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Júlíus G. Magnússon
11-07-2010, 11:42 AM
05/11/10

Rest.




06/11/10

Deadlift
5 x 140kg
5 x 130kg

Deadlifts were crappy today. Wasn't able to stay on my heels and just general suckiness. Blaming it on bad mojo at the gym.

Back Squat
3 x 8 x 90kg

Sled Drag Sprints
5 x ~60m x (sled + 15kg)

Times were all around 11 seconds.




07/11/10

Upper back really sore and feels like one big knot. Huge amounts of foam rolling don't seem to help - just make me whine like a little bitch.

Bodyweight
73.4kg

Shoulder Press
2 x 55kg
0 x 57.5kg
0 x 57.5kg

If I remember correctly, I've done 10 reps at 57.5kg. Really depressing to not even get a single rep. Even though my shoulder's been messed up for months.

A1. Chin-ups
5 x 5 x 10kg

A2. GHD Russian Twists
5 x 10 x 10kg

A3. Double-unders
5 x Max reps

Lowest was around 20 and highest about 50-60, I think.

Fat Gripz Dumbbell Farmer's Walk
Three trips for max distance with two 20kg Fat Gripz'd dumbbells

Júlíus G. Magnússon
11-09-2010, 12:10 PM
08/11/10

Rest.




09/11/10

Back Squat (belt)
5 x 122.5kg

Deficit Deadlift
3 x 5 x 105kg

Lunges
3 x 10 x 62.5kg

Júlíus G. Magnússon
11-11-2010, 01:12 PM
10/11/10

Rest.




11/11/10

Shoulder Press
4 x 5 x 51kg
4 x 51kg

Fuck. My upper body strength has just gone to hell from these shoulder issues. Still going up next time.

Chin-ups
5 x 17.5kg

Fat Gripz Deadlift
10 x 57.5kg
8 x 57.5kg
7 x 57.5kg
6 x 57.5kg
5 x 57.5kg

3 rounds, each for time:
30 Double-unders
15 Box Jumps (9 step-up boxes)
200m run (100m turnaround)
-
1:53 / 2:25 / 2:26

Box jumps were too high and broken up way too much. I also tried really hard to quit after the second round because it was cold and I was coughing my lungs up. My friend wouldn't let me.

Júlíus G. Magnússon
11-15-2010, 12:22 PM
12/11/10

Rest.




13/11/10

Back Squat
2 x 5 x 60kg

Deadlift
5 x 142.5kg

Bodyweight
71.7kg

3 rounds for time:
50 Double-unders
15 Deadlift 100kg

Don't remember my time, but I do remember the deadlifts feeling more like 150kg than 100kg.




14/11/10

Shoulder Press
3 x 55kg

Chin-ups
5 x 5 x 12.5kg

A1. GHD Russian Twist
3 x 15 x 10kg

A2. Fat Gripz Reverse Barbell Curl
3 x 10-12 x 20kg

AMRAP5
One-handed Russian Kettlebell Swings 24kg

Don't remember the reps here. I need to start logging these the day of.




15/11/10

Rest.

Júlíus G. Magnússon
11-16-2010, 11:11 AM
16/11/10

Back Squat (belt)
5 x 125kg

Deficit Deadlift
3 x 5 x 110kg

A1. Lunges
3 x 10 x 65kg

A2. GHD Sit-ups
3 x 15

Júlíus G. Magnússon
11-18-2010, 09:29 AM
17/11/10

Rest. ~40 minute walk.




18/11/10

Shoulder Press
5 x 52kg
5 x 52kg
4 x 52kg
3 x 52kg
0 x 52kg

I suck. My shoulder hurts.

Chin-ups
5 x 20kg

Bodyweight
71.7kg

15 - 12 - 9 reps for time:
Back Squat BW (72.5/71.7kg)
Box Jumps (8 step-up boxes)
-
6:55

A1. Forward Neck Bridge Rolls
2 x 10

A2. Backward Neck Bridge Rolls
2 x 10

Júlíus G. Magnússon
11-20-2010, 09:21 AM
19/11/10

Rest. ~40 minute walk.




20/11/10

Deadlift
5 x 145kg

Easy.

Back Squat
2 x 5 x 70kg

GHD Russian Twist
5 x 10 x 15kg

8 rounds, each for time:
~40m Sled Drag (sled + 20kg)
Rest 25 seconds

Puked after these.

