Workout Log: The Sequel

[Júlíus G. Magnússon]

2/8

Gymless.

Easing back into things after ten days of not enough sleep, food and no workouts.

21-15-9 reps:
Russian Kettlebell Swing (Right) 1.5 pood
Kettlebell Push Press (Right) 1.5 pood
Russian Kettlebell Swing (Left) 1.5 pood
Kettlebell Push Press (Left) 1.5 pood
-
No time

Felt like crap as expected.

Probably going to be gymless - not counting my kettlebell, rings and 30lb weight vest - for the next couple of weeks.

[Júlíus G. Magnússon]

3/8

Gymless.

Greased the groove with one-legged squats with a pause at the very bottom. Thirty of them on each leg, 60 total, spread over a few hours.


4/8

Gymless.

Rest. Oddly enough, traps are sore. Push presses from the other day? Weird.

Bored without a gym, spent some time figuring out what my training is going to be like when I get back home. Putting it up here so I can download it when I'm back home. In the .zip file is an outline for my training this fall along with a list of metcons I put together and categorized as "short," "medium" and "long."

The plan is simple linear progression for 4-5 weeks, one back off week and linear progression for another 4-5 weeks. I'm not sure if I can sustain two back squatting sessions per week along with all the other stuff... Might be a little too much volume. We'll see.

Ring work isn't specified - will probably be solidifying the deadhang muscle-up and some back lever progressions to begin with. Don't think those will take too long, but that might be enough for the whole 10 weeks.

Also - wish I could work the Olympic lifts more, but it looks like I'm going to be training at a gym with iron plates and crappy bars and platforms so I'm not bothering.

[Júlíus G. Magnússon]

5/8

Gymless.

Warm-up: Double-unders - had trouble stringing together more than 20 at a time. My jump rope feels a little short.

30 reps:
Handstand Push-up
-
<19 minutes

Easy pace. Thought I'd have more trouble with this so I started off really slow to avoid failure.

[Júlíus G. Magnússon]

6/8

Gymless.

Warm-up: Double-unders - barely holding the rope at the very end of the handles seems to make these easy.

One-legged Squat (paused): 3x(5L/5R)x9kg (2x4.5kg dumbbells)

Annie
50-40-30-20-10 reps:
Double-under
Sit-up (anchored)
-
19:48

Embarrassing time. Double-unders took probably about five minutes or so but sit-ups on a stone floor kept fucking up my tail bone so they took at least 15 minutes. - Note to self: Put a towel or something under your ass next time.

[Júlíus G. Magnússon]

7/8

Gymless.

09:00ish:

Kettlebell Shoulder Press: 5x(4L/4R)x24kg
In a hurry, eating breakfast in between sets; microwaved pizza from yesterday and coke. Paleo who?


17:00ish:

Eyja-Helen (rigning)
3 rounds:
200m Run Down a Steep Hill
200m Run Up a Steep Hill
21 Kettlebell Swing 1.5 pood
12 Pull-ups (fat bar/pipe)
-
16:51

That fucking hill is brutal - lungs felt like crap and the rain made sure the kettlebell was hard to grip and the pull-ups on that damn pipe-kind-of-thing damn near impossible.

[Júlíus G. Magnússon]

9/8

Rest. Gymless.


10/8

Still gymless.

Handstand Push-up (strict form): 5x2
Had 15 minutes to work out, decided against a metcon since I didn't have time for a shower. Focusing on form - these were as strict as I know how to make them; hands no wider than the handstand position, hollow body and I kept the elbows from flaring out.


11/8

Gymless.

21-15-9 reps:
Russian Kettlebell Swing (left) 1.5 pood
Russian Kettlebell Swing (right) 1.5 pood
Ring Push-up (feet elevated to above ring level)
-
8:30

Swing were straight through - ring push-ups tough as fucking hell and broken up a lot.


12/8

Rest. Gymless for just a couple more days now. Shoulders are sore as fuck.

Measured a VERY HILLY 5km route with a car... And even though it's the last thing I want to do, I might actually run it tomorrow.

[Júlíus G. Magnússon]

13/8

Gymless.

Left knee is feeling off. Rest and ice - no run.


14/8

Gymless.

Knee is still feeling off. I've never had knee problems and don't know what caused this... Maybe all the one-legged squats the other day? Did those a while back so I'm not sure. Even partial ROM squats feel wrong.

AMRAP4:
One-handed Russian Kettlebell Swing 1.5pood
-
100-130 (messed up the counting)

If someone is reading this, any advice on what to do about the knee? Keep icing or what?

[Júlíus G. Magnússon]

15/8

Last day gymless.

Kettlebell Shoulder Press: 5x(5L/5R)x24kg
Tough - really happy I got through all five sets.

Been icing the knee, which feels a lot better although not quite right yet.

[Júlíus G. Magnússon]

16/8

Back home.

Combatives: About two hours.
Conditioning, surprisingly, was a non-issue. Knee felt a little off, though.

[Júlíus G. Magnússon]

17/8

Elbow and back of my neck sore as fuck from combatives. Light day to get used to lifting heavy after three weeks of nothing over 24kg.

Kneeling Muscle-up: 10

Low Bar Back Squat: 3x5x80kg

Bench Press: 3x5x65kg

Weighted Pull-up: 3x5x5kg

It felt embarrassing to lift this light. Even so, things felt heavier than I expected.

Body Weight: 76,0kg


18/8

10:00ish:

Kneeling Muscle-up: 10

Deadlift: 5x110kg - 1x120kg - 2x1x130kg
Wanted to go heavier but 130kg didn't feel smooth enough. Starting linear progression from 110kg; 115kg next time.

Push Press: 1x50kg - 1x60kg - 1x65kg - 1x70kg - 1x75kg - 1x80kg - 1x85kg (PR)
85kg felt easy - surprisingly.

Followed by some rope climbing and handstand work (spotted and unspotted). Knee felt great - could only feel it when lowering the push presses.


18:00ish:

2 hours of silly stuff at the gym. Handstands, squat snatches (light - iron plates), ring work, L-sits, assisted one-arm-chin-ups etc.