Workout Log: The Sequel

[Júlíus G. Magnússon]

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]

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]

20/01/10

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

Need to rethink my benching for next cycle.


"Handstöðu-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]

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]

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]

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]

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]

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]

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]

"I'm feeling really fatigued today" and "5RM" are an interesting marriage of opposites there congrats!