Still pleased with my result of yesterday meet. Most of all that I’m lifting on the platform again….. and now I have to wait for the first upcoming meet in September 🙁 😉 Blog of yesterday meet, click here!
Today light weight recovery:
Squats 3×3 120kg
Deadlift 3×3 150kg
Bench press 3×3 95kg
35 minutes session 🙂
Youtube playlist Powerlifting meets, click here!
Worlds (seniors)
| Year | Class | Squat | Bench | Deadlift | Total | Place |
| 2002 | +125 | 320 | 200 | 280 | 800 | 12 |
| 2001 | +125 | 317,5 | 207,5 | 300 | 825 | 10 |
| 1999 | -125 | 325 | 205 | 320 | 850 | 11 |
| 1998 | -125 | 320 | 207,5 | 302,5 | 830 | 10 |
| 1997 | -125 | 330 | 207,5 | 300 | 837,5 | 8 |
| 1996 | -125 | 300 | 195 | 280 | 775 | 9 |
| 1994 | -110 | Bombed |
Worlds (Masters I)
| Year | Class | Squat | Bench | Deadlift | Total | Place |
| 2016 | -120 | 312,5 | 197,5 | 272,5 | 782,5 | 5 |
| 2015 | -120 | 317,5 | 185 | 270 | 772,5 | 5 |
| 2014 | -120 | 290 | 202,5 | 252,5 | 745 | 8 |
| 2013 | +120 | 332,5 | 207,5 | 260 | 800 | 6 |
| 2012 | +120 | 330 | 155 | 270 | 755 | 4 |
| 2011 | +120 | 320 | 220 NRMI | 287,5 | 827,5 | 3 |
| 2010 | +125 | 342,5 | 210 | 285 | 837,5 | 5 |
| 2009 | +125 | 322,5 | 195 | 275 | 792,5 | 3 |
Worlds (juniors)
| Year | Class | Squat | Bench | Deadlift | Total | Place |
| 1990 | -110 | 262,5 | 140 | 255 | 657,5 | 5 |
European (seniors)
| Year | Class | Squat | Bench | Deadlift | Total | Place |
| 2006 | +125 | 312,5 | 207,5 | 282,5 | 802,5 | 6 |
| 2000 | -125 | 340 | 215 | 312,5 | 867,5 | 4 |
| 1999 | -125 | 342,5 | 200 | 300 | 842,5 | 9 |
| 1998 | +125 | 320 | 200 | 300 | 820 | 6 |
| 1997 | -125 | 310 | 197,5 | 285 | 792,5 | 6 |
| 1995 | -110 | 280 | 175 | 280 | 735 | 11 |
| 1994 | -110 | 295 | 165 | 300 | 760 | 9 |
European (Masters I)
| Year | Class | Squat | Bench | Deadlift | Total | Place |
| 2016 | -120 | 315 | 192,5 | 270 | 777,5 | 3 |
| 2015 | -120 | 300 | 172,5 | 262,5 | 735 | 7 |
| 2014 | -120 | 297,5 | 207,5 | 250 | 755 | 7 |
| 2013 | +120 | 330 | 210 | 270 | 810 | 4 |
| 2012 | +120 | 340 NRMI | 217,5 | 277,5 | 835 NRMI | 3 |
| 2011 | +120 | 335 NRMI | 217,5 | 277,5 | 830 NRMI | 3 |
| 2010 | +125 | 315 | 190 | 282,5 | 787,5 | 2 |
| 2009 | +125 | 315 | 190 | 270 | 775 | 2 |
European (juniors)
| Year | Class | Squat | Bench | Deadlift | Total | Place |
| 1992 | -100 | 280 NRJ | 110 | 280 | 670 | 11 |
| 1991 | -110 | 265 | 152,5 | 260 | 677,5 | 5 |
| 1990 | -110 | 262,5 | 140 | 255 | 657,5 | 5 |
Union Cup/Western European
| Year | Class | Squat | Bench | Deadlift | Total | Place |
| 2006 | +125 | 280 | 197,5 | 272,5 | 750 | 2 |
| 2001 | -125 | 290 | 170 | 270 | 730 | 5 |
Nationals (seniors)
| Year | Class | Squat | Bench | Deadlift | Total | Place |
| 2016 | -120 | – | 180 | 267,5 | – | – |
| 2015 | -120 | 305 | 195 | 277.5 | 777,5 | 3 |
| 2014 | -120 | 25 | 185 | 220 | 430 | 5 |
| 2013 | +120 | – | 190 | – | – | – |
| 2012 | +120 | 315 | 205 | – | – | – |
| 2011 | +120 | 300 | 212,5 | 265 | 777,5 | 2 |
| 2010 | +125 | 325 | 202,5 | 282,5 | 810 | 1 |
