Sport, strength training, Teaching, training

Got squat ?!?

Something funny happened in the gym (again today). I was up in Mayfield to get a little session of my own, and while I was squatting, a huge guy came up to me and said: ‘It’s good to see women squatting’. I smiled and nodded politely, trying to reply squat is good for everybody, but he cut me off and then proceeded on to say: ‘Don’t ever feel embarrassed or threatened to come to the gym, just because there’s a bunch of guys lifting weights here’ (nodding over to his friends doing bench and flys).

I’m still smiling politely and am about to mutter some reasonable reply – which are stuck, cause I’m not sure what to say. At this point, I’ve been in the gym for about 15 minutes – squatting. He then mumbles something and walks away, take his bag and proceed to the exit. I just got time to squeeze out a little half ‘Thank you’.

I’m actually not sure, why I still find these moments funny – but I do.

It happened before, and it will probably happen again: Guys feeling the need to commentating a female on the free weights. I’m ok with that! Comment at me!

Wednesday (today):
Squat
10x 20kg warm up
2x 5x 30kg
2x 5x 40kg
2x 5x 45kg
4x 50kg
3x 50kg
– Getting up there. Funny first two 50 was easy – then I adjusted my stance and it felt crap. Anyway, nice to feel a little strength left, despite so many months since squatting regularly.

Front Squat:
5x 20kg
5x 25kg
2x 5x 30kg
– Quite easy, will up the weight next

Front squat super set with strict Pull / Chin ups:
5,4,3 (pull ups),5,4,3 (Chin ups)

Goodmornings:
5x 20kg
2x 5x 30kg
2x 5x 40kg
-Quite easy 40’s

Lats:
5x 30kg
5x 35kg
2x 5x 40kg
5x 45kg
– Last set hard enough

Hanging leg raises – super controlled and with pause at the top
6x 5

BoR:
2x 5x 20kg
5x 22.5kg
– Still got some strength despite elbow and wrist fuck. Both seems better, but going to push regular push ups/ dips/ bench ect.  for another week. Hopefully it keep getting better – and by next week – be gone! (here’s to hoping!)

Abs & Back on swissball
5x 20

Stretching – Nice!

Tuesday:
5.7 K – normal pace
2 classes: The FighterGirl Club & Mayfield
-Despite the nice article in The Cork News no new girls showed up because of that, but a few due to word of mouth. I have a feeling it might be the lack of ‘No Contact’ fighter fit training mention in the paper. It does sounds a small bit like it’s a real fighter class. Anyway, am not too bothered. I’m sure the class will take off even more than it has. It’s a great class and my girls love it – and I love getting them fighter fit! (as much as possible with just two days a week.. If it were for real.. I know.. different story!). Anyway, noticed one of my girls have started toning up, others are kicking better, getting stronger and they all doing their push ups without sticking the butt up! So proud!! (big heart inserted here).
Mayfield is busy as usual and girls here also very hardworking and enthusiastic! So thankful to do these two classes.

Monday:
5.7k 70% run

 

 

 

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muay thai, Sport, training

Weekend update

Never made it to a computer over the weekend, so here is a small training update from the weekends adventures.

Friday 20/4 2012

4.6K/ 20min (2x 2min sprint + 1x 3min)

squat
5×20
6 pull ups
5×20
6 chin ups
5×40
5 pull ups
5x 40
6x pull ups
5x 50
5 chin ups
5x 50
5x pull ups
-Note to self: Really need to get working on those squats!

5x 15kg snatch
3x 15kg C&J
3x 20
3x 25
2x 30
1×35
1×37.5
1×40
1×42.5 PR
Super happy with my PR. This was the first time ever, I tried maxing out in C&J. Did a 45kg clean, but unfortunately jerked it to my chin and dropped it, cause of the surprise and I started laughing. (That laughter you do, when you get unpleasantly surprised, but it’s still really funny)

4x 20 set back ext
20 abs
1 back bridge
stretch

Saturday:
1½ hour of thaiboxing @Brucies Gym. Had a blast, got to kick Liam 2×2 min in the end 😉

Liam and Dennis working the pads

 

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40 day Lent challenge, Sport, training

‘Ups day’ – 42nd day

Just noticed the day – If 42 is the answer to everything, my training might not be included in everything!

I did get to the gym today – late and with a little burn out feeling. I’m (not) seriously considering to end my relationship with training, and if it hadn’t been for Liam, I might have skipped today entirely – or would have gotten in sooner. However todays training was a meek performance consisting of:

* 6x 40kg Squat
* 6x 20kg OH press
* 6x 20kg OH Squat
All times three

32 Pull Ups/ Chin ups (5,5,7,5,5,5) + 18 pull/ chin ups (3×6)

10 Hamstrings
20 x20kg Saxon sidebends
100x 5kg Russians
2x back bridge
10 push ups from bridge
Stretch

The back bridge I do, resemble the bottom picture. I hold my hands under my back (NOT on the floor), and try to hit the ground with my nose. It's a neck strength drill from muay thai, that helps tremendously in the clinch

All this ‘little of this, little of that‘ training this past month has been fun, but also kind of left me a little burnt out. Making 100 burpees on time, doesn’t seem like a ‘real’ goal – thou, I will attempt to get a better time before sunday. Sorry training – it’s not you. It’s me. I’m confused and not sure, what to do with you.

