{"id":107,"date":"2017-04-05T15:42:37","date_gmt":"2017-04-05T13:42:37","guid":{"rendered":"http:\/\/wimwam.nl\/?p=107"},"modified":"2017-04-16T16:07:42","modified_gmt":"2017-04-16T14:07:42","slug":"warm-up-5x5-follow-with-4-or-5-singles-in-the-same-set-up-and-after-that-back","status":"publish","type":"post","link":"https:\/\/wimwam.nl\/index.php\/2017\/04\/05\/warm-up-5x5-follow-with-4-or-5-singles-in-the-same-set-up-and-after-that-back\/","title":{"rendered":"warm-up 5&#215;5 follow with 4 or 5 singles in the same set up and after that back"},"content":{"rendered":"<div id=\"fb-root\"><\/div>\n<p>A new challenge to make myself tired is to do my normal warm-up and warm-up sets. Followed with a low weight 5&#215;5 and doing the sets in a few minutes. Today I followed that with in one set of singles. After each single I put some weight on the bar. Did that for 5 singles and after that I did make almost the same sets back to the starting weight.<\/p>\n<p>Program:<br \/>\nPlanken 5x 30 sec.<br \/>\nKnee reases 5&#215;10<br \/>\nGood morning 5&#215;8 40kg<br \/>\nSquats 2&#215;8 20 2&#215;8 60 5&#215;5 90 single set with 110, 120, 130, 140, 145, 140, 130, 120 &amp; 110<br \/>\nDeadlift 5&#215;5 110 single set with 130, 145, 155, 165, 175, 165, 145 &amp; 130<br \/>\nBench press 2&#215;8 20 2&#215;8 55 5&#215;5 75 single set with 90, 95, 100, 105, 107,5, 105, 100, 95 &amp; 90<br \/>\nFly&#8217;s 5&#215;8 5kg<br \/>\nStretching cycle<\/p>\n<p><iframe loading=\"lazy\" title=\"Training 4-4-2017 read my blog for explanation what I did in this session\" width=\"980\" height=\"551\" src=\"https:\/\/www.youtube.com\/embed\/H3ahDond6ZA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/p>\n ","protected":false},"excerpt":{"rendered":"<p>A new challenge to make myself tired is to do my normal warm-up and warm-up sets. Followed with a low weight 5&#215;5 and doing the sets in a few minutes. Today I followed that with in one set of singles. After each single I put some weight on the bar. Did that for 5 singles [&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-107","post","type-post","status-publish","format-standard","hentry","category-training-blogs"],"_links":{"self":[{"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/107","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=107"}],"version-history":[{"count":1,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/107\/revisions"}],"predecessor-version":[{"id":108,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/107\/revisions\/108"}],"wp:attachment":[{"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/media?parent=107"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/categories?post=107"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/tags?post=107"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}