Food, functionel strength training, Sport, strength training, training, weight

My new journey – week 2

A few weeks ago, I decided to try a quit drastic change in my diet, as well as I embarked on my new journey as a Strength & Conditioning coach – and trying out my own 4 weeks program.

For those of you who read my blog, and know me through real life: classes, long lost friends in Denmark, new friends and aq. in Ireland: You all probably know, I’m pretty strong and could tear down the walls, but you also know, that I haven’t been fighter fit, since my last fight (which I think is 2 years ago!!!).

Two weeks into my strength program (which I had to modify the past 3 sessions, due to a broken finger) and into my new diet, I’m starting to see peeps of abs. Which of course makes everything  better.

End of the second week and somethings starting to show

End of the second week and somethings starting to show and of course also showing is the broken, buddy strapped finger 

I’m also starting to feel a lot stronger, especially in the Snatch, where I reckon, I’ll be upping about 10kg, once the finger is healed, and I got a strong grip again.

In the mirror, I see my arms and shoulders starting to stand out, and it’s a really delight to not only know, that I’m strong, but also to start seeing it. My new diet is btw. very simple: No Wheat or gluten products.
I’ve had a few gluten-free bread slices in between, chocolate chip cookies ditto, rice cakes, cheeses & gluten-free sausages, but otherwise everything is non-processed foods. I still do dairy – enjoying my yogurt in the morning and having lots of milk in the coffee. So I’m not joining the paleo movement, just trying to clean out a bit and see where this takes my body.

4 weeks is set off for the Strength & Conditioning program and so far, that’s also my time limit for my diet, however, I could easily see it continue. I don’t miss wheat that much, except for perhaps the occasionally danish 😉

 

 

 

Standard
Sport, training

C2 – a love/hate relationship

Friday morning and I’m up quite early thanks to Liam. Two coffee and my usual yogurt with fruit and bran flakes and off to the gym. After yesterdays sprints I’ve decided it was time for the C2 (rower) again.
We go back a long time, and I always loved/ hated it. It make me work so hard, makes my legs go wobble, forearms burn, grip ache and put my heart where my tongue normally begins. But afterwards it’s all worth it, and when getting in the habit of being on the C2, it’s easy to feel the improvement it bears to other areas of my training.
So we have a hate/love relationship.
Today was no exception.

C2:
2000m = 8.48

Snatch:
2x 5x 15
3x 20
OH Squats (ATG):
2x 5x 15
Cleans:
2x 5x 15
2x 5x 20
Front Squat:
2x 5x 20
2x 5x 30

Abs:
2x 20 Decline Obliques
2x 10 Incline dragon flags
Back:
2x 20 Back raises
2x 20 Leg raises
2x 20 Side raises
2x 20 Back raises/ swissball
Lifts were sparsely and measly. I failed my fourth snatch at 20kg, which shouldn’t have been a problem at all. I guess it’s just one of those days, plus my elbow keeps annoying me and the pain from the forearm transfer into my grip. So I’m kind of lost until my elbow starts behaving.

If you’re reading this during the weekend, and don’t know what to do (or if to do anything), here is a small challenge for you: Do 100 Squats during either saturday or sunday.
Just pretend you’re gonna take a seat on the invisible low couch and stand back up again. It doesn’t have to involve extra weight either. Bodyweight is a good start. Just do it and I promise you, your jeans will be happy!
Me – I’ll be doing them + muay thai and running in the hills. Have a great weekend!

Squatbutts – from Lift big, eat big

Standard
Sport, Teaching, training

It’s official – stubborn’s not always for the best!

Yesterday, while I was ‘celebrating’ my way back into training (and eating a bit healthier) again, I pushed myself into finishing a 10 miles run. (16K for my danish readers *S*).