Júlíus G. Magnússon
11-21-2010, 12:10 PM
21/11/10

Shoulder Press
3 x 0 x 60kg

Yes, I'm a bitch.

Chin-ups
5 x 5 x 15kg

C2 Row
0:20/0:10 x 8: 850m

A1. Forward Neck Bridge Rolls
2 x 10

A2. Backward Neck Bridge Rolls
2 x 10

Júlíus G. Magnússon
11-23-2010, 02:08 PM
22/11/10

Rest.




23/11/10

Back Squat (belt)
3 x 127.5kg (failed on fourth rep)
0 x 127.5kg
5 x 110kg

Pussy.

Deficit Deadlift
3 x 5 x 112.5kg

A1. Lunges
3 x 10 x 67.5kg

A2. GHD Sit-ups
3 x 20

B1. Forward Neck Bridge Rolls
2 x 10

B2. Backward Neck Bridge Rolls
2 x 10

Júlíus G. Magnússon
11-26-2010, 02:09 PM
24/11/10

Rest. ~40 minute walk.




25/11/10

Shoulder Press
5 x 52.5kg
4 x 52.5kg
3 x 52.5kg
3 x 52.5kg
3 x 52.5kg

Chin-ups
5 x 22.5kg

40 - 30 - 20 - 10 reps for time:
Double-unders
Russian Kettlebell Swings 45lb
-
6:14

A1. Forward Neck Bridge Rolls
2 x 10

A2. Backward Neck Bridge Rolls
2 x 10




26/11/10

Rest. ~40 minute walk.

Júlíus G. Magnússon
11-27-2010, 08:02 AM
27/11/10

Bodyweight
70.8kg

A. Deadlift
5 x 147.5kg

B1. Glute-ham Raise
3 x 10

B2. GHD Russian Twist
3 x 15 x 15kg

C1. Forward Neck Bridge Rolls
2 x 10

C2. Backward Neck Bridge Rolls
2 x 10

Júlíus G. Magnússon
11-28-2010, 01:33 PM
28/11/10

A. Shoulder Press
1 x 57.5kg
0 x 60kg
0 x 60kg

B. Chin-ups
5 x 5 x 17.5kg

C. Fat Gripz Deadlift
5 x 65kg
3 x 65kg
3 x 65kg
3 x 65kg
4 x 65kg

D. C2 Row
200m/1:30 x 5

Júlíus G. Magnússon
11-30-2010, 04:19 PM
29/11/10

Rest.




30/11/10

A. Back Squat (belt)
1 x 120kg
1 x 130kg
0 x 140kg
0 x 140kg
0 x 140kg

Guys at the powerlifting club were messing with my form. Telling me to look up and be more erect/vertical. Wasn't working for me. 140kg didn't feel heavy, it just felt "off."

B. Deficit Deadlift
3 x 5 x 115kg

C1. Lunges
3 x 10 x 70kg

C2. Inverted Sit-ups (knee hang from pull-up bar)
3 x 10

D. Plate Pinch Grip Work
3 sets of max holds each hand with a 15kg plate

E1. Forward Neck Bridge Rolls
2 x 10

E2. Backward Neck Bridge Rolls
2 x 10

Júlíus G. Magnússon
12-02-2010, 02:30 PM
01/12/10

Rest. Been feeling like a train wreck since yesterday. Really tired, yet having trouble sleeping more than half an hour to an hour at a time. Elevated resting heart rate and I've been extremely irritable. I'm hoping this is the reason I failed all those squats and not vice versa.




02/12/10

A. Shoulder Press
3 x 3 x 55kg

B. Chin-ups
5 x 25kg (5RM PR)

C. Fat Gripz Deadlift
8 x 60kg
5 x 60kg
5 x 60kg
5 x 60kg
6 x 60kg

D. GHD Back Extension
3 x 10

Júlíus G. Magnússon
12-04-2010, 12:47 PM
02/12/10

Rest. ~40 minute walk.

Feeling better after the walk and tons of stretching/foam-rolling/pain-balling.




03/12/10

Bodyweight
70.8kg

A. Deadlift
8 x 150kg

Fourth rep felt way too easy and since it's my last workout for a while, I went balls to the wall instead of doing just 5 reps.

