Last week I had a great focus during my trainingsessions and today I had a lack of Ointment. The focus wasn't there. Tomorrow recovery training and then step by step focus on the first suit/shirt training. See how Friday goes, so I can make some changes for the Monday trainings.
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Deadlift training with video...
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Recovery training was hard ..... with video...
Today's recovery training was hard. Legs and lowerback were still sore from the final squat raw training. So this training is needed so I have my ointment back for Friday. I did 8x2 150kg squat and deadlift. Tomorrow bench press.....
filmpje:
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Bench press 1x155kg and 3x3 137,5kg with video..
Today's ointment was good :-) I was able to press 1x155kg and 3x3 137,5kg. Normally I do 5x3. Coming Friday I will have a shirt training in a new shirt, so I give my chest a little bit of rest. I'm looking forward to try out my new Katana Low Cut. Also I have my first squat session in suit. It is time to train my explosive strength now :-)
filmpje:
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Deadlift training 3x3 210kg with video....
Because I started last Friday my suit training, it is important for me that my speed improves. Therefore I lower my weights in the "normal" training sessions. Today I felt also some improvement in my lowerback. I hope this will continue the coming weeks. On the European Masters I will need a deadlift of at least 280kg.
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Speed squat & deadlift 8x2 150kg.... with video....
In an earlier blog I mentioned that I have the focus on my speed. Today I felt that my speed is improving, so I hope this will help my squats coming Friday in my suit. :-) Tomorrow bench press. New PR?
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Bench press 1x157,5kg and 3x3 140kg... with video...
Today I made a "big" step forward in my bench press. I pressed 157,5kg and this is my (new) personal best after my neck (nerve) injure. After that I pressed 3x3 140kg. It wasn't easy and I made it. For the Master Nationals I pressed 3x3 140kg without making a single before. For the coming two weeks the focus is to press 3x3 145kg without a single before. I know and feel that my strength is returning. I'm curious how my bench press will feel coming Friday in shirt. Will I make the following step?
filmpje:
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2nd suit / shirt training 2x3x305kg squat 2x210kg bench press...with video...
During the squat I wasn't 100% focus and I know how this comes and accepted it at the start of my training. The warm-up sets went ok. Because I want to give my lowerback back "some rest" I decide to squat with belt on my heaviest set. I have to get more used to squat with belt again. At the bottom it felt it hold my a little bit back. Because my focus wasn't 100% I'm very pleased how it went. I made 2x3 with 305kg and this is a new PB on triples in squat. So next week 2x2. Bench press went ok, only in my second set with 210kg in the second rep my strength was gone in a split second in my left arm. My new shirt fits better and I'm sure I will break it (touch the bar on my chest) next week.
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Dutch Powerlifting & Benchpress records
Latest update: 22-06-2013
Dutch Powerlifting & Benchpress records, click here!
Frooze records 31-12-2010
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Deadlift training 2x3x225kg with video....
I feel that the strength in my lowerback is improving. I can hold the tension on the muscle at a higher stage. The first set with 225kg went very good and only I get a reaction in my right buttock (top of my hamstring). Therefore only 2 sets instead of 3. In my opinion a normal reaction now the strength is improving in my lowerback and upper thigh. This is the following weak spot and it needs time to get stronger. The technique is also improving. See what the recovery tomorrow brings.
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Next step with Bench press 2x3 145 & 2x145 ... with video...
In my opinion I made the next step in returning on my old level in Bench Press. Although isn't high it more than I did the weeks before. So my recovery is still in progress and my current is coming closer. I did 2x3 145kg and 2x145kg. So next week 3x3 :-) Only I have coming Friday my heaviest shirt work-out for the Europeans. What will I do? 2x2 ...kg?
filmpje:
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Tough final heavy training for the European Powerlifting Masters.... with video...
