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Júlíus G. Magnússon
06-14-2009, 11:27 AM
13/6

First workout in a while. I've barely been able to work out at all the past couple of months. Not at all what I was hoping for, but well...

Bench Press: 4x3x75kg, 10x75kg
Did this while waiting for a friend who was late. Didn't want to do anything too taxing.

AMRAP15 with High Gear helmet:
15 Hang Squat Cleans with 52.5kg
12 Ring Dips
21 "GHD" Sit-ups
-
2 rounds + 14 Hang Squat Cleans


My friend got the idea to wear a High Gear helmet during a metcon from CrossFit Empower (http://crossfitempower.com/).
If you have High Gear, wear the helmet with visor to simulate the shortness of breath you would experience due to fright and adrenaline."
Not the greatest idea. Finished the first round in 3:15. Spent the rest of the 15 minutes on the verge of fainting from lack of oxygen. Maybe not the best way to ease back into things after a break...

Plan for the next several weeks is a quick linear progression on the main lifts with short metcons every now and then. Unfortunately, though, I'm stuck at a gym right now that only has these rubber covered iron plates; no bumpers, so I'm not able to do any snatches or heavy jerks. Hopefully I'll get away with doing power cleans, since if I miss those, I can always catch them and lower them again.

Júlíus G. Magnússon
06-14-2009, 03:46 PM
14/6

Nasty Girls (scaled from three rounds to two)
2 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans 62,5kg
-
16:10

Started out pretty well. Started failing on my muscle-ups in the second round, though, where all of them ended up being singles with plenty of failures. Every single one of them was legit though; full extension and rings out at the bottom.

Chris H Laing
06-14-2009, 05:08 PM
Welcome back to working out! And also thanks for posting that link to crossfit empower. Its a great site. Ill be using some workouts from there now.

Júlíus G. Magnússon
06-16-2009, 03:49 PM
15/6

Rest. But not really. Barely slept and didn't eat enough.


16/6

Warm-up: 3 Muscle-ups, 10x20kg Overhead Squats

Power Clean: 5x3x75kg

Front Squat: 3x5x80kg
Tougher than it should have been.

Strict Ring Dip: 10 - 8 - 6
Going to get these up to 15 for solid deep dips before working them with weight. Felt a weird pull in my right bicep down to my elbow during the first few reps - don't know what to make of it.

Back Extension: 3x10

Metcon tomorrow. Hopefully something that doesn't involve squats. Yeah, right...

Júlíus G. Magnússon
06-17-2009, 07:48 AM
17/6

Warm-up: A few Deadhang muscle-up attempts. So close...

Jackie:
For time:
Row 1000m
50 Thrusters 20kg
30 Pull-ups
-
10:27

Terrible. Did the row in an okay time; 3:46. After the first ten thrusters, however, I just completely lost my will to complete the workout. My legs need reeeeest.

I guess you could say I scaled Jackie... The prescription says 45lb thrusters. I used a 20kg barbell, lowering the weight by .4116567kg according to Google. Meh.

Júlíus G. Magnússon
06-18-2009, 07:59 AM
I don't like metcons.

18/6

Warm-up: A couple of deadhang muscle-up attempts, one or two assisted deadhang muscle-ups and several kipping muscle-ups with slow negatives.

21-15-9 reps for time of:
20lb Wall-ball Shots
Pull-ups
-
6:34

Turns out I'm very good at not hitting the wall-ball target and not catching the ball when it comes back down.

Three rounds for time:
One lap around the gym (~400m)
15 Overhead Squats 42.5kg
-
17:20

I did not want to do this. At all. I was literally forced into it ~10 minutes after the wall-ball workout. Back felt tight and I had simply no desire to get a good time.

I promised to show up tomorrow as well. Probably for some stupid long marathon workout. Ugh. I need a rest day. This shit is fucking up the strength work I'm supposed to be doing. Blargh.

Júlíus G. Magnússon
06-19-2009, 06:37 AM
I hate metcons.

19/6

Fight Gone Bad
One minute of each for three rounds::
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo Deadlift High-pull: 35kg (Reps)
Box Jump: >20" box (Reps)
Push Press: 35kg (Reps)
Row: Calories (Calories)
Rest
-
222

Working out like this is stupid. I feel like a train wreck. Definite overreaching. It's just hard to say no when you're being offered to work out at an affiliate gym for free before their classes start. Lots of resting and lots of eating planned for this weekend. Hopefully I'll get more strength workouts in next week.

Júlíus G. Magnússon
06-20-2009, 03:55 PM
So much for resting.

20/6

For time:
5 Handstand Push-up
10 Bench Press 62.5kg
15 Push Press 45kg
20 Ring Dip
-
4:32

I was going to rest... Then went to meet a friend at the gym for some light technique work and to hit the sauna. After timing his workout (the push WOD from yesterday), he managed to nag me into doing one round for time. Ran through everything but the ring dips at the end. Those were horrible after all the other pressing.

Steven Low
06-20-2009, 05:24 PM
lol...

you'll find out it's not worth it to workout when you're feeling bad/crappy.

The quality of workouts degrades, and it doesn't help you progress at all

Júlíus G. Magnússon
06-21-2009, 04:44 PM
I know, man. I'll be happy if this past week has just been non-productive and not actually detrimental.

21/6

Lots of rest and crappy food. Budget is tight so when people give me food, I eat it.

Júlíus G. Magnússon
06-22-2009, 09:47 AM
22/6

Warm-up: Deadhang muscle-up attempts with feet on box. The box didn't help at all, I got stuck at the exact same spot I get stuck at normally. Feels like my wrists are going to crack when I'm trying to lean into the transition and pulling the elbows back. Ugh.

Push Press: 4x3x70kg, 6x70kg

Front Squat: 3x5x82.5kg

Chest-to-bar Pull-up (kipping): 12 - 10 - 8
Getting these to 15+ before doing weighted pull-ups.

Good Morning: 3x5x40kg
Was supposed to feel super light but felt kinda heavy. Dropping down to 30kg next time.

Rest tomorrow hopefully.

Júlíus G. Magnússon
06-24-2009, 05:44 AM
23/6

Rest. Back feels off. Probably the good mornings... The same good mornings I did to try to prevent this kind of back pain. Will be doing these with just the bar and slowly working them up again.


24/6

15-12-9 reps for time:
Push Press 62.5kg
Ring Dip
Burpee
Row (Cal)
-
17:20

I wanted to do a pull centric metcon today and do bench presses tomorrow but my friend nagged me into doing this one, which worked out okay, got a chance to spare my back which still feels off.

Want to try to do Power Elizabeth and a scaled Fran sometime soon.

Body Weight: 76.30kg
Had no idea I lost this much weight. Going to add a liter of whole milk to my 16 block diet (-carbs, +fat) and hopefully get up to about 80kg again.

Júlíus G. Magnússon
06-24-2009, 02:29 PM
24/6

~1 hour of spotted back flips on the beach. Felt good. Need to be a little more aggressive with the tuck. Finished with a few spotted static handstand holds. Need to hollow more.

Júlíus G. Magnússon
06-25-2009, 05:15 AM
25/6

Deadhang muscle-up: Several attempts. Feels like I'm progressing. Give me a week or two and I think I got this.

On the minute for five minutes:
Kipping muscle-up + slow negative
-
Only got through the first four minutes before I failed on the muscle-up. The slow negatives (and deadhang attempts) were more taxing than I thought.

Front Squat: 1x80kg - 1x90kg - 1x100kg - 0x105kg
100kg felt easy, don't know why I failed 105kg. PR is 110kg.

Rope Climb: Climbed a ~15ft rope without legs (both ways). Failed miserably after just a few pulls with a 12kg kettlebell attached. I blame the muscle-ups from before.

Pretty good workout. Excited about the deadhang muscle-up progress.

Júlíus G. Magnússon
06-26-2009, 05:29 AM
If there's anything I hate more than running, it's running on a treadmill.

26/6

Wanted to do some muscle-up progressions, clean pulls and bench press.

Instead, after arguing against it (and not being listened to) I did a 25 minute team Nicole with a couple of friends. Two teams of two. Rest while the other teammate runs and does his pull-ups then switch. Don't remember the score and don't really care. - Oh, and 20 burpees as a penalty for being on the losing team (even though there wasn't a single legit pull-up on the other team).

Gonna try to hit up some flips and handstands at the beach tonight.

Júlíus G. Magnússon
06-26-2009, 03:08 PM
26/6

Went to the track with a friend and did what I THINK were 100m sprints. I'm not sure if I understood the markings on the track correctly. At least I hope I didn't because my times were crappy.

100m: 15:88 - 16:50 - 17:25

A couple of hours later I went to the beach and did spotted back flips for almost two hours. Way better than last time. Still a few sessions from doing it without a spotter.

So that's three workouts today. Gonna rest and eat everything in sight tomorrow.

Júlíus G. Magnússon
06-27-2009, 09:39 AM
27/6

An hour or so of spotted back flips at the beach. My mind really wasn't there. Calves felt horrible.

Then took a swim in the fucking cold sea. Honestly thought I was going to drown at more than one point.

Went to the gym and timed a friend on today's CF workout. Didn't do anything more than a couple of one handed deadlifts at 60kg and a few one handed barbell push presses at 32,5kg myself.

Júlíus G. Magnússon
06-29-2009, 05:26 AM
28/6

Semi-rest. Less than an hour of spotted back flips on the beach. Huge improvement from last time. Lots of eating.


29/6

Warm-up: Three kipping muscle-ups with slow negatives. Managed a really slow negative through the whole transition on the first try. The other two were a bit faster.

Front Squat: 3x5x85kg
Not happy with how hard these are. I blame unwanted weight loss and lack of rest.

Bench Press: 2x3x77.5kg, 2x82.5kg*, 3x77.5kg, 6x77.5kg
*Accidentally loaded the bar with an extra 5kg on one side.

One-legged Deadlift: 3x(5L/5R)x40kg
First time doing these.

Júlíus G. Magnússon
06-30-2009, 08:11 PM
30/6

Morning workout:

Fran
21-15-9 reps:
Thruster 43.3kg (95.4lbs)
Pull-up
-
7:17

"Comfort Zone Fran" - Didn't push myself out of the comfort zone at all.


Evening workout: Back flips on the beach again. An hour or so. Horrible. Started off not too bad but got steadily worse with every flip until we had to call it quits due to suckage.

Júlíus G. Magnússon
07-01-2009, 07:19 PM
1/7

Rest.

Júlíus G. Magnússon
07-02-2009, 11:20 AM
2/7

Power Clean: 5x3x77.5kg

Front Squat: 3x5x87.5kg

Strict Ring Dip: 15 - 8 - 7
Rest < 3 minutes. Weighted next time.

Júlíus G. Magnússon
07-03-2009, 07:13 AM
3/7

Five rounds for time:
3 Push Jerks 70kg
6 Chest-to-bar Pull-ups
9 Box Jumps (24in)
-
8:20

Jerks are tough after box jumps. Going to measure the box tomorrow. I'm guessing something like 24-26 inches.

Edit - The box is 24 inches.

Júlíus G. Magnússon
07-06-2009, 10:38 AM
3/7

Back flips on the beach. Don't know if it was the workout earlier or what, but this was absolutely horrible. Worst session yet.


4/7

Gymless today.

OTM10:
One Handstand Push-up
-
Focused on keeping hands shoulder width apart and keeping the elbows in. Got really tough on the seventh minute.

21-15-9:
Burpee
Overhead Kettlebell Swing 1.5pood
-
5:42

Can't see how three minutes is possible on this one.


5/7

Rest. Lots of sleep and lots of good food. Pretty good rest day.


6/7

Front Squat: 1x90kg - 1x100kg - 1x105kg

Shoulder Press: 1x55kg - 1x60kg - 1x62.5kg
Matched PR from February 3, 2008.

Weighted Deadhang Chest-to-bar Chin-up: 1x25kg - 1x30kg - 1x32.5kg*
*Shoulder to bar on this one. Not quite chest to bar. I'm counting it as a regular chin-up PR, though.

Júlíus G. Magnússon
07-06-2009, 02:51 PM
6/7

An hour and a half of indoor bouldering.

Júlíus G. Magnússon
07-07-2009, 04:29 PM
7/7

Several spotted back flips. Otherwise today was a rest day. Was planning on a metcon but I didn't feel like it. Shoulders, forearms and fingers feeling crappy.

Júlíus G. Magnússon
07-08-2009, 05:10 AM
8/7

Nate
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 Dumbbell Swings 32.5kg
-
4 rounds + 1 muscle-up

Did the four rounds and one muscle-up in 12 minutes without failing on a single muscle-up. Then I spent the last 8 minutes trying to get one more muscle-up... Don't know what the fuck was going on.

Júlíus G. Magnússon
07-08-2009, 03:13 PM
8/7

Spotted back flips. Starting to look pretty solid. Way better than the last few times. Some log cleans and presses afterwards. Haven't done these before. Felt awkward. Gotta get a group together for a WOD with these.

Júlíus G. Magnússon
07-10-2009, 10:29 AM
9/7

Rest. Pretty crappy day.


10/7

Warm-up: Muscle-up progressions - Jeff Tucker's kneeling muscle-ups, 4x3 at increasing heights. I think these are helping a ton, especially with form and hopefully a little with transition strength.

Push Press: 4x3x72.5kg, 7x72.5kg
Huge PR on everything from 1RM to 7RM

Front Squat: 3x5x90kg

I was going to do my pulling in the form of bouldering, but they decided to close up early so I did some pulling with my kettlebell instead.

AMRAP3:
One-handed Russian Kettlebell Swing (1.5pood)
-
90 reps

Júlíus G. Magnússon
07-11-2009, 11:59 AM
11/7

Warm-up: Kneeling muscle-ups, 3x3 at increasing ring heights.

Power Elizabeth
21-15-9:
Power Clean 62.5kg
Ring Dip
-
9:41

Didn't expect the power cleans to be so hard. Also didn't expect the ring dips to be so easy.

62.5kg power cleans have never felt so heavy. Sore thighs and butt from the front squats and swings were screaming at me to stop the whole time.

Body Weight: 77kg

Júlíus G. Magnússon
07-12-2009, 11:56 AM
12/7

Warm-up: Kneeling muscle-ups, 2x3, 1x5 at increasing ring heights - The 1x5 at basically the max height for this not to become and actual deadhang muscle-up.

Then, even though I hate WODs like this:

Four rounds for time of:
500m Row
50 Squats
-
16:37

Ógeđismjólkursýrubađ. The squats in round three and up felt like I had 100kg on my back.

Júlíus G. Magnússon
07-14-2009, 12:09 PM
14/7

Rest. Legs barely sore at all. Not at all what I expected from yesterday's lactic acid bath.


15/7

Warm-up: Kneeling muscle-ups, 2x3, 1x5 at increasing ring heights.

Bench Press: 4x3x80kg, 7x80kg

Power Clean: 5x3x80kg
Easy - kinda wanted to throw another 5kg on there, but decided to be patient.

Then I showed a friend some butterfly kips which tore up my hands a little.

Chest-to-bar Pull-up (kipping): 15
Weighted regular deadhangs next time. - Hands were getting more messed up and I decided to drop the last two sets so I wouldn't ruin tomorrow's workout.

Júlíus G. Magnússon
07-15-2009, 06:55 AM
15/7

Warm-up: Kneeling muscle-ups, 3x3 at increasing ring heights.

Jensína
15-10-5 reps:
Squat Clean 60kg
Handstand Push-up
-
28:16

Terrible time, I know. Cleans were fast, but the handstand push-ups... everything after the seventh rep felt like I was maxing out on the press. Wasn't able to move up right away on most of the reps so I was stopping with my head on the floor before being able to initiate the push.

Named this one Jensína in honor of my friend's performance. Will definitely be hitting this one again in the future. Feels like a solid workout.

Júlíus G. Magnússon
07-16-2009, 07:14 AM
16/7

Warm-up: Kneeling muscle-ups, 3x3 at increasing ring heights.

I promised my friend a while back I would do this. So I did. Even though I fucking hate marathon workouts like this.

Eva
5 rounds:
800m Run (treadmill - 1% incline)
30 Overhead Dumbbell Swings 32.5kg
30 Pull-ups
-
1:29:45

Swallowed half a liter of puke during the runs.

Júlíus G. Magnússon
07-18-2009, 10:43 AM
17/7

Rest.


18/7

Still waiting on some massive soreness to kick in from Eva...

Wanted to do sprints today but the track wasn't available.

Weighted Ring Dip: 3x5x10kg
Not as hard as I thought they would be. +5kg next time.

One-legged Deadlift: (5L/5R)x50kg - (5L/5R)x55kg - (5L/5R)x60kg
I like these. Form on 60kg with the left leg went to crap. Felt solid otherwise. Sets across at 55kg next time.

Knees-to-elbows: 3x10

Júlíus G. Magnússon
07-19-2009, 02:34 PM
19/7

Deadhang Muscle-up: 1 - 0
Yep. Fucking finally. Got one. Transition was a struggle and I wasn't even close when I tried another one so I'm not completely satisfied yet. Feels good to finally have one, though.

