Workout Log: The Sequel

[Júlíus G. Magnússon]

09/05/11 - 11/05/11

Rest.




12/05/11

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

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

GHD Back Extension
3 x 10 (60sec rest)

Bodyweight
74.7kg (including clothes and shoes)

[Júlíus G. Magnússon]

13/05/11 - 15/05/11

Rest.




16/05/11

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

Smooth and fast.

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

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

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

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

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

[Júlíus G. Magnússon]

16/05/11 - 19/05/11

Rest.




20/05/11

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

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

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




21/05/11

Rest.

[Júlíus G. Magnússon]

22/05/11

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




29/05/11

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

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

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

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

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

[Júlíus G. Magnússon]

30/05/11 - 01/06/11

Rest.




02/06/11

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

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

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

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

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

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



06/06/11

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

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

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

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

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




07/06/11 - 09/06/11

Rest.




10/06/11

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

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

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

Chin-ups
3 x 5

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

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

[Júlíus G. Magnússon]

11/06/11 - 13/06/11

Rest.




14/06/11

Feeling weak today.

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

I was having trouble keeping my upper back tight.

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

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

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

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

Dips
3 x 5

My shoulder felt surprisingly solid.

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

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