B1. Glute-ham Raise
3 x 5 x 5kg (plate held at chest)

B2. GHD Russian Twist
3 x 10 x 20kg

C1. Forward Neck Bridge Rolls
2 x 10

C2. Backward Neck Bridge Rolls
2 x 10

Júlíus G. Magnússon
12-09-2010, 03:10 PM
04/12/10 - 08/12/10

Rest. Just some mobility work here and there.




09/12/10

Deload.

A. GHD Sit-up
3 x 10

B. Back Squat
5 x 60kg
5 x 70kg
5 x 80kg

C. Fat Gripz Deadlift
3 x 10 x 55kg

Still feeling overtrained. My heart rate seemed to go through the roof as soon as I started doing something and I really had to force myself to finish my PWO mobility stuff.

Júlíus G. Magnússon
12-11-2010, 08:26 AM
10/12/10

Rest.




11/12/10

Deload.

Bodyweight
70.6kg (on an empty stomach)

A. Deadlift
5 x 80kg
5 x 90kg
5 x 100kg

B. Inverted Sit-ups (knee hang from pull-up bar)
3 x 10

C. Plate Pinch Grip Work
A few sets, various weights

Júlíus G. Magnússon
12-16-2010, 11:30 AM
12/12/10 - 15/12/10

Rest. Just some mobility stuff.




16/12/10

A. Deadlift
1 x 160kg
0 x 175kg
0 x 175kg
0 x 175kg

8 x 150kg felt good about two weeks ago. 1 x 160kg felt so light I almost went straight for 185kg. Decided to go to 175kg first and it wouldn't even budge. There could just as well have been 500kg on that bar.

Fuck.

Júlíus G. Magnússon
01-02-2011, 05:25 AM
17/12/10 - 01/01/11

Rest.

Got an MRI of my shoulder. Rotator cuff tendinitis.




02/01/10

A. Back Squat
3 x 60kg
3 x 70kg
3 x 80kg
3 x 90kg
3 x 100kg

B. Glute-ham Raises
3 x 8 (60sec rest)

Júlíus G. Magnússon
01-05-2011, 02:43 PM
03/01/11 - 04/01/11

Rest.




05/01/11

Deadlift
3 x 100kg
3 x 110kg
3 x 120kg
3 x 130kg

Front Squat
3 x 8 x 70kg (60sec rest)

Júlíus G. Magnússon
01-07-2011, 06:07 PM
06/01/11

Rest.




07/01/11

Kettlebell Clean and Press (right arm only)
4 x (1,2,3) x 24kg

Júlíus G. Magnússon
01-11-2011, 01:35 PM
08/01/11 - 09/01/11

Rest.




10/01/11

Back Squat
5 x 80kg
5 x 100kg
5 x 110kg
5 x 100kg
5 x 105kg




11/01/11

Rest.

Júlíus G. Magnússon
01-12-2011, 12:39 PM
12/01/11

Box Squat
2 x 50kg
3-4 x 2 x 60kg
2 x 65kg
2 x 70kg
2 x 60kg + one set of chains
2 x 70kg + one set of chains
2 x 80kg + one set of chains
2 x 90kg + one set of chains
2 x 100kg + one set of chains

Doing proper box squats for the first time. For future reference: Feels like 60kg, 65kg, 70kg (plus chains) is the way to go for my first three week wave of dynamic work (if that ever happens).

Here's a video (http://www.youtube.com/watch?v=ahoScoT-1b4) of some of the squats that I posted on EliteFTS, hoping for some critique.

Front Squat
8 x 0:20/0:10 x 30kg
-
10/10/10/10/8/8/8/8
-
72

Just read Dan John's book and wanted to give this a try. Not bad on the lungs, but my legs are WRECKED.

Júlíus G. Magnússon
01-19-2011, 07:31 AM
13/01/11 - 14/01/11

Rest.




15/01/11

Box Squat (belt)
Worked up to 1 x 100kg + red bands.

DE Box Squat
10 x 2 x 70kg + red bands

These bands are brutal.




16/01/11 - 17/01/11

Rest.




19/01/11

Front Squat (belt)
1 x 90kg
1 x 100kg
1 x 110kg

GHD Glute Ham Raise
15, 10, 9 (60sec rest)

Júlíus G. Magnússon
01-26-2011, 08:40 AM
20/01/11 - 22/01/11

Rest.




23/01/11

DE Box Squat
10 x 2 x 70kg + red bands

Too much weight, probably. Weight didn't move very fast.