Skill Work: Tried to do a couple of kipping muscle-ups, but failed for some reason. Got a box and did box assisted muscle-ups (similiar to the kneeling muscle-ups - toes on a box behind you) + slow negatives. Three of those. I like the box assisted muscle-ups more than the kneeling ones, I think. They allow me to get full extension at the bottom and do complete negatives without reaching the ground too soon.

I'm not sure where to go from here to solidify that deadhang. If I should keep working the progressions or try to do a single deadhang every chance I get now. Probably a mix of both.

One-legged Squat: (1L/1R)x10kg - (3L/3R)x15kg - (1L/3R)x20kg - 1Lx20kg - 1Lx20kg

10-9-8-7-6-5-4-3-2-1 reps:
Pull-ups
Ring Dips
-
8:23

Wanted a quick metcon. Ring dips sucked. Probably because of the weighted ring dips yesterday. Meh.

Júlíus G. Magnússon
07-20-2009, 12:30 PM
20/7

Active rest.

3 rounds:
30s L-sit
30s Handstand Against Wall

Júlíus G. Magnússon
07-21-2009, 01:23 PM
21/7

Warm-up: 500m row at a slow pace

Grace
30 reps:
Clean and Jerk 62.5kg
-
7:31

Having to carefully lower the iron plates after every rep sucked.

Cool-down: 5 sets of L-sits for max time

Júlíus G. Magnússon
07-22-2009, 02:11 PM
22/7

Deadhang Muscle-up: 0 - 0 - 0
Seems like I lost it. I think I'm not leaning forward enough... Elbows were starting to feel kinda crappy after the third atempt, so I decided to call it a day after doing a few kipping muscle-ups to make sure I could still get up there.

Front Squat: 3x5x92.5kg
Fucking hell those were tough.

Row 500m: 1:37.6
I blame this on the rusty rower. The chain rattled with every stroke. The front squats probably affected this somewhat as well.

Body Weight: 77.7kg

Júlíus G. Magnússon
07-23-2009, 09:26 AM
23/7

Rest? Fucking viđbjóđur. Went to the gym. Elbows felt kinda off. Thought they'd get better after warming up. I warmed up and proceeded to my 5x3x75kg push press. I failed the first rep. My whole body felt like it was asking for rest so I went home.

Going to ice elbows now.

Júlíus G. Magnússon
08-01-2009, 06:07 PM
24/7 - 26/7

Rest. Gymless. Traveling.


27/7 - 1/8

"Rest." Six straight days of working at sea - herring fishing. Insane weather for the first several days - was rough on the appetite. Body weight down to 75kg when I returned.

Júlíus G. Magnússon
08-02-2009, 12:20 PM
2/8

Gymless.

Easing back into things after ten days of not enough sleep, food and no workouts.

21-15-9 reps:
Russian Kettlebell Swing (Right) 1.5 pood
Kettlebell Push Press (Right) 1.5 pood
Russian Kettlebell Swing (Left) 1.5 pood
Kettlebell Push Press (Left) 1.5 pood
-
No time

Felt like crap as expected.

Probably going to be gymless - not counting my kettlebell, rings and 30lb weight vest - for the next couple of weeks.

Júlíus G. Magnússon
08-04-2009, 11:40 AM
3/8

Gymless.

Greased the groove with one-legged squats with a pause at the very bottom. Thirty of them on each leg, 60 total, spread over a few hours.


4/8

Gymless.

Rest. Oddly enough, traps are sore. Push presses from the other day? Weird.

Bored without a gym, spent some time figuring out what my training is going to be like when I get back home. Putting it up here so I can download it when I'm back home. In the .zip file is an outline for my training this fall along with a list of metcons I put together and categorized as "short," "medium" and "long."

The plan is simple linear progression for 4-5 weeks, one back off week and linear progression for another 4-5 weeks. I'm not sure if I can sustain two back squatting sessions per week along with all the other stuff... Might be a little too much volume. We'll see.

Ring work isn't specified - will probably be solidifying the deadhang muscle-up and some back lever progressions to begin with. Don't think those will take too long, but that might be enough for the whole 10 weeks.

Also - wish I could work the Olympic lifts more, but it looks like I'm going to be training at a gym with iron plates and crappy bars and platforms so I'm not bothering.

Júlíus G. Magnússon
08-05-2009, 07:02 AM
5/8

Gymless.

Warm-up: Double-unders - had trouble stringing together more than 20 at a time. My jump rope feels a little short.

30 reps:
Handstand Push-up
-
<19 minutes

Easy pace. Thought I'd have more trouble with this so I started off really slow to avoid failure.

Júlíus G. Magnússon
08-06-2009, 12:19 PM
6/8

Gymless.

Warm-up: Double-unders - barely holding the rope at the very end of the handles seems to make these easy.

One-legged Squat (paused): 3x(5L/5R)x9kg (2x4.5kg dumbbells)

Annie
50-40-30-20-10 reps:
Double-under
Sit-up (anchored)
-
19:48

Embarrassing time. Double-unders took probably about five minutes or so but sit-ups on a stone floor kept fucking up my tail bone so they took at least 15 minutes. - Note to self: Put a towel or something under your ass next time.

Júlíus G. Magnússon
08-07-2009, 01:11 PM
7/8

Gymless.

09:00ish:

Kettlebell Shoulder Press: 5x(4L/4R)x24kg
In a hurry, eating breakfast in between sets; microwaved pizza from yesterday and coke. Paleo who?


17:00ish:

Eyja-Helen (rigning)
3 rounds:
200m Run Down a Steep Hill
200m Run Up a Steep Hill
21 Kettlebell Swing 1.5 pood
12 Pull-ups (fat bar/pipe)
-
16:51

That fucking hill is brutal - lungs felt like crap and the rain made sure the kettlebell was hard to grip and the pull-ups on that damn pipe-kind-of-thing damn near impossible.

Júlíus G. Magnússon
08-12-2009, 05:05 PM
9/8

Rest. Gymless.


10/8

Still gymless.

Handstand Push-up (strict form): 5x2
Had 15 minutes to work out, decided against a metcon since I didn't have time for a shower. Focusing on form - these were as strict as I know how to make them; hands no wider than the handstand position, hollow body and I kept the elbows from flaring out.


11/8

Gymless.

21-15-9 reps:
Russian Kettlebell Swing (left) 1.5 pood
Russian Kettlebell Swing (right) 1.5 pood
Ring Push-up (feet elevated to above ring level)
-
8:30

Swing were straight through - ring push-ups tough as fucking hell and broken up a lot.


12/8

Rest. Gymless for just a couple more days now. Shoulders are sore as fuck.

Measured a VERY HILLY 5km route with a car... And even though it's the last thing I want to do, I might actually run it tomorrow.

Júlíus G. Magnússon
08-14-2009, 11:18 AM
13/8

Gymless.

Left knee is feeling off. Rest and ice - no run.


14/8

Gymless.

Knee is still feeling off. I've never had knee problems and don't know what caused this... Maybe all the one-legged squats the other day? Did those a while back so I'm not sure. Even partial ROM squats feel wrong.

AMRAP4:
One-handed Russian Kettlebell Swing 1.5pood
-
100-130 (messed up the counting)

If someone is reading this, any advice on what to do about the knee? Keep icing or what?

Júlíus G. Magnússon
08-15-2009, 01:09 PM
15/8

Last day gymless.

Kettlebell Shoulder Press: 5x(5L/5R)x24kg
Tough - really happy I got through all five sets.

Been icing the knee, which feels a lot better although not quite right yet.

Júlíus G. Magnússon
08-16-2009, 02:38 PM
16/8

Back home.

Combatives: About two hours.
Conditioning, surprisingly, was a non-issue. Knee felt a little off, though.

Júlíus G. Magnússon
08-18-2009, 05:23 AM
17/8

Elbow and back of my neck sore as fuck from combatives. Light day to get used to lifting heavy after three weeks of nothing over 24kg.

Kneeling Muscle-up: 10

Low Bar Back Squat: 3x5x80kg

Bench Press: 3x5x65kg

Weighted Pull-up: 3x5x5kg

It felt embarrassing to lift this light. Even so, things felt heavier than I expected.

Body Weight: 76,0kg


18/8

10:00ish:

Kneeling Muscle-up: 10

Deadlift: 5x110kg - 1x120kg - 2x1x130kg
Wanted to go heavier but 130kg didn't feel smooth enough. Starting linear progression from 110kg; 115kg next time.

Push Press: 1x50kg - 1x60kg - 1x65kg - 1x70kg - 1x75kg - 1x80kg - 1x85kg (PR)
85kg felt easy - surprisingly.

Followed by some rope climbing and handstand work (spotted and unspotted). Knee felt great - could only feel it when lowering the push presses.


18:00ish:

2 hours of silly stuff at the gym. Handstands, squat snatches (light - iron plates), ring work, L-sits, assisted one-arm-chin-ups etc.

Júlíus G. Magnússon
08-20-2009, 05:18 PM
19/8/09

Rest. Everything from my lower back up to my shoulders is sore as fuck, I blame the ring work yesterday.


20/8/09

Low Bar Back Squat: 3×5x85kg

Bench Press: 3×5x70kg

Kneeling Muscle-up: 10

Skill: Some handstands

“Team-Karen”
For time:
400 thrusters with a 20kg split up between two people - one bar per team
-
15:36

Then, 50 pull-ups split with my team mate for losing the WOD by two minutes. Still thought our time was pretty good.

Those thrusters fucked up my back. Still have trouble picking stuff up hours later so I'm resting tomorrow.

Júlíus G. Magnússon
08-23-2009, 12:33 PM
21/8/09

Rest. Sore as fucking hell. No matter how much walking I did, every single step felt like living hell. Back felt like crap as well.


22/8/09

Legs STILL sore as fuck. Back completely fine, though.

30 reps:
Handstand Push-up
-
25:57

Almost too embarrassed to post this. 7 minutes slower than last time a couple of weeks back - which was an embarrassing time to begin with. Handstand push-ups hate me. And I them. Good pace up until 19. Hit a huge wall there and almost every rep after that took multiple rep. Just a bad day, hopefully. - This should be below 10 minutes AT LEAST.


23/8/09

I think my leg muscles are broken... they're still sore as fuck.

Sundhöll Reykjavíkur.

21-15-9:
(Swim across the pool)
Push-up
(Swim back)
Dumbbell Thruster (2x~15)kg
-
12:51

I thought my shoulders were going to die and I would drown... Then the thrusters came and my legs wanted to cry. Tomorrow's squats should be fun...

Júlíus G. Magnússon
08-25-2009, 07:00 AM
24/8/09

Legs still sore as fuck. Hey, let's do 400 thrusters, what a good idea. Ógeđ.

Low Bar Back Squat: 3x5x90kg

Bench Press: 3x5x72.5kg
This shit was tough as fuck for some reason. I'm trying to be very honest with my reps, being careful not to bounce the weight on my chest at all (which I've probably been doing too much of in the past) but even so this should have felt like a warmup.

Box-assisted Muscle-up (with slow negative): 5

10-8-6-4-2:
Power Clean 75% Body Weight (Used 60kg/77.8kg = 77%)
Pull-up
-
7:17

Legs have never hurt more during power cleans.


25/8/09

Legs still sore but they're getting better. About time.

Box-assisted Muscle-up (with slow negative): 5

Deadlift: 5x115kg - 1x120kg - 1x130kg - 0x140kg
Wanted to do 140kg but it felt much heavier than I expected it to be so I dropped it and left it at that because I didn't want to burn myself out on these.

15-12-9:
Push Press 62.5kg
Ring Dip
Burpee
Row (Calories)*
-
20:39 up from 17:20 last time - What the hell?

*The rower was being used in the second round so I subbed 12 Calories with 24 20kg sumo deadlift high-pulls.

Then I did 20 burpee pull-ups for losing to my friend on the workout (even though he did it as rx'd: 21-15-9).

Body Weight: 77.1kg

All in all a pretty crappy couple of days. Rest day tomorrow.

Júlíus G. Magnússon
08-27-2009, 11:10 AM
26/8/09

Rest. I can finally walk without begging God for mercy every step. However, every muscle above my waist is now sore instead.


27/8/09

Soreness free for the first time in a while.

Box-assisted Muscle-up (with slow negative): 5

Low Bar Back Squat: 3x5x95kg
Doesn't feel heavy - just feels slow as fuck. Not happy.

ME Shoulder Press: 3x45kg - 3x47.5kg - 3x50kg
Needs some technique work. Bar path is basically a big "C" around my neck. Reading Rip's press chapter again before next time.

Weighted Ring Dip: 3x5x7.5kg

Back Extension: 3x10

Going for one more 5kg jump on the back squat and then 2.5kg. Going to keep doing 2.5kg jumps on the dips for a session or two - depending on how they feel next time.

Júlíus G. Magnússon
08-28-2009, 10:02 AM
28/8/09

Got to the gym and there were black bumpers all over the place. At least 3 pairs of 20kg bumpers and lots of lighter ones - even 5kg full diameter bumpers. Maybe they actually read my suggestion box note...

I was in a hurry so I didn't have time to play with them or do any skill work for that matter.

Weighted Pull-up: 3x5x7.5kg

Power Clean: 1x70kg - 1x80kg - 1x85kg - 1x90kg (PR)

10 rounds:
5 Pull-ups
10 Push-ups
15 Squats
-
10:20

Squats were slow.

Júlíus G. Magnússon
08-29-2009, 11:00 AM
29/8/09

Did first two out of three team workouts.

Workout 1: Parkourish WOD - Hang shimmy ~ 3m, 10 x jump onto a rail, stand balanced on it jump over and jump back, Support shimmy ~ 3m, get over a fence any way possible - 2 rounds for each team member

Run ~2km (not a competition since only one person knew the way)

Workout 2: AMRAP5: heavy log cleans - one person goes at a time, followed by AMRAP5: throwing a lighter log over ~1.6m high stack of pallets - one person goes at a time, followed by AMRAP5: overhead anyway (snatches usually) with a log ~half the weight of the first heavy one

Run ~3km (not a competition since only one person knew the way)

Workout 3: Swimming in the sea over to some thingie, climb up onto it, swim back, 10 burpees in the sea, 10 burpees on the beach - all in your clothes in the cold as hell sea.

Note: My team didn't win a single event.

Júlíus G. Magnússon
09-01-2009, 06:40 AM
30/8/09

Rest.


31/8/09

Deadhang Muscle-up: 0 - 1
Yep. Got it again. Struggled through the transition but I'll take it.

Kipping Muscle-up: 3

Low Bar Back Squat: 3x5x100kg
Tough... Hamstrings are really feeling it.

Bench Press: 3x5x75kg
Tough as well. But then again I'm being very honest about not getting any bounce off the chest at all - something I haven't done in the past.

Fran
21-15-9 reps:
Thruster 45kg
Pull-up
-
8:40

1:23 slower than last time where I wasn't pushing at all. Spent those 8 minutes feeling sorry for myself - shoulders were done. First time legs aren't an issue in Fran.

Body Weight: 77.7kg


1/9/09

Deadlift: 5x120kg

Nate
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 Dumbbell Swings 32.5kg
-
5 rounds + 2 muscle-ups (PR)

PR by 1 round and 1 muscle-up. Paced myself to avoid hitting the wall at round 4 like last time. Hate dumbbell swings - wish I had a 2 pood kettlebell.

Júlíus G. Magnússon
09-03-2009, 05:28 AM
2/9/09

Rest.


3/9/09

In a hurry to get to class - working out at 06:00 - so no skill work.

Low Bar Back Squat: 3x5x102.5kg
The gym felt really cold this early in the morning - should have warmed up more, did 2x5x20kg - 5x60kg - 3x80kg and then my work sets which didn't feel like enough.

ME Shoulder Press: 3x45kg - 3x47.5kg - 3x50kg - 3x52.5kg
Felt solid - easier than 50kg last week.

Weighted Ring Dip: 3x5x10kg
Elbows complained a little - no doubt due to not keeping the rings close enough on some of the muscle-ups during Nate.

Back Extension: 3x10x2.5kg

Gonna be gymless over the weekend... Might bring a kettlebell or try to do some body weight stuff.

Júlíus G. Magnússon
09-06-2009, 07:12 AM
4/9/09 - 5/9/09

Rest. Gymless. Carb induced comatose.

Júlíus G. Magnússon
09-06-2009, 02:52 PM
6/9/09

Chugged down a little over a liter of coke during this workout - want to thank my grandmother for that.

Squat Clean and Push Jerk:
1x60kg
1x70kg
1x75kg
1x80kg
1x85kg
1x87.5kg (PR)
0x90kg (náđi squat cleaninu - feilađi í jerkinu)

Push jerks were ugly - haven't done them in a while.

Snan
21-15-9:
Squat Snatch 45kg
Chest-to-bar Pull-up
-
37:00

No, 37 minutes - not seconds. A friend was doing this and talked me into it as well. Not really a metcon - rather a technique session. A good 30+ seconds between every single snatch. Couldn't even finish this one last time I tried it due to a tight low back so technically this is a PR.

P.S.
Bumpers are awesome.

Júlíus G. Magnússon
09-08-2009, 08:07 AM
7/9/09

Started taking creatine (monohydrate). Taking 10g for a couple of days and then 5g per day after that.

Also started taking ZMA before sleep one week ago. I don't care if it helps performance/recovery or not - the dreams alone are worth it.