Today I had my heaviest training for the European Powerlifting Masters. I'm looking forward to next week training (less weights) and the week before the meet (no training/rest). The reason of this is that I feel the was training too heavy. I don't have the power/speed I normally have. And it is as it is and I will deal with this. The starting weights will be different what I had plan. Coming week and the week before the meet will give the change I need to lift well at the Europeans. I squatted 1x320kg and failed in the second set. Also on my bench I failed on the 2nd rep with 215kg and had big problems to get 205kg on my chest. The training gave my a lot info, so in next week training I can make some small changes. :-)
filmpje:
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Light training squat 3x3x220kg (wraps) 3x3x120kg bench press... with video
Today a light training because I want to increase my speed. Therefor I squatted 3x3 220kg with wraps and benched 3x3 120kg. Coming Wednesday also some light training and Friday my final suit and shirt training.
filmpje:
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Final suit/shirt training for the European Powerlifting Masters....with video....
My final suit and shirt went okay. Squat went much better than last week and I feel that my explosiv power was better. So wiht week to go, I hope this will be next week better than this week ;-) I did 3x3 280kg without belt. Bench went also okay in my "old" Super Katana. In the first set I touched my chest with the bar in rep 3 and in the second set I touched my chest in all the 3 reps. So I know enough for my openers for next week.
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Ranking BP Men 2012 - 2013
Latest update: 15-07-2013
| PL | Name | BDW | GYM | Total | Points |
| 1 | P. vd Hoek | 92,7 | Spartacus | 262,5 | 165,4 |
| 2 | J. Snijders | 120,0 | Spartacus | 275 | 158,1 |
| 3 | A. vd Ven | 107,1 | Hard Core | 260 | 154,3 |
| 4 | F. vd Putten | 92,6 | Essbra | 240 | 151,1 |
| 5 | P. vd Putten | 103,4 | Essbra | 250 | 150,2 |
| 6 | A. Asrian | 87,9 | Art of Power | 230 | 148,6 |
| 7 | E. Vennema | 133,5 | Physical | 260 | 146,4 |
| 8 | R. Bouhuizen | 100,6 | Hardcore | 230 | 139,6 |
| 9 | M. Vermeulen | 101,1 | Atlas | 225 | 136,4 |
| 10 | A. de Wit | 103,5 | Art of Power | 222,5 | 133,6 |
| 11 | R. Hamers | 151,1 | TopFit | 240 | 132,6 |
| 12 | E. Konickx | 78,7 | Art of Power | 190 | 131,1 |
| 13 | C. Smith | 65,5 | Essbra | 167,5 | 130,4 |
| 14 | T. Olsson | 113 | Algemeen lid | 222,5 | 129,9 |
| 15 | F. van Melis | 102,2 | Alg. lid | 215 | 129,8 |
| 16 | R. Maliankay | 124 | Hard Core | 225 | 128,4 |
| 17 | R. vd Hoek | 103,6 | Hard Core | 210 | 126,1 |
| 18 | P. Zevenbergen | 105,4 | Hard Core | 210 | 125,3 |
| 19 | M. Kalter | 114,5 | SSS | 210 | 122,2 |
| 20 | S. den Houting | 100,4 | SSS | 200 | 121,5 |
| 21 | Z. Badreddine | 134 | Spartacus | 215 | 121 |
| 22 | N. Rook | 138,3 | Spartacus | 215 | 120,4 |