During the course, I felt great up until around 12.5K, where I started to feel a pain behind my knee. It simply felt, like the band that makes it possible to stretch, suddenly shortened. But am sometimes to stubborn for my own good, so I kept pushing it. Taking breaks, when it hurt too much and started back up running again. Cause – dam*ed if I wanted to walk the last kilometers.

Paying for my stubbornness today. Left knee is wacked! Couldn’t walk fast, bike or use the xtrainer. In short: Bad, bad gym day!
Did get some core work out:
* 50 Russians w 5kg
* 25 ½ TGU with 10kg
* 25 Back raises
* 25 Leg raises
* 25 Reverse Curls
* 2x 25 Side curls

Hoping to be back running in less than a week, but gotta take it easy for the next few days. Which is not easy, when doing classes.

K2C Boxercise class was a reality today, and a good one. Had lots of fun with the girls, women and ladies presents, and they pushed through and I think, they had a blast as well. Also – very neat to use sandbags. Happy boxing!

 

Standard
40 day Lent challenge, Sport, training

Fail day!

After a stressful Wednesday (as usual), with a huge chicken shawarma for dinner (Finally found Corks best sharwarma! However chicken not near as good as lamb!!!), I didn’t felt up for training after my early boxercise class this morning. However after two coffee and breakfast I was off to the gym anyway. Didn’t really have a plan for today, other than get a small 5K run down and do some bench pressing.

After the run, I aimed for the bench and quietly told myself to go for 50kg for todays Lent challenge. And I failed miserably. Whether it was lack of strength, poor use of power or sloppy technique (which I doubt – the bench is quite easy) – it just wouldn’t come up from about 30 degrees. Even a measly 45kg after this was a fail – so I decided that, THAT was enough with the ‘stupid’ bench.

Lent Challenge day 23:

* 5K running (12.5kph)
* 10x 20kg Bench warm up
* 4x 40kg
* 1x 50kg – Fail
* 1x 45 kg – Not good looking
* 30 Pull Ups (2x 6, 2x 4, 2x 5)
* 100 Abs
* 20 Push Ups w/ spider legs

Lent challenge day 22:
Keeping up appearances and getting 10 burpees down when possible. 16kg KB disappeared from the gym, so was on 12kg all day.

Total approx 12kgKB:
* 80 Swings
* 40 C&J
* 20 Halo
* 20 Windmills
* 15 Burpees with KB
* 6 Amazone get ups
* 100 saxon sidebends
*  50 Burpees

So – had a bad ‘hair day’ on the bench and a wrecked day in total. My guess is the stress and huge sharwarma from yesterday that made an impact on today as well. Going out tonight, so will try to steer clear from binging on food again. It’s really not worth it the day after in the gym.

Huge as* sharwarma. This one with lamb - which is the best! .p

By second thought – it might also be a wink with a barbel, that I should find some new interesting challenges, than powerlifting, to throw myself at. Hmmm…

Standard
40 day Lent challenge, Sport, training

Skipping day

Might – might not have a weightlifting (deadlift) competition tomorrow, so took it easy in training this morning.

Day 17th of Lent Challenge:
* 30 min of skipping
* Ab work

Not sure if I enter the competition tomorrow. Part of me really don’t feel up for it. Tuesday would have been a great day to do it, as I was so happy and full of energy, but yesterday and today (so far), I’ve felt drained and tired. Plus my nerves seems to get the worst of me, when I’m competing, which takes it tolls on the energy level as well. So I’m not sure if I should enter. Liam think I should, but I’m not sure I can cope with the stress and pressure, I seem to put on myself.
Things have been stressful enough this week and I just wish I could take the plug out and chill without being rushed, stressed, pressured or pulled for the rest of the week.

So todays challenge is on hold, as I hardly can put down 30 min of skipping as a challenge 😉
-Thou skipping is tough, especially when you lose touch with it. I used to skip 2 – 3 times a week in Cph at my muaythai gym. That was back in October last year. Could really feel that today…

For skipping inspiration see below video!

 

 

 

Standard