Just light weight and empty bar squats

Today I just made 11 sets of 8 reps with empty bar (in different variations) šŸ™‚ Just to focus on recovery of my right abductor. I can walk and do every thing, only when I generate some pressure I feel pain. nevertheless I can continue my excersises. See what the reaction tomorrow will be and if I can do some empty bars squats again, so I can do some weight on the bar on Sunday šŸ™‚ After the squats I did some light weight deadlift. Tomorrow I want to do some light weight RDL’s. I used also my new hex bar šŸ™‚ just for 3 sets for 3 reps with 125kg. Bench press with good and I want to do some heavier light weights on Sunday šŸ™‚

Squats 5×8 20kg Safety bar 3×8 20kg Rackable Cambered 3×8 20kg
Deadlift 3×3 130kg
Hex Bar deadlift 3×3 125kg
Bench press 3×3 110kg

Do you want to see all deadlift attempts of Iris at the Dutch Equipped Powerlifting Nationals, click here and watch here breaking the Dutch record.

Video of all the deadlift attempts of Iris at the Dutch Equipped Powerlifting Nationals 2018

Okay here the video of all the deadlift attempts ofĀ @inspirisedĀ at the Dutch Equipped Powerlifting Nationals of last Sunday.Ā Including the new Dutch Record of 230,5kg.Ā With this attempt she qualified herself for the European Equipped Powerlifting Championships in May 2018.
This meet is a very a nice steps towards her Worlds Classic Powerlifting in June 2018.

Read here blog about the nationals,Ā click hereĀ and mine, click here!

More reaction in my leg not expected :-)

Today’s trainingĀ started good. Warm-up went good. The light weight squat sets felt good 3×5 90kg. First 2 sets front squat felt good. Only in the 3rd set during the 2nd rep I felt my legmuscle again.Ā Not sure what happened. It felt like something was being pulled loose.Ā Possibly something of an adhesion was pulled loose, because at this stage I felt my muscle and I can’t bent it normally. Just to be sureĀ I skipped my deadlift sets. Bench press felt good 3×5 105kg.

Squats 3×5 90kg
Front squats 2×5 60kg pause 3rd set just 2 reps
Bench press 3×5 105kg

Small mistakes makes you focused….

Yesterday’s training felt good at the start and therefore I was easygoing during my squats sets. For a moment I let go of my focus on my technique and strained my right abductor in my 2nd set in 2nd rep. Nevertheless I continued my training and did my 3rd set and bring back my focus on my technique. Gladly I strained lightly my abductor and was able to deadlift. My starting position was a little higher than I normally do. The focus on my technique helps me to work around the (small) injury. The abductor is helping ’the core’ of your upper leg and when you can stay focus on your technique you can do more what you think than on that moment šŸ˜‰

Please also read yesterday’s blog of Ricky Bakker, click here!

1 hour work-out:
Squats (wobbly) 3×3 100kg + 40kg dumbells
Deadlift (chains) 3×3 160kg + 20kg chains
Bench press (wobbly) 3×3 75kg + 25kg plates