| 23 | W. Brandes | 92,3 | Essbra | 190 | 119,8 |
| 24 | D. Wilbrink | 105,2 | TopFit | 200 | 119,4 |
| 25 | P. Dankers | 82,3 | Atlas | 177,5 | 119,1 |
| 26 | W. Wamsteeker | 135,4 | SSS | 210 | 118,0 |
| 27 | P. Ducaneaux | 90,5 | Hardcore | 182,5 | 116,2 |
| 28 | H. Hetterschijt | 118 | Bergum | 200 | 115,4 |
| 29 | J. van Kersbergen | 82,7 | Essbra | 170 | 113,8 |
| 30 | P. vd Vijfeike | 92,8 | Spartacus | 180 | 113,2 |
| 31 | S. Maessen | 89,3 | Art of Power | 175 | 112,2 |
| 32 | P. Kailey | 73,8 | Atlas Nijmegen | 155 | 111,7 |
| 33 | J. de Groot | 93 | S,S,S, | 177,5 | 111,5 |
| 34 | B. Hoeks | 143,3 | Essbra | 200 | 111,4 |
| 35 | J. Berkhof | 97,8 | TopFit | 180 | 110,6 |
| 36 | T. Cylka | 99,5 | TOPFIT | 180 | 109,8 |
| 37 | K. Gohkan | 81,5 | HardCore | 160 | 108 |
| 38 | J. Velthuis | 77,5 | 115 | 107,2 | |
| 39 | A. Wolders | 116,3 | Algemeen lid | 180 | 107,2 |
| 40 | B. Koorn | 131,4 | Spartacus | 187,5 | 105,8 |
| 41 | W. Koorneef | 123,8 | Algemeen lid | 185 | 105,6 |
| 42 | P. van Haaren | 92,1 | Atlas | 167,5 | 105,5 |
| 43 | T. Gerestein | 114,7 | Art of Power | 180 | 104,7 |
| 44 | R. Bito | 97,4 | Hard Core | 170 | 104,6 |
| 45 | R. Braak | 105,1 | SSS | 175 | 104,5 |
| 46 | D. Dobbelaar | 81,1 | Art of Power | 154 | 104,2 |
| 47 | P. den Ouden | 98,7 | TopFit | 170 | 104 |
| 48 | D. van Dorsten | 95,6 | TopFit | 167,5 | 103,9 |
| 49 | D. Carli | 67,9 | TopFit | 135 | 103,6 |
| 50 | R. Zoethout | 102,3 | S.S.S. | 170 | 102,5 |
| 51 | J. Ploegmakers | 106,7 | Atlas | 172,5 | 102,5 |
| 52 | R. Priester | 104,3 | Spartacus | 170 | 101,8 |
| 53 | D. Badal | 142,8 | 182,5 | 101,7 | |
| 54 | D. Asrian | 73,4 | Art of Power | 140 | 101,3 |
| 55 | R. Gierman | 98,8 | TopFit | 165 | 100,9 |
| 56 | B. Krijntjes | 81,1 | TopFit | 147,5 | 99,8 |
| 57 | J. van Heesvelde | 103,6 | België | 165 | 99,1 |
| 58 | D. Sipahelut | 91 | Physical | 155 | 98,4 |
| 59 | G. Vos | 120,3 | Physical Lelystad | 170 | 97,7 |
| 60 | R. van Drogen | 103,5 | Ysbrechten | 157,5 | 94,6 |
| 61 | H. Leeuwenhaag | 103,7 | Physical | 157,5 | 94,5 |
| 62 | W. Renkens | 82,6 | TopFit | 140 | 93,7 |
| 63 | N. Vos | 88,3 | Atlas | 142,5 | 91,9 |
| 64 | J. de Jong | 95,1 | Alg lid | 147,5 | 91,7 |
| 65 | D. van Noort | 90,2 | 142,5 | 90,9 | |
| 66 | N. Bakermans | 104 | 150 | 89,9 | |
| 67 | R. Schols | 90,2 | 137,5 | 87,7 | |
| 68 | A. Kraal | 91,5 | Atlas | 137,5 | 87,1 |
| 69 | R. Laarman | 83 | Atlas Nijmegen | 130 | 86,8 |
| 70 | T. Hendriks | 125,5 | Vivelli | 150 | 85,4 |
| 71 | J. van Waardenburg | 67,7 | TopFit | 110 | 84,6 |
| 72 | T. Norden | 92,0 | Atlas | 133 | 84 |
| 73 | R. Pater | 73,2 | SSS | 115 | 83,4 |
| 74 | S. Jansen | 151,2 | 150 | 82,9 | |
| 75 | C. Aldering | 91,5 | Physical Lelystad | 130 | 82,3 |
| 76 | J. Waardenburg | 67 | TopFit | 105 | 81,4 |
| 77 | J. Sanders | 115,3 | TopFit | 140 | 81,3 |
| 78 | J. Schellekens | 92 | Physical Lelystad | 127,5 | 80,5 |
| 79 | R. Groenewegen | 120 | 140 | 80,5 | |