The back bridge position I use for back bridge push ups

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40 day Lent challenge, Sport, training

Dam* you bench

31st day of Lent Challenge

Early morning in the gym again, went in with Liam today, who had stuff to do, so we got an early start. Normally I wouldn’t be in until a couple of hours later. Not sure body or mind was quite awake, since it took me a good 5 min. to decide what kind of shoes, I should be starting in. And after putting on the more ‘flat’ version, I decided to change for running shoes.

Who would have thought? Choosing shoes is also part of Lent Challenge 😉

Getting started on the treadmill this morning also took a bit of persuasion, but after 2.30 I was happy as a frog and decided to practice what I preach: Intervals.

My gym and challenge morning looked like this:

Running
* 4min slow – next 20 min: 1min fast, 1.40 min normal – 30 sec to shift pace.  Last 2.5 min was all sprint

Bench
5x 20
5x 30
5x 40
3x 45
1x 50 – Challenge: fail from bottom
1x 50 – Challenge: Fail  – however got it up about 10-12cm from bottom. So not stuck there anymore. Just need a little extra. (Then I’m soon benching my body weight. How awesome is that??)

Squat – for technique
5x 20kg
2x 5x 40kg
No one came and put plates on my barbel today! I still can’t believe that jerk from yesterday. Ignorant disco pumper!!

Pull Ups/ Chin Ups/ Ups
3 x 5  (Alternate grip)
Had Liam film me, will do it again another day, where I’m super fresh! 😉

Abs – a delightful selection

I’m still a challenge short from yesterday, I know. I was contemplating on doing 100 perfect push ups (coined phrase from the friends at Cultfit) during my training this morning. But my workout was cut short, since I opted for a lift home with Liam. I guess, I won’t have a ‘day off’ this weekend 😉

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40 day Lent challenge, Sport, training

30th day – No challenge yet

It’s day 30 in the ’40’ day Lent Challenge and here is a quick post on todays training. More will follow later, as I still haven’t done any kind of challenge today. (Yesterdays challenge was to find my way back from gym to CIT. Took me more than 90 min)

Day 30

Started out with a super morning box class with the CIT’s: Make the most of March’s crew! Brilliant work!!

* 25 min skipping
* 1000m on C2 – lvl 10: 4.20
Squat – super set with Pull Ups
* 5x 20kg
* 5 pull ups
* 5x 40kg
* 5 chin ups
* 5x 50kg
* 5 pull ups
* 5x 40kg

Oh yeah, some jerk was toying around with the disco bar and took off 2.5kg plates. Where did he put them?? At my barbell, while I had a break from the squats. (Edit: While I was resting leaning on the barbell in the rack). First time he did it, I couldn’t believe it, and just removed the plate, without saying anything. Second time, I kind of offered a ‘hmm what are you doing?? ‘and started laughing, cause it was so absurd. He just shrugged and looked at me, like I was the one, who was doing something wrong.
I never had that happen to me – anywhere in the world!

BoR (dumbbell)
5x 25kg (PR!)
3x 5x 22.5kg

FCT
20x 30kg
20x 35kg

Dips
2x 10

Hanging leg raises (above horizontal)
4 x 10
Hamstrings
2x 20
Spiderman push ups
2x 10
Stretch
 

Edited: Not sure if I be doing more training today… had a trip to the city and are pretty bummed out – but saw some nice easter eggs. Not feature here – only the fun ones.
Guess I have to think of two nice things for tomorrow..

Eggbot - fantastic name

Yesterday – day 29th. As written earlier I got lost 4 or 5 times on my way from Women Fitness to CIT (and probably added around 7-8k of walking + anxiety 😉 ) Rest of wednesday consisted of 3 boxercise classes, 7 or more pt’s (lost count) and food. Reminds me.. it’s time for dinner soon. Hungry!

 

Kitty easter egg

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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…

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Sport

Lift up

I got my lift up on you tube. Form not the best, but as it was a PR I’m quite content with the lift.

Weekend didn’t hold that much training, but we did manage to get saturday thaiboxing down. Felt really good to hit and kick – but f*** those pads always makes me feel out of shape. It’s just a nagging feeling of always needing to be faster and harder, all the time. On every opportunity given. (I kind of feel, like I hear Kenneth, my first real fight coach in the back of my mind: ‘Faster Tania!! Faster, Faster, Faster!!).

Friday evening I enjoyed another trip to the gym:
1000m on C2 (4:35)
Squat:
5x 20kg
2x 5x 30kg
2x 5x 40 kg

DeadLift:
2x 5x 40kg
2x 5x 60kg
2x 5x 80kg

Abs and back with Liam.

Saturday
1.5 hour of thaiboxing

 

Monday
1h and 7min non stop running (13.5 km) – very nice as I didn’t feel up for a thing this morning. Stepped onto the treadmill and hoping I could last 3k at mediocre speed. So very pleased!!

Squat super settet with Pull Ups/ Chin Ups:
5x 20kg
-5 pull ups-
2x 5x 30 kg
– 4 chin ups inbtw sets –
-4 pull ups btw next set-
2x 5x 40 kg
– 4 chin ups btw sets-
– 4 side pull ups btw next set –
2x 5x 50 kg
-4 side chin ups btw sets-

5x 15kg snatch

100 Abs variants + 2 x 30sec back bridge

Kettlebell and boxercise classes @womens fitness Cork tonight!!

 

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