{"id":579,"date":"2017-05-12T19:09:48","date_gmt":"2017-05-12T17:09:48","guid":{"rendered":"http:\/\/wimwam.nl\/?p=579"},"modified":"2017-05-12T19:13:29","modified_gmt":"2017-05-12T17:13:29","slug":"weekly-powerlifting-training-and-final-test-for-the-master-nationals-may-21st","status":"publish","type":"post","link":"https:\/\/wimwam.nl\/index.php\/2017\/05\/12\/weekly-powerlifting-training-and-final-test-for-the-master-nationals-may-21st\/","title":{"rendered":"Weekly Powerlifting training and final test for the Master Nationals May 21st"},"content":{"rendered":"<div id=\"fb-root\"><\/div>\n<p>Although I had a busy week for my self at work and luckly it was good to do it \ud83d\ude42<br \/>\nAlso with my work and normal I have to figure out what my basis level is. Yesterday it was great at work and I went over my limit \ud83d\ude09 And today I had a great lunch appointment with a friend which didn&#8217;t see for years. It was great and also this kind of meetings cost me a lot energy. With this knowlegde I adjust the training for today on 2 points.<\/p>\n<ul>\n<li>training at home (instead of the Gym) so I&#8217;ve got only interaction (and music) with myself.\u00a0Therefore less incentives.<\/li>\n<li>I make less reps.<\/li>\n<\/ul>\n<p>These 2 adjustments helped me keep enough energy and focus to do a nice and good final rehearsal for the Nationals Powerlifting\u00a0Masters for next week.<\/p>\n<p>Program today:<br \/>\nGoodmornings 3&#215;8 20kg<br \/>\nSquats 2&#215;8 20kg 2&#215;5 70kg 5x100kg 3x130kg 2x160kg (no belt) 2&#215;187,5kg (only belt) 1&#215;202,5kg new PB (training sleeves + belt) \ud83d\ude42<br \/>\nDeadlift 2&#215;3 120kg 3x150kg 1x180kg 1&#215;202,5kg 1&#215;222,5kg (belt &#8216;loose&#8217;) 1&#215;232,5kg new PB (tigther belt) \ud83d\ude42<br \/>\nWith deadlift I felt I put too much pressure on my head. I was more willing to pull, than I was focus on a good lift off and focus\u00a0on my breathing.<br \/>\nBench press 2&#215;8 20kg 2&#215;5 60kg 5x85kg 2x105kg 1&#215;117,5kg (wrist wraps) 1&#215;127,5kg new PB (wrist wraps + belt)<\/p>\n<p>In my opinion a very good\u00a0final rehearsal. 202,5kg &#8211; 127,5kg \u00a0&#8211; \u00a0232,5kg is a (sub) total of 562,5kg at this stage&#8230;&#8230; What will I be able to lift next week Sunday? \ud83d\ude09<br \/>\nA lot of light weight trainings coming up the coming days \ud83d\ude42 Recovery time&#8230;&#8230;<\/p>\n<p><iframe loading=\"lazy\" title=\"Final test training for Master Nationals 2017 May 21th squat 202,5kg deadlift 232,5kg\" width=\"980\" height=\"551\" src=\"https:\/\/www.youtube.com\/embed\/u7CbaMhveHY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n ","protected":false},"excerpt":{"rendered":"<p>Although I had a busy week for my self at work and luckly it was good to do it \ud83d\ude42 Also with my work and normal I have to figure out what my basis level is. Yesterday it was great at work and I went over my limit \ud83d\ude09 And today I had a great [&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":[20,15,22,21,18,17,28,44,16,31,19,24,42,29],"class_list":["post-579","post","type-post","status-publish","format-standard","hentry","category-training-blogs","tag-bench-press","tag-cardiopowerlifting","tag-conventional","tag-deadlift","tag-epf","tag-ipf","tag-knee-sleeves","tag-nationals","tag-powerlifting","tag-powerlifting-info","tag-squat","tag-titan-support-systems","tag-workshops","tag-wraps"],"_links":{"self":[{"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/579","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=579"}],"version-history":[{"count":3,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/579\/revisions"}],"predecessor-version":[{"id":582,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/posts\/579\/revisions\/582"}],"wp:attachment":[{"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/media?parent=579"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/categories?post=579"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wimwam.nl\/index.php\/wp-json\/wp\/v2\/tags?post=579"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}