| 80 | B.Hazeu | 104,2 | Spartacus | 132,5 | 79,4 |
| 81 | M. Kok | 100,8 | 130 | 78,9 | |
| 82 | B. Hazeu | 104,3 | Spartacus | 130 | 77,9 |
| 83 | JW de Graaf | 100,1 | 127,5 | 77,6 | |
| 84 | R. Janssen | 79,2 | TopFit | 112,5 | 77,3 |
| 85 | F. van Mastrigt | 89,9 | 120 | 76,7 | |
| 86 | M. van Uden | 109,8 | Vivelli | 130 | 76,5 |
| 87 | M. Helsloot | 70,5 | Spartacus | 102,5 | 76,4 |
| 88 | S. Schellekens | 91,7 | Physical | 120 | 75,9 |
| 89 | J. Sanders | 114,5 | TopFit | 130 | 75,6 |
| 90 | D. Habraken | 104 | 125 | 75 | |
| 91 | W vd Westerlo | 64,7 | 92,5 | 73,8 | |
| 92 | F. Zweipfenning | 71,9 | Top-Fit | 100 | 73,5 |
| 93 | M. Koevoets | 85,3 | Topfit | 110 | 72,3 |
| 94 | D. van Beek | 89,4 | 112,5 | 72,1 | |
| 95 | J. Dijks | 77,2 | HardCore | 102,5 | 71,6 |
| 96 | J. Dijks | 76,5 | Hardcore | 100 | 70,3 |
| 97 | C. Rebreyend | 117,5 | 120 | 69,3 | |
| 98 | M. Hamers | 64,2 | TopFit | 75 | 60,3 |
| 99 | R. Melissant | 97,6 | Atlas | 95 | 58,4 |
| 100 | D. Alper | 81,9 | Atlas | 85 | 57,2 |
| 101 | M. Hamers | 63,6 | TopFit | 70 | 56,7 |
| 102 | D. Grevelink | 92,3 | SSS | 90 | 56,7 |
| 103 | I. Vucenic | 97,6 | Alg lid | 87,5 | 53,8 |
| 104 | R. Lagerburg | 90,5 | alg lid | 80 | 50,9 |
| 105 | V. Hoeks | 73,1 | Essbra | 70 | 50,8 |
| 106 | B. vd Heijden | 77,5 | Essbra | 65 | 45,3 |
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Ranking PL Men 2012 - 2013
Latest update: 15-7-2013
| PL | Name | BDW | Gym | SQ | BP | DL | Total | Points |
| 1 | P. vd Hoek | 92,7 | Spartacus | 325 | 262,5 | 292,5 | 880 | 553,8 |
| 2 | P. van Haaren | 91,9 | Atlas | 325 | 162,5 | 312,5 | 800 | 505,4 |
| 3 | M. Kalter | 114,5 | SSS | 320 | 210 | 315 | 845 | 491,5 |
| 4 | J. Snijders | 119,9 | Spartacus | 310 | 272,5 | 267,5 | 850 | 488,8 |
| 5 | P. Kailey | 73,8 | Atlas | 255 | 155 | 265 | 675 | 486,5 |
| 6 | Z. Badreddine | 134 | Spartacus | 337,5 | 215 | 302,5 | 855 | 482,5 |
| 7 | T. Olsson | 113 | alg. lid | 302,5 | 222,5 | 290 | 815 | 475,9 |
| 8 | F. van Melis | 102,2 | Alg. lid | 300 | 215 | 265 | 780 | 470,7 |
| 9 | N. Rook | 138,3 | Spartacus | 325 | 215 | 290 | 830 | 464,6 |
| 10 | W. Wamsteeker | 135,4 | SSS | 330 | 210 | 270 | 810 | 455,0 |
| 11 | J. de Groot | 92,4 | SSS | 275 | 172,5 | 267,5 | 715 | 450,5 |
| 12 | A. Asrian | 88,1 | Art of Power | 220 | 230 | 235 | 685 | 442,2 |
| 13 | S. den Houting | 99,4 | S.S.S. | 280 | 195 | 245 | 720 | 439,3 |
| 14 | R. vd Hoek | 102 | Hard-Core | 255 | 200 | 270 | 725 | 437,8 |
| 15 | H. Hetterschijt | 118 | Bergum | 290 | 200 | 250 | 740 | 427,1 |
| 16 | K. Gohkan | 81,5 | HardCore | 227,5 | 160 | 245 | 632,5 | 426,9 |
| 17 | R. Zoethout | 103,7 | S.S.S. | 250 | 175 | 280 | 705 | 418,6 |
| 18 | A. Wolders | 116,3 | alg. lid | 270 | 185 | 262,5 | 717,5 | 415,6 |
| 19 | B. Koorn | 131,4 | Spartacus | 247,5 | 187,5 | 270 | 705 | 398,0 |
| 20 | J. van Heesvelde | 103,6 | België | 235 | 165 | 262,5 | 662,5 | 397,8 |
