Exciting! test week :-)

Blog by Ricky Bakker

Finally I was allowed to test where I stand. Testing whether all technical work and reflection work are paying off. Testing in Wim style of course. In doing so, I realize that I ‘train’ for 8 weeks with Wim and I didn’t have the expectations to gain alot of pounds – on the barbell that is 🙂 – .

I noticed during the week that I am still a bit nervous with high numbers. It gives me energy but distracts me from the work that has to be done during the week. So focus: on the deload week. Because we still want to pursue flawless work on my technique and posture.

Test training!
In the morning I felt the urge to train bubbling up. I even noticed that I suffered from nerves. Then I thought: hey, you like training .. make it fun. That calmed me down and ensured that I could reflect on what happened later in training with an objective look. In this blog I’ll share with you what happened.

Squats
Recently I have noticed that I enjoy squatting very much. I do not need extra motivation. I work hard, I am very stable (even if I say so myself). I also squatted my third attempt as if I would have a fourth attempt. So there is more in the tank. “That’s a NICE FEELING”. So far so good!

Bench press & Ricky
That is not exactly love. I notice that, partly due to hurdles in the body, I find it very difficult to motivate myself at this lift, and give optimal performance. High weights to me, myself and Ricky is equal to:
Lack of focus on technique + a$$ of the bench.

But does your trainer don’t say anything about that Ricky?
Of course he does! Only in the weeks before it didn’t happen. Nevertheless, bench press is feeling pretty strong, despite my a$$in relat from the bench #error.

So what I learned from this?
I made my second bench press attempt :). It felt pretty heavy, but I pressed it. Now the average, not well-thinking, lifter would say: Well come on with those pounds. I decided to play it safe. For me that means I weigh my options conservatively in relation to the extra few pounds that could result in one place higher or lower during a competition/meet. This is important to me because I’m learning to listen to my body.

Deadlift party
For deadlifts, Wim said ……. ! Well…. I’m not going to say what Wim said (I’m going to hold on that a little bit longer). The bottom line is I want to lift ever lift solid and hard. So I do too much. Of course it is not all roses. Because as I shared before, I also have many steps to make.

Reflection is KEY
I’ve come to the conclusion that reflecting on my training sessions works to my advantage. After all, it are the kilos that let you rank higher and not the Wilk’s points. My technique has improved so much. And because of that I experience less pain, and I’m able to load more kilos on the bar. When that time arrives that I believe I’m really ready to lift some more weight then I will definitely have a care free time in the gym and for sure a nice play date with all the plates. Until then, I’ll continue to train hard, play hard and enjoy the ride.

Thank you for reading!

Recovery session in just 45 minutes…..

Although my abductor felt a little stiff and much more than previous days, I did just some light weight recovery session. At the end of the training my leg felt almost the same. Totally recovery of the abductor is coming insight 🙂 Tomorrow I will do some light weight session also and I am planning to do a little bit heavier weights on Wednesday.

Squat 5×3 90kg
Deadlift 5×3 140kg
Bench press 5×5 90kg

NEVER TOO LATE | TO THE PARTY

Sunday’s are there for me to reflect on the week in general and ofcourse all my powerlift adventures are a part of that. Two weeks in to my new cycle for Nationals and I can say…..I’m still standing ?

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This week I saw different time slots in the gym. Early in the morning, during the afternoon and late nite creeping. Luckily for me the gym is open 24/7. Being the vampire that I am that’s a great outcome.

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This week I had a first time deadlift session with a new  kind of resistance. Oh Lord….that’s a whole other ballgame. Focusing on getting my back even stronger and holding the tension during my lock-out will for sure improve this lift.

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I also focused on my walk out for squats. Chest up, stand proud and trust the FORCE that’s in me. That counts for all the stuff I do.  While having a sit down with coach this week we also talked about how important it is to get enough sleep and feed of the right nutrition. Something I’ll look in to deeper this coming cycle amongst some other things, and for sure will write about this on here.

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All the upperbody accesories are contributing to my bench ?, al so pretty pleased with that. With a new BENCH SHIRT that will be my new best friend from now on.

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Another great friend of mine….my tailor…. did a great job on altering my squat and deadlift suit again. They were still too lose to coach’s opinion. And I agree with him (dont’t tell him that). Ofcourse that means I have to work even harder the coming weeks. Cause equipped lifting  is unforgiving when it comes down to cheating on your technique. Posture is KEY.

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But hey…didn’t I tell you a couple of blogs a go that I am up for a challenge? Down below you’ll see a first impression off that…..even picking up the bar needs some extra instruction. Eventualy the bar went UP, and came down.

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….Untill we meet again….

Nice Sunday training……

Yesterday I did a light trainingsession within the trainingsession of Iris & Ilrish. Friday I was to tired and gave my abductor some extra rest 🙂

Squats 3×3 100
Bench press 3×3 95
Deadlift 3×160

Today I had 75 minutes work-out and I felt good. Squatted 3×3 140kg (with my Titan Yellow Jackets 😉 Deadlifting went also good and unfortunately in my final set I had some slight reaction in my leg 🙁 Gladly after the set I had no pain reaction 🙂 Hopefully it is just connective tissue adhesion that came loose again…. Glad with 3×3 190kg. Bench press is feeling very good lately and I took a small step back and did 3×3 115kg follow with 3×3 135kg wearing my Titan Super Ram 😀

Just light weight and small step forwards recovery of my abductor :-)