GHD Hip Extension
3 x 8 x 10kg (60sec rest)

Way too light.




24/01/11 - 26/01/11

Rest.

Júlíus G. Magnússon
01-28-2011, 02:34 AM
27/01/11

Box Squat (belt)
36.5cm:
1 x 80kg + ~30kg chains at top
1 x 90kg + ~30kg chains at top
1 x 100kg + ~30kg chains at top
1 x 105kg + ~30kg chains at top
39.5cm:
1 x 100kg + ~30kg chains at top
1 x 105kg + ~30kg chains at top
1 x 110kg + ~30kg chains at top
1 x 115kg + ~30kg chains at top

I was collapsing a little on the 36.5cm so I added a plate.

Good Morning
3 x 8 x 50kg (60sec rest)

Finished up with 10 minutes on the inverted back stretching thing.




28/01/11

Rest.

Júlíus G. Magnússon
01-30-2011, 03:08 PM
29/01/11

Rest.




30/01/11

DE Box Squat
12 x 2 x 60kg + red bands

GHD Hip Extension + Glute Ham Raise
20, 12, 8 (60sec rest)

Júlíus G. Magnússon
02-08-2011, 08:46 AM
31/01/11 - 08/02/11

Rest.

I seriously fucked up my hamstrings doing those HE+GHRs. The next day wasn't bad, but for a couple of days after that I literally walked around like a retard because I couldn't extend my legs. I can extend my legs by now, but I'm having some ROM issues at the moment.

Can't get into a proper squat or deadlift position without my hamstrings lighting up. Did a some kettlebell swings today to get the blood flowing. Hoping to get back into the gym in a couple of days.

Also, I think I'm getting ready to slowly start easing into some shoulder stuff. The shoulder feels good, but I'm going to play it safe and give it a week or two.

Júlíus G. Magnússon
02-14-2011, 06:22 PM
09/02/11 - 12/02/11

Rest.

Hamstrings feeling better. Busy and not getting good sleep so no training.




13/02/11

Sumo Deadlift
1 x 120kg
1 x 130kg
0 x 140kg*
1 x 140kg**
1 x 145kg

*Barefoot - started sliding.
**Put sneakers on - felt wobby. Need better shoes.

Front Squat
2 x 8 x 75kg, 3 x 75kg (60sec rest)

They were getting fugly on the last set so I stopped.

GHD Back Extension
3 x 10 (60sec rest)




14/02/11

Rest.

Júlíus G. Magnússon
02-17-2011, 03:41 PM
15/02/11

Rest.




16/02/11

DE Box Squat
12 x 2 x 60kg + Red Bands

Got some Chucks. They're awesome for squatting.

Double-unders
A few sets. Counted 60something once.

Bodyweight
72.5kg

Took an ice bath afterwards. 3 minutes followed by 2 minutes after 3 minutes of the hot tub.

Júlíus G. Magnússon
02-24-2011, 03:39 PM
17/02/11 - 20/02/11

Rest.




21/02/11

Olympic Back Squat
1 x 110kg
1 x 115kg

Not my day. Said fuck it and went home.




22/02/11 - 23/02/11

Rest.




24/02/11

DE Box Squat
Every 60sec:
10 x 2 x 65kg + Red Bands

Box Squat (belt)
2 x 80kg + Red Bands
2 x 90kg + Red Bands
2 x 100kg + Red Bands
2 x 107.5kg + Red Bands

GHD Glute Ham Raise
3 x 10 (60sec rest)

Júlíus G. Magnússon
02-28-2011, 02:56 PM
25/02/11 - 27/02/11

Rest.




28/02/11

Sumo Deadlift (belt)
1 x 120kg
1 x 140kg
1 x 150kg (PR)
1 x 155kg (PR)

Second time doing these. Feels much better in chucks than barefoot. Still not quite used to the movement, feel like I could get much more if I could set up properly - still a little tight in the starting position.

GHD Sit-up
3 x 10 (60s rest)

Júlíus G. Magnússon
03-02-2011, 09:06 PM
01/03/11 - 02/03/11

Rest.

Júlíus G. Magnússon
03-04-2011, 02:04 AM
03/03/11

Rest.




04/03/11

I've been way under eating. Even for someone who trains as little as I do.