| 21 | R. Braak | 105,1 | SSS | 250 | 175 | 235 | 660 | 394,3 |
| 22 | J. de Jong | 95,1 | Alg lid | 225 | 147,5 | 257,5 | 630 | 391,7 |
| 23 | D. van Noort | 90,2 | 200 | 142,5 | 265 | 607,5 | 387,4 | |
| 24 | R. Priester | 104,3 | Spartacus | 250 | 170 | 220 | 640 | 383,4 |
| 25 | R. Schols | 90,2 | 200 | 137,5 | 262,5 | 600 | 382,6 | |
| 26 | J. van Kersbergen | 82,4 | Essbra | 190 | 160 | 210 | 560 | 375,4 |
| 27 | C. Rebreyend | 117,5 | 245 | 120 | 280 | 645 | 372,7 | |
| 28 | A. de Wit | 101,9 | Art of Power | 205 | 187,5 | 220 | 612,5 | 370,0 |
| 29 | D. Asrian | 73,4 | Art of Power | 170 | 140 | 200 | 510 | 369 |
| 30 | R. Groenewegen | 120,0 | 240 | 140 | 260 | 640 | 367,9 | |
| 31 | B.Hazeu | 104,2 | Spartacus | 237,5 | 132,5 | 240 | 610 | 365,5 |
| 32 | R. Laarman | 83 | Atlas | 170 | 130 | 240 | 540 | 360,5 |
| 33 | N. Bakermans | 104,0 | 190 | 150 | 261 | 601 | 360,4 | |
| 34 | M. Helsloot | 71 | Spartacus | 180 | 100 | 200 | 480 | 355,9 |
| 35 | F. van Mastrigt | 89,9 | 200 | 120 | 232,5 | 552,5 | 352,9 | |
| 36 | T. Gerestein | 113,6 | Art of Power | 220 | 175 | 210 | 605 | 352,7 |
| 37 | D. van Beek | 89,4 | 205 | 112,5 | 230 | 547,5 | 350,7 | |
| 38 | S. Jansen | 151,2 | 220 | 150 | 255 | 625 | 345,4 | |
| 39 | D. Habraken | 104,0 | 190 | 125 | 260 | 575 | 344,8 | |
| 40 | J. Schellekens | 91,1 | Physical | 195 | 115 | 230 | 540 | 342,6 |
| 41 | R. Pater | 73,2 | S.S.S. | 175 | 115 | 182,5 | 472,5 | 342,5 |
| 42 | F. vd Putten | 92,8 | Essbra | 160 | 190 | 192,5 | 542,5 | 341,1 |
| 43 | D. Dobbelaar | 81,1 | Art of Power | 160 | 154 | 185 | 499 | 337,8 |
| 44 | P. vd Vijfeike | 92,1 | Spartacus | 165 | 140 | 230 | 535 | 337,6 |
| 45 | D. Grevelink | 92,3 | SSS | 200 | 90 | 237,5 | 527,5 | 332,6 |
| 46 | F. Zweipfenning | 71,9 | Top-Fit | 160 | 100 | 185 | 445 | 326,9 |
| 47 | D. Asrian | 73,0 | Art of Power | 145 | 120 | 185 | 450 | 326,9 |
| 48 | JW de Graaf | 100,1 | 177,5 | 127,5 | 225 | 530 | 322,4 | |
| 49 | J. Dijks | 76,5 | Hardcore | 185 | 100 | 172,5 | 457,5 | 321,6 |
| 50 | M. Koevoets | 85,3 | Topfit | 160 | 110 | 210 | 480 | 315,4 |
| 51 | S. Schellekens | 90,4 | Physical | 150 | 102,5 | 220 | 472,5 | 301,0 |
| 52 | M. Kok | 100,8 | 145 | 130 | 205 | 480 | 291,2 | |
| 53 | D. Alper | 81,9 | Atlas | 170 | 85 | 175 | 430 | 289,3 |
| 54 | I. Vucenic | 97,6 | Alg lid | 130 | 87,5 | 175 | 402,5 | 247,4 |
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Report European Powerlifting Masters 2013
Due no internet connection my report about European Powerlifting Master later then normally :-) Last Saturday I had the European Powerlifting overall I became 4th due bodyweight. Although I diet a lot (hahaha not). My bodyweight was 135,35kg and this was 2,5kg lighter I was on the Master Nationals. I can say I'm pleased with the result at this stage. The weights are not was I "normally" do and now I know it is hard to come back on your old level after several injures. It is as it is. Pardeep coached me very well and