{"id":160,"date":"2017-04-17T11:58:19","date_gmt":"2017-04-17T09:58:19","guid":{"rendered":"http:\/\/wimwam.nl\/?p=160"},"modified":"2017-04-17T11:58:19","modified_gmt":"2017-04-17T09:58:19","slug":"cardiopowerlifting-session-3-in-1-squats-benchpress-and-2-in-1-deadlift-sumo-deadlifts","status":"publish","type":"post","link":"https:\/\/wimwam.nl\/index.php\/2017\/04\/17\/cardiopowerlifting-session-3-in-1-squats-benchpress-and-2-in-1-deadlift-sumo-deadlifts\/","title":{"rendered":"CardioPowerLifting session 3-in-1 squats & benchpress and 2-in-1 deadlift + sumo deadlifts"},"content":{"rendered":"
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My new way of ‘oldskool’ training is tough, due my sore body after each training \ud83d\ude42 Therefore is the strechting cycle I use at the end of my training very important for me. Today’s went good and I did some sumo deadlifts for the first time again \ud83d\ude42
\nBeaware that CardioPowerLifting is about keep up the pace between the sets, speed (explosiveness), focus (break your mental boundaries) and technique. This al together will gain your maximum strength.<\/p>\n

Program of today (90 minutes workout)
\nPlanken 5x 35 seconds
\nKnee raises 5x 15
\nGoodmornings 5×8 40kg
\nSquats (warm-up) 2×8 20kg 2×8 60kg 2×5 90kg
\n3-in-1 set (for 3 sets) 3×120 5x100kg front squats with 3x70kg
\nDeadlift 2-in-1 (5 sets) 3x120kg full pull 3x120kg (only lift off)
\nSumo deadlift 5×3 120kg
\nBench press (warm-up) 2×8 20kg 2×8 55kg 2×5 80kg
\n3-in-1 set (for 3 sets) 3x95kg 3x90kg 3x85kg
\nShoulder grip bench press 5×3 80kg
\nFly’s 5×8 5kg
\nStrechting cycle<\/p>\n