Low Bar Back Squat (belt): 3x5x105kg
Using a belt on these from now on considering my back problem history.

Bench Press: 3x5x77.5kg
This should feel like cake but I barely made it. I think I'm moving the bar too slow on the way down to prevent it from bouncing on my chest.

Halla
3 rounds:
Row 400m
15 Dumbbell Push Press (2x20)kg
-
9:44

Brutal metcon - this one's a keeper. Sore-as-fuck abs and back from the snatches last night didn't help either.


8/9/09

Box-assisted Muscle-up (with slow negative): 3
Going well. Negatives can't get any slower without actually stopping. Hopefully I'll be able to do more than just one deadhang in a session soon.

Deadlift: 5x125kg
Still easy.

Dragon Flag: 5

5 rounds:
3 Handstand Push-up
5 Power Clean 70kg
7 Chest-to-bar Pull-up
-
13:06

Dragon Flag: 5

Body Weight: 78.1kg

Júlíus G. Magnússon
09-10-2009, 02:32 PM
9/9/09

Rest. I-want-to-die kind of sore.


10/9/09

Low Bar Back Squat (belt): 3x5x107.5kg

ME Shoulder Press: 3×45kg – 3x50kg – 3x52.5kg – 3x55kg
Technique needs work. Doubles or singles next week.

Weighted Ring Dip: 3x5x12.5kg

Back Extension: 3x10x5kg

Júlíus G. Magnússon
09-11-2009, 05:19 PM
11/9/09

Weighted Pull-up: 3x5x10kg*
*Done with a dumbbell between the legs and not a weighing belt. Going for 10kg again next week with a weighing belt because the belt probably weighs 2-3kg.

Was going to go for some sprints at the track after this but it was raining like crazy so I did the following metcon at the suggestion of a friend.

21-15-9 reps:
Overhead Squat 45kg
Burpee
-
15:24

Overhead squats were slow due to wrist pain - not sure what to make of it. Burpees have never been so fast.

Experiencing some minor elbow pain in my left elbow. Triggered be lateral pressure. Was planning on max effort squat cleans tomorrow and a metcon, but I'll probably rest since I'm not sure how catching the bar is going to treat my elbow and I definitely don't want to have to deal with this kind of injury.

Júlíus G. Magnússon
09-12-2009, 01:01 PM
12/9/09

Thought a row couldn't hurt my elbow...

Row 2k
7:37.1 (PR)

That's the second 2k row I've done. An improvement of exactly 14 seconds.

Júlíus G. Magnússon
09-14-2009, 09:18 AM
13/9/09

Rest.


14/9/09

Low Bar Back Squat (belt): 3x5x110kg
Widened grip as to not bother the elbow.

Bench Press: 3x5x80kg

Deadhang Pull-up: 11 - 8 - ?
Don't remember how many reps I got in the last set. Big disappointment, though. 3 minute rest between sets.

Row 500m
1:33.8 (PR)

That row felt nasty - I don't remember ever hurting as bad as I did afterwards. I had to lie in the fetal position for a while, but even that hurt because my hamstrings were cramping up and wouldn't stop for probably 10 minutes.

Júlíus G. Magnússon
09-15-2009, 09:15 AM
15/9/09

Deadlift: 10x130kg
The fifth rep felt way too easy so I just kept going until I thought my form was about to start breaking down.

Grace
30 reps:
Clean and Jerk 62.5kg
-
5:39 (PR)

Body Weight: 79.7kg

Júlíus G. Magnússon
09-17-2009, 10:22 AM
16/9/09

Rest. Almost regret doing Grace because of my elbow - just really wanted to nail that bitch.


17/9/09

Not getting enough sleep the past few days - feeling irritable and my elbow keeps getting worse.

ME Press: 1x55kg - 1x57.5kg - 1x60kg
Form was crap and elbow whining on the way down.

Weighted Pull-up: 3x5x10kg
Elbow bothering me a little.

Back Extension: 3x10x7.5kg

No squats or ring dips because of the elbow. Looking back, I should have skipped this workout altogether.

Júlíus G. Magnússon
09-18-2009, 07:25 AM
18/9/09

Helen
3 rounds:
400m Run
21 Kettlebell Swings 1.5pood
12 Pull-ups
-
15:19

Júlíus G. Magnússon
09-19-2009, 02:56 PM
19/9/09

Resting the elbow.

4 rounds:
500m Row
50 Squats
-
15:54 (PR)

Surprised I PR'd, even by just a couple of seconds, considering the massive amount of alcohol consumed last night.

Júlíus G. Magnússon
09-20-2009, 08:45 AM
20/9/09

Rest.

Contrast bathing my left elbow. Two rounds (five minute rest in between rounds) of five 30 seconds ice baths, with 30 second hot water baths in between.

Júlíus G. Magnússon
09-21-2009, 09:53 AM
21/9/09

Elbow is feeling better but not quite there yet. Going to try to rest it throughout this week.

Low Bar Back Squat (belt): 3x5x112.5kg
Wide grip due to the elbow - a little discomfort.

Bench Press: 3x5x82.5kg

Deadhang Pull-up: 11 - 8 - 6
Same as last week but I've gained some weight so it's all good.

Box Jump: 3x24in - 3x28in - 3x32in - 3x36in

Body Weight: 80.8kg

Júlíus G. Magnússon
09-22-2009, 11:11 AM
22/9/09

Deadlift: 5x135kg

Christine
3 rounds:
500m Row
12 Deadlift Body Weight (used 82.5kg/80.8kg)
21 Box Jumps 24in (rx'd is 20in)
-
13:14

I'm not sure how I managed to get a crappy time like that. I felt like I was moving/transitioning pretty fast the whole time.

Júlíus G. Magnússon
09-24-2009, 11:41 AM
23/9/09

Rest.


24/9/09

Elbow is feeling good even though I've been lazy about icing it. Still, played it safe and skipped today's weighted ring dips.

Low Bar Back Squat (belt): 3x5x115kg

ME Shoulder Press: 1x55kg - 1x57.5kg - 1x60kg - 1x62.5kg

Weighted Pull-up: 3x5x11.25kg

Back Extension: 3x10x10kg

Elbow felt fine throughout the whole workout.

Júlíus G. Magnússon
09-25-2009, 08:12 AM
25/9/09

At the track:

For time:
4x400m - 2 minute rest between runs
-
13:19 => Average 400m time: 1:50

Well, fuck, that was a slap in the face. In my defense it was really windy and cold as fuck. For comparison, 400m PR is 1:16.96.

Nevertheless I obviously need to do more running.

Júlíus G. Magnússon
09-26-2009, 01:36 PM
26/9/09

Overhead Squat: 15x40kg
Testing the elbow - no complaints.

Snatch: Bunch of singles at 40kg
Felt smooth and snappy.

OTM15:
2 Power Cleans 75-80% (Used 70kg/90kg = 78%)
-
Way too easy. Should have used 75 or 80kg.

Ring Dip: 3x10
Again, testing the elbow - felt good.

Right knee was feeling a little rough from the running yesterday so I iced it as well contrast bathing my left elbow which feels like it's good to go.

Júlíus G. Magnússon
09-29-2009, 02:46 PM
27/9/09

Rest.


28/9/09

Snatch: Bunch of singles up to 40kg

Low Bar Back Squat (belt): 3x5x117.5kg

Bench Press: 3x5x85kg

Deadhang Pull-up: 13 - 9 - 6

Body Weight: 81.6kg


29/9/09

Stomach was being a little bitch all night so I got less than three hours of sleep.

Snatch: Several muscle snatches, snatch balances and squat snatches with up to 40kg
Form and speed feels good - should reread Greg's book before going heavy, though

Deadlift: 5x140kg (5RM PR)
Huge mental PR too as the last time I tried this something snapped in my back on the second rep and I had trouble walking for at least a week
Video (http://www.youtube.com/watch?v=XZCYiYIXq1I) - Critique welcome

5 rounds:
3 Handstand Push-ups
5 Power Cleans 70kg
7 Chest-to-bar Pull-ups
-
11:23 (PR)

Júlíus G. Magnússon
10-01-2009, 02:17 PM
30/9/09

Rest. 4 hours of sleep... Fuck.


1/10/09

Low Bar Back Squat (belt): 3x5x120kg (5RM PR)
(Video (http://www.youtube.com/watch?v=MNDlMLdM9HQ) - Are my knees going too far forward?)

ME Shoulder Press: 1x60kg
SHITBALLS. Was supposed to do 60 - 62.5 - 65. 60kg was such a struggle, even worse than the 62.5kg last week, that I called it quits.

Weighted Ring Dip: 3x5x15kg

Good Morning: 3x8x20kg

How is it that in a year and a half, I've gained 6-7kg of body weight, put 15kg on my both my bench press and push press, but my fucking press stays the same - 62.5kg?

Júlíus G. Magnússon
10-02-2009, 09:14 AM
2/10/09

Soooooore hamstrings.

Warm-up: Played around with some one-handed deadlifts.

Weighted Pull-up: 3x5x12.5kg

Box Jump: 1x32in - 1x36in - 1x40in (PR - 59% of my towering 68in height)

800m run (at the track): 3:39 - 3:50 - 3:46
In my defense, these were done outside in the rain, wind and cold.

Body Weight: 81.7kg

Júlíus G. Magnússon
10-03-2009, 06:24 AM
3/10/09

Legs sore as fuck. Promised a friend a couple of days ago I'd do this workout with him today so:

For time:
10 Squat Cleans 62.5kg
50 “GHD” Sit-ups
8 Squat Cleans 62.5kg
40 “GHD” Sit-ups
6 Squat Cleans 62.5kg
30 “GHD” Sit-ups
4 Squat Cleans 62.5kg
20 “GHD” Sit-ups
2 Squat Cleans 62.5kg
10 “GHD” Sit-ups
-
14:10

"GHD" sit-ups don't agree with me.


For time:
20 Superman Push-ups
-
2:27

Júlíus G. Magnússon
10-05-2009, 12:54 PM
4/10/09

Rest. Screwed up my back with the superman push-ups. Plus sore abs. Not fun.


5/10/09

I thought my abs were sore yesterday, but today... FUCK.

Light Bench Press: 3x5x60kg

Light Low Bar Back Squat: 3x5x80kg

Deadhang Pull-up: 12 - ? - ?
Blame it on the abs.

Kettlebells: 45 minute free kettlebell class - would have bailed due to soreness if I hadn't promised a friend I'd go with him. Didn't learn anything except that my shoulders are still not flexible enough to do kettlebell overhead squats.

Júlíus G. Magnússon
10-13-2009, 04:15 PM
6/10/09

Rest. Abs too sore to do anything.


7/10/09

Rest. Same, abs non-functional.


8/10/09

Sick.


9/10/09

Sick.


10/10/09

Sick.


11/10/09

Sick.


12/10/09

Sick.


13/10/09

Getting better - not quite there yet. Light weights today - getting back into the swing of things. Ramping up from here.

Low Bar Back Squat (belt):
3x100kg
3x110kg
3x115kg
3x120kg

Bench Press:
3x80kg
3x82.5kg
3x85kg

Muscle-up:
Several failed attempts at a deadhang muscle-up followed by some assisted ones.

Strict Pull-up:
12
?
?

Body Weight:
81.5kg

Júlíus G. Magnússon
10-15-2009, 10:04 AM
14/10/09

Rest.


15/10/09

Physical Chemistry test tomorrow so I didn't have much time to spend at the gym.

Deadlift:
5x140kg

Kipping Muscle-up + Slow Negative:
1
1
1

Kept the deadlift weight the same as last time due to being sick for almost a week.

Chris H Laing
10-15-2009, 08:42 PM
Superman pushups?

Júlíus G. Magnússon
10-16-2009, 09:52 AM
Chris, like these: http://www.youtube.com/watch?v=RVhgMzc22kI except I actually lie down on the floor between reps.

Júlíus G. Magnússon
10-17-2009, 10:35 AM
16/10/09

Rest.


17/10/09

Thruster:
1×60kg
1×65kg
1×70kg
1×75kg
1×80kg
0×85kg
1×82.5kg (PR)

Elizabeth
21-15-9:
Squat Clean 62.5kg
Ring Dips
-
20:17 (PR)

I want to blame this on being my first metcon in two weeks and being sick and shit... but the fact is I was just being a little pussy.

Júlíus G. Magnússon
10-19-2009, 02:14 PM
18/10/09

Rest.


19/10/09

Bench Press:
3x80kg
3x85kg
3x90kg

Bench felt like cake. Going to stick with 2.5kg progressions per week and hopefully get 100kg for a triple in four weeks.

Low Bar Back Squat (belt):
3x110kg
3x117.5kg
3x122.5kg (3RM PR)

Squats were easy up until 122.5kg which was heavy as fuck. Probably not enough rest between sets. Was in a hurry - school work is killing me this week. (Also the reason for no pull-ups today.)

Júlíus G. Magnússon
10-21-2009, 03:54 PM
20/10/09

Rest.


21/10/09

Deadlift:
5x145kg (5RM PR)

Push Press:
5x60kg
5x65kg
5x70kg

Júlíus G. Magnússon
10-22-2009, 01:17 PM
22/10/09

21-15-9:
Bench Press 80kg
Chest-to-bar Pull-ups

Júlíus G. Magnússon
10-24-2009, 07:53 AM
23/10/09

Rest.


24/10/09

Woken up early on a Saturday, dragged to the gym, sore as fuck, to do a workout I had no interest in doing and was too tired to argue against.

6 rounds:
2 Deadlift 120kg
4 Front Squat 80kg
6 Burpee Pull-up (to a bar that was way too high up)
-
14:52

Blargh.

"Kroc" Rows:
25/25x32.5kg

Upper back strength seems to be starting to give on my deadlifts, so I thought I'd try adding these in. Probably should have gone heavier.

Body Weight:
83.5kg

Júlíus G. Magnússon
10-28-2009, 12:13 PM
25/10/09

Rest.


26/10/09

Bench Press:
3×82.5kg
3×87.5kg
3×92.5kg
10×75kg

Low Bar Back Squat (belt):
3×110kg
3×117.5kg
3×125kg (3RM PR)

Solid. Feels like I have a lot left in me.

Knees-to-elbows:
10
10
10


27/10/09

Rest. School work preventing me from working out. Bad food and lack of sleep.


28/10/09

Rest. Drowning in school work. Not enough sleep. Hoping I can get to the gym to deadlift tomorrow.

Júlíus G. Magnússon
10-31-2009, 11:48 AM
Thursday 29/10/09

Deadlift:
5×150kg (5RM PR)

Push Press:
5×62.5kg
5×67.5kg
5×72.5kg

Body Weight:
83.9kg



Friday 30/10/09

Rest.



Saturday 31/10/09

Power Clean:
3×70kg
3×75kg
3×80kg
3×82.5kg
3×85kg (3RM PR)

Weighted Chin-up:
5×5kg
5×10kg
4×15kg

Don't know what happened on that last set... Thought it was going to be easy. Blaming it on all the crap last night.

21-15-9:
Dumbbell Thruster (2×17.5)kg
Box Jump 24"

Júlíus G. Magnússon
11-08-2009, 01:01 PM
Sunday 1/11/09

AMRAP4:
One-handed Russian Kettlebell Swings

Tabata Push-ups:
21/5




Monday 2/11/09 - Thursday 5/11/09

No workouts. Can't call it rest, though. Averaged about 4 hours of sleep per day. Probably fucked me up pretty bad. Not looking forward to strength workouts next week.



Friday 6/11/09

On three hours of sleep.

Shoulder Press:
1x50kg
1x55kg
1x60kg
0x62.5kg

To be expected, I guess.

21-15-9:
Back Squat Body Weight (used 85kg at 83.9kg)
Ring Dips
-
11:11

I was exhausted and a little dizzy from sleep deprivation so needless to say I wasn't pushing very hard.



Saturday 7/11/09

AMRAP in 24 hours:
Sleep
-
16 hours (PR)

I was actually going to do a real workout today but when I finally woke up the gym had closed. Meh, working off the sleep debt from the week probably did me more good anyway.



Sunday 8/11/09

Power Clean:
1x70kg
1x75kg
1x80kg
1x85kg
1x90kg
1x95kg (PR)

Pull-up Ladder:
On the n-th minute, do n pull-ups as long as able.
-
Quit after ten rounds because my hands were starting to tear and that's something I don't want to deal with right now

Cool-down:
One minute plank and 45 seconds each of left and right side-plank.

Júlíus G. Magnússon
11-14-2009, 01:17 PM
Monday 9/11/09 - Tuesday 10/11/09

"Rest." CRAPPY sleep. Trying to make up for it by paying more attention to nutrition. I've come to realize that for the next month, workouts are going to be few and erratic and recovery is going to be shit. The month after that, the workouts are most likely going to be non-existent. This really sucks, because I had all my lifts planned out until December 8th. I'm going to do what I can, squeeze in a max effort lift here and there and try not to lose weight/strength.

Quit taking creatine. Taking a break from it until I start things up with a couple of cycles of 5/3/1 in January.



Wednesday 11/11/09

Had about half an hour at the gym so this had to be quick.

