{"id":40,"date":"2017-04-12T10:09:45","date_gmt":"2017-04-12T08:09:45","guid":{"rendered":"http:\/\/wimwam.nl\/?p=40"},"modified":"2017-04-12T10:09:45","modified_gmt":"2017-04-12T08:09:45","slug":"12-4-2017-recovery-training-my-ass-lol","status":"publish","type":"post","link":"https:\/\/wimwam.nl\/index.php\/2017\/04\/12\/12-4-2017-recovery-training-my-ass-lol\/","title":{"rendered":"12-4-2017 recovery training &#8220;my ass&#8221; :lol:"},"content":{"rendered":"<div id=\"fb-root\"><\/div>\n<p>Today the focus was on the recovery, because coming Friday the weekly normal powerlifting session is on the program. Therefore lower weights than previous days. Nevertheless the speed of the training was killing \ud83d\ude42<\/p>\n<p>Program:<br \/>\nPlanken 5x 35 seconds<br \/>\nKnee raises 5x 15<br \/>\nGood mornings 5&#215;8 40kg<br \/>\nSquats 2&#215;8 20kg 2&#215;8 50kg 2&#215;5 80kg (warm-up sets)<br \/>\n3-in-1 squats (variation of slow, pause &amp; normal squats)<br \/>\n5 sets with 100kg 2 reps slow, 3 reps pause &amp; 2 reps normal (speed)<br \/>\nDeadlift 3-in-1 sets 5 sets of 3 reps 110kg, 2 reps 115kg and 1 reps 120kg<br \/>\nBench press 2&#215;8 20kg 2&#215;8 40kg 2&#215;5 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 \/>\nMost important in my opinion is to fullfill your set &amp; reps instead of heavy weights \ud83d\ude09<br \/>\nStrechting cycle<\/p>\n<p>90 minutes workout<\/p>\n<p><iframe loading=\"lazy\" width=\"980\" height=\"551\" src=\"https:\/\/www.youtube.com\/embed\/mXCqu5XU_Mk?feature=oembed\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n ","protected":false},"excerpt":{"rendered":"<p>Today the focus was on the recovery, because coming Friday the weekly normal powerlifting session is on the program. Therefore lower weights than previous days. Nevertheless the speed of the training was killing \ud83d\ude42 Program: Planken 5x 35 seconds Knee raises 5x 15 Good mornings 5&#215;8 40kg Squats 2&#215;8 20kg 2&#215;8 50kg 2&#215;5 80kg (warm-up [&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-40","post","type-post","status-publish","format-standard","hentry","category-training-blogs"],"_links":{"self":[{"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/40","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=40"}],"version-history":[{"count":1,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/40\/revisions"}],"predecessor-version":[{"id":41,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/40\/revisions\/41"}],"wp:attachment":[{"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/media?parent=40"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/categories?post=40"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/tags?post=40"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}