Workout Log: The Sequel

[Júlíus G. Magnússon]

27/11/10

Bodyweight
70.8kg

A. Deadlift
5 x 147.5kg

B1. Glute-ham Raise
3 x 10

B2. GHD Russian Twist
3 x 15 x 15kg

C1. Forward Neck Bridge Rolls
2 x 10

C2. Backward Neck Bridge Rolls
2 x 10

[Júlíus G. Magnússon]

28/11/10

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

B. Chin-ups
5 x 5 x 17.5kg

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

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

[Júlíus G. Magnússon]

29/11/10

Rest.




30/11/10

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

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

B. Deficit Deadlift
3 x 5 x 115kg

C1. Lunges
3 x 10 x 70kg

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

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

E1. Forward Neck Bridge Rolls
2 x 10

E2. Backward Neck Bridge Rolls
2 x 10

[Júlíus G. Magnússon]

01/12/10

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




02/12/10

A. Shoulder Press
3 x 3 x 55kg

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

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

D. GHD Back Extension
3 x 10

[Júlíus G. Magnússon]

02/12/10

Rest. ~40 minute walk.

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




03/12/10

Bodyweight
70.8kg

A. Deadlift
8 x 150kg

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

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

B2. GHD Russian Twist
3 x 10 x 20kg

C1. Forward Neck Bridge Rolls
2 x 10

C2. Backward Neck Bridge Rolls
2 x 10

[Júlíus G. Magnússon]

04/12/10 - 08/12/10

Rest. Just some mobility work here and there.




09/12/10

Deload.

A. GHD Sit-up
3 x 10

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

C. Fat Gripz Deadlift
3 x 10 x 55kg

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

[Júlíus G. Magnússon]

10/12/10

Rest.




11/12/10

Deload.

Bodyweight
70.6kg (on an empty stomach)

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

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

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

[Júlíus G. Magnússon]

12/12/10 - 15/12/10

Rest. Just some mobility stuff.




16/12/10

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

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

Fuck.

[Júlíus G. Magnússon]

17/12/10 - 01/01/11

Rest.

Got an MRI of my shoulder. Rotator cuff tendinitis.




02/01/10

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

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

[Júlíus G. Magnússon]

03/01/11 - 04/01/11

Rest.




05/01/11

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

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