Overhead Squat:
3×40kg
3×45kg
3×50kg
3×55kg
3×60kg
3×65kg (3RM PR)

Squats were easy. Power snatching the weight up was not. I actually PR'd my power snatch by getting the 65kg up. - Need to actually start doing some snatches.


Ring Push-up (feet elevated to above the top of the rings):
12
12
12



Thursday 12/11/09 - Friday 13/11/09

Rest.



Saturday 14/11/09

I was going to catch up on some sleep but found myself unable to sleep. Tired as fuck, but couldn't sleep when I finally the got the chance to. Slept for like 5 hours.

Low Bar Back Squat (belt):
1x100kg
1x110kg
1x120kg
1x130kg
1x140kg
1x145kg (PR)

This was slow and tough. But considering the lack of sleep and food, I'll take it.

15-10-5:
Front Squat 60kg
Box Jump 24"
Pull-ups
-
8:55

Didn't have much left in me - mentally more than anything - after the squats (and lack of sleep).

Back Extension:
15
15
15

Really close to actually puking on these.

Body Weight:
83.7kg

Júlíus G. Magnússon
11-15-2009, 10:45 AM
Sunday 15/11/09

Combatives conditioning on 7 hours of sleep.

20 seconds on - 10 seconds off continuously of the following (full effort and resistance):
Corner Drill: 6 rounds
Clinch: 6 rounds
SPEAR Strengthening: 4 rounds
(Puke break)
SPEAR Strengthening: 2 rounds
(Partner puke break)
Knife Defense (with High Gear helmet): 6 rounds
Thai Clinch: 2 rounds

This shit hurt. Going to have some interesting bruises tomorrow. There were three of us, so before and after I went, I did half the rounds as the "attacker" for each of my partners.

We haven't been training like this a lot due to location problems but we may have some options opening up for us, so I might be doing a lot more of this kind of stuff in the semi-not-so-distant future.

Júlíus G. Magnússon
11-18-2009, 01:50 PM
Monday 16/11/09

Active rest at home.

21-15-9:
Squats
Russian Kettlebell Swing 1.5pood



Tuesday 17/11/09

Rest.



Wednesday 18/11/09

Bench Press:
1x90kg
1x95kg
1x100kg
10x77.5kg

Felt weak. Hoping it's just because I'm out of chalk and the bar was slippery.

Elizabeth (scaled)
15-12-9:
Squat Clean 62.5kg
Ring Dips
-
11:55

Mental block. Legs were fine. Squat cleans just make me lose my will to live really quickly.

Body Weight:
82.8kg

Going to try to get some good sleep in and go for heavy deadlift singles on Friday.

Júlíus G. Magnússon
11-20-2009, 12:50 PM
Thursday 19/11/09

Rest. Crappy sleep.



Friday 20/11/09

5 hours of sleep + 3 hours of trying to sleep.

Deadlift (belt):
1x140kg
1x150kg
1x160kg
0x170kg

FUCK. Previous beltless 1RM is 170kg. Since then I've increased my 5RM by 15kg. I thought I'd have an easy 180kg with a belt but noooooooooo...

Don't know what the fuck is going on with my sleep, but that's what I'm blaming this on.

Played around a little because I was pissed:

9-6-3:
Deadlift 100kg
Handstand Push-up

Did 8 sets of 2 reps roughly on the minute of parallel box squats with 60kg just for shits and giggles. Some pistols and shoulder mobility stuff.

Body Weight:
83.8kg

Can't blame this crap on body weight issues either. It's stayed relatively the same even after dropping the creatine.

So, to sum up: FUCK.

Júlíus G. Magnússon
11-22-2009, 12:41 PM
Saturday 21/11/09

3 hours + 3hours sleep.

Didn't feel like heavy lifting or metcons.

Went to the gym and played around on the rings.

Ring work: A couple of failed deadhang muscle-up attempts. 15 box-assisted muscle-up progressions. 5 one-legged back levers - got a couple of good holds. Then, a few L-pull-ups and skin-the-cats.

Finished off with tabata squats and a one minute plank hold.



Sunday 22/11/09

Rest. 11 hours of sleep.

I'm due for some heavy squatting and overhead work - going to try to get those in tomorrow.

Edit:
Or I could just do this:

Push Press:
5×20kg
5×40kg
5×65kg
5×70kg
5×75kg (5RM PR)

Svo, ćfing dagsins, tileinkuđ Reyni:

AMRAP20:
25 Burpees
15 Back Squat Body Weight (used 85kg at 83.8kg)
-
3 rounds + 5 burpees

Would never have done this if I had realized how many burpees that was. First round was easy - the rest was just whinefilled suck.

Júlíus G. Magnússon
11-27-2009, 07:56 PM
Monday 23/11/09

Rest.



Tuesday 24/11/09

Bench Press:
1x90kg
1x95kg
0x102.5kg (lower back cramped up really bad)
~15min rest
1x100kg (back felt awkward - still easy)

Bench Press 80kg / Strict Pull-up:
8/7
8/7
8/7

Tried to do some handstand push-ups. Back started cramping up again.

Iced my lower back afterwards.



Wednesday 25/11/09

Rest. Did some handstand push-ups, just to see if my back would cramp up again. It didn't. It felt great.



Thursday 26/11/09

Rest.



Friday 27/11/09

Back Squat (belt):
3x100kg
3x110kg
3x115kg
3x120kg
3x125kg
3x130kg (3RM PR)

Felt surprisingly light.

Good Morning (~90s rest):
8x20kg
8x40kg
8x40kg
8x40kg

Strict False-grip Chest-to-rings Ring Chin-up (~90s rest):
5
5
5
4

Deep Ring Push-up (~90s rest):
10
10
10
9
6

Júlíus G. Magnússon
11-29-2009, 12:20 PM
Saturday 28/11/09

3 hours + 3 hours sleep.

Box-assisted Muscle-up:
5
5
5

Grace
30 reps:
Clean and Jerk 62.5kg
-
5:22 (PR)

Lack of sleep just fucks up my intensity.

Edit: It definitely didn't feel like one, but looking back, that was actually a PR for Grace.


Sunday 29/11/09

Rest. 8 hours + 4 hours sleep.

Júlíus G. Magnússon
12-02-2009, 03:27 PM
Monday 30/11/09 - Tuesday 01/12/09

"Rest."



Wednesday 02/12/09

Muscle-up (kipping) with slow negative:
1
1
1
1
1

Front Squat:
1x90kg
1x95kg
1x100kg
1x105kg
1x110kg

Push Press:
5x20kg
5x50kg
5x67.5kg
5x72.5kg
5x77.5kg (5RM PR)

Finished off with some ankle and shoulder mobility work and 2x60sec planks.

Júlíus G. Magnússon
12-04-2009, 12:40 AM
I'm giving this log a break. Workouts are going to be all but non-existent for the following month so I won't bother logging them.

Júlíus G. Magnússon
12-11-2009, 02:52 PM
11/12/09

Started taking D3 - 10,000 IU per day.

Júlíus G. Magnússon
12-20-2009, 06:14 PM
20/12/09

Body Weight: 81.0kg

Sleep has been awesome since I started taking the D.

Júlíus G. Magnússon
12-30-2009, 03:20 PM
30/12/09

Back home. Things should be getting back on track. Four week strength cycle planned starting January 5th. Until then I'll just be messing around.

5 rounds:
5 Deadlift 130kg
10 Kipping Pull-up
-
12:15

Body Weight: 83.5kg

Júlíus G. Magnússon
01-04-2010, 10:09 PM
31/12/09 - 01/01/10

Rest


02/01/10

"Fran"
21-15-9
Thruster 45kg
Pull-up
9:58

Couldn't muster out anything resembling intensity. Considering the "nutrition" of the last couple of days I guess I should just be happy about finishing without puking.


03/01/09

Run
"Valdísarleiđin" ~6.0-6.5km
34:55

Pose went right out the window on the first 100m. The ground was uneven and covered with snow, making it hard to concentrate on pose-ing.


04/01/10

Rest.

Júlíus G. Magnússon
01-05-2010, 02:17 PM
05/01/10

Power Clean
3x70kg
3x75kg
3x80kg
3x82.5kg
3x85kg


Low Bar Back Squat (belt)
5x100kg
5x110kg
5x115kg

Romanian Deadlift
8x60kg
8x60kg
8x60kg (standing on a 20kg bumper)

Slow Muscle-up Row
3
3
3
3
3

Júlíus G. Magnússon
01-06-2010, 02:32 PM
06/01/10

Today's workout was a huge failure.

Bench Press
5x60kg
5x70kg
5x80kg
5x85kg (then I realized I was only supposed to hit 85kg today, not 87.5kg)
5x82.5kg

AMRAP15
5 Handstand Push-ups
10 Pull-ups
15 Box Jumps 24"
3 rounds + 2 Handstand Push-ups

This workout turned out to be nothing more than a waste of time. Sounds simple enough, though... First round was great. All reps unbroken rather easily. After that, I was lucky to get a single handstand push-up at a time no matter how much I rested. I'll come back to this one for revenge in a month or so.

Júlíus G. Magnússon
01-08-2010, 02:14 PM
06/01/10

Rest.


07/01/10

Shoulder Press (touch and go)
5×47.5kg
5×47.5kg
5×47.5kg

Deadlift
3×120kg
3×130kg
3×140kg
3×150kg

Deadlift (regular grip, touch and go)
13×100kg
6×100kg
5×100kg

Júlíus G. Magnússon
01-09-2010, 08:49 AM
08/01/10

6 rounds
200m sprint every 90 seconds

Was going to do 8 but only finished 6 rounds and even took extra rest before the sixth. I forgot how my calves react to sprinting like that. I guess I've got to work up to this volume and take a look at my technique (which is easier said than done).

Afterwards I did a bunch of 1.5 pood kettlebell snatches. 50+, probably less than a hundred, though. Technique is pretty solid on my right hand, but my left hand is not quite there yet and has the bell dropping on my forearm every now and then.

Finished up with spotted handstand work. Shoulders are being a bitch. Apparently I've lost some of my already limited shoulder flexibility. I can't stay in a hollow position without leaning forward.

Júlíus G. Magnússon
01-10-2010, 02:01 PM
09/01/10

Started with some push jerks, intending to work up to a heavy single before doing "Handstand-Lynne" but when I started to warm up for the push jerks, my calves felt like they were being teared apart. And they've been feeling that way since. Constantly, even when I'm not moving them.

So I bailed.

If things aren't significantly better by tomorrow I'm going to see a doctor.

Body Weight
83.0kg

Júlíus G. Magnússon
01-17-2010, 11:09 PM
10/01/10 - 16/01/10

No workouts. Personal reasons followed by cold/sore throat.


17/01/10

Still fighting off the cold.

Squat Clean and Push Jerk
~8x1x80kg

Shoulder flexibility is preventing me from being quick enough under the bar on the jerks.

Was nagged into doing Fight Gone Bad . Quit after one round due to throat swelling up and feeling like crap.

Júlíus G. Magnússon
01-19-2010, 02:55 PM
18/01/10

Rest.


19/01/10

Throat still sore. Feeling weak and crappy.

Low Bar Back Squat (belt)
5x100kg
5x110kg
5x120kg

Romanian Deadlift (standing on a 20kg bumper, regular grip, not touching ground)
3x8x70kg

Pretty low weight but having to decelerate the bar without letting it touch the floor is ROUGH on the grip without hooking/alternating. Forearms are toasted.

Didn't have the energy for more.

Júlíus G. Magnússon
01-20-2010, 04:08 PM
20/01/10

Bench Press
5x60kg
5x70kg
5x80kg
5x85kg
4x87.5kg

Need to rethink my benching for next cycle.


"Handstöđu-Lynne"
5 rounds:
Handstand Push-up, Max reps
Strict Chin-up, Max reps
Rest 5 minutes
-
4/8
4/7
4/7
4/6
6/5
-
22/33
-
55

Júlíus G. Magnússon
01-21-2010, 08:23 AM
21/01/10

3 Hour Pose-running Seminar
Calves hurt like a bitch. Instructor said my form was good and it was just a matter of gradually getting my calves conditioned for this kind of running.

Slow Muscle-up Row
5x3

3 rounds:
10 Clean and Jerk 60kg
30 "GHD" Sit-ups

Friend wrote down my time, may update with it later if I remember.

Lawrence "Bo" Boland III
01-21-2010, 08:28 AM
hey Julius, how did you come across the Pose running clinic? I've been trying to search for one in the states... but anything short of a dedicated running coach, or the CF cert, I can't seem to find anything.

Hope your calves are doing better soon. It seems like you've had some issues with them lately :(

Júlíus G. Magnússon
01-21-2010, 02:38 PM
Thanks, Lawrence.

I wasn't even looking for a Pose seminar, my university just advertised one for next to no charge so when a friend of mine pointed it out to me I just jumped on it.

Turns out it was an ultra-runner / CrossFitter who had been to a CrossFit Endurance cert who put it on.

Júlíus G. Magnússon
01-23-2010, 09:15 AM
22/01/10

Rest.


23/01/10

This workout was just a bad idea. Soreness everywhere from my calves to my shoulders to my forearms and I was up most of the night coughing (which is fun when your abs are messed up).

Shoulder Press (touch and go)
3x5x50kg

Deadlift
3x115kg
3x125kg
3x135kg
3x145kg
1x155kg

Slow Muscle-up Row
3x5

Body Weight
80.90kg

Soreness didn't go away as I warmed up. Everything over 100kg felt heavy as fuck. I kept checking and hoping I loaded the bar wrong but nope. Plus my weight is really low... I hope I'm just dehydrated.

Júlíus G. Magnússon
01-24-2010, 02:27 PM
24/01/10

AMRAP10
5 Pull-ups
10 Push-ups
15 Squats
-
9 rounds + 5 pull-ups + 5 push-ups

"Kroc" Dumbbell Row
(16L/17R)x37.5kg

Knees-to-elbows
3x10

Júlíus G. Magnússon
01-26-2010, 12:48 PM
25/01/10

Rest.


26/01/10

Feeling really fatigued for some reason.

Low Bar Back Squat (belt)
5x102.5kg
5x112.5kg
5x122.5kg (5RM PR)

Romanian Deadlift (standing on a 20kg bumper, regular grip, not touching ground)
3x8x75kg

Lawrence "Bo" Boland III
01-26-2010, 12:52 PM
"I'm feeling really fatigued today" and "5RM" are an interesting marriage of opposites there :) congrats!

Júlíus G. Magnússon
01-29-2010, 02:01 PM
Thanks, Lawrence. That squat PR was mostly just me being stubborn.


27/01/10

Rest.


28/01/10

Rest.


29/01/10

Shoulder Press (touch and go)
3x5x52.5kg

Front Squat
3x80kg
3x85kg
3x90kg
3x95kg
3x100kg

Strict Chin-up
8
5x5kg
5x7.5kg
5x10kg
8

Body Weight
79.50kg

Subbed front squats and chin-ups for deadlifts today because my back's feeling a little bit off and with my history I didn't feel like risking it.

Júlíus G. Magnússon
01-30-2010, 11:16 AM
30/01/10

Slow Muscle-up Row
5x5

These are too easy but my elbow doesn't feel like it's ready to go back to actual muscle-ups.

Pose Running
At the track with my friend who also went to the pose seminar. Just working on technique. We did a couple of 400m runs (felt too long to be focusing on technique the whole time) and then we took turns running 100m, giving feedback on technique. Oddly enough, calves are feeling pretty good.

Handstand Work
Several (pathetic) handstand walk attempts followed by static holds (both spotted and unspotted). Shoulder flexibility holding me back. Can't maintain a hollow position without bending my arms when I'm upside down.

Júlíus G. Magnússon
02-05-2010, 12:10 PM
Been sick. Again. I think running at the track in that cold when I was fighting off an actual cold probably wasn't the best idea.

Sleeps been a little crappy and my appetite has been non-existent to the point I'm afraid of stepping on the scale.

Been working on my shoulder mobility religiously, though, and plan to continue that until I have a solid 30s handstand.


01/02/10

Rest. 8 hour sleep.


02/02/10

Rest. 4 hour sleep (+ a 4 hour unsuccessful nap attempt).


03/02/10

Rest. 7 hour sleep.


04/02/10

Rest. 3 hour sleep.


05/02/10

Rest. 10 hour sleep.


Feeling better. Still have a cough and runny nose but the fever is down. Probably going to the gym to hit up a few medium-heavy singles tomorrow.

Júlíus G. Magnússon
02-06-2010, 10:33 AM
06/02/10

4+2 hour sleep.

Low Bar Back Squat
1x120kg
1x125kg
1x130kg

Felt heavier than I'd like to admit.

Shoulder Press
1x50kg
1x55kg
1x60kg

Actually felt a difference with my shoulder mobility on these.

Deadlift
1x140kg
1x150kg
0x160kg

Did these in my lifting shoes. Didn't like it. Pretty embarrassing to fail that 160kg which was supposed to be "medium-heavy" but meh.

Decline Bench Sit-up
5x10x5kg

These felt awkward.

Slow Muscle-up Row
5x5

Body Weight
80.6kg

Didn't lose any weight while sick. Which is good.

Júlíus G. Magnússon
02-07-2010, 10:52 AM
07/02/10

9+1 hour sleep. Feeling weak.

Strict Pull-up
3x5x5kg

Starting these really low.

