Tre mål för sommaren.
1. Deadlift 3x Kroppsvikt
2. Knäböj 2x Kroppsvikt
3. Human Flag i tre sekunder
Alla tre är avhängiga min vikt, så tanken är att jag ska gå ner i vikt också. Preliminärt 4kg, till 56kg. Deffen började jag med för tre veckor sen, och på de tiden har jag redan gått ner 2kg till 58kg, så jag får helt enkelt börja äta mer. Jag började deffen med 2000kcal/dag och en refeed-dag/vecka, varpå jag sedan ökade till 2300kcal för att jag gick ner i vikt snabbare än vad jag trodde. Nu ska jag öka till 2500kcal, vilket verkar absurt, men ja, vi får se vad som händer. Innan har jag deffat på 1500kcal, men det måste ju vara så att min aktivitetsnivå är högre nu sedan jag börjat praktisera på coop. Jag tränar en gång mindre i veckan än vad jag gjorde förra året, och två gånger mindre än vad jag tränade för två år sedan, vilket jag ska fortsätta med. Så fyra träningspass i veckan, varav tre kommer vara med fokus på styrkelyft och ett kommer vara "lek" (eller snarare cardio med fokus på övningar jag inte vill glömma bort, typ muscle ups, olympiska lyft, etc).
Just nu ser lyften ut på följande sätt:
Deadlift 165kg@60kg
Knäböj 105kg@60kg
Human Flag
Human Flag 2
Och det ska alltså bli Deadlift 168kg@56kg, Knäböj 112kg@56kg. Det borde funka. Jag har ny teknik i squatten som jag experimenterar med, och så har jag varit och filmat 110kg där det inte varit riktigt godkänt men nästan. På gott och ont så har jag inte ökat min knäböj på ett år, medan jag ökat min deadlift med 30kg (sumo) och 20kg (konventionell). Fattar inte det där riktigt, men deadliften går alltid framåt, i snigelfart, medan andra övningar verkar bara ha stagnerat. Men nu jävlar, jag har hemliga vapen att tillgå - nya knäsleeves (hoppas dom inte trasar sönder lika lätt som mina rebhands av deadlifts bara), och så ska jag nog skaffa mig lyftarbälte till slut. Om ni hittar något fjolligare än följande bälte så säg till!
Nä men mitt riktiga hemliga vapen är Kung Fury. As in Don't Hassle The Hoff. Men först ska jag planera in en dag med bara ätande och tittande på tv-serier. That's what's champions are made of.
torsdag 23 april 2015
tisdag 24 juni 2014
24/6
Some stuff! Mostly today is about this though:
https://www.youtube.com/watch?v=f2b4W4V1hu0&feature=youtu.be
But, you know:
Pistols:
https://www.youtube.com/watch?v=7IDYOm_BoU4&feature=youtu.be
Bonus:
https://www.youtube.com/watch?v=TAf9kHjyIqk&feature=youtu.be
https://www.youtube.com/watch?v=f2b4W4V1hu0&feature=youtu.be
But, you know:
Pistols:
https://www.youtube.com/watch?v=7IDYOm_BoU4&feature=youtu.be
Bonus:
https://www.youtube.com/watch?v=TAf9kHjyIqk&feature=youtu.be
torsdag 12 juni 2014
12/6
Seems like I may have gotten an injury on me left knee yesterday, similar to the one I had on my right knee last year for like 4-5 months. If that is the case then it sucks really hard. But this time I will ignore more of the pain and do things even if they hurt. Like it hurt walking in stairs right now, but last time I avoided doing that in a way that hurt, and still it took a shitload of time for my knee to heal. I think it would be better to take it easy but still make it hurt, instead of avoiding pain altogether.
