{"id":215,"date":"2017-04-19T16:34:22","date_gmt":"2017-04-19T14:34:22","guid":{"rendered":"http:\/\/wimwam.nl\/?p=215"},"modified":"2017-04-19T16:34:22","modified_gmt":"2017-04-19T14:34:22","slug":"cardiopowerlifting-19-4-2017-3-in-1-squats-deadlift-and-bench-press-also-2-in-1-sumo-deadlifts","status":"publish","type":"post","link":"https:\/\/wimwam.nl\/index.php\/2017\/04\/19\/cardiopowerlifting-19-4-2017-3-in-1-squats-deadlift-and-bench-press-also-2-in-1-sumo-deadlifts\/","title":{"rendered":"CardioPowerLifting 19-4-2017 3 in 1 squats, deadlift and bench press also 2-in-1 sumo deadlifts"},"content":{"rendered":"<div id=\"fb-root\"><\/div>\n<p>Wednesday is the recovery day. Due my sore body and that is good. I take enough time for my warming-up and warming-up sets squats and that felt good. The\u00a0lightest weight training are the toughest. You need to stay focus. Coming Friday my weekly &#8216;normal&#8217; powerlifting training. Curious what I&#8217;m able to do. Also the training will be at Spartacus, so this will bring some tension to it \ud83d\ude42<\/p>\n<p>Program:<br \/>\nPlanken 5x 35 seconds<br \/>\nKnee raises 5x 15<br \/>\nGood mornings 5\u00d78 40kg<br \/>\nSquats 2\u00d78 20kg 2\u00d78 50kg 2\u00d75 80kg (warm-up sets)<br \/>\n3-in-1 squats (variation of slow, pause &amp; normal squats)<br \/>\n5 sets with 100kg 3\u00a0reps slow, 3 reps pause &amp; 3\u00a0reps normal (speed)<br \/>\nDeadlift 3-in-1 sets 5 sets of 2\u00a0reps\u00a0120kg (full, romanian &amp; lift off)<br \/>\nSumo deadlift 2-in-1 sets 3 sets 3 reps 100kg (full &amp; romanian)<br \/>\nBench press 2\u00d78 20kg 2\u00d78 40kg 2\u00d75 60kg (warm-up sets)<br \/>\n3-in-1 bench press 3 sets with 80kg 3 reps narrow, 3 reps middle &amp; 3 reps wide grip<br \/>\n4 th set with 75kg &amp; 5th with 70kg.<br \/>\nStrechting cycle<\/p>\n<p>85\u00a0minutes workout<\/p>\n<p><iframe loading=\"lazy\" width=\"980\" height=\"551\" src=\"https:\/\/www.youtube.com\/embed\/mPHfJ-9tP7c?feature=oembed\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n ","protected":false},"excerpt":{"rendered":"<p>Wednesday is the recovery day. Due my sore body and that is good. I take enough time for my warming-up and warming-up sets squats and that felt good. The\u00a0lightest weight training are the toughest. You need to stay focus. Coming Friday my weekly &#8216;normal&#8217; powerlifting training. Curious what I&#8217;m able to do. Also the training [&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-215","post","type-post","status-publish","format-standard","hentry","category-training-blogs"],"_links":{"self":[{"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/215","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=215"}],"version-history":[{"count":1,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/215\/revisions"}],"predecessor-version":[{"id":216,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/215\/revisions\/216"}],"wp:attachment":[{"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/media?parent=215"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/categories?post=215"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/tags?post=215"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}