DE Box Squat
Every 60sec:
8 x 2 x 70kg + Red Bands

Box Squat (belt)
1 x 80kg + Red Bands
1 x 100kg + Red Bands
1 x 110kg + Red Bands (PR)
1 x 115kg + Red Bands (PR)
1 x 120kg + Red Bands (PR)

Could have kept going but it probably would have been counter productive.

Júlíus G. Magnússon
03-09-2011, 03:05 PM
05/03/11 - 08/03/11

Rest.




09/03/11

Deadlift (belt)
1 x 140kg
1 x 150kg

Conventional deadlifts and belts just don't jive with me. I was shooting for 150-160-170 but 150 felt ugly enough to call it quits.

GHD Glute Ham Raise
3 x 10 (60sec rest)

GHD Sit-up
6

Lower abs felt like they were being torn apart so I stopped.

Plank
3 x 1:00/1:00

Júlíus G. Magnússon
03-11-2011, 08:00 AM
10/03/11

Rest.




11/03/11

Bodyweight
72.6kg

Box Jumps
3, 3, 3, 3
3 x 3

Kettlebell Swings
3 x 20 x 62lb (30sec rest)

GHD Sit-up
3 x 10 (60sec rest)

Lower abs still felt off - though not as bad as before.

Lower Body Stretching
~45min

Júlíus G. Magnússon
03-13-2011, 07:47 PM
12/03/11

Rest.




13/03/11

DE Box Squat
Every 60sec:
12 x 2 x 65kg + Red Bands

DE Sumo Deadlift (belt)
Every 45sec:
10 x 1 x 100kg

GHD Glute Ham Raise
3 x 8 (60sec rest)

GHD Russian Twist
3 x 8 x 10kg (30sec rest)

Júlíus G. Magnússon
03-16-2011, 05:48 AM
14/03/11 - 15/03/11

Rest.

I fail at eating enough.




16/03/11

Box Squat (belt)
1 x 120kg
1 x 130kg
0 x 140kg
0 x 140kg

Didn't make it off the box at all. Completely stuck at the bottom.

Front Squat
3 x 8 x 75kg (60sec rest)

Wrestler's Bridge
3 x 10

Plank
3 x 1:00/1:00

Júlíus G. Magnússon
03-18-2011, 11:23 AM
17/03/11

Rest.




18/03/11

Box Jumps
3, 3, 3, 3
3 x 3

Kettlebell Swings
3 x 20 x 62lb (30sec rest)

GHD Sit-up
3 x 10 (30sec rest)

Lower Body Stretching
~30-40min

Left adductors feel tight.

Júlíus G. Magnússon
03-20-2011, 03:39 PM
19/03/11

Rest.




20/03/11

DE Box Squat
Every 60sec:
10 x 2 x 70kg + Red Bands

DE Sumo Deadlift (belt)
Every 45sec:
8 x 1 x 107.5kg

GHD Glute Ham Raise
3 x 8 (30sec rest)

GHD Russian Twist
3 x 10 x 35lb (30sec rest)

Júlíus G. Magnússon
03-23-2011, 03:52 PM
21/03/11 - 22/03/11

Rest.




23/03/11

Bodyweight
74.8kg

Started drinking a liter of whole milk a day recently so my weight's bumped up a couple of kilos.

Sumo Rack Pull (belt)
~15cm:
1 x 160kg
1 x 170kg
1 x 180kg

Good Morning
3 x 8 x 60kg (90sec rest)

Plank
3 x 1:00/1:00

Júlíus G. Magnússon
03-25-2011, 02:22 PM
24/03/11

Rest.




25/03/11

Box Jumps
3, 3, 3, 3
3 x 3

Kettlebell Swings
3 x 20 x 62lb (30sec rest)

GHD Sit-up
3 x 10 (30sec rest)

By now I was sweating quite a bit. I'm really out of shape.

No stretching because I was being lazy and wanted to get home to play some Starcraft. Exciting Friday night, indeed.

Júlíus G. Magnússon
03-27-2011, 04:17 PM
26/03/11

Rest.




27/03/11

DE Box Squat
Every 60sec:
8 x 2 x 75kg + Red Bands

DE Sumo Deadlift (belt)
Every 45sec:
6 x 1 x 115kg

GHD Glute Ham Raise
3 x 8 (30sec rest)

GHD Russian Twist
3 x 10 x 35lb (30sec rest)

I'm debating whether to take a week or so and deload or do another 3 week cycle and then do a deload week.