I got injured probably because I started working on my ankle mobility after some tips from the mobility coach at crossfit 360. The idea was to simply exercise the capacity of my knees to be ahead of my feet. I was told to squat and should in order to do so. So I did, like on one foot, holding against the wall. For a couple of minutes a day. I didn't feel anything while doing it though, and it doesn't hurt while I do it now either, so basically it's weird. It could have been the case that my knee started hurting one day after I ran 8km for the first time in my life. That too would be a bit weird I guess - why like 24h afterward, and not upon finishing my 8km or upon waking up the next day? Anyway, I finished in 42:35, and my goal was 43 so that's good. I ran 20 times in the outside stadium so I could track my time quite nicely. I brought out the good shoes, yet I still got blisters on the back of my right foot. How do people do it, I wonder? My lats also started hurting, and I got some rashes there, due to my arms swinging across my lats I guess. Why have I never heard anyone mention that one before?! I got a stitch while running too, but that wasn't unexpected, although still a bitch when it happened! :P
I have also taken up on the leangains intermittent fasting formula (120g protein, 50g fat, and the rest is carbs). My eating window is 8 hours, and instead of following the typical diet (which also means working out 3times/week, which I do not) I will eat 2200kcal on training days, and 1600kcal on rest days (while upping the fats). I'm am trying to cut, and I do realize that since I train 5 times a week this cut might take months to show anything at all. :P So yeah, taking it slow here, even if I didn't really feel I lost strength while I cut last year on 1500kcal/day (all days). That is weird indeed. But I got skinny as fuck, and then regained all of that shit when I went back to regular eating, so it felt as if it made no sense doing it, even if I did get a small sixpack for the first time in my life, and didn't feel worse off because of it. Perhaps that would be the next project then, seeing if the numbers for how many calories I should be eating are just way off for some reason. I mean if I don't eat sweets I totally shouldn't eat more than 2000kcal because if I do I just get nauseous. And I don't seem to lose weight either. But on the other hand it feels as if I don't gain as much strength that way as I've been doing now that I ate a lot (3000kcal and went up two kg during two months).
So yeah, basically I have no idea what to do long term, but will focus on IF leangains right now, and doing so while trying to eat no grains and no sugars basically, to see if my stomach improves. Then I'll reintroduce them and see what will happen. And by sugars I mean basically bananas, cherries, berries, oranges - those types of sugars. "Regular" sugars I already know what they do to me, other than bliss that is.
Bonus!
https://www.youtube.com/watch?v=9JdoxSQ06sU&feature=youtu.be
I got injured probably because I started working on my ankle mobility after some tips from the mobility coach at crossfit 360. The idea was to simply exercise the capacity of my knees to be ahead of my feet. I was told to squat and should in order to do so. So I did, like on one foot, holding against the wall. For a couple of minutes a day. I didn't feel anything while doing it though, and it doesn't hurt while I do it now either, so basically it's weird. It could have been the case that my knee started hurting one day after I ran 8km for the first time in my life. That too would be a bit weird I guess - why like 24h afterward, and not upon finishing my 8km or upon waking up the next day? Anyway, I finished in 42:35, and my goal was 43 so that's good. I ran 20 times in the outside stadium so I could track my time quite nicely. I brought out the good shoes, yet I still got blisters on the back of my right foot. How do people do it, I wonder? My lats also started hurting, and I got some rashes there, due to my arms swinging across my lats I guess. Why have I never heard anyone mention that one before?! I got a stitch while running too, but that wasn't unexpected, although still a bitch when it happened! :P
I have also taken up on the leangains intermittent fasting formula (120g protein, 50g fat, and the rest is carbs). My eating window is 8 hours, and instead of following the typical diet (which also means working out 3times/week, which I do not) I will eat 2200kcal on training days, and 1600kcal on rest days (while upping the fats). I'm am trying to cut, and I do realize that since I train 5 times a week this cut might take months to show anything at all. :P So yeah, taking it slow here, even if I didn't really feel I lost strength while I cut last year on 1500kcal/day (all days). That is weird indeed. But I got skinny as fuck, and then regained all of that shit when I went back to regular eating, so it felt as if it made no sense doing it, even if I did get a small sixpack for the first time in my life, and didn't feel worse off because of it. Perhaps that would be the next project then, seeing if the numbers for how many calories I should be eating are just way off for some reason. I mean if I don't eat sweets I totally shouldn't eat more than 2000kcal because if I do I just get nauseous. And I don't seem to lose weight either. But on the other hand it feels as if I don't gain as much strength that way as I've been doing now that I ate a lot (3000kcal and went up two kg during two months).
So yeah, basically I have no idea what to do long term, but will focus on IF leangains right now, and doing so while trying to eat no grains and no sugars basically, to see if my stomach improves. Then I'll reintroduce them and see what will happen. And by sugars I mean basically bananas, cherries, berries, oranges - those types of sugars. "Regular" sugars I already know what they do to me, other than bliss that is.
