{"id":2745,"date":"2019-12-11T20:50:00","date_gmt":"2019-12-11T19:50:00","guid":{"rendered":"https:\/\/wimwam.nl\/?p=2745"},"modified":"2023-08-17T16:13:31","modified_gmt":"2023-08-17T14:13:31","slug":"qualifying-for-the-open-raw-nationals-2020-by-gaining-80kg-total-competition-pr","status":"publish","type":"post","link":"https:\/\/wimwam.nl\/index.php\/2019\/12\/11\/qualifying-for-the-open-raw-nationals-2020-by-gaining-80kg-total-competition-pr\/","title":{"rendered":"Qualifying for the open raw Nationals 2020 by gaining 80kg total competition PR"},"content":{"rendered":"
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Blog by Alwin Tan<\/a> (instagram)<\/p>\r\n\r\n\r\n\r\n

I contacted Wim for guidance in Powerlifting, since he is a well-known (international) Powerlifting coach . He asked me about my goals and ambitions. Well\u2026 my biggest ambition this year is to qualify for the open raw Nationals in 2020, I realized however that I had to gain 80kg competition PR since my last meet in February. My best lifts were: 177,5kg squat- 127,5kg bench-175kg deadlift. \u201cOk, we will work on it as long as you can commit yourself to my program\u201d, he told me. Well let\u2019s give it a try then. But how on earth am I going to gain 80kg in just 4 months (since my next meet was in December)? I have been struggling with my deadlifts for more than 1 year, plus I was suffering from a lower back injury and my squats weren\u2019t improving that well.<\/p>\r\n\r\n\r\n\r\n

I sent him my current PR\u2019s, goals and next meet. After a couple of days he replied my e-mail with an Excel attachment. One full SBD training and 3 training sessions with a variety of exercises\u2026 After having survived the first full SBD training, my quads and wrists were cramping.. What is the point of this heavy training session? I was spending over 4 hours in the gym!! How on earth am I going to survive this for the next 7 weeks?! Wim told me that the point of this, is to get used to the load of a full competition. In order to achieve that, it is not wise to \u201cmaximize\u201d a squat, bench or deadlift session on separate days. It seemed to work for me, since my deadlift (my weakest lift) slowly increased from 175kg to 185kg conventional after 2 weeks. More importantly, I wasn\u2019t cramping anymore.<\/p>\r\n\r\n\r\n\r\n

Of course it wasn\u2019t all about gaining weights, I had one training session where I failed two sets of deadlift (192,5 kg and 200kg) and I suffered a shoulder injury during the bench press. At that point, I thought that my qualification for the Nationals in 2020 is over.. If I even can\u2019t pull 200, how can I gain 80kg total PR required for qualifying? Wim, however, showed his \u2018coaching\u2019 skills by letting me realize that failure is the best method for improving both physically and mentally.\u00a0<\/p>\r\n\r\n\r\n\r\n

Two weeks out from the DRC Cup I was pulling 215kg deadlift, squatted 192,5kg and did a 135kg bench press (with a shoulder injury), meaning a 542,5 kg total. Instead of gaining 80kg, I \u201conly\u201d had to gain 17,5kg. That gave me a lot of confidence.<\/p>\r\n\r\n\r\n\r\n

At the DRC Cup I was a bit worried, because I woke up with a bit of a cold, plus my shoulder wasn\u2019t feeling that great. However, I surprised everyone (except Wim perhaps) by squatting 195 kg (+17,5 competition PR), benching 140kg (+ 12,5kg Powerlift match PR) and a 225 deadlift ( +50kg PR!!), meaning a 80kg total PR and thus qualified myself for the open Nationals!<\/p>\r\n\r\n\r\n\r\n

I still don\u2019t know why I gained so much in such a short period of time. But I think that the combination of one intense training session a week, lots of variety work with lighter weights and mental coaching works well for me.<\/p>\r\n\r\n\r\n\r\n

Wim can convince his athletes to overcome their fears and turn them into positive, lifting energy. Together with Wim, I am looking forward to set some new standards \ud83d\ude42\u00a0 \u00a0\u00a0\u00a0<\/p>\r\n\r\n\r\n\r\n

Squat<\/p>\r\n\r\n\r\n\r\n

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https:\/\/www.instagram.com\/p\/B5yehtOgLFm<\/a>\/<\/div>\r\n<\/figure>\r\n\r\n\r\n\r\n

Bench press<\/p>\r\n\r\n\r\n\r\n

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https:\/\/www.instagram.com\/p\/B5zPaxVg_hf\/<\/a><\/div>\r\n<\/figure>\r\n\r\n\r\n\r\n

Deadlift<\/p>\r\n\r\n\r\n\r\n

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https:\/\/www.instagram.com\/p\/B5yhXwVA9i6\/<\/a><\/div>\r\n<\/figure>\r\n ","protected":false},"excerpt":{"rendered":"

Blog by Alwin Tan (instagram) I contacted Wim for guidance in Powerlifting, since he is a well-known (international) Powerlifting coach . He asked me about my goals and ambitions. Well\u2026 my biggest ambition this year is to qualify for the open raw Nationals in 2020, I realized however that I had to gain 80kg competition […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[297,7,12],"tags":[135,435,186,20,302,316,15,123,170,434,22,21,132,136,18,122,182,181,68,317,241,301,300,46,17,45,126,319,47,28,174,44,180,61,179,69,171,327,150,16,124,185,183,175,54,19,303,298,326,119,129,24,143,184,109,32,42,152,178,145],"class_list":["post-2745","post","type-post","status-publish","format-standard","hentry","category-athletes","category-training-blogs","category-testimonials","tag-adidas","tag-alwin-tan","tag-bakker","tag-bench-press","tag-blaine","tag-brad","tag-cardiopowerlifting","tag-classic","tag-claudia","tag-colette-haddon","tag-conventional","tag-deadlift","tag-drc-cup","tag-eleiko","tag-epf","tag-equipped","tag-europa","tag-europe","tag-face-the-heat","tag-gillingham","tag-girlpower","tag-girlwhopowerlift","tag-gwpl","tag-ilrish","tag-ipf","tag-iris","tag-joost-de-groot","tag-kalter","tag-kensenhuis","tag-knee-sleeves","tag-knkf","tag-nationals","tag-nederland","tag-nike","tag-nk","tag-no-pain-no-gain","tag-oudijk","tag-philiftsophy","tag-powerliften","tag-powerlifting","tag-raw","tag-ricky","tag-sandra","tag-sectie","tag-spartacus","tag-squat","tag-sumner","tag-superwoman","tag-team-magna","tag-titan","tag-titan-netherlands","tag-titan-support-systems","tag-wesley-ortega","tag-wildeman","tag-wim-wamsteeker","tag-wimwam-nl","tag-workshops","tag-www-powerlifter-nl","tag-www-powerliftster-nl","tag-www-wimwam-nl"],"_links":{"self":[{"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/2745","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=2745"}],"version-history":[{"count":3,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/2745\/revisions"}],"predecessor-version":[{"id":3170,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/2745\/revisions\/3170"}],"wp:attachment":[{"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/media?parent=2745"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/categories?post=2745"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/tags?post=2745"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}