Skill Work
Power cleans up to 90kg and box jumps up to a few 40" jumps.

5 rounds:
5 Power Cleans 70kg
10 Burpees
-
8:57

Felt like crap.

Júlíus G. Magnússon
02-09-2010, 11:52 AM
I'm pretty pissed off. My back's been feeling progressively worse ever since that ugly 5x122.5kg squat and my elbow still doesn't feel 100%. Probably not the right time to be starting 5/3/1 but meh.

08/02/10

Rest. 8+1 hour sleep.


09/02/10

6+1+1 hour sleep.

5/3/1 Low Bar Back Squat (belt)
5x85kg
5x100kg
6x112.5kg

Wanted to do more than the required reps, but also didn't want to overdo it because of the back.

5/3/1 Bench Press
5x60kg
5x67.5kg
9x77.5kg

"Kroc" Dumbbell Row
(17L/17R)x40kg

Júlíus G. Magnússon
02-14-2010, 03:52 PM
Back problems. Yay.

10/02/10

Rest. 5 hour sleep.


11/02/10

Rest. 3 hour sleep.


12/02/10

10 hour sleep.

"Handstöđu-Lynne"
5 rounds:
Handstand Push-up, Max reps
Strict Chin-up, Max reps
Rest 5 minutes
-
5/8
5/7
5/7
5/7
5/7
-
25/36
-
61 (PR)

Back Extension
5x10


13/02/10

Rest. 8 hour sleep.


14/02/10

? hour sleep.

Pull-up
3x5x7.5kg

Dip
5
5x5kg
5x10kg
5x15kg
5x20kg+8

Leg Curl
3x10x30kg

Júlíus G. Magnússon
02-20-2010, 07:03 PM
Back's feeling much better. Going to ease into things with light lifts next week.

Leg curls really messed up my hamstrings. I was sore for days, and they still feel really tight. I was thinking I could get in some lower body work without bothering my back, but I don't I'll be doing these ever again.


20/02/10

5/3/1 Bench Press
3x65kg
3x72.5kg
6x82.5kg

No spotter.

Dip
3x5x10kg

Way too easy - 15kg next time.

Back Extension / "GHD" Sit-up
5x(10/10)


21/02/10

Slow Muscle-up Row
5x5

Skin-the-cat
5x3

Júlíus G. Magnússon
02-26-2010, 01:30 PM
Turns out I probably strained my hamstring doing those leg curls (or something else). Doesn't seem to be that serious, since I've got a lot of ROM back already. Sleeps been horrible. Haven't slept more than 3 consecutive hours for a week or two. I feel like a walking cortisol tank.


26/02/10

5/3/1 Bench Press
5x67.5kg
3x77.5kg
5x87.5kg

No spotter.

Chin-up
3x5x7.5kg

Dip
3x5x35lb

AMRAP5
Kettlebell Snatch 35lb

Body Weight
78.8kg

Next week is going to be light squats/deadlifts if my hamstring allows and hopefully the week after that I can restart 5/3/1 on those lifts.

First cycle of 5/3/1 bench press
Week 1: 9x77.5kg -> 100.7kg 1RM
Week 2: 6x82.5kg -> 99.0kg 1RM
Week 3: 5x87.5kg -> 102.1kg 1RM

Haven't benched over 100kg in a while so these seem pretty accurate.

Júlíus G. Magnússon
02-27-2010, 05:34 AM
27/02/10

Turkish Get-up
5x(1R/1L)x35lb

Back Squat
5x60kg
5x70kg
5x80kg

Sumo Deadlift / Deadlift
(5/5)x60kg
(5/5)x80kg
(5/5)x100kg

Back Extension / "GHD" Sit-up
5x(10/20)

Hamstring didn't bother me at all once I warmed up properly.

Júlíus G. Magnússon
03-02-2010, 07:05 AM
Light week. Ramping up to 5/3/1 next week.

28/02/10

Rest.


01/02/10

Rest.


02/03/10

Slow Muscle-up Row
3x5

Back Squat
5x80kg
5x90kg
5x100kg

Barbell Lunge / Romanian Deadlift
5x(10/10)x40kg

Romanian deadlifts were way too easy while the lunges were NOT easy at all. Not used to this kind of rep scheme so I'm just working on adjusting the weights.

"GHD" Sit-up
3x10x5kg (behind the head)

On the fourth set my back started complaining so I called it quits. May go with holding the weight on my chest next time, even though it's gay.

Hamstring didn't bother me at all.

Júlíus G. Magnússon
03-05-2010, 06:25 AM
Skipped bench deload workout because of school work.

05/03/10

Deadlift (touch and go)
5x100kg
5x110kg
5x120kg
5x130kg

Was supposed to be a light workout, not sure 130kg felt so light. Blaming it on poor sleep.

Fat Gripz Deadlift (touch and go)
5x10x40kg

Tried 60kg, did a couple of reps that felt like a 3RM. These were actually tough as fuck and my forearms feel like someone raped them. Curse my tiny fingers.

Front Squat
5x10x50kg

C2 Row (easy pace)
2,000m

All these sets of 10 are messing me up.

Júlíus G. Magnússon
03-06-2010, 09:22 AM
UNBELIEVABLE forearm soreness.

06/03/10

Shoulder Press
1x50kg
1x52.5kg
1x55kg
1x57.5kg
1x60kg

Dip
3x5x17.5kg

Tabata C2 Row (8x(20:10))
880m

Júlíus G. Magnússon
03-08-2010, 03:27 PM
08/03/10

5/3/1 Back Squat (belt)
5x80kg
5x92.5kg
10x105kg

Barbell Lunge / Romanian Deadlift
5x(10x45kg / 10x55kg)

Those lunges... disgusting.

Júlíus G. Magnússon
03-12-2010, 02:33 PM
Been dealing with some kind of allergies I had no idea I had all week. Missed my bench workout so I decided to merge the press and bench workout to get back on track.


12/03/10

5/3/1 Bench Press
5x62.5kg
5x70kg
7x80kg

No spotter. I was slow and technique felt awkward.

5/3/1 Shoulder Press (touch and go)
5x37.5kg
5x42.5kg
7x47.5kg

I was expecting 10ish reps. Not today.

3 rounds:
10 Pull-ups
10 Ring Dips

Was going to do five rounds, expecting to get all the reps unbroken, but I called it quits when the ring dips were down to doubles.

Craptastic workout.

Júlíus G. Magnússon
03-13-2010, 10:05 AM
13/03/10

5/3/1 Deadlift (touch and go)
5x92.5kg
5x105kg
15x120kg

Fat Gripz Deadlift (touch and go)
5x10x42.5kg

Front Squat
5x10x55kg

AMRAP5
One-handed Russian Kettlebell Swing 35lb
-
150

Júlíus G. Magnússon
03-14-2010, 03:03 PM
14/03/10

Active rest. Probably a little too active...

Did some doubles and singles of weighted false-grip ring chin-ups and weighted regular chin-ups. Then, a quick circuit to get warmed up for stretching.

The last couple of weeks I've spending 10ish minutes on mobility work and 10-20 minutes on stretching after every workout. It's made a huge difference in how my back feels after stuff like squats and deadlifts. Wish I had started focusing more on this stuff earlier.

Júlíus G. Magnússon
03-18-2010, 05:40 PM
18/03/10

5/3/1 Back Squat
3x90kg
3x100kg
5x110kg

Even the warm-up sets felt heavy.

5/3/1 Bench Press
3x65kg
3x75kg
5x85kg

Butt came up on the last rep so I called it.

"Jensína"
15-10-5 reps:
Squat Clean 60kg
Handstand Push-up
-
21:13 (PR)

Not really a "metcon" - heavily paced. PR'd only because my handstand push-ups didn't suck balls this time.

Júlíus G. Magnússon
03-19-2010, 03:36 PM
19/03/10

False-grip Ring Chin-up
Doubles up to 45lb

Chin-up
3x5x10kg

C2 Row
1,000m

Was so glad when that hell was over that I forgot to look at the time.

Fucking elbow is fucking bothering me again. Bought some Rehband elbow sleeves the other day... just keep forgetting to bring them with me. Hoping they'll help once I actually start using them.

Júlíus G. Magnússon
03-20-2010, 10:56 AM
20/03/10

Active rest. Just warming up for stretching basically. Elbow was feeling semi-crappy, but not too bad. More ice.

5 rounds:
25 Double-unders
5 Burpee Box Jumps 24" box + 2 x 20kg bumpers

Júlíus G. Magnússon
03-21-2010, 04:55 PM
21/03/10

5/3/1 Shoulder Press (touch and go)
3x40kg
3x45kg
8x50kg

5 rounds:
5 Deadlift 130kg
10 Kipping Pull-ups
-
11:21 (PR)

Did this instead of 5/3/1 deadlifts (3+ at 127.5kg) because... I felt like it. 130kg actually felt fucking heavy even for low reps like this.

Dips
3x5x20kg

No stretching. Ran out of time.

Júlíus G. Magnússon
03-25-2010, 04:21 PM
25/03/10

5/3/1 Back Squat
5x92.5kg
3x105kg
1x117.5kg

Not pushing it today.

Kneeling Box Jumps
3 x 24"
3 x 24" + 20kg bumper
3 x 24" + 2 x 20kg bumpers
3 x 24" + 2 x 20kg +10kg bumpers
3 x 24" + 3 x 20kg bumpers (34")

30 reps:
Fat Gripz Clean and Jerk 40kg
-
3:32

Back Extension / "GHD" Sit-up
5x(10/20)

Júlíus G. Magnússon
03-26-2010, 02:19 PM
26/03/10

No warm-up/mobility work.

5/3/1 Bench Press
5×70kg
3×80kg
5×90kg

No spotter. Used a narrower grip than usually. It felt like it made a huge difference.

Chin-ups
3×5x11.25kg

I hate how heavy these feel. I used to be able to do double this weight at the same rep scheme over a year ago.

Ring Dips (strict, deep)
8
8
5
4
4

Going for quality over quantity here.

Body Weight
79.0kg

Júlíus G. Magnússon
03-28-2010, 09:18 AM
28/03/10

Standing Box Jump
5-6 ascending sets of 3 jumps

5/3/1 Deadlift (touch and go)
5x105kg
3x120kg
10x135kg

"Feitu fimmtíu"
50 reps:
Fat Gripz Deadlift 50kg (dropped bar = failed rep)
-
7:58

Front Squat
5x10x60kg

These damn 5x10s suck so hard. Especially after all the other stuff.

Júlíus G. Magnússon
03-29-2010, 12:24 PM
29/03/10

Forearms, shoulders, hamstrings, upper and lower back, abs... basically everything's sore.

5/3/1 Shoulder Press (touch and go)
5x42.5kg
3x47.5kg
9x52.5kg

Dips
3x5x21.25kg

Júlíus G. Magnússon
03-29-2010, 12:42 PM
First 5/3/1 cycle done.


Back Squat
Week 1: 10x105kg -> 140kg 1RM
Week 2: 5x110kg -> 128.3kg 1RM
Week 3: N/A

Back squat is lagging even though I went very conservative on the training max. Hoping it's just the fact that I'm not really used to doing more than 5 reps at a time on heavy back squats.


Bench Press
Week 1: 7x80kg -> 98.6kg 1RM
Week 2: 5x85kg -> 99.2kg 1RM
Week 3: 5x90kg -> 105kg 1RM


Deadlift
Week 1: 15x120kg -> 179.9kg 1RM
Week 2: N/A
Week 3: 10x135kg -> 180kg 1RM


Shoulder Press
Week 1: 7x47.5kg -> 58.6kg 1RM
Week 2: 8x50kg -> 63.3kg 1RM
Week 3: 9x52.5kg -> 68.2kg 1RM

Júlíus G. Magnússon
04-01-2010, 03:29 PM
01/04/10

5/3/1 Back Squat (deload) / Kneeling Box Jump
5x60kg / 3 x 50cm + 2 x 20kg bumpers
5x70kg / 3 x 50cm + 3 x 20kg bumpers
5x80kg / 3 x 50cm + 4 x 20kg bumpers

5/3/1 Bench Press (deload)
5x40kg
5x50kg
5x60kg

Actual numbers on squat and bench were supposed to be lighter, but this was easier to load so...

Chin-ups
3x5x12.5kg

Metcon involving some fat gripz deadlifts, toes-to-bars and handstand holds

Júlíus G. Magnússon
04-06-2010, 04:42 PM
02/04/10 - 05/04/10

Caught a cold so I bailed on my deadlift and press deload. Glad this happened during the deload week.


06/04/10

Feeling 90% better.

Kneeling Box Jump
Five ascending sets of three reps up to a 24" box stacked with four 20kg bumpers (~38-39")

5/3/1 Back Squat (belt)
5x80kg
5x95kg
12x110kg

Halfway through my work set some jerk decided he wanted to spot me. Shaking my head at him wasn't enough to get him to leave. When he actually touched me I yelled at him to get away and that did the trick.

Hip Extension
3x12x10kg (behind the neck)

Body Weight
79.7kg

Forgot to stretch after the workout.

Júlíus G. Magnússon
04-07-2010, 04:08 PM
07/04/10

5/3/1 Bench Press
5x62.5kg
5x72.5kg
10x82.5kg

Had a spotter for a change so I was able to go all out.

Chin-ups
3x5x13.75kg

Wanted tojust do ring dips after my chin-ups and then go home but I let my friend nag me into the CF mainsite WOD.

For time:
500m Row
150 Double-unders
50 Burpees
-
16:16

Had to use a horrible jump rope that fucked everything up.

Júlíus G. Magnússon
04-09-2010, 03:48 PM
08/04/10

Played a lab rat in my physiology class. 20 minutes of cycling with an oxygen flow measuring mask or what ever the English word for it is.


09/04/10

Standing Box Jump
Warmed up to 3x3 at a 24" box + 4 x 20kg bumpers

Fat Gripz Deadlift (touch and go)
3x40kg
3x50kg
3x60kg
2x70kg
3x65kg
3x70kg

And instead of 5/3/1 deadlifts at 5+x125kg:

5 rounds for time of:
5 Deadlift 125kg
10 Wallball 20lb
-
8:02

Not really much of a "metcon." Deadlifts felt too heavy for some reason so I played it safe and slowed down. Was expecting 125kg to feel much lighter, but I've feeling off today.

Fat Gripz Deadlift (touch and go)
10x50kg
(2min rest)
8x50kg
(2min rest)
8x50kg

I have a love-hate relationship with those damn fat gripz.

Júlíus G. Magnússon
04-10-2010, 02:11 PM
10/04/10

5/3/1 Shoulder Press (touch and go)
5x40kg
5x45kg
9x50kg

Rounded up from 37.5/42.5/50 for convenience.

Dips
3x5x22.5kg

10/50 - 8/40 - 6/30 - 4/20 - 2/10 reps for time of:
Chest-to-bar Pull-up / Russian Kettlebell Swing 45lb
-
9:36 -

Good thing I didn't realize how fried my forearms were from yesterday before I started or I would have never thought about doing that.

Júlíus G. Magnússon
04-12-2010, 05:22 PM
12/04/10

Kneeling Box Jump
Five ascending sets of three reps up to a 24" box stacked with four 20kg bumpers (~38-39")

5/3/1 Back Squat (belt)
3x90kg
3x102.5kg
7x115kg

10/50 - 8/40 - 6/30 - 4/20 - 2/10 reps for time of:
Thruster 62.5kg / Double-unders
-
14:51 (PR)

The gym just got a foam roller. Foam rolled the shit out of my lats and low back.

Bodyweight
78.8kg

Júlíus G. Magnússon
04-12-2010, 10:50 PM
Goals for July 1st 2010

Back Squat
Estimated 1RM of 2xBW (currently at 154kg)

Shoulder Press
Estimated 1RM of 0.9xBW (currently at 68kg)

Bench Press
Estimated 1RM of 1.5xBW (currently at 110kg)

Deadlift
Estimated 1RM of 200kg (currently at 180kg)

Chin-up
1RM of +0.5xBW (currently at 30kg)

Fat Gripz Deadlift
5xBW (currently at 3x70kg)

Júlíus G. Magnússon
04-15-2010, 04:59 PM
15/04/10

5/3/1 Bench Press
3x67.5kg
3x77.5kg
7x87.5kg

Butt came up on the last rep.

Chin-ups
3x5x15kg

Ring Dips (deep, strict)
8
6
4
3
2

Knees-to-elbows
3x12

Was looking forward to foam rolling but it turns out the gym doesn't have a foam roller, someone must have just forgotten it there the other day. Need to buy one of those since shoulder ROM has actually felt a ton better after foam rolling the hell out of my lats the other day.

Júlíus G. Magnússon
04-17-2010, 10:48 AM
17/04/10

Standing Box Jump
6x3 (ascending) up to a 24" box stacked with four 20kg bumpers and one 10kg bumper.

5/3/1 Deadlift (touch and go)
3x102.5kg
3x117.5kg
12x132.5kg

Pretty crappy. Should have done more but I could feel my low back arch start to fade and didn't want to take any chances so I dropped it after 12 reps.

5 rounds:
10 Fat Gripz Deadlift 50kg
10 Box Jumps 24"
10 Pistols

All deadlifts unbroken.

