Workout Log: The Sequel

[Júlíus G. Magnússon]

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]

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]

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]

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]

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]

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]

Back problems. Yay.

10/02/10

Rest. 5 hour sleep.


11/02/10

Rest. 3 hour sleep.


12/02/10

10 hour sleep.

"Handstöðu-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]

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]

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]

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.