{"id":306,"date":"2017-04-24T10:26:07","date_gmt":"2017-04-24T08:26:07","guid":{"rendered":"http:\/\/wimwam.nl\/?p=306"},"modified":"2017-04-24T10:40:27","modified_gmt":"2017-04-24T08:40:27","slug":"tough-cardiopowerlifting-session","status":"publish","type":"post","link":"https:\/\/wimwam.nl\/index.php\/2017\/04\/24\/tough-cardiopowerlifting-session\/","title":{"rendered":"Tough CardioPowerLifting session :-)"},"content":{"rendered":"<div id=\"fb-root\"><\/div>\n<p>Saturday I decided to go not &#8216;heavier&#8217; this week. So I added 1 variation to my squat session today. Instead of 3-in-1 squats I did 4-in-1 squats and that was tough and gave a satisfied feeling.<\/p>\n<p>1 set 4-in-1 squat means 12 reps in 1 set \ud83d\ude42<br \/>\n3x120kg 3x100kg 3&#215;80 and 3x60kg (no hands front squats)<br \/>\nWith little rest breaks this is tough. You feeling a nice pump in your body.\u00a0Also by changing the weight on the bar by yourself, your breathing is going upwards and that making it harder. Additionally, it&#8217;s a separate experience that you feel comfortable in the set to recover it by lighter weight. This increases your explosiveness.<\/p>\n<p>Also did 3-in-1 conventional deadlift 3x full pulls, 3x romanian and 3x lift off with 120kg for 5 sets. Followed by 5&#215;3 sumo deadlift with 120kg.<\/p>\n<p>Bench press felt good and easy \ud83d\ude42 3-in-1 with 3 reps 95kg 90kg and 85kg. Finished training with 5&#215;3 80kg shoulder grip.<\/p>\n<p>Full overview of today&#8217;s program:<br \/>\nPlanken 5x 35 seconds<br \/>\nKnee raises 5&#215;15<br \/>\nGoodmornings 5&#215;8 40kg<br \/>\nSquats 2&#215;8 20kg 2&#215;8 60kg 2&#215;5 90kg<br \/>\n5 sets 4-in-1 set 3x120kg 3x100kg 3x80kg 3x60kg (front squat)<br \/>\n5 sets 3-in-1 set conventional deadlift 3&#215;120 full, romanian and lift off<br \/>\n5&#215;3 120kg sumo deadlift<br \/>\nBench press 2&#215;8 20kg 2&#215;8 60kg 2&#215;5 80kg<br \/>\n3 sets 3-in-1 3x95kg 3x90kg 3x85kg<br \/>\nShoulder grip bench press 5&#215;3 80kg<br \/>\nFly&#8217;s 5&#215;8 5kg<br \/>\nStrechting cycle<\/p>\n<p>Needed some more rest, so 100 minutes work.<\/p>\n<p><iframe loading=\"lazy\" width=\"980\" height=\"551\" src=\"https:\/\/www.youtube.com\/embed\/pr2bD3U6wMc?feature=oembed\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n ","protected":false},"excerpt":{"rendered":"<p>Saturday I decided to go not &#8216;heavier&#8217; this week. So I added 1 variation to my squat session today. Instead of 3-in-1 squats I did 4-in-1 squats and that was tough and gave a satisfied feeling. 1 set 4-in-1 squat means 12 reps in 1 set \ud83d\ude42 3x120kg 3x100kg 3&#215;80 and 3x60kg (no hands front [&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":[35,20,15,22,21,18,17,33,28,16,31,19,34,30,23,24,26,25,27,32,29],"class_list":["post-306","post","type-post","status-publish","format-standard","hentry","category-training-blogs","tag-bas-coaching","tag-bench-press","tag-cardiopowerlifting","tag-conventional","tag-deadlift","tag-epf","tag-ipf","tag-ironhouse","tag-knee-sleeves","tag-powerlifting","tag-powerlifting-info","tag-squat","tag-strengthacademy","tag-suit","tag-sumo","tag-titan-support-systems","tag-wamsteeker","tag-wim","tag-wimwam","tag-wimwam-nl","tag-wraps"],"_links":{"self":[{"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/306","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=306"}],"version-history":[{"count":3,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/306\/revisions"}],"predecessor-version":[{"id":309,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/306\/revisions\/309"}],"wp:attachment":[{"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/media?parent=306"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/categories?post=306"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/tags?post=306"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}