Kettlebell Cross Chops (up)
3x(10L/10R)x35lb

Júlíus G. Magnússon
04-18-2010, 09:44 AM
18/04/10

5/3/1 Shoulder Press (touch and go)
3x40kg
3x47.5kg
10x52.5kg

Dips
3x5x23.75kg

Death by Strict Pull-ups
On the n-th minute, do n strict pull-ups, as long as able.
-
N/A

Shoulders didn't like this. They were cracking and feeling generally off so I didn't push it. I think I quit after about six or seven rounds.

With a 35lb kettlebell:
A1. 5-4-3-2-1 Thruster (left)
A2. 5-4-3-2-1 Thruster (right)
A3. 25-20-15-10-5 Russian Swing (left)
A4. 25-20-15-10-5 Russian Swing (right)
-
8:03 -

I'm liking what 5/3/1 is doing to my press. Today's 10x52.5kg gives me an estimated max of 70kg, which would be a 7.5kg PR.

Júlíus G. Magnússon
04-20-2010, 04:57 PM
20/04/10

Hamstrings are still sore from deadlifts and swings.


Kneeling Box Jump
Five ascending sets of three reps up to 24"+4x20kg

Box jumps didn't feel good. Barely made the last set of three and actually failed one rep on the second to last set. Much worse than usually.


5/3/1 Back Squat (belt)
5x95kg
3x110kg
7x122.5kg

122.5kg is my current 5RM so today went pretty well despite soreness and crappy box jumps.


18-12-6 reps:
Barbell Lunge 50kg
Burpees
Overhead Kettlebell Swing 45lb
-
10:40 -

50kg lunges are NOT easy. Especially after a rep PR on the back squat.

Júlíus G. Magnússon
04-23-2010, 03:44 PM
23/04/10

5/3/1 Bench Press
5x72.5kg
3x82.5kg
5x92.5kg

Butt came up on the last rep again. This matches my 5RM (if I count the last rep where my butt came off the bench).

Chin-ups
3x5x16.25kg+5

Ring Dips (deep, strict, mjög stutt hvíld)
8
6
3
3
2

Back Extension
3x12

Júlíus G. Magnússon
04-26-2010, 04:52 PM
26/04/10

Been feeling a little under recovered and finals are coming up, so the last week of this 5/3/1 cycle is dragging out a little. Also, the recovery week will probably end up being a week and a half due to finals.

Standing Box Jump
5x3 ascending up to 24"+4x20kg

5/3/1 Deadlift (thouch and go)
5x110kg
3x125kg
1x140kg
1x150kg
1x160kg
1x165kg

Feeling weak, and didn't want to push with the AMRAP. Decided to work up to a relatively heavy single instead.

21-15-9 reps:
Front Squat 60kg
Kipping Pull-up

No time, but it had me lying on the floor for a while afterwards.

Bodyweight
79.7kg

P.S.
My foam rollers arrived last Friday. Been foam rolling my t-spine, lats and low back twice a day religiously. Seeing definite improvements in shoulder ROM already. Also, keeping upper back tight and elbows up during the front squat metcon was a cake while it usually fatigues me on sets of 5+ reps.

Júlíus G. Magnússon
04-27-2010, 12:11 PM
27/04/10

5/3/1 Shoulder Press (touch and go)
5x42.5kg
3x50kg
10x55kg

55kg is currently my 5RM so pressing it TEN times was fun.

Dips
3x5x25kg

"Kroc" Rows
Left: 25x35kg
Right: 20+x35kg (lost count)

Ball Sit-ups
3x15x10kg

Júlíus G. Magnússon
04-27-2010, 07:49 PM
Second 5/3/1 cycle


Back Squat
Week 1: 12 x 110kg -> 154kg 1RM (EPR)
Week 2: 7 x 115kg -> 141kg 1RM
Week 3: 7 x 122.5kg -> 151kg 1RM


Bench Press
Week 1: 10 x 82.5kg -> 110kg 1RM (EPR)
Week 2: 7 x 87.5kg -> 107kg 1RM
Week 3: 5 x 92.5kg -> 107kg 1RM


Deadlift
Week 1: N/A
Week 2: 12 x 132.5kg -> 185kg 1RM (EPR)
Week 3: N/A


Shoulder Press
Week 1: 9 x 50kg -> 65kg 1RM
Week 2: 10 x 52.5kg -> 70kg 1RM
Week 3: 10 x 55kg -> 73kg 1RM (EPR)



Goals for July 1st 2010

Back Squat
Estimated 1RM of 2xBW

Shoulder Press
Estimated 1RM of 0.9xBW (Completed 27/04/10, 73.3kg E1RM at 79.7kg bodyweight; 92%)

Bench Press
Estimated 1RM of 1.5xBW

Deadlift
Estimated 1RM of 200kg

Chin-up
1RM of +0.5xBW

Fat Gripz Deadlift
5xBW

Júlíus G. Magnússon
04-29-2010, 04:43 PM
29/04/10

Deload week.

5/3/1 Back Squat
5 x 60kg
5 x 70kg
5 x 80kg

5/3/1 Bench Press
5 x 40kg
5 x 50kg
5 x 60kg

Chin-ups
3 x 10

Knees-to-elbows
3 x 10

Deload week is boring. Might end up doing something stupid tomorrow.

Júlíus G. Magnússon
04-30-2010, 03:42 PM
30/04/10

Squat Clean
1 x 80kg
1 x 85kg
1 x 90kg
1 x 100kg (PR)
0 x 102.5kg

Failed 102.5kg because I pulled it too high (or squatted too deep under it) and it came crashing down on my shoulders too hard for me to catch it.


"Diane"
21 - 15 - 9 reps:
Deadlift 102.5kg
Handstand Push-ups
-
19:46

HSPUs are one of my biggest goats. I've never done close to this many in a workout so, pathetic as this time may be, I was happy to finish in under 20 minutes.

Bodyweight
79.5kg

Júlíus G. Magnússon
05-02-2010, 01:41 PM
Feeling very fatigued/underrecovered. Haven't been taking my deload weeks seriously and I think it's been fucking me up. Taking the next week off completely. Not doing a thing until next Sunday (and posting it here so I won't be tempted to do something stupid). I think some strict rest will probably do me more good than trying to push through this.

Also, dropping the creatine and lowering my D3 intake from 10,000 IU to 5,000 IU per day.

Ryan Secor
05-03-2010, 04:55 PM
Feeling very fatigued/underrecovered. Haven't been taking my deload weeks seriously and I think it's been fucking me up. Taking the next week off completely. Not doing a thing until next Sunday (and posting it here so I won't be tempted to do something stupid). I think some strict rest will probably do me more good than trying to push through this.

Enjoy the time off... do something fun! I'm sure your body will thank you and you'll come back well rested and ready to hit it hard again next cycle.

Júlíus G. Magnússon
05-08-2010, 12:17 PM
Enjoy the time off... do something fun! I'm sure your body will thank you and you'll come back well rested and ready to hit it hard again next cycle.
Yep. Feeling pretty good after a week off. I can feel a noticeable difference in my resting pulse when I'm falling asleep / waking up, so I was definitely due for some rest.


08/05/10

Last night really messed me up. Just had to get moving. Nothing intense or planned really.

Front Squat
5 x 70kg
5 x 80kg
5 x 90kg

21 - 15 - 9 reps:
Dumbbell Thruster (2x35)lb
Kipping Pull-up
-
9:20

Took it REALLY easy on these. Broke all the sets up into two and rested plenty. EVEN SO, I was struggling not to puke for literally half an hour afterwards. Apparently I looked "really pale" as well. Guess I was a little more hung over than I thought.

Bodyweight
78.1kg

Going to mess around a little tomorrow as well, before starting my third 5/3/1 cycle next week.

Júlíus G. Magnússon
05-09-2010, 03:04 PM
09/05/10

Slow Muscle-up Row
5 x 3

Elbow feeling good. Going to give it a couple more weeks until re-introducing muscle-ups.

Fat Gripz Deadlift
5 x 60kg
5 x 62.5kg
4 x 65kg
11 x 50kg

Júlíus G. Magnússon
05-10-2010, 04:15 PM
10/05/10

Apparently, tonight's music theme at the gym was Sunday-afternoon-at-the-old-folk's-home. It shouldn't have affected me this much, but it completely killed me intensity wise.

Kneeling Box Jump
5 x 3 (ascending)

5/3/1 Back Squat
5 x 85kg
5 x 100kg
5 x 115kg

Just one of those days.

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps:
Burpees
Overhead Kettlebell Swing 45lb
-

I hate burpees.

Júlíus G. Magnússon
05-12-2010, 11:37 AM
12/05/10

Afternoon:

5/3/1 Bench Press
5 x 65kg
5 x 75kg
8 x 85kg

Would have gone for ten if I had a spotter.

Chin-ups
3 x 5 x 17.5kg

"Grace"
30 Clean and Jerk 62.5kg
-
Double clicked the start/stop button on my phone

Couldn't find my "groove." Usually I power clean straight into a push press. This time I was muscle cleaning and push jerking which took me twice as long.


Evening:

C2 Row
20/10 x 8: 887m (PR)

Paced, but not heavily. Just made sure to stay slightly above 1:40/500m so I wouldn't burn out.

Júlíus G. Magnússon
05-14-2010, 04:38 PM
14/05/10

Tonight I was the victim of what appears to be an elaborate conspiracy to keep me from sleeping. Managed about 3-4 hours total. Never more than an hour consecutive.


Afternoon:

5/3/1 Deadlift
5 x 100kg
5 x 115kg
8 x 130kg

Front Squat
5 x 72.5kg
5 x 82.5kg
5 x 92.5kg

5 rounds:
10 Box Jumps (24" plus a 20kg bumper)
20 Russian Kettlebell Swings 45lb
-
8:25

Those box jumps were BRUTAL after the squats and deads.


Evening:

C2 Row
30/30 x 10: 1551m

Júlíus G. Magnússon
05-15-2010, 03:18 PM
15/05/10

Strict Muscle-up
1
1
1

Elbow still felt good after this. Really happy about that. Icing it just in case, though.

5/3/1 Shoulder Press (touch and go)
5 x 40kg
5 x 45kg
5 x 52.5kg

Dips
3 x 5 x 26.25kg

“Kroc” Row
Left: 26 x 37.5kg
Right: 20 x 37.5kg

Grip was off balance and awkward on the right handed rows.

Ball Sit-ups
3 x 20 x 10kg

Bodyweight
78.9kg

Júlíus G. Magnússon
05-18-2010, 06:59 AM
18/05/10

Kneeling Box Jump
5 x 2 (ascending)

5/3/1 Back Squat (belt)
3 x 92.5kg
3 x 107.5kg
10 x 120kg (EPR)

Júlíus G. Magnússon
05-19-2010, 07:31 PM
19/05/10

5/3/1 Bench Press
3 x 70kg
3 x 80kg
6 x 90kg

Chin-ups
3 x 5 x 18.75kg

15 - 12 - 9 reps:
Squat Clean 62.5kg
Ring Dips
-
11:53 (PR)

I hate squat cleans.

Júlíus G. Magnússon
05-21-2010, 03:22 PM
21/05/10

5/3/1 Deadlift (touch and go)
3 x 105kg
3 x 120kg
3 x 135kg
3 x 145kg
3 x 152.5kg (3RM PR)

Front Squat
5 x 75kg
5 x 85kg
5 x 95kg (5RM PR)

I had planned on a metcon, but having PR'd on deadlifts and front squats in the same workout, anything more would have just been stupid and counterproductive.

Júlíus G. Magnússon
05-22-2010, 12:08 PM
22/05/10

5/3/1 Shoulder Press (touch and go)
3 x 42.5kg
3 x 47.5kg
6 x 55kg

Dips
3 x 5 x 27.5kg (5RM PR)

“Kroc” Row
Left: 20 x 40kg
Right: 25 x 40kg

“Ball” Sit-ups
3 x 10 x 15kg

Júlíus G. Magnússon
05-25-2010, 03:03 PM
25/05/10

5/3/1 Back Squat (belt)
5 x 100kg
3 x 112.5kg
8 x 125kg (5RM PR)

Back Lever / Front Lever (spotted)
3 x 30s/30s

Júlíus G. Magnússon
05-26-2010, 09:13 PM
26/05/10

5/3/1 Bench Press
5 x 75kg
3 x 85kg
4 x 95kg

Chin-ups
4 x 20kg

Reyni og Jósep ađ kenna.

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps:
Power Clean 75% Bodyweight (60kg/78.9kg)
Kipping Pull-up
-
15:34

This just messed up my low back (in a good way).

Not happy about failing those chin-ups so early. Especially since I've done 21.25kg for a set of five before. I think I'll switch to pull-ups and see how far 3 x 5 takes me.

Júlíus G. Magnússon
05-29-2010, 01:12 PM
27/05/10

Power Clean
3 x 60kg
3 x 70kg
3 x 80kg
3 x 90kg (3RM PR)

5/3/1 Deadlift (touch and go)
5 x 112.5kg
3 x 127.5kg
5 x 142.5kg

Front Squat
5 x 77.5kg
5 x 87.5kg
5 x 97.5kg (5RM PR)

Júlíus G. Magnússon
05-30-2010, 02:15 PM
28/05/10

5/3/1 Shoulder Press (touch and go)
5 x 45kg
3 x 52.5kg
6 x 57.5kg (5RM PR)

Dips
3 x 5 x 28.75kg (5RM PR)

“Kroc” Row
Left: 20 x 42.5kg
Right: 20 x 42.5kg

Pussied out at 20 reps.

“Ball” Sit-ups
3 x 15 x 15kg

Not looking forward to the deload week.

Júlíus G. Magnússon
06-04-2010, 02:48 PM
Deload week.


01/06/10

5/3/1 Back Squat
5 x 60kg
5 x 70kg
5 x 80kg

5/3/1 Bench Press
5 x 40kg
5 x 50kg
5 x 60kg

Muscle-up Row
5 x 5



03/06/10

5/3/1 Deadlift (touch and go)
5 x 60kg
5 x 80kg
5 x 100kg

5/3/1 Shoulder Press (touch and go)
5 x 20kg
5 x 30kg
5 x 40kg

Muscle-up Row
5 x 5



Third 5/3/1 cycle

Back Squat
Week 1: N/A
Week 2: 10 x 120kg -> 160kg 1RM (EPR)
Week 3: 8 x 125kg -> 158.3kg 1RM

Bench Press
Week 1: 8 x 85kg -> 107.6kg 1RM
Week 2: 6 x 90kg -> 108kg 1RM
Week 3: 4 x 95kg -> 107.7kg 1RM

Deadlift
Week 1: 8 x 130kg -> 164.6kg 1RM
Week 2: N/A
Week 3: 5 x 142.5kg -> 166.2kg 1RM

Slacked on the deadlifts this cycle.

Shoulder Press
Week 1: N/A
Week 2: 6 x 55kg -> 66kg 1RM
Week 3: 6 x 57.5kg -> 69kg 1RM



Goals update

Back Squat
Estimated 1RM of 2xBW (Completed 18/05/10, 160kg E1RM at 78.9kg bodyweight; 202%)

Shoulder Press
Estimated 1RM of 0.9xBW (Completed 27/04/10, 73.3kg E1RM at 79.7kg bodyweight; 92%)

Bench Press
Estimated 1RM of 1.5xBW (currently at 110kg)

Deadlift
Estimated 1RM of 200kg (currently at 185.4kg)

Chin-up
1RM of +0.5xBW (currently at 30kg)

Fat Gripz Deadlift
5xBW (currently at 3x70kg)

Júlíus G. Magnússon
06-06-2010, 06:59 PM
06/06/10

Strict Muscle-up (rings out at the bottom)
3 x 1

All fast and easy. Elbow felt good. If it feels this good tomorrow I'm going to start adding some more volume on these.

"Mustafa Abu al-Yazid"
4 rounds for time:
200m Row
12 Thrusters 45kg
-
Too fucked up to hear or care what my time was at the end

This workout is ridiculous. The only time I ever felt so bad was after Linda. I really tried to quit after three rounds but I was literally dragged over to the rowing machine and strapped to it so I finished all four rounds.

Júlíus G. Magnússon
06-08-2010, 05:02 AM
08/06/10

Fucking ridiculously sore from Mustafa. Glutes, hamstrings, quads... everything's just toasted.

5/3/1 Back Squat
5 x 90kg
5 x 102.5kg
5 x 117.5kg

Too sore to push it so I didn't bother using a belt.

3 rounds:
Dragon Flag - 3 half reps + 2 negatives
Wall Walks - 20 reps (10/hand)

10 rounds for time:
3 Hang Power Cleans 60kg
6 Push-ups
9 Squats
-
7:29

Júlíus G. Magnússon
06-09-2010, 05:47 AM
09/06/10

Yesterday my legs were ridiculously sore. I miss those simpler times because now I'm sore EVERYWHERE.

5/3/1 Bench Press
5 x 67.5kg
5 x 77.5kg
7 x 87.5kg

That last set was all out, but my triceps were all fucked up (wall walks yesterday?) so it still sucked.

Chin-ups
4 x 3 x 45lb
2 x 45lb

Not happy.

Handstand Walks
Crappy - I've been neglecting handstand work so this was pretty awkward.