Today I made a small step forwards with the recovery of my abductor. Yesterday therapy was helpfull and with less pain I was able to squat 3×5 90kg and deadlifting 3×3 150kg. The reaction after my training was less than the trainingsession before. My expectations is that I will be able squatting 110kg again and on Sunday 130kg. Bench press felt a little bit stiff and that is what I expected. Last Sunday I had my best bench press session since I start up this new trainingcycle. Still doubting whether I will or will not participate at the Dutch Nationals Equipped Bench Press at 25th of March. A few days until the registration closes……. 🙂

Powerliftster Kensenhuis tilt zich naar brons

Click photo, to read this message at Utrechtse Sportkrant

Good bench press session yesterday

Continue my recovery of my abductor injure…. It takes longer than expected. Nevertheless it gives me time to focus more on my bench press 🙂 and it works….. Saturday I did 10 sets of 8 reps with 20kg squats and some RDL’s sets…. Yesterday I did some variations squats with just 60kg and deadlifting with 3×3 130kg. On my bench I made 3 reps with 125kg…. and that’s a PR at this stage and I did some bench press with the Titan Super Ram and I finished with 2 reps with 170kg… 😀

Today did only some recovery sets ….
Squats 3×3 80kg
Deadlift 3×3 140kg
Bench press 3×3 90kg

Please take your time to read the latest blog of Iris, click here and Ilrish,click here.

THREE KINDS OF FEELS I HAD IN WEEK 2

Ola!

After a Sunday well spent doing absolutely nothing I am geared up for what is already week 3 of zhe program. But not before I inform y’all about some of the ways week 2 had me feeling’ of course. I’d be lying if I said everything I  had to do was super easy this time around because it was not . But even some of the things I suck at  aka loathe aka hate with a passion as big as my pretty-sizeable-behind, are starting to grow on me 😉 Soooo there it goes;

THREE KINDS OF FEELS THAT ACCOMPANIED ME TO THE GYM THIS WEEK.

ONE
Confusion. After thinking I just murdered my  first – heavyish -training on Saturday, I managed to mix everything up on Monday, again misreading my program (what else is new) and going in and out of my style during squats.  I told Wim and he said I couldn’t  execute my plan to play catch up on the things I missed in a session later in the week,  which first  actually really pissed me off  but turned out to be for the better once I put it in to perspective. Being confused about this has me fired up for the new week, were I aim to do not want to miss a thing #aerosmithvoice.

TWO
Hunger. And I mean that in every sense of the word. Most of you reading this will know that I am not the heaviest of super heavies around, in fact at my last meet I was just over 84 kg. Nevertheless  the weight thing doesn’t stop me from being as hungry as I can possibly be stepping in to the gym everyday and putting all of the kilo’s on me to work. Some say I ‘ SHOULD’ be bigger/ heavier , not knowing I actually know how it is to weigh 120KG  for example and I do not find anything amusing about it for me as a person. Taking that in mind helped me to stay hungry this week. I am hungry for kilo’s. On the bar. I am hungry for reds. Reds, on reds, on reds.

THREE
Fried-ness. Mid-week, after doing my umpteenth set of RDLs the thought of  me doing a doublebodyweighted anything just couldn’t be processed by my mind (or my body). I find correcting some things in my technique challenging with a vengeance,  but I know it is necessary for me to achieve my goals that consist of  maintaining and gaining strength, being a more complete lifter and growing as an athlete everyday. If feeling like a piece of doublefried chicken is part of  that I’ll take it , because my last session on saturday  proved  again that part of the ‘ i cannot….’ thoughts are made up in the mind.  And as you might have guessed by now my confused & hungry-fried-up-self managed to do everythang on zhe program. I think Wim would have locked me in the WimWamgym without food and water if I didn’t.

Adios!

ILY

| P L A Y T I M E | IS | O V E R |

Last sunday my first equipped meet took place.
I am still over the moon about my performance on that stage. I ended one chapter of my lifting carreer to start reading another one.
Coach gave me some rest so I could recover from all of this. And I used my spare time to do so.
That does not mean I didn’t see the gym at all. I went to the gym several times and focused on mobility work and light weight exercises.

Yesterday I had my first central training. It felt heavy. Heavy on my body and my mind.
If you would tell me that I moved all that weight 505,5 KG in total at the equipped meet I would tell you that it was not me but a body double. So at this point I am not that happy about myself, and my first training of the new cycle. And the real deal has yet to come. PLAYTIME is over.

I have to find the switch to turn that unhappy feeling in something positive. Because I know there is a lot to be excited for.

□ International competitions
□ The opportunity to develop myself as a more  skilled athlete,
□ Learn a lot more about lifting and myself.

With my equipped performance last week I was able to get invited to participate at the European Championship Equipped Powerlifting in Pilsen  [ Czech Republic ]. Not in in a million years I would have thought I would be doing such a thing. Knowing that powerlifting started as a joke and just for fun. And within 2 years it has became the real deal.

Just as real as the tickets that are booked to Canada where I’ll be participating at the World Championship Powerlifting in Calgary. ✔⚪⚪⚪✔. Talking about FUN stuff right.

Without having fun there is nothing to it. So that is what I am going to have from now on even now PLAYTIME IS OVER.

The new cycle is leading to Dutch Nationals that is 48 days and 14 hours away.  So buckle your seatbelt. It’s going to be a bumpy right.

 

 

 

◇ Untill we meet again ◇

Just light weight and empty bar squats

Today I just made 11 sets of 8 reps with empty bar (in different variations) 🙂 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 🙂 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 🙂 just for 3 sets for 3 reps with 125kg. Bench press with good and I want to do some heavier light weights on Sunday 🙂

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.