therefore big thanks. Squat warm-up went good till the final set with 295kg. During the squat I felt a little snap in my lowerback. Therefore I decided to open with 5kg less. I opened with 310kg, followed by 325kg and 330kg (silver in squat). In a set I fel I don't have the explosion I normally have. So this will be the challenge for my to improve for the Worlds to squat finally over 340kg. In the warm-up and with the first two attempts I still wasn't recovered from my squat. I think this become through the heat and humidty. Also I lower my opening weight to 200kg, followed by 207,5kg. In my 3rd attempt I felt that my breathing was "normal" and pull down my shirt more lower. I pressed 210kg. With 210kg I got bronze. Can you believe it. With deadlift some calculation was needed. I opened with 250kg followed by 262,5kg. To challenge for the 3rd place I pulled also 270kg and my component pulled 2,5kg more to equal the total and became 3rd on bodyweight. So I got 9 out of 9. In all exercises the technique is improving. So after my holiday gaining the weights to lift over 840kg total at the Worlds. (I hope uploading the video is possible, so it is following).
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Report European Powerlifting Masters 2013
Due no internet connection my report about European Powerlifting Master later then normally :-) Last Saturday I had the European Powerlifting overall I became 4th due bodyweight. Although I diet a lot (hahaha not). My bodyweight was 135,35kg and this was 2,5kg lighter I was on the Master Nationals. I can say I'm pleased with the result at this stage. The weights are not was I "normally" do and now I know it is hard to come back on your old level after several injures. It is as it is. Pardeep coached me very well and therefore big thanks. Squat warm-up went good till the final set with 295kg. During the squat I felt a little snap in my lowerback. Therefore I decided to open with 5kg less. I opened with 310kg, followed by 325kg and 330kg (silver in squat). In a set I fel I don't have the explosion I normally have. So this will be the challenge for my to improve for the Worlds to squat finally over 340kg. In the warm-up and with the first two attempts I still wasn't recovered from my squat. I think this become through the heat and humidty. Also I lower my opening weight to 200kg, followed by 207,5kg. In my 3rd attempt I felt that my breathing was "normal" and pull down my shirt more lower. I pressed 210kg. With 210kg I got bronze. Can you believe it. With deadlift some calculation was needed. I opened with 250kg followed by 262,5kg. To challenge for the 3rd place I pulled also 270kg and my component pulled 2,5kg more to equal the total and became 3rd on bodyweight. So I got 9 out of 9. In all exercises the technique is improving. So after my holiday gaining the weights to lift over 840kg total at the Worlds. (I hope uploading the video is possible, so it is following).