| 2009 | +125 | 312,5 | 185 | 272,5 | 770 | 1 |
| 2008 | +125 | 295 | 180 | 265 | 740 | 1 |
| 2007 | +125 | 282,5 | 180 | 260 | 722,5 | 2 |
| 2006 | +125 | 280 | 212,5 | 277,5 | 770 | 1 |
| 2005 | +125 | 305 | 190 | 280 | 775 | 1 |
| 2004 | -125 | 270 | 170 | 265 | 705 | 3 |
| 2003 | +125 | 280 | 170 | 260 | 710 | – |
| 2002 | +125 | 330 | 205 | 300 | 835 | 1 |
| 2001 | +125 | 305 | 185 | 270 | 760 | 1 |
| 2000 | -125 | 330 | 205 | 300 | 835 | 2 |
| 1999 | -125 | 325 | 60 | 300 | 685 | 4 |
| 1998 | -125 | 332,5 | 150 | 280 | 762,5 | 2 |
| 1997 | -125 | 330 | 210 | 300 | 840 | 1 |
| 1996 | -125 | 307,5 | 190 | 290 | 787,5 | 1 |
| 1995 | -125 | 300 | 177,5 | 295 | 772,5 | 3 |
| 1994 | -110 | 300 | 170 | 300 | 770 | 3 |
| 1993 | -110 | 265 | 145 | 290 | 700 | 5 |
| 1992 | -100 | 270 NRJ | 152,5 | 285 | 707,5 | 7 |
Nationals Classic Powerlifting
| Year | Class | Squat | Bench | Deadlift | Total | Place |
| 2015 | -120 | 222,5 | 130 | 240 | 592,5 | 5 |
| 2014 | -120 | 225 | 142,5 | 255 | 622,5 | 4 |
| 2013 | -120 | 220 | 137,5 | 242,5 | 600 | 5 |
| 2012 | +120 | 250 | 130 | 257,5 | 637,5 | 3 |
Nationals (Masters I)
| Year | Class | Squat | Bench | Deadlift | Total | Place |
| 2016 | -120 | 305 | 190 | 255 | 750 | 1 |
| 2015 | -120 | 305 | 160 | 255 | 710 | 1 |
| 2014 | -120 | 260 | 192,5 | 250 | 702,5 | 2 |
| 2013 | +120 | 327,5 | 207,5 | 265 | 800 | 1 |
| 2012 | +120 | 320 | 215 | 265 | 800 | 1 |
| 2011 | +120 | – | – | – | – | – |
| 2010 | +125 | – | 100 | 285 | – | – |
| 2009 | +125 | 320 | 180 | 265 | 765 | 2 |
Nationals Classic (Masters I)
| Year | Class | Squat | Bench | Deadlift | Total | Place |
| 2017 | 120 | 212,5 | 127,5 | 242,5 | 582,5 | 3rd |
Nationals (juniors)
| Year | Class | Squat | Bench | Deadlift | Total | Place |
| 1991 | -110 | 260 | 147,5 | 255 | 662,5 | 2 |
| 1990 | -100 | 230 | 130 | 250 | 610 | 1 |
| 1988 | -90 | 215 | 125 | 235 | 575 | 2 |
| 1987 | -90 | 195 | 110 | 210 | 515 | 1 |
Open (Mid/North) Dutch Championships
| Year | Class | Squat | Bench | Deadlift | Total | Place |
| 2008 | +125 | 300 | 190 | 265 | 755 | 2 |
| 2005 | +125 | 285 | 185 | 270 | 740 | 1 |
| 2002 | +125 | 315 | 197,5 | 290 | 802,5 | 1 |
| 2001 | +125 | 310 | 185 | 295 | 790 | 1 |
| 2000 | +125 | 320 | 205 | 300 | 825 | 2 |
| 1999 | -125 | 345 | 210 | 310 | 865 | 1 |
| 1998 | +125 | 335 | 70 | 290 | 695 | 1 |
| 1997 | -125 | Bombed | ||||
| 1996 | -125 | 322,5 | 200 | 290 | 812,5 | 1 |
| 1995 | -125 | 260 | 155 | 260 | 675 | 1 |
| 1994 | -110 | 300 | 180 | 297,5 | 777,5 | 1 |
| 1993 | -110 | 275 | 160 | 290 | 725 | 2 |
| 1992 | -100 | 270 | 145 | 280 | 695 | 2 |
| 1991 | -100 | 240 | 140 | 235 | 625 | 2 |
| 1989 | -100 | 220 | 130 | 235 | 585 | 8 |
| 1988 | -90 | 205 | 127,5 | 240 | 572,5 | 7 |
In the December 1992 I broke three junior records.
| Year | Class | Squat | Bench | Deadlift | Total | Place |
| 1992 | -100 | 285 NRJ | 150 | 300 NRJ | 735 | 1 |
First junior in Holland, with a bodyweight below 100 kilos, who lifted national junior record of 300kg deadlift.
