg (plus 30kg dumbells) total 140kg
Followed by normal warm-up deadlift with
3×3  160kg (plus chains) total I don’t know yet, because I don’t know the weight of the chains.
Finally I bench pressed and did my normal warm-up. Finished with
wobbly bench press 3×3 90kg (plus each side 7,5kg) total 105kg.

Still at it…

Every SUNday I review my week and all my sins 🙂
Well today it’s evaluationday. This comes after judgementday a.k.a. the weekly central training.
Five weeks @ following this new programm feels like a rollercoaster. An interesting and unpredictable ride I must say. Eventhough we know where we are working towards. Ahum….at least one of us does.






My third equipped training is a fact. Squats were a big challenge. I’m much aware of being out of my comfort zone. My head and body are trying to speak the same language when It comes down to  speeding up the lift. But mostly to ‘let go’. I’m not affraid of failing a squat…I’m just not looking forward to get comfortable staying down..d.d.d.down there.

I’m stunned about the fact that my light training sessions seem to pay off. Especially when it comes down to my technique. I’ve noticed that my style is changing and I think for the better. When my lifts are  wobbly, tensionless, look like dive bombs; ‘you name it’ I’ve done it… I can reproduce what I did wrong and am able to act on it in the next set/rep/training. Click here to watch a part of yesterday’s training and know what I mean.
All the mobility exercises are beneficial to my bench press. There is still a lot work to be done. Focussing on my set up…leg drive…and placement of the barrrr
On deadlifts I’m amazed about the KG’s the suit is making me pull. And the speed that comes with it. Needless to say that I almost started with squats in my deadlift suit :-). Lucky for me coach keeps an eye on everything. Especially on me and makes sure I don’t get lost in this world of endless possibilities, reps and sets.

If it was not for him I would still be walking around in my suit this weekend. Because I couldn’t get out of my belt. It must have something to do with being : EQUIPPED IN BEING CLUMSY.

Untill we meet again….

Semi heavy light training session :-)

Today I did a semi heavy light training session. This gave me the information for the upcoming meet that’s planned within 2 weeks.
Watch the final sets below in the video. Glad that my big friend Brad Gillingham sent me a video of his latest deadlifting session 🙂
This gave me the Ointment to get Manion ;-)….. The squat warm-up went a little bit roughly….. so I had to push myself to hit my final set. Glad I squatted 2x 202,5kg… Besides the normal focus that it requires to train, the biggest challenge for me is to be aware that I have to keep the pressure out of my head…. Therefor I squat, bench press and deadlift with my mouth open…. The habbit is ofcourse to close your mouth, so you can put pressure all over your body…. including your head ! As you can see in the photo of my final IPF Worlds Masters Powerlifting……









After squats I did my deadlifts….. for me that are the easier excersises where I can focus on  keeping the pressure off my head….. Bench press is the hardest….. Although deadlifting warm-up felt a little bit stiff….. it is easier for me to push the button “turbo” :lol:….. Final deadliftset was 2x 215kg + chains on each side 🙂 The last two weeks bench press is going better,  because my left arm is becoming “stronger” and I was able to finish with 2x120kg…. Coming week I have some recovery work outs on the menu, like always…… light weight baby 🙂


Always nice to fool somebody ……

Today I trained together with Wesley Ortega. Wesley had to do one of his last training session for next week Classic Powerlifting Nationals. He joined me with my warm-up session and during this I fooled him and he had to pay the price during his final squat 🙂 

During the bench and deadlift he kept his mouth closed, because he won’t wanted to give me this moment of joy 😆 Because I tricked him, I know he his focused now to go all the way next week. Also I help me focus to push me to my next level of lifting of little bit more heavier weights….. which are still ‘light’ weights…..

Maybe some people start to understand what I really mean with LIGHT weights….. Because I will really what to KICK ass in my Home Gym…. 😀