{"id":166,"date":"2017-04-18T09:53:14","date_gmt":"2017-04-18T07:53:14","guid":{"rendered":"http:\/\/wimwam.nl\/?p=166"},"modified":"2017-04-18T09:55:22","modified_gmt":"2017-04-18T07:55:22","slug":"cardiopowerlifting-18-4-2017-5x3-120kg-squats-5x3-100kg-bench-press-and-conventional-2-in-1-and-s","status":"publish","type":"post","link":"https:\/\/wimwam.nl\/index.php\/2017\/04\/18\/cardiopowerlifting-18-4-2017-5x3-120kg-squats-5x3-100kg-bench-press-and-conventional-2-in-1-and-s\/","title":{"rendered":"CardioPowerLifting 18-4-2017 5&#215;3 120kg squats 5&#215;3 100kg bench press and  conventional\/sumo deadlifts"},"content":{"rendered":"<div id=\"fb-root\"><\/div>\n<p>Today&#8217;s work-out was hard. I keep up the pace\u00a0between the sets (means less rest \ud83d\ude42 ) So the weights are light only the speed of the whole workout makes it very tough and a very nice challenge to fullfill the workout.<\/p>\n<p>Program:<br \/>\nPlanken 5x 35 seconds<br \/>\nGoodmornings 5&#215;8 40kg<br \/>\nSquats 2&#215;8 20kg 2&#215;8 60kg 2&#215;5 95kg 5&#215;3 125kg<br \/>\nDeadlift 3 sets of 2-in-1 3x140kg directly followed by 3x120kg<br \/>\nSumo deadlift 3 sets 3-in-1 3x120kg directly followed by 2x125kg and 1x130kg<br \/>\nRomanain deadlift 5&#215;5 70kg<br \/>\nBench press 2&#215;8 20kg 2&#215;8 55kg 2&#215;5 80kg 5&#215;3 100kg<br \/>\nShoulder grip bench press 5&#215;3 85kg<br \/>\nFly&#8217;s 5&#215;8 5kg<br \/>\nStrechting cycle<\/p>\n<p>Total workout 85 minutes (all final sets recorded)<\/p>\n<p><iframe loading=\"lazy\" width=\"980\" height=\"551\" src=\"https:\/\/www.youtube.com\/embed\/rU7ec6HxJ1w?feature=oembed\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n ","protected":false},"excerpt":{"rendered":"<p>Today&#8217;s work-out was hard. I keep up the pace\u00a0between the sets (means less rest \ud83d\ude42 ) So the weights are light only the speed of the whole workout makes it very tough and a very nice challenge to fullfill the workout. Program: Planken 5x 35 seconds Goodmornings 5&#215;8 40kg Squats 2&#215;8 20kg 2&#215;8 60kg 2&#215;5 [&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-166","post","type-post","status-publish","format-standard","hentry","category-training-blogs"],"_links":{"self":[{"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/166","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=166"}],"version-history":[{"count":2,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/166\/revisions"}],"predecessor-version":[{"id":168,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/166\/revisions\/168"}],"wp:attachment":[{"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/media?parent=166"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/categories?post=166"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/tags?post=166"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}