{"id":522,"date":"2017-05-08T10:28:09","date_gmt":"2017-05-08T08:28:09","guid":{"rendered":"http:\/\/wimwam.nl\/?p=522"},"modified":"2017-05-08T10:39:24","modified_gmt":"2017-05-08T08:39:24","slug":"tough-training-and-i-hold-my-basic-level-and-needed-thereby-more-time-for-the-whole-workout","status":"publish","type":"post","link":"https:\/\/wimwam.nl\/index.php\/2017\/05\/08\/tough-training-and-i-hold-my-basic-level-and-needed-thereby-more-time-for-the-whole-workout\/","title":{"rendered":"Tough training and I hold my ‘basic level’ and needed thereby more time for the whole workout….."},"content":{"rendered":"
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Today it was a hard session for me. I was tough to hold my ‘basic’ level with the weights, reps and sets. Mostly through a very tired ‘brain’ and this cost me a lot of energy. Nevertheless I’m focused to my ‘comeback’ on the platform on 21st of May. Last Friday went pretty well and this give me the confidence I will lift ‘good’ within my current possibilities. Therefor it is important to hold myself back and listen to what I feel…. So today I did what I wanted to do and took more rest between the sets and this session lasted 120 minutes instead of 90 minutes. At the end I felt I had some more energy during the bench press, so I added 5kg to the 3-in-1 sets compared with last week Monday \ud83d\ude42<\/p>\n

Program:
\nPlanken 5x 35 seconds
\nKnee raises 5x 15
\nGoodmornings 5×8 40kg
\nSquats 2\u00d78 20kg 2\u00d78 60kg 2\u00d75 90kg
\n5 sets 4-in-1 set 3x120kg 3x100kg 3x80kg 3x60kg (front squat)
\n5 sets 3-in-1 set conventional deadlift 3\u00d7120 full, romanian and lift off
\n5\u00d73 120kg sumo deadlift
\nBench press 2\u00d78 20kg 2\u00d78 60kg 2\u00d75 80kg
\n3 sets 3-in-1 3x100kg 3x95kg 3x90kg
\nShoulder grip bench press 5\u00d73 80kg
\nFly\u2019s 5\u00d78 5kg
\nStrechting cycle<\/p>\n