Júlíus G. Magnússon
03-30-2011, 04:16 PM
28/03/11 - 29/03/11

Rest.




30/03/11

Front Squat (belt)
1 x 100kg
1 x 112.5kg (PR)
1 x 115kg (PR)

Overhead Squat
3 x 8 x 40kg (60sec rest)

Slowly starting to reintroduce some shoulder work.

Plank
3 x 1:00/1:00

Júlíus G. Magnússon
04-06-2011, 04:21 PM
31/03/11 - 05/04/11

Rest.

Shoulder was being a bitch after the overhead squats.




06/04/11

Sumo Rack Pull (belt)
~20cm:
1 x 140kg
1 x 160kg
1 x 180kg
1 x 190kg (PR)

Back Squat (belt)
12 x 100kg

Belt was too tight.

Fat Gripz Deadlift
3 x 10 x 50kg (60sec rest)

Júlíus G. Magnússon
04-11-2011, 05:25 PM
07/04/11 - 10/04/11

Rest.




11/04/11

DE Box Squat
Every 60sec:
12 x 2 x 85kg

DE Sumo Deadlift
Every 45sec:
10 x 1 x 100kg

Squats were good. Deadlifts felt slow.

GHD Glute Ham Raise
3 x 10 (60sec rest)

GHD Russian Twist
3 x 10 x 45lb (60sec rest)

Júlíus G. Magnússon
04-15-2011, 03:22 PM
11/04/11 - 14/04/11

Rest.

I've been feeling like shit. Throbbing headache, nausea and COMPLETE lack of appetite.




15/04/11

I still feel like crap and I know training like this is stupid, but I'm going out of town for a few days and... I guess I'm stupid.

Snatch Grip Deadlift
1 x 100kg
1 x 110kg
1 x 120kg

Front Squat
8, 8, 5 x 80kg (60sec rest)

First set was easy. The next two WERE NOT.

Fat Gripz Deadlift
9, 5, 4 x 55kg (60sec rest)

By now I was feeling dizzy and wanting to puke so these didn't go as expected. (Wanted 3 x 10.)

Júlíus G. Magnússon
04-23-2011, 09:11 PM
16/04/11 - 23/04/11

Rest.

Travelling. Sickness. Barely eating eating at all. You know, the fun stuff.

I'm feeling better now but my sleep's all out of whack and I'm going to get that sorted before I continue training.

Júlíus G. Magnússon
05-04-2011, 07:10 PM
24/04/11 - 27/04/11

Rest.




28/04/11

Repeat of the last DE workout I did.

DE Box Squat
Every 60sec:
12 x 2 x 85kg

DE Sumo Deadlift
Every 45sec:
10 x 1 x 100kg

GHD Glute Ham Raise
3 x 10 (60sec rest)

GHD Russian Twist
3 x 10 x 45lb (60sec rest)




29/04/11 - 03/05/11

Rest.





04/05/11

Sumo Deadlift
1 x 140kg
1 x 160kg (PR)

Good Morning
3 x 8 x 60kg (90sec rest)

Júlíus G. Magnússon
05-08-2011, 03:32 PM
05/05/11 - 07/05/11

Rest.




08/05/11

Foam and lax rolled thoroughly before this workout. What a world of difference it makes.

DE Box Squat
Every 60sec:
10 x 2 x 92.5kg

Smooth and fast.

Box Squat (belt)
2 x 100kg
2 x 110kg
2 x 120kg
2 x 130kg

Easy.

DE Sumo Deadlift (belt)
Every 45sec:
8 x 1 x 110kg

I feel like I need more practice deadlifting with a belt, so I'm going to use one for my DE work.

GHD Glute Ham Raise
3 x 10 (60sec rest)

GHD Russian Twist
3 x 15 x 45lb (60sec rest)

Júlíus G. Magnússon
05-12-2011, 03:16 PM
09/05/11 - 11/05/11

Rest.




12/05/11

Sumo Deadlift (belt)
1 x 145kg
1 x 165kg (PR)

GHD Sit-up
3 x 10 (30sec rest)

GHD Back Extension
3 x 10 (60sec rest)

Bodyweight
74.7kg (including clothes and shoes)

Júlíus G. Magnússon
05-16-2011, 05:49 AM
13/05/11 - 15/05/11

Rest.




