Kraft log

[Kraft]

Today I had an introduction to my new program. I have been doing squats (front and back), bench press, military press and dead lift before. The new program also contains power cleans, power snatch and push press. The new exercises are fun but difficult for a beginner... Tomorrow I will run and do some kettlebell snatches. The goal is to do a 100 in five minutes with my 16 kilos bell. Maybe after christmas.

[kallefs]

Do you have a trainer doing your program or is it your own?

Good to see a log.

[Lordmuppet]

congrats on starting a log! please share more details

e.g. details about you now physically, about goals etc

[Kraft]

Hoffmeister helps me with the programs and shouts at me at the gym.
Results so far (1RM): deadlift 100 kg, back squat 72,5 and bench press 42,5 (I hate bench press).
My goal is to learn more and be stronger!
I have two kids so it´s a bit difficult for me to get to the gym regularly. That´s another reason why kettlebells are blessed (I have two at home).

[kallefs]

Results so far (1RM): deadlift 100 kg, back squat 72,5 and bench press 42,5

[Linnéa76]

Those are good numbers! I'm sure with hoffmeister shouting at you they'll develop quickly.

[Kraft]

Thanks for the encouragement!

Tonight I´ve been training with my 16 kg kettlebell. This was my program:
1 Turkish getup on each side
As many pushups you can do on your toes. (14)
20 swings 5 times. Rest as much as you need between sets but no longer
1 TGU on each side
Pushups (11)
15 squats 5 times. Rest as much as you need between sets but no longer
1 TGU on each side
Pushups (10)

After the program I did 30 leg lifts and as always I ended my workout doing the plank (?) for 90 seconds.
16 kg is almost to heavy for doing TGU´s but I´ll improve.

[hoffmeister]

Good work!

[Kraft]

Today I started out with power cleans, which is new. It´s a bit difficult but fun. I lifted 20-35 kg.

Front Squats: 3x5x35kg & 2x3x47,5

Neg pullups: 5x5

Tabata on the rowing machine...

[Kraft]

Deadlift: 2x5x50+2x5x60+1x5x70

Snatch pull: 3x3x20

Power snatch: 3x3x30

Military press: 2x5x20+2x5x25+1x5x27,5

Kettlebell snatch 16 kg: 4x8 on each arm

Tabata rowing

Snatch pull and power snatch are new exercises in my program.

[Kraft]

I haven´t written in my log for a while but it doesn´t mean I haven´t been working out.

Tuesday: 30 minute run between leaving kids at school & daycare and going to the dentist.

Thursday: 40 minute run in the morning, gym after work. At the gym I did box jumps 5x5, push press 5+25, 5+30, 5+35 and back squats 2x5+40, 3x5x52,5

Saturday: I went to the gym in Lund were I spent the weekend. It was a nice gym at Gerdahallen. I did power cleans 3+20, 2x3+30, 2x3+35, front squats 3+30, 2x3+40, 2x3+50

Sunday (yesterday): 30 minute run in my dark windy suburb. Today I will go to the gym again. More about that later.

[Kraft]

Last time I wrote I forgot to write that I also did some KB row and back extensions at Gerdahallen in Lund.

Anyway, today I met up with a friend at the gym who helped me a bit with the bench press. I still don´t like it and I´d rather not talk about it...

Apart from that I did:
Snatch pull: 1x3+20, 2x3+30

Power snatch: 1x3+30, 2x3+25 (it´s still a bit scary to snatch, especially since the time when I hit my head with the bar. It must have looked funny though)

Military press: 2x5+20, 3x5+27,5

Deadlift: 2x5+50, 3x5+72,5 kgs

Kettlebell snatch 16 kg: 4x8 on each arm

10 turkish getups on each arm with 12 kg KB

Tomorrow it´ll be KB home exercises!

[Konstantin]

Great log! Kettlebells are getting so popular, maybe I should get some.

You have a great squat but not so strong on the bench press, do you plan to work more on the press?

[Kraft]

Hm, I feel I should improve my bench press results but I´m really not that motivatet... Maybe I need a good reason.

And yes, start swingin´! Kettlebells I mean.

[Kraft]

My KB intensions for yesterday failed because of to much work and kids unwilling to sleep. Today however I went for a quite tired but still nice morning run followed by 25 pushups (15+10) and 30 leg lifts.