Workout Log: The Sequel

[Júlíus G. Magnússon]

06/01/11

Rest.




07/01/11

Kettlebell Clean and Press (right arm only)
4 x (1,2,3) x 24kg

[Júlíus G. Magnússon]

08/01/11 - 09/01/11

Rest.




10/01/11

Back Squat
5 x 80kg
5 x 100kg
5 x 110kg
5 x 100kg
5 x 105kg




11/01/11

Rest.

[Júlíus G. Magnússon]

12/01/11

Box Squat
2 x 50kg
3-4 x 2 x 60kg
2 x 65kg
2 x 70kg
2 x 60kg + one set of chains
2 x 70kg + one set of chains
2 x 80kg + one set of chains
2 x 90kg + one set of chains
2 x 100kg + one set of chains

Doing proper box squats for the first time. For future reference: Feels like 60kg, 65kg, 70kg (plus chains) is the way to go for my first three week wave of dynamic work (if that ever happens).

Here's a video of some of the squats that I posted on EliteFTS, hoping for some critique.

Front Squat
8 x 0:20/0:10 x 30kg
-
10/10/10/10/8/8/8/8
-
72

Just read Dan John's book and wanted to give this a try. Not bad on the lungs, but my legs are WRECKED.

[Júlíus G. Magnússon]

13/01/11 - 14/01/11

Rest.




15/01/11

Box Squat (belt)
Worked up to 1 x 100kg + red bands.

DE Box Squat
10 x 2 x 70kg + red bands

These bands are brutal.




16/01/11 - 17/01/11

Rest.




19/01/11

Front Squat (belt)
1 x 90kg
1 x 100kg
1 x 110kg

GHD Glute Ham Raise
15, 10, 9 (60sec rest)

[Júlíus G. Magnússon]

20/01/11 - 22/01/11

Rest.




23/01/11

DE Box Squat
10 x 2 x 70kg + red bands

Too much weight, probably. Weight didn't move very fast.

GHD Hip Extension
3 x 8 x 10kg (60sec rest)

Way too light.




24/01/11 - 26/01/11

Rest.

[Júlíus G. Magnússon]

27/01/11

Box Squat (belt)
36.5cm:
1 x 80kg + ~30kg chains at top
1 x 90kg + ~30kg chains at top
1 x 100kg + ~30kg chains at top
1 x 105kg + ~30kg chains at top
39.5cm:
1 x 100kg + ~30kg chains at top
1 x 105kg + ~30kg chains at top
1 x 110kg + ~30kg chains at top
1 x 115kg + ~30kg chains at top

I was collapsing a little on the 36.5cm so I added a plate.

Good Morning
3 x 8 x 50kg (60sec rest)

Finished up with 10 minutes on the inverted back stretching thing.




28/01/11

Rest.

[Júlíus G. Magnússon]

29/01/11

Rest.




30/01/11

DE Box Squat
12 x 2 x 60kg + red bands

GHD Hip Extension + Glute Ham Raise
20, 12, 8 (60sec rest)

[Júlíus G. Magnússon]

31/01/11 - 08/02/11

Rest.

I seriously fucked up my hamstrings doing those HE+GHRs. The next day wasn't bad, but for a couple of days after that I literally walked around like a retard because I couldn't extend my legs. I can extend my legs by now, but I'm having some ROM issues at the moment.

Can't get into a proper squat or deadlift position without my hamstrings lighting up. Did a some kettlebell swings today to get the blood flowing. Hoping to get back into the gym in a couple of days.

Also, I think I'm getting ready to slowly start easing into some shoulder stuff. The shoulder feels good, but I'm going to play it safe and give it a week or two.

[Júlíus G. Magnússon]

09/02/11 - 12/02/11

Rest.

Hamstrings feeling better. Busy and not getting good sleep so no training.




13/02/11

Sumo Deadlift
1 x 120kg
1 x 130kg
0 x 140kg*
1 x 140kg**
1 x 145kg

*Barefoot - started sliding.
**Put sneakers on - felt wobby. Need better shoes.

Front Squat
2 x 8 x 75kg, 3 x 75kg (60sec rest)

They were getting fugly on the last set so I stopped.

GHD Back Extension
3 x 10 (60sec rest)




14/02/11

Rest.

[Júlíus G. Magnússon]

15/02/11

Rest.




16/02/11

DE Box Squat
12 x 2 x 60kg + Red Bands

Got some Chucks. They're awesome for squatting.

Double-unders
A few sets. Counted 60something once.

Bodyweight
72.5kg

Took an ice bath afterwards. 3 minutes followed by 2 minutes after 3 minutes of the hot tub.