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Report European Powerlifting Masters 2013
Due no internet connection my report about European Powerlifting Master later then normally :-) Last Saturday I had the European Powerlifting overall I became 4th due bodyweight. Although I diet a lot (hahaha not). My bodyweight was 135,35kg and this was 2,5kg lighter I was on the Master Nationals. I can say I'm pleased with the result at this stage. The weights are not was I "normally" do and now I know it is hard to come back on your old level after several injures. It is as it is. Pardeep coached me very well and therefore big thanks. Squat warm-up went good till the final set with 295kg. During the squat I felt a little snap in my lowerback. Therefore I decided to open with 5kg less. I opened with 310kg, followed by 325kg and 330kg (silver in squat). In a set I fel I don't have the explosion I normally have. So this will be the challenge for my to improve for the Worlds to squat finally over 340kg. In the warm-up and with the first two attempts I still wasn't recovered from my squat. I think this become through the heat and humidty. Also I lower my opening weight to 200kg, followed by 207,5kg. In my 3rd attempt I felt that my breathing was "normal" and pull down my shirt more lower. I pressed 210kg. With 210kg I got bronze. Can you believe it. With deadlift some calculation was needed. I opened with 250kg followed by 262,5kg. To challenge for the 3rd place I pulled also 270kg and my component pulled 2,5kg more to equal the total and became 3rd on bodyweight. So I got 9 out of 9. In all exercises the technique is improving. So after my holiday gaining the weights to lift over 840kg total at the Worlds. (I hope uploading the video is possible, so it is following).
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Report European Powerlifting Masters 2013
Due no internet connection my report about European Powerlifting Master is later then normally :-) Last Saturday I had the European Powerlifting and became 4th due bodyweight. Although I diet a lot (hahaha not). My bodyweight was 135,35kg and this was 2,5kg lighter then I was on the Master Nationals. I can say I'm pleased with the result at this stage. The weights are not the weights I "normally" lift and now I know it is hard to come back on your old level after several injures. It is as it is. Pardeep coached me very well and therefore big thanks. Squat warm-up went good till the final set with 295kg. During the squat I felt a little snap in my lowerback. Therefore I decided to open with 5kg less. I opened with 310kg, followed by 325kg and 330kg (silver in squat). In each attempt I felt I don't have the explosion I normally have. So this will be the challenge for my to improve for the Worlds to squat finally over 340kg again. In the bench press warm-up and with the first two attempts, I still wasn't recovered from my squat. I think this became through the heat and humidty. Also I lower my opening weight to 200kg, followed by 207,5kg. In my 3rd attempt I felt that my breathing was "normal" and Pardeep pull down my shirt more lower. I pressed 210kg hard, like an opener :-). With 210kg I got bronze. Can you believe it. With deadlift some calculation was needed. I opened with 250kg followed by 262,5kg. To challenge for the 3rd place I pulled also 270kg. My component pulled 2,5kg over his 2nd attempt to equal my total and became 3rd on bodyweight. So I got 9 out of 9. In all exercises the technique is improving. So after my holiday gaining the weights and training on my explosion to lift over 840kg total at the Worlds.
filmpje:
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2nd suit / shirt training 2x3x305kg squat 2x210kg bench press...with video...
During the squat I wasn't 100% focus and I know how this comes and accepted it at the start of my training. The warm-up sets went ok. Because I want to give my lowerback back "some rest" I decide to squat with belt on my heaviest set. I have to get more used to squat with belt again. At the bottom it felt it hold my a little bit back. Because my focus wasn't 100% I'm very pleased how it went. I made 2x3 with 305kg and this is a new PB on triples in squat. So next week 2x2. Bench press went ok, only in my second set with 210kg in the second rep my strength was gone in a split second in my left arm. My new shirt fits better and I'm sure I will break it (touch the bar on my chest) next week.
filmpje:
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