Workout Log: The Sequel

[Júlíus G. Magnússon]

14/7

Rest. Legs barely sore at all. Not at all what I expected from yesterday's lactic acid bath.


15/7

Warm-up: Kneeling muscle-ups, 2x3, 1x5 at increasing ring heights.

Bench Press: 4x3x80kg, 7x80kg

Power Clean: 5x3x80kg
Easy - kinda wanted to throw another 5kg on there, but decided to be patient.

Then I showed a friend some butterfly kips which tore up my hands a little.

Chest-to-bar Pull-up (kipping): 15
Weighted regular deadhangs next time. - Hands were getting more messed up and I decided to drop the last two sets so I wouldn't ruin tomorrow's workout.

[Júlíus G. Magnússon]

15/7

Warm-up: Kneeling muscle-ups, 3x3 at increasing ring heights.

Jensína
15-10-5 reps:
Squat Clean 60kg
Handstand Push-up
-
28:16

Terrible time, I know. Cleans were fast, but the handstand push-ups... everything after the seventh rep felt like I was maxing out on the press. Wasn't able to move up right away on most of the reps so I was stopping with my head on the floor before being able to initiate the push.

Named this one Jensína in honor of my friend's performance. Will definitely be hitting this one again in the future. Feels like a solid workout.

[Júlíus G. Magnússon]

16/7

Warm-up: Kneeling muscle-ups, 3x3 at increasing ring heights.

I promised my friend a while back I would do this. So I did. Even though I fucking hate marathon workouts like this.

Eva
5 rounds:
800m Run (treadmill - 1% incline)
30 Overhead Dumbbell Swings 32.5kg
30 Pull-ups
-
1:29:45

Swallowed half a liter of puke during the runs.

[Júlíus G. Magnússon]

17/7

Rest.


18/7

Still waiting on some massive soreness to kick in from Eva...

Wanted to do sprints today but the track wasn't available.

Weighted Ring Dip: 3x5x10kg
Not as hard as I thought they would be. +5kg next time.

One-legged Deadlift: (5L/5R)x50kg - (5L/5R)x55kg - (5L/5R)x60kg
I like these. Form on 60kg with the left leg went to crap. Felt solid otherwise. Sets across at 55kg next time.

Knees-to-elbows: 3x10

[Júlíus G. Magnússon]

19/7

Deadhang Muscle-up: 1 - 0
Yep. Fucking finally. Got one. Transition was a struggle and I wasn't even close when I tried another one so I'm not completely satisfied yet. Feels good to finally have one, though.

Skill Work: Tried to do a couple of kipping muscle-ups, but failed for some reason. Got a box and did box assisted muscle-ups (similiar to the kneeling muscle-ups - toes on a box behind you) + slow negatives. Three of those. I like the box assisted muscle-ups more than the kneeling ones, I think. They allow me to get full extension at the bottom and do complete negatives without reaching the ground too soon.

I'm not sure where to go from here to solidify that deadhang. If I should keep working the progressions or try to do a single deadhang every chance I get now. Probably a mix of both.

One-legged Squat: (1L/1R)x10kg - (3L/3R)x15kg - (1L/3R)x20kg - 1Lx20kg - 1Lx20kg

10-9-8-7-6-5-4-3-2-1 reps:
Pull-ups
Ring Dips
-
8:23

Wanted a quick metcon. Ring dips sucked. Probably because of the weighted ring dips yesterday. Meh.

[Júlíus G. Magnússon]

20/7

Active rest.

3 rounds:
30s L-sit
30s Handstand Against Wall

[Júlíus G. Magnússon]

21/7

Warm-up: 500m row at a slow pace

Grace
30 reps:
Clean and Jerk 62.5kg
-
7:31

Having to carefully lower the iron plates after every rep sucked.

Cool-down: 5 sets of L-sits for max time

[Júlíus G. Magnússon]

22/7

Deadhang Muscle-up: 0 - 0 - 0
Seems like I lost it. I think I'm not leaning forward enough... Elbows were starting to feel kinda crappy after the third atempt, so I decided to call it a day after doing a few kipping muscle-ups to make sure I could still get up there.

Front Squat: 3x5x92.5kg
Fucking hell those were tough.

Row 500m: 1:37.6
I blame this on the rusty rower. The chain rattled with every stroke. The front squats probably affected this somewhat as well.

Body Weight: 77.7kg

[Júlíus G. Magnússon]

23/7

Rest? Fucking viðbjóður. Went to the gym. Elbows felt kinda off. Thought they'd get better after warming up. I warmed up and proceeded to my 5x3x75kg push press. I failed the first rep. My whole body felt like it was asking for rest so I went home.

Going to ice elbows now.

[Júlíus G. Magnússon]

24/7 - 26/7

Rest. Gymless. Traveling.


27/7 - 1/8

"Rest." Six straight days of working at sea - herring fishing. Insane weather for the first several days - was rough on the appetite. Body weight down to 75kg when I returned.