3 rounds for time:
Kettlebell Bear Walk (across the kettlebell room) 45lb kettlebells
25 Box Jumps 24"
30 Russian Kettlebell Swings 45lb
-
13:33

Bodyweight
79.4kg

Júlíus G. Magnússon
06-11-2010, 09:02 AM
11/06/10

Hamstrings and triceps are still sore and really tight.

Power Clean
3 x 70kg
3 x 80kg
(1+0+0) x 92.5kg

Warming up, 60kg already felt really heavy so I went back and warmed up more and did some more mobility stuff. After that things felt a little better, but every set just felt too heavy.

5/3/1 Deadlift
5 x 102.5kg
1 x 117.5kg

Not today. 117.5kg felt like 155kg. Probably the fucked up hamstrings...

3 rounds:
Hollow - 35s
Arch - 35s

Today was just one of those days, I guess. I'm going back tomorrow and repeating this workout.

Not sure what's wrong with my hamstrings, though... or why they're so ridiculously tight and sore.

Júlíus G. Magnússon
06-13-2010, 06:52 AM
13/06/10

Gym closed early yesterday so I didn't make it. Good thing, really, since my hamstrings were still kinda fucked up. They're better now, but not quite there yet.

5/3/1 Shoulder Press (touch and go)
5 x 40kg
5 x 47.5kg
5 x 52.5kg

5/3/1 Deadlift (touch and go)
5 x 102.5kg
5 x 117.5kg
5 x 132.5kg

Dips
3 x 5 x 30kg (5RM PR)

Front Squat
5 x 80kg
5 x 90kg
5 x 100kg (5RM PR)

"Ball" Sit-ups
3 x 20 x 15kg

Skipped the gymnastics, power cleans and conditioning because I basically had to fit two workouts into one. Saving that power clean PR for next week.

Júlíus G. Magnússon
06-15-2010, 04:40 PM
15/06/10

5/3/1 Back Squat (belt)
3 x 100kg (rounded up from 97.5kg)
3 x 110kg
3 x 125kg

I was shooting for 10 reps at 125kg, but three reps in I was getting dangerously close to literally pooping my pants so I racked it.

4 rounds:
L-sit, Max
Back Lever (one legged), Max

3 rounds for time: (using a 35lb kettlebell)
10 Russian Swing Left 35lb
10 Russian Swing Right 35lb
10 Clean and Push Press Left 35lb
10 Clean and Push Press Right 35lb
10 Snatch Left 35lb
10 Snatch Right 35lb
-
12:20

Good Morning
5 x 10 x 20kg

Bodyweight
78.7kg

Júlíus G. Magnússon
06-16-2010, 06:04 AM
16/06/10

Strict Muscle-up (rings out at the bottom)
2 x 2 (PR)

5/3/1 Bench Press
3 x 72.5kg
3 x 82.5kg
3 x 92.5kg

“Ţrír-fimm-sjö”
5 rounds:
3 Handstand Push-ups
5 Power Cleans 70kg
7 Chest-to-bar Pull-ups
-
12:41

Skin-the-cat (10sec stretch at the bottom)
2 x 2

Júlíus G. Magnússon
06-19-2010, 03:04 AM
19/06/10

My left shoulder hurts.

5/3/1 Deadlift (touch and go)
3 x 110kg
3 x 125kg
Had to go take a crap
1 x 125kg
12 x 140kg (EPR - 195.9kg)

Grip gave out on the thirteenth rep (mixed grip). Big PR nonetheless. Though one more rep and I would have made my goal of a 200kg estimated max.

Júlíus G. Magnússon
06-20-2010, 07:51 AM
20/06/10

Shoulder still hurting. Only doing the minimum reps on press/bench this next week and dropping pressing assistance stuff.

5/3/1 Shoulder Press (touch and go)
3 x 45kg
3 x 50kg
3 x 57.5kg

Júlíus G. Magnússon
06-22-2010, 11:22 AM
22/06/10

5/3/1 Back Squat (belt)
5 x 102.5kg
3 x 117.5kg
5 x 130kg (5RM PR)

5 rounds:
Fat Gripz Deadlift: 10 x 50kg
Good Morning: 10 x 40kg
L-sit: Max

Good workout.

Júlíus G. Magnússon
06-23-2010, 08:33 AM
23/06/10

5/3/1 Bench Press
5 x 77.5kg
3 x 87.5kg
1 x 97.5kg

Took it easy because of the shoulder. It didn't feel too bad during the bench, mostly just hurts when I lift my left arm above shoulder height.

3 rounds:
Spotted Back Lever: 40s
Spotted Front Lever: 40s

4 rounds for time:
10 Ring Push-ups
20 Russian Kettlebell Swings 45lb
30 Double-unders
-
8:00

Bodyweight
79.8kg

Júlíus G. Magnússon
06-29-2010, 08:54 PM
Moved my deload/rest week up and just rested while I moved and found a new gym.


28/06/10

Deadlift
Worked up to a couple of moderate singles

I didn't have access to my 5/3/1 spreadsheet so I wasn't sure which weights to use today. Worked up to a moderate single instead. This gym doesn't have a platform or bumpers, so I kept things pretty light.

Good Morning
5 x 10 x 45kg

"Kroc" Row
Left: 25 x 35kg
Right: 25 x 35kg

These dumbbells have thicker handles than I'm used to.

Júlíus G. Magnússon
07-01-2010, 07:38 AM
30/06/10

Shoulder feeling crappy, still.

5/3/1 Shoulder Press
5 x 50kg
3 x 55kg
1 x 60kg

Didn't have access to my spreadsheet, so I guessed the weights I was supposed to hit. Shoulder feels weak and a bit awkward, but still, better than it has been feeling.

Thruster
4 x 10 x 50kg
6 x 50kg*

*Racked it after six reps on the last set because things were getting shaky and I didn't want to risk dumping the metal plates on the middle of the floor (no platform) in my new gym.

Júlíus G. Magnússon
07-03-2010, 09:55 AM
03/07/10

5/3/1 Back Squat (belt)
5 x 92.5kg
5 x 107.5kg
5 x 122.5kg
15 x 70kg (no belt)

A1.
Good Morning
5 x 10 x 50kg

A2.
Fat Gripz Deadlift
3 x 10 x 50kg
2 x 9 x 50kg*

*Thicker bar and smaller diameter plates than at my old gym. Forearms are TRASHED.

Júlíus G. Magnússon
07-04-2010, 03:29 PM
04/07/10

5/3/1 Bench Press
5 x 67.5kg
5 x 77.5kg
5 x 87.5kg
10 x 67.5kg (wide grip)

I think I'll back up on the pressing movements. Shoulder is getting close to normal again, but pressing movements feel really weak.

"Halla"
3 rounds for time:
400m Row
15 Dumbbell Push Press (2x20)kg
-
9:48

Júlíus G. Magnússon
07-06-2010, 11:42 AM
06/07/10

5/3/1 Deadlift (touch and go)
5 x 105kg
5 x 120kg
5 x 140kg (rounded up from 137.5kg)
20 x 105kg

Swim (skriđsund)
15 x 25m

Ola Persson
07-07-2010, 04:07 AM
Fat Gripz Deadlift

Hi, I'm also doing 5/3/1 and recently ordered some Fat Gripz. Did a search here and noticed that you use them the way I'm planning too - Fat Gripz DL and BP as assistance to my DL and BP.

I also noticed that your weight % doing Fat Gripz DL assistance work compared to your working set load is relatively low. Is this something you would recommend?

Júlíus G. Magnússon
07-07-2010, 07:05 PM
Hi, I'm also doing 5/3/1 and recently ordered some Fat Gripz. Did a search here and noticed that you use them the way I'm planning too - Fat Gripz DL and BP as assistance to my DL and BP.

I also noticed that your weight % doing Fat Gripz DL assistance work compared to your working set load is relatively low. Is this something you would recommend?
The percentage probably seems low because grip has always been a big weakness of mine. I mean, I wish I could use a higher percentage, but this is basically all I can manage while still keeping the reps high (~10). When I go lower reps, I don't really feel like I'm getting much out of it (thought I try to fit some lower rep Fat Gripz work in every once in a while) so I just stick to 5x10s mostly.

So, if you can handle heavier weights with the Fat Gripz, definitely go ahead and up the weight.

Ola Persson
07-08-2010, 07:26 AM
OK! I Guess my grip is as weak as yours and I'll be forced to lower my weights too. Thanks!

Júlíus G. Magnússon
07-09-2010, 03:28 PM
08/07/10

5/3/1 Shoulder Press*
5 x 40kg
5 x 47.5kg
5 x 52.5kg
10 x 40kg

*Did a set of 5 strict chin-ups after all sets (including warm-up sets). Easing into pull-ups because of the shoulder.

Swim (skriđsund)
5 x 50m

I dropped the shoulder press training max down a bit, but I was still barely getting the required reps. Afterwards my shoulder was complaining a little. Fun stuff.


09/07/10

Swim (skriđsund)
25m
50m
75m
50m
25m
50m
75m
50m
25m

Júlíus G. Magnússon
07-11-2010, 08:18 PM
11/07/10

5/3/1 Back Squat
3 x 95kg
3 x 110kg
5 x 122.5kg

Wanted to go all out today, but didn't because all this gym has is a squat stand with no safety pins and no bumpers.

A1.
Good Morning
5 x 10 x 52.5kg

A2.
Fat Gripz Deadlift
(10, 10, 8, 10, 6) x 52.5kg

Bodyweight
78.5kg

Júlíus G. Magnússon
07-12-2010, 08:24 PM
12/07/10

Swim (skriđsund)
12 x 50m

Júlíus G. Magnússon
07-13-2010, 02:28 PM
13/07/10

5/3/1 Bench Press
3 x 65kg
3 x 75kg
5 x 85kg
10 x 65kg (wide grip)

Dropped the weight way down and took it easy.

21-15-9 reps:
Dumbbell Thruster 2x16kg
Kipping Pull-up

Went slow and was very careful with my shoulder - felt good during, slight discomfort right now, an hour or so later.

Swim (skriđsund)
3 x 100m

Júlíus G. Magnússon
07-16-2010, 07:34 PM
16/07/10

5/3/1 Deadlift
3 x 112.5kg
(3 x 120kg) - wrong loading
3 x 130kg
3 x 145kg

10/50-8/40-6/30-4/20-2/10 reps for time:
Deadlift 110kg
Push-ups
-
Messed up the timing, but intensity was high throughout the workout so I don't care

Shoulder's been feeling crappy since the thruster/pull-up thing.

Júlíus G. Magnússon
07-19-2010, 09:13 PM
19/07/10

5/3/1 Shoulder Press
3 x 45kg
3 x 50kg
3 x 55kg

Chin-ups
3 x 5kg
3 x 10kg
3 x 15kg
3 x 17.5kg
3 x 20kg

C2 Row
1000m

Swim (skriđsund)
12 x 50m

Shoulder hurts at the bottom of the presses. I need to reevaluate this. It's starting to feel less and less like the minor annoyance I was hoping it would be and more and more like an injury.

Júlíus G. Magnússon
07-20-2010, 04:07 PM
20/07/10

Bodyweight
77.4kg

5/3/1 Back Squat (belt)
5 x 100kg
3 x 115kg
1 x 130kg

21-15-9 reps for time:
Back Squat Bodyweight (80kg/77.4kg)
500m run (treadmill)
-
19:25

Found out the hard way during this workout that two out of four treadmills work and only one of those displays distance traveled.

Júlíus G. Magnússon
07-21-2010, 12:08 PM
21/07/10

For time:
50 Russian Kettlebell Swing 1.5pood
500m Run
50 Double-unders*
40 Russian Kettlebell Swing 1.5pood
400m Run
40 Double-unders*
30 Russian Kettlebell Swing 1.5pood
300m Run
30 Double-unders*
20 Russian Kettlebell Swing 1.5pood
200m Run
20 Double-unders*
10 Russian Kettlebell Swing 1.5pood
100m Run
10 Double-unders*
-
30:12

*Jump rope was way too short (and heavy) - spent at least half the time on double-unders, while normally, with a better rope, I would breeze through them. Yeah, yeah, excuses.

Júlíus G. Magnússon
07-22-2010, 06:47 PM
22/07/10

5/3/1 Bench Press
5 x 70kg
3 x 80kg
1 x 90kg

4 rounds for reps:
Bench Press Bodyweight (80kg/77.4kg)
Strict Pull-up
-
5/7, 5/7, 5/7, 5/7
-
48

Shoulder's complaining. I could tell this was a bad idea from the start of the first round but I was too stupid to quit.

Júlíus G. Magnússon
07-26-2010, 04:27 PM
26/07/10

This is my last workout for a while.

5/3/1 Deadlift (touch and go)
5 x 120kg
3 x 137.5kg
4 x 152.5kg

Grip gave out after the fourth rep. Much thicker and more slippery bar than I've grown used to. Would have had at least 5-6 reps (and a new 5RM) with a proper bar.

L-sit
3 x Max

Swim (skriđsund)
25m
50m
75m
100m
75m
50m
25m

Júlíus G. Magnússon
08-06-2010, 02:14 PM
29/07/10

Bodyweight
78.7kg


05/08/10

Bodyweight
75.6kg

Dropped over 3kg in one week working at sea (with limited sleep and not a lot of food). Haven't been this light for a long while. Even so, I'm feeling fat and weak.


06/08/10

Light workout before going out again for another 7-10 days.

Deadlift
3 x 100kg
3 x 110kg
3 x 120kg
3 x 130kg
3 x 140kg

Front Squat
3 x 60kg
3 x 70kg
3 x 80kg
3 x 90kg

Chin-ups
3 x 5kg
3 x 7.5kg
3 x 10kg
3 x 12.5kg
3 x 15kg

Shoulder still doesn't like pressing movements. Haven't been able to rest it properly.

Júlíus G. Magnússon
08-15-2010, 05:42 PM
14/08/10

I've got two days on shore before leaving for another week or so.

Bodyweight
74.6kg

Front Squat
5 x 80kg
5 x 82.5kg
5 x 85kg
5 x 87.5kg
5 x 90kg

C2 Row
2,000m (light pace)

I was going to do more, but my working hours have been so fucked up, leaving me with 1-3 hours of sleep here and there, I'm exhausted. That and my shoulder still isn't much better (too much carrying stuff, pulling on ropes, etc.).

Júlíus G. Magnússon
08-19-2010, 02:14 PM
19/08/10

Back home.

5/3/1 Deadlift
5 x 100kg
5 x 120kg
5 x 135kg

3 rounds for time:
20 Box Jumps 24"
20 Russian Kettlebell Swings 62lb
20 Abmat Sit-ups
20 Squats
-
11ish minutes

Júlíus G. Magnússon
08-20-2010, 01:43 PM
20/08/10

Power Clean
A few singles at 80kg

Haven't cleaned in a couple of months so I kept things light.

Glute-ham Raise
Several sets of two reps

Haven't done these before, messed around with the settings on the GHD. Wasn't expecting to be able to do one, much less several sets of two, so that's good.

3 rounds:
4-5 Dragon Flag Negatives
6 Kosaka (spelling?) Pistols

21 - 15 - 9 reps for time:
Calorie Row
Hang Power Clean 50kg
-
9:34

Júlíus G. Magnússon
08-23-2010, 08:27 AM
23/08/10

5/3/1 Back Squat (belt)
5 x 90kg
5 x 102.5kg
5 x 115kg

Squats feel weak.

Glute-ham Raise
5
5
10

Read up on the movement a little and went from 2 reps to 10 reps.

3 rounds:
10 GHD Sit-up
10 Pistols

3 rounds for score:
C2 Rower Fish Game (4:00)
-
1005/1005/930

Júlíus G. Magnússon
08-25-2010, 08:45 AM
24/08/10

Visited a gym that had chains and bands.

Deadlift
Some reps with various weights and chains

L-sit
A few sets of 10 seconds weighted with some chains (less than perfect form though)

3 rounds for time:
10 Back Squats 50kg + some chains
10 Band Sprints
10 GHD Back Extensions with chains around neck
-
8:45

Júlíus G. Magnússon
08-27-2010, 04:33 AM
26/08/10

Power Clean
Some light triples

3 rounds:
6 Forward Roll into a Pistol
5 Kip-ups

3 rounds (first two with a 30lb vest, last one without) for time:
Run 200m
15 Double-unders
Run 200m
15 Russian Kettlebell Swings 1.5pood
-
13:03

Weighted double-unders? Not fun. Brutal workout though. Worth repeating in the future.

Júlíus G. Magnússon
08-30-2010, 07:31 AM
29/08/10

5/3/1 Deadlift (touch and go)
3 x 112.5kg
3 x 127.5kg
4 x 142.5kg

Back was rounding on the fourth rep so I stopped. My deadlift seems to have dropped way down. Fun stuff.

4 rounds:
5 Shoulder Press 20kg
5 Chin-ups

Slowly introducing some shoulder work.

Glute-ham Raise
3 x 8

3 rounds:
10 GHD Sit-ups
10 Pistols

Júlíus G. Magnússon
08-30-2010, 03:47 PM
30/08/10

Front Squat
Worked up to a moderate triple
10x60kg

3 rounds:
3 Dragon Flag Negatives
10 Ruggubátar

3 rounds for time:
Sprint 100m
40 Double-unders
Sprint 100m
~20m Standing Broad Jumps
~20m Walking Lunges
-
11:05

Brutal.