Bonus!
https://www.youtube.com/watch?v=9JdoxSQ06sU&feature=youtu.be
söndag 18 maj 2014
18/5
Two weeks away from training due to cold. Did my workout at crossfit360, with three (or four really) new records: Deadlift without straps 135kg, sumo deadlift 142,5kg, clean and jerk 65kg, and Fran with 27.5kg in 4:20.
måndag 28 april 2014
28/4
Did 140kg deadlift today, and 32kg pistols on both left and right legs. RAAAWWHHR! DOn't know if it has anything to do with it, but I'm eating more carbohydrates right now than ever before, and it does feel good. Could be just the weather and me starting with outside gym activities, back to crossfit again, and also doing my internship at Emmaus. Things good my way, basically.
28/4
I did 5km rowing in 23:18 last week. I started a bit slow but went to like 2:05-2:10/500m a bit in, with the resistance put on four throughout. My ass hurt like a motherfucker afterward, and I realized I didn't know how to stretch my ass properly! Anyhow, I was surprised I could hold such a high tempo for 5km, considering that for my 2km "runs" I'm usually in that general area...
I also ran 400m in 71 seconds, in a proper stadium, yesterday. I think my record from 11-12 years ago was about 70 seconds, so I'm glad I wasn't terrible. But it's very much a matter of cardio for me, and I was always bad at cardio. Let's try 100m - now there's a challenge, considering I haven't sprinted for 11-12 years.
I also ran 400m in 71 seconds, in a proper stadium, yesterday. I think my record from 11-12 years ago was about 70 seconds, so I'm glad I wasn't terrible. But it's very much a matter of cardio for me, and I was always bad at cardio. Let's try 100m - now there's a challenge, considering I haven't sprinted for 11-12 years.
måndag 21 april 2014
21/4
Weighted dip:
https://www.youtube.com/watch?v=zmgzXxeXZkM&feature=youtu.be
Deadlift:
https://www.youtube.com/watch?v=zftg6g8Sf94&feature=youtu.be
Deadlifts while holding breath:
https://www.youtube.com/watch?v=0xCtsTKAq5w&feature=youtu.be
Besides that, I'm back on crossfit, for a year and a half. I hope it's worth the cost! I also ran 5km for the first time since I was 15, in 24:47 or something like that, and felt like I had a lot more in me the whole time, which was probably a fluke considering I never feel that way when doing something with cardio. I also did Star Tracs (löpband at friskis och svettis) "fireman test" to determine my VO2-max, and although I'm not sure if I understood every question posed by the machine, it would seem as if it claims my VO2-Max is 73. The other test that same machine did on me gave me 48 though, so I'm not sure. It's basically because I don't understand what "HF" means in that context. It asked me what my HF was (heart frequency?) and I wrote 194, and then it said that the test will terminate when my pulse has reached 165 beats per minute. That would be 85% of my max pulse, so I just assumed they were asking me for my max pulse, but who knows - not friskis, and not my google skills!
https://www.youtube.com/watch?v=zmgzXxeXZkM&feature=youtu.be
Deadlift:
https://www.youtube.com/watch?v=zftg6g8Sf94&feature=youtu.be
Deadlifts while holding breath:
https://www.youtube.com/watch?v=0xCtsTKAq5w&feature=youtu.be
Besides that, I'm back on crossfit, for a year and a half. I hope it's worth the cost! I also ran 5km for the first time since I was 15, in 24:47 or something like that, and felt like I had a lot more in me the whole time, which was probably a fluke considering I never feel that way when doing something with cardio. I also did Star Tracs (löpband at friskis och svettis) "fireman test" to determine my VO2-max, and although I'm not sure if I understood every question posed by the machine, it would seem as if it claims my VO2-Max is 73. The other test that same machine did on me gave me 48 though, so I'm not sure. It's basically because I don't understand what "HF" means in that context. It asked me what my HF was (heart frequency?) and I wrote 194, and then it said that the test will terminate when my pulse has reached 165 beats per minute. That would be 85% of my max pulse, so I just assumed they were asking me for my max pulse, but who knows - not friskis, and not my google skills!
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