Kraft log

A place for vegan athletes from all levels and sports to keep their training journals.

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Re: Kraft log

Postby Kraft » Fri Jan 06, 2012 5:07 pm

Gym day:

Deadlift: 5x5+70 (I´m starting over on 70 to work my way up again. Last time I did 5x5+80 but it was heavy and my back didn´t loog so good...)

Snatch pull: 1x3x20, 2x3+27,5

Power snatch: I don´t want to talk about. I only need to improve. I´m greatful for all guidance.

Military press: 5x5+30

KB snatch: 3x8+16 (no rest :-)) 1x8+16 on each side

Box jump 5x3

2 km row, time: 8.30
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Re: Kraft log

Postby Kraft » Sun Jan 08, 2012 9:29 pm

Went running today for about half an hour. It felt so much better than last time. I have to do it a little more often.
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Re: Kraft log

Postby Kraft » Tue Jan 10, 2012 11:40 am

Warm up: 10 minute row

box jumps: 5x3
push press: 1x3+30, 1x3+35, 2x3+37,5, 1x3+40 (Felt weak and didn´t want to fail again.)
back squats: 5x5+57,5
Back extensions: 3x15
KB row: 4x8+16 on each side
KB high swings: 3x15

My right hip is anoying me. It´s ok after a few squats but the first ones are painful. What to do? I try to be more careful warming up and hope it won´t get worse.
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Re: Kraft log

Postby Kraft » Wed Jan 11, 2012 9:25 pm

Power cleans: 1x3+20, 1x3+25, 1x3+30, 1x3+37,5, 2x3+40

Front Squats: 3x5+40kg & 2x3+50

Box jump: 5x3

Neg pull ups/push ups: 5x5

Tabata on the rowing machine
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Re: Kraft log

Postby Kraft » Fri Jan 13, 2012 4:01 pm

Yesterdag, january 12th, I went to the gym:
20 minutes on the rowing machine
High swings 20 kg 2x15, 2x10, 2x5
TGU:s 12 kg: 10 on each side
50 squats
leg lift: 2x30

Today I went running in icy winter weather. To avoid hurting myself I put "anti-slip protectors" on my Nikes for the fist time. It was a bit heavier to run with, but I didn´t slip! And I´m very pleased that I got myself to run for half an hour despite the cold and the wind.
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Re: Kraft log

Postby Kraft » Sun Jan 15, 2012 6:16 pm

Saturday feb 14th
Snatch pull: 1x3x20, 2x3+25

Power snatch: 3x3x25

Deadlift: 5x5+65

Military press: 1x5+32,5. 2x4+32,5, 1x3+32,5, 1x2+32,5

Kettlebell snatch 16 kg: 3x8 on each arm
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Re: Kraft log

Postby kallefs » Sun Jan 15, 2012 6:23 pm

5x5 deadlift is tough.
Dum di dum!
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Re: Kraft log

Postby Kraft » Sun Jan 15, 2012 6:46 pm

box jumps: 5x3
push press: 1x3+30, 1x3+35, 1x3+37,5, 1x3+40, 1x2+42,5 (3F)
back squats: 5x5+60
Back extensions: 3x15
KB row: 4x8+16 on each side
KB high swings 16 kg: 30+20+20
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Re: Kraft log

Postby Kraft » Sun Jan 15, 2012 6:47 pm

kallefs wrote:5x5 deadlift is tough.


And fun! :-)
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Re: Kraft log

Postby Kraft » Mon Jan 16, 2012 7:50 pm

I regret that I went to the gym today, it was so crowded. I had to improvise and this is what I did:

KB swings + KB clean & jerk (16 kg bell): 50+2x5 on each side, 30+2x3, 20+2x3

TGUs 12 kg: 10 on each side

Power cleans: 3x5+30, 2x3+40

2000 m row: 8.38 :-(
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Re: Kraft log

Postby Kraft » Sat Jan 21, 2012 7:44 am

February 19th

Snatch pull: 1x3+20, 2x3+25

Power snatch: 1x2+22,5 3x3+25

Deadlift: 5x5+67,5

Military press: 5x5+25

Kettlebell snatch 16 kg: 5x5 on each arm
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Re: Kraft log

Postby Kraft » Sat Jan 21, 2012 8:00 am

1 Turkish getup on each side with 16 kg bell
Push-ups on toes. (11)
20 swings 5 times with 16 kg bell. Rest as much as you need between sets but no longer
1 TGU on each side
Push-ups (10)
15 squats 5 times with 16 kg bell. Rest as much as you need between sets but no longer
1 TGU on each side
Push-ups (10)
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Re: Kraft log

Postby Kraft » Mon Jan 23, 2012 9:13 pm

1RM today

Back squat: 85 kg, I went up by 12,5 kg´s :D

Bench press: 45 (my worst exercise) +2,5 since last 1RM

Dead lift: 102,5 also +2,5 since last time but I almost got 110. Next time I will, I have to!

I ended the day doing (KB rowx8+16 on each side and KB clean & jerkrowx8+16 on each side) x 3
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Re: Kraft log

Postby hoffmeister » Tue Jan 24, 2012 3:28 am

It was some really impressing squatting! And PBs in all three in a couple of months is good.
this is Sparta
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Re: Kraft log

Postby Kraft » Tue Jan 24, 2012 9:05 pm

I give Hoff a little bit of cred for my growing strength :-)

Today I did a warm up exercise I found on funcmama.se: 10 squats, 5 push ups, 10 windmills X 3

Then I did 10 KB goodmornings+20 KB 2 arms swings X 5 and ended it all by doing 50 burpees. Always fun....
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