{"id":101,"date":"2017-04-08T14:18:45","date_gmt":"2017-04-08T12:18:45","guid":{"rendered":"http:\/\/wimwam.nl\/?p=101"},"modified":"2017-04-16T14:19:31","modified_gmt":"2017-04-16T12:19:31","slug":"training-8-4-2017-cardiopowerlifting-with-girls-from-bas-coaching-and-myself","status":"publish","type":"post","link":"https:\/\/wimwam.nl\/index.php\/2017\/04\/08\/training-8-4-2017-cardiopowerlifting-with-girls-from-bas-coaching-and-myself\/","title":{"rendered":"Training 8-4-2017 Cardiopowerlifting with girls from Bas Coaching and myself :-)"},"content":{"rendered":"<div id=\"fb-root\"><\/div>\n<p>Today my \u00a0girlfriends Iris &amp; Ilrish and Su came by for a light cardiopowerlifting session. In one word it was &#8220;GREAT&#8221;. They won&#8217;t forget this light cardiopowerlifting session and maybe and\/or might they have learn something about their self. I joined the training and in the last squats set Ilrish decided my weights. In the video I made a complications of our final 5&#215;5 sets squats, followed with the cardioset\u00a0<img decoding=\"async\" title=\"cheeky\" src=\"https:\/\/wimwam.nl\/sites\/all\/libraries\/ckeditor\/plugins\/smiley\/images\/tongue_smile.png\" alt=\"cheeky\" \/>\u00a0Deadlift the &#8216;heaviest&#8217; single and final &#8220;after set&#8221;. We didn&#8217;t recorded the bench press 3-in-1 sets.<\/p>\n<p>Program:<br \/>\nPlanken 5x 30sec<br \/>\nGoodmornings 5&#215;8 40kg<br \/>\nSquats 2&#215;8 20kg 2&#215;8 60kg 2&#215;5 80kg 5&#215;5 100kg cardioset \/ mindf@#kset: 1x120kg 1x135kg 1x140kg 1x145kg 1x150kg 2&#215;137,5kg 3x135kg 3&#215;132,5kg 2x130kg 3x120kg<br \/>\nDeadlift 3&#215;3 110kg 1x140kg 1x160kg 1&#215;177,5kg 5x150kg<br \/>\nBench press 2&#215;8 20kg 2&#215;20 50kg 3x3x3 80kg (narrow, middle and wide grip)<\/p>\n<p><iframe loading=\"lazy\" title=\"Training 8 4 2017 cardio powerlifting with Iris, Ilrish, Su and myself\" width=\"980\" height=\"551\" src=\"https:\/\/www.youtube.com\/embed\/LY-HdVVs8og?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n ","protected":false},"excerpt":{"rendered":"<p>Today my \u00a0girlfriends Iris &amp; Ilrish and Su came by for a light cardiopowerlifting session. In one word it was &#8220;GREAT&#8221;. They won&#8217;t forget this light cardiopowerlifting session and maybe and\/or might they have learn something about their self. I joined the training and in the last squats set Ilrish decided my weights. In the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-101","post","type-post","status-publish","format-standard","hentry","category-training-blogs"],"_links":{"self":[{"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/101","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/comments?post=101"}],"version-history":[{"count":1,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/101\/revisions"}],"predecessor-version":[{"id":102,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/101\/revisions\/102"}],"wp:attachment":[{"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/media?parent=101"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/categories?post=101"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/tags?post=101"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}