Júlíus G. Magnússon
09-01-2010, 04:40 PM
01/09/10

Back Squat (belt)
3 x 92.5kg
3 x 105kg
5 x 117.5kg
20 x 70kg (high bar, no belt)

Pissed at how much my strength has dropped.

Good Morning
3 x 8 x 60kg

3 rounds:
6 Kosaka (spelling?) Pistols
6 Strict Toes-to-bar

3 rounds for time:
20 One-legged Dumbbell Deadlift 2 x 22.5kg
60m Hurdle (8 x 33" jumps)
60m Sprint back
-
9:05

Júlíus G. Magnússon
09-05-2010, 06:15 PM
03/09/10

Forgot to post this workout so this info may not be 100% accurate.

Power Cleans
Some "moderate" triples*

*Moderate in the sense that the weight should have been easy but my hamstrings were so toasted it was really tough to get up.

GHD Back Extensions
3 x 10 with the heaviest chain around my neck I could find

3 rounds:
20s L-sit (first 10s with a 2.5kg in a band hanging from ankles, last 10s unweighted)
10 Back Neck Bridge Rolls
10 Front Neck Bridge Rolls

3 rounds for time:
10 Jump-over-a-box-into-a-pistol
20 Anchored Medicine Ball Sit-ups throwing a ~5kg ball at partner
30 Double-unders
-
11ish minutes



05/09/10

5 rounds:
10 Shoulder Press 20kg
5 Chin-ups

Shoulder is feeling good, just have to be careful not to do stupid shit for a while now, I think.

3 rounds:
3 Dragon Flags (2 partials + 1 negative)
5 Kip-ups

Started a metcon but quit halfway through the first round because my grip and hamstrings were begging for mercy and I have deadlifts tomorrow. - It was a choice between an okay conditioning session today and a crappy deadlift session tomorrow or no conditioning today and a chance at a good deadlift session tomorrow. I think I made the right choice, though quitting sucks balls.

Júlíus G. Magnússon
09-06-2010, 02:32 PM
06/09/10

5/3/1 Deadlift (touch and go)
5 x 120kg
3 x 135kg
3 x 150kg

I was going for 6, but I started rounding my back so I dropped it after 3 reps. Not a PR, but all in all a good workout, considering how toasted my hamstrings were and how much warm-up I needed before being able to get into a proper starting position.

3 rounds:
35/25/20s L-sit
5 Pull-ups*

*My shoulder feels good as long as I go slow and keep a narrow grip.

10/50 – 8/40 – 6/30 – 4/20 – 2/10 reps for time:
Hang Power Clean 50kg
Double-unders
-
10ish minutes

Embarrassed about my time here. Spent about 5 minutes on the first round of double unders. Not quite sure what happened but the other rounds were smooth. Going back to this one sometime in the future for revenge.

Júlíus G. Magnússon
09-12-2010, 08:41 PM
10/09/10

A little late with this one. Been dealing with a slight fever and upset stomach the last couple of days so no workouts.

5/3/1 Back Squat (belt)
5 x 100kg
3 x 112.5kg
1 x 125kg
10ish x 90kg (high bar, no belt)

Felt like crap. PR for 125kg is 8 reps, and 1 rep was a struggle today. Combination of barely eating anything and feeling under the weather for the last few days. Still sucks.

3 rounds:
1:00 Hollow Body with 1.25kg plate between feet
1:00 Arched Body with 1.25kg plate between feet
5 Chin-ups

6 rounds for time:
5 Toes-to-bar
10 Push-ups
15 Squats
20 Double-unders
-
12:06

Those push-ups were tough after weeks of no real pushing movements due to the shoulder. Shoulder felt okay during (not great) but has been feeling good since.

Júlíus G. Magnússon
09-14-2010, 04:30 PM
13/09/10

Light day.

5 rounds:
8 Chin-ups
8 Shoulder Press 30kg
8 Pistols

Shoulder's feeling good as long as I go slow on the chin-ups with a narrow grip.

Bodyweight
75.6kg

Workout got cut short here because I had to leave.


14/09/10

Light day.

Power Clean
5 x 3 x 75kg

Deadlift
5 x 110kg
5 x 120kg
5 x 130kg

3 rounds:
30/25/20s L-sit
5 Kip-ups

Kip-ups felt like crap today, took me a while to get all the reps in.

12:00 of:
5 Deadlift 45kg
5 Hang Power Clean 45kg
5 Front Squat 45kg
5 Burpee Box Jump

Júlíus G. Magnússon
09-17-2010, 03:57 PM
17/09/10

Light day. Still feeling like crap.

Back Squat
5 x 80kg
5 x 90kg
5 x 100kg

5 rounds:
5 Pull-ups
5 Ring Dips
5 Glute-ham Raises

C2 Row
1,000m - Easy pace

Júlíus G. Magnússon
09-19-2010, 01:59 PM
19/09/10

Light day. Last one.

Power Clean
7 x 2 x 80kg

5 rounds:
10 GHD Sit-ups
10 Pistols

C2 Row
10 x 40:20 - 1,727m (light/moderate pace)

Bodyweight
73.5kg

Júlíus G. Magnússon
09-22-2010, 11:43 AM
21/09/10

Front Squat
3 x 60kg + 3 Box Jumps
3 x 80kg + 3 Box Jumps
3 x 85kg + 3 Box Jumps
3 x 90kg + 3 Box Jumps
3 x 90kg + 3 Box Jumps
3 x 90kg + 3 Box Jumps

3 rounds:
10 Chin-ups
15 GHD Hip Extension

Happy about getting three unbroken sets of 10 deadhang chin-ups after all the shoulder problems.

No conditioning because... I didn't feel like it.

Júlíus G. Magnússon
09-22-2010, 02:40 PM
22/09/10

Shoulder Press
5 x 5 x 40kg

Building up from here.

5 rounds:
3 Toes-to-bar + Slow Negative
10 Back Squat 70kg

My left shoulder didn't like the toes-to-bar for some reason. Getting really tired of this shit.

3 rounds for time:
21 Russian Kettlebell Swing 1.75pood
15 C2 Row (Calories)
9 Box Jumps
-
9:19

Need to stop resting so much during the transitions.

Júlíus G. Magnússon
09-24-2010, 02:35 PM
23/09/10

Deadlift
5 x 107.5kg
5 x 122.5kg
5 x 140kg

GHD Back Extension
3 x 15 x 13.4kg (chain behind neck)

20 rounds:
Forward roll into a pistol
Kosaka pistol
Pistol into backwards roll

Júlíus G. Magnússon
09-25-2010, 11:01 AM
24/09/10

A1. Shoulder Press
5 x 5 x 42.5kg

A2. Chin-ups
5 x 5

Shoulder is feeling good, albeit weak.

3 rounds:
5 Press to Headstand
1 VERY Slow Pull-up (20-30s)
1 VERY slow Chin-up (20-30s)

Finished up with a metcon too silly to mention (balance boards and machines were involved) and some plate juggling.

Júlíus G. Magnússon
09-26-2010, 11:41 AM
25/09/10

Power Clean
? x 2 x 82.5kg

Hip Strech/Activation... Thingie
20/side
15/side
10/side

Rope Climb
3 x ~25-30'

4 rounds:
25 Squats
100m Sprint
100m Backwards Run

Júlíus G. Magnússon
09-28-2010, 01:27 PM
27/09/10

Back Squat (belt)
5 x 90kg
5 x 102.5kg
5 x 117.5kg

My squats are sucking balls lately.

A1. Fat Gripz Deadlift
10 x 55kg
9 x 55kg
10 x 55kg
10 x 55kg
9 x 55kg

A2. Lunges
5 x 10 x 55kg

3 rounds:
5 Kip-ups
10sec Scorpion

Júlíus G. Magnússon
09-29-2010, 03:53 PM
28/09/10

A1. Shoulder Press
5 x 5 x 45kg

A2. Pull-ups
5 x 5

Presses and pull-ups feel good, but reaching and carrying something at an awkward angle still hurts. Going to keep progressing like this.

GHD Sit-ups
3 x 15

10 - 9 - ... - 1 reps for time:
Deadlift 60kg
Push-ups
-
4:53

Bodyweight
74.2kg

Júlíus G. Magnússon
09-30-2010, 12:35 PM
29/09/10

3 rounds:
10 Back Neck Bridge Rolls
10 Front Neck Bridge Rolls
3 per side x (1 Pistol into 3 slow roundhouse kick stretches)

5 rounds for time:
5 Power Clean 65kg
10 Box Jump
15 Back Extension
-
11:08

Finished up with pinch grip farmer carries.

Júlíus G. Magnússon
10-02-2010, 11:00 AM
01/10/10

Rest.

Took a ~30 minute walk followed by ~45 minutes of stretching.

Bodyweight
73.4kg




02/10/10

A1. Deadlift
3 x 115kg
3 x 130kg
3 x 147.5kg
3 x 147.5kg
3 x 140kg

Double bodyweight for two triples. (Never done more than a single at double bodyweight before.)

A2. Handstand Push-ups
5 x 3

Handstand push-ups felt surprisingly good.

Back Squat
3 x 8 x 80kg

Júlíus G. Magnússon
10-04-2010, 04:58 PM
03/10/10

Rest. Unplanned. Sore from Deadlifts and just really didn't feel like working out. Spent about an hour on the foam roller and upper body stretches instead.




04/10/10

Box Jumps
6 x 2 (ascending)

Front Squats
1 x 70kg
1 x 80kg
1 x 85kg
1 x 90kg
1 x 95kg
1 x 100kg

The plan was to do 3-5 singles at 100kg but I was running out of time.

"Christine"
3 rounds for time:
500m C2 Row
12 Deadlift BW (75kg/73.4kg)
21 Box Jumps 24"
-
14:38

Júlíus G. Magnússon
10-07-2010, 04:57 PM
05/10/10

~15min upper body stretching.

A1. Bench Press
? x 60kg
? x 70kg
1 x 75kg
1 x 80kg
1 x 85kg
5 x 70kg

First time benching in a long time. My shoulder didn't like it at all, I should have stopped after the first set but I was being stubborn and stupid. Mostly stupid.

A2. Pull-ups
5 x 3

5 rounds:
5 Kip-ups
10 Pistols

3 rounds for time:
400m Run (treadmill)
30 Russian Dumbbell Swings 25kg
30 Double-unders




06/10/10

Rest. Feverish, runny noise, generally feeling like crap.




07/10/10

Still feeling a little sick, so I didn't do my squats today. Should be good for tomorrow, though.

~20min walk

A1. Power Clean
3 x 60kg
3 x 70kg
1 x 80kg
1 x 82.5kg
1 x 85kg
1 x 87.5kg
1 x 90kg

A2. Handstand Push-up
7 x 3

5 rounds:
200m C2 Row
90sec Rest

That. Sucked.

~45min stretching (whole body).

Júlíus G. Magnússon
10-08-2010, 12:29 PM
08/10/10

~10min of foam rolling + Starrett's "5 way shoulder" thing.

Back Squat (belt)
3 x 95kg
3 x 110kg
5 x 122.5kg

The last few squat sessions have felt like crap. I have no hip drive at all anymore. I feel like I'm going down, stopping and then going back up.

Snatch-grip Deadlift
8 x 60kg
8 x 70kg
8 x 80kg

First time doing these and they SUCK. Definitely going to be doing more of them.

4 rounds:
30sec Spotted Handstand
5 Inverted Knee Hangs

Sprints
6 x 60m*

*I THINK it was 60m. It was 60ish meters anyway. I'm not 100% sure about the the track markings.

A1. Fat Gripz Pull-ups
5
5

A2. Fat Gripz Chin-ups
5
5

Júlíus G. Magnússon
10-09-2010, 11:07 AM
09/10/10

~10min of foam rolling + Starrett's "5 way shoulder" thing.

A1. Shoulder Press
5 x 5 x 47.5kg

A2. Chin-ups
5 x 5

~10min of stretching and foam rolling

Kip-ups
40 reps total

Júlíus G. Magnússon
10-10-2010, 12:35 PM
10/10/10

Sore abs and hamstrings.

Starrett's "5 way shoulder" thing + ~10min of foam rolling.

Rope Climbs
Some messing around with regular climbs, weighted climbs and L-sit climbs.

Hill Sprints (Kópavogskirkjubrekkan)
44sec (30lb weight vest)
45sec (30lb weight vest)
41sec (no vest)
38sec (no vest)

FUUUUUUUCK. That's all I have to say.

Júlíus G. Magnússon
10-11-2010, 05:37 PM
11/10/10

Rest.

Hamstrings, butt, abs, all sore as hell. Crappy sleep last night. Kept waking up. Too much training over the past four days probably. Taking a couple of rest days.

~25min walking.

~30min lower body stretches.

~40min upper body stretches.

Júlíus G. Magnússon
10-12-2010, 04:24 PM
12/10/10

Rest.

Nothing. Not even foam rolling.

Júlíus G. Magnússon
10-13-2010, 03:57 PM
13/10/10

Deadlift
5 x 122.5kg
3 x 140kg
2 x 155kg*

*Went for a third rep and failed a few inches off the ground.

Back Squat
3 x 8 x 85kg

Glute-ham Raises
3 x 8

Fat Gripz Dumbbell Row
Left: 9, 9, 9 x 25kg
Right: 10, 10, 8 x 25kg

Bodyweight
72.6kg

Júlíus G. Magnússon
10-14-2010, 01:16 PM
14/10/10

Some foam rolling.

A1. Push Press
5 x 40kg
5 x 50kg
3 x 5 x 60kg

A2. Pull-ups
5 x 5

3 rounds:
30-40sec Inverted Knee Hang
6 Jumping Pistols

30 - 20 - 10 reps for time:
Wall Ball 20lb
Russian Kettlebell Swing 1.75pood
-
Timing fail - gotta stop using my phone and get another stopwatch.

Júlíus G. Magnússon
10-15-2010, 12:37 PM
15/10/10

~5min foam rolling and ~5min upper body stretching.

A1. Chin-ups
3 x 5kg
3 x 10kg
3 x 15kg
3 x 20kg
3 x 25kg

A2. Finger Push-ups
5 x 5

GHD Sit-ups
21
15
9

15 - 12 - 9 reps for time:
Hang Squat Clean 50kg
Burpees
-
10:52

Embarrassing time. When it comes to squat cleans I just can't push myself worth shit.

B1. Fat Gripz Reverse Barbell Curl
3 x 10 x 20kg

Just finished reading a book about how Bruce Lee trained. He did a ton of different thick bar curls for his grip strength and the reverse curl actually didn't sound so stupid for its forearm extensor emphasis. It really fucked up my forearms. I'll be doing this one regularly.

B2. Back Extension
3 x 10

A rest day or two coming up, wanted to get some blood pumping through my sore back.

Júlíus G. Magnússon
10-17-2010, 10:53 AM
16/10/10

Rest.




17/10/10

Active rest.

~20min upper body stretching and ~5min foam rolling.

Rope Climbs
Several different climbs

Sled Dragging
3 x ~60m (sled + 25kg)

Had a hard time keeping my food down after these.

Júlíus G. Magnússon
10-18-2010, 12:13 PM
18/10/10

Back Squat (belt)
5 x 102.5kg
3 x 117.5kg
1 x 130kg

<insert a myriad of whimpy excuses why I didn't max out on 130kg here>

Deficit Deadlift
5 x 60kg
5 x 80kg
3 x 5 x 100kg

Lunges
5 x 10 x 60kg

Júlíus G. Magnússon
10-20-2010, 04:50 PM
19/10/10

Rest.




20/10/10

Some foam rolling.

A1. Shoulder Press
5 x 5 x 50kg

A2. Chin-ups
5 x 5

GHD Sit-ups
3 x 20

Upper body stretches in between sets.

Fat Gripz Deadlift
8 x 60kg
6 x 60kg
4 x 60kg
4 x 60kg
4 x 60kg

Time for a deload week. Good timing, too. Tons of studying to do this week and next. Next workout is planned for the weekend after next. I may or may not bother getting an actual deload session in. Probably not.

Júlíus G. Magnússon
10-29-2010, 08:52 PM
21/10/10 - 29/10/10

Rest. Not enough eating due to kitchen being redone and my being lazy.

Júlíus G. Magnússon
11-02-2010, 01:18 PM
30/10/10 - 01/11/10

Rest. Busy.




02/11/10

Back Squat (belt)
5 x 120kg

Deficit Deadlift
3 x 5 x 100kg

Lunges
5 x 10 x 60kg

Fat Gripz Dumbbell Row
Right: 8, 7 x 27.5kg
Left: 8, 5 x 27.5kg

Played around with some pinch grip stuff as well.

Júlíus G. Magnússon
11-04-2010, 12:12 PM
03/11/10

Rest.




04/11/10

Shoulder Press
5 x 5 x 50kg

Chin-ups
5 x 15kg

Took it easy on the chin-ups to see how my shoulder reacts to the presses.

Fat Gripz Pull-ups
7
5
6

5 rounds for time:
20 Double-unders
10 GHD Sit-ups
10 GHD Back Extensions
-
6:32