16/05/11

DE Box Squat
Every 60sec
8 x 2 x 100kg

Smooth and fast.

Box Squat (belt)
1 x 125kg
1 x 140kg (PR)
0 x 150kg

140kg was EASY. 150kg didn't even budge off the box. Weird. Maybe I'm relaxing too much or pausing too long on the box.

DE Sumo Deadlift
Every 45sec
6 x 1 x 120kg

GHD Glute Ham Raise
3 x 10 (60sec rest)

GHD Russian Twist
3 x 15 x 35lb (60sec rest)

Júlíus G. Magnússon
05-21-2011, 05:52 AM
16/05/11 - 19/05/11

Rest.




20/05/11

Sumo Deadlift (belt)
1 x 150kg
1 x 170kg (PR)
0 x 175kg

170kg matches my conventional deadlift (non-belted) from when I was 10kg heavier. It felt smooth. Heavy, but smooth. 175kg, however, didn't even budge.

GHD Sit-up
3 x 12 (30sec rest)




21/05/11

Rest.

Júlíus G. Magnússon
05-29-2011, 01:20 PM
22/05/11

Rest. Somewhere in there I decided doing three sets of five unweighted chin-ups was a good idea. My shoulder felt good, but my upper back was so sore I was absolutely useless for several days.




29/05/11

DE Box Squat
Every 60sec
12 x 2 x 80kg + Red Bands

DE Deadlift
Every 45sec
10 x 1 x 80kg + Red Band

Bar Hang
Three hangs of about 30-60 seconds with 60 second rest

GHD Glute Ham Raise
3 x 5 x 5kg (60sec rest)

I don't like these weighted - they feel different / more awkward somehow.

Júlíus G. Magnússon
06-10-2011, 02:29 PM
30/05/11 - 01/06/11

Rest.




02/06/11

Sumo Rack Pull (belt)
~20cm:
1 x 160kg
1 x 180kg
0 x 200kg

180kg was SO EASY while 200kg didn't even budge.

Fat Gripz Deadlift
5, 5, 4, 2, 3 x 60kg (60sec rest)

I feel like if my hands were just a little bit bigger, these would be so much easier.

GHD Glute-Ham Raise
3 x 8 (30sec rest)

I also threw 5 dips somewhere in there which made me really sore for the next couple of days. No shoulder pain though, which is awesome.



06/06/11

DE Box Squat
Every 60sec
10 x 2 x 85kg + Red Bands

Box Squat (belt)
2 x 100kg + Red Bands
2 x 110kg + Red Bands
1 x 125kg + Red Bands

Failed on the second rep at 125kg. Band set up a little tighter than usual.

DE Deadlift
Every 45sec
8 x 1 x 90kg + Red Band

GHD Glute Ham Raise
3 x 5 x 5kg (60sec rest)




07/06/11 - 09/06/11

Rest.




10/06/11

Back Squat (belt)
8 x 80kg
8 x 100kg
8 x 110kg

Dept was a bit iffy on the first few reps. Probably due to lack of confidence from box squatting exclusively for so long.

Fat Gripz Deadlift
5, 5, 5, 4, 3 x 60kg (60sec rest)

Chin-ups
3 x 5

I won't lie, these were hard. To be expected, I guess, from resting my shoulder for so long.

GHD Glute Ham Raise
3 x 8 (30 sec rest)

Júlíus G. Magnússon
06-14-2011, 05:51 PM
11/06/11 - 13/06/11

Rest.




14/06/11

Feeling weak today.

DE Box Squat
Every 60sec
8 x 2 x 90kg + Red Bands

I was having trouble keeping my upper back tight.

Box Squat (belt)
1 x 100kg + Red Bands
1 x 110kg + Red Bands
1 x 120kg + Red Bands
0 x 130kg + Red Bands

Lost balance on the 130kg attempt. Sat too far back. The dynamic effort before took a lot out of me so I didn't try again.

DE Deadlift
Every 45sec
8 x 1 x 100kg + Red Band

Can't really call that "dynamic effort." If anything, towards the end, it was closer to max effort.

Dips
3 x 5

My shoulder felt surprisingly solid.

GHD Glute Ham Raise
3 x 5 x 5kg (60sec rest)

Pretty crappy workout. Feeling weak and fatigued. Weights seemed too heavy, so instead of being a DE workout, it just completely drained me.