Where will I start 🙂 Looking back this year gives me a lot of uncertain feelings and thoughts. And at the end the trigeminal neuralgia is gone for a year….. Believe me that is really awesome.
Nevertheless I have to cope that my live has changed after the brain operation. Step by step it’s becoming easier if I hold the boundaries I’ve got now….. Before my illness I didn’t have any boundaries in work, training etc. 🙂 Now I take my rest during the day and plan my work (even better) I feel I got more grip on it (again). Trainingsessions during the week are maximum 1 hour and in the weekend I train only once. That session does not take longer than 1,5 hour. So I’ve created a new way of training (light weight sessions 🙂 ). Besides that I found a new way of breathing (to keep the pressure out of my head) feels great. Like a little kid 🙂 Although I don’t lift the weights I did in the past. I’m able to lift on the platform again. And that gives me a lot of joy and a goal to train.
In 1987 I lifted my 1st Powerlifting Nationals (juniors at the age of 18 🙂 ) Since then I lifted at least 1 national competition per year 🙂 So 31 years in a row and still feeling like a junior.
Today Iris was my coach and Ilrish was here back support. Please read the blog of Iris and watch here video. She had a great equipped session yesterday. click here! Thank you both for your support. You did a great job.
Squats: I opened with 195kg (no sleeves), 2nd squat 207,5kg and 3rd 212,5kg
Bench press: Started with 120kg (no belt), 2nd 125kg and 3rd 127,5kg
Deadlift: 1st attempt 220kg (no belt), 2nd 235kg and 3rd 242,5kg
Total of 582,5kg and that is good for the moment. Unfortunately the next meet which I can compete will be in September……. or I have to lift a the Equipped Powerlifting Nationals at the end of this moment…… Will that be wise at this moment? No……. At the Equipped Powerlifting Nationals I got another thing to do 😉
Video of today’s Nationals. Recorded by Ilrish Kensenhuis. Thank you 🙂
That’s how I can describe yesterday’s training.
I tried my hardest to make this week go as smooth as possible.
.
.
I can check the following boxes.
□ Did all work outs
□ Managed my time a lot better
□ Felt strong during the week
□ Eat and slept enough
□ Looked forward to the ‘lightweighted’ central training
.
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Even with all this preperation the central training got me like…..RU FREAKING KIDDING ME.
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.
Squats felt heavy….bench went much better….and deadlifts……..:-/. Don’t you even get me started!
In Dutch there is a saying that goes like: those who are not strong should be smart.
Well… I can tell you that is difficult with a fried brain.
.
.
During this training I asked myself many times….what am I doing? Why does this feels like I’m surviving. I’m glad to say that my technique saved me through this day cause I felt like ‘UGH’. The head was out of office, and my manners took a vacation. Alll that was left was the heart to lift with.
.
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My sister @ilyscious was there to have my back. Every step a long the way, alongside coach. The one and only coach who made me do extra sets and reps to get the best (of that day) out of me. That is what I realise now. But at that moment it felt like he was pushing all my buttons and really got on my nerves. We are still friends but I did not like his behaviour that much! Or was it my own?
.
.
This video shows what that looks like. I dare you to watch it (without laughing).
*3×170KG EQUIPPED SQUATS
*5×195KG EQUIPPED DEADLIFTS
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After getting my frustration out of the way, Coach was so kind to remind me of the boxes I forgot to check:
□ Not sticking to the order of the programme
□ Forgetting that I’ve made progression
□ Being to ‘lightheaded’ about the lighttraining
□ Choosing to survive
□ Taking one step at a time
.
.
Uhm….what did you say? Well that sets the record straight!
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When you think you know, but you have no idea.
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Untill we meet again
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 🙂
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 🙂
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 🙂
《《 Key note》》: I’ve got my squat and deadlift suit tailored. They are tighter than before. I’m so happy, because now I feel what compression does when the technique is right. For now I’ll save you my experience on how things go down hill when the technique is off ?Untill we meet again.
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 🙂
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!
