Workout Log: The Sequel

[Júlíus G. Magnússon]

7/9/09

Started taking creatine (monohydrate). Taking 10g for a couple of days and then 5g per day after that.

Also started taking ZMA before sleep one week ago. I don't care if it helps performance/recovery or not - the dreams alone are worth it.

Low Bar Back Squat (belt): 3x5x105kg
Using a belt on these from now on considering my back problem history.

Bench Press: 3x5x77.5kg
This should feel like cake but I barely made it. I think I'm moving the bar too slow on the way down to prevent it from bouncing on my chest.

Halla
3 rounds:
Row 400m
15 Dumbbell Push Press (2x20)kg
-
9:44

Brutal metcon - this one's a keeper. Sore-as-fuck abs and back from the snatches last night didn't help either.


8/9/09

Box-assisted Muscle-up (with slow negative): 3
Going well. Negatives can't get any slower without actually stopping. Hopefully I'll be able to do more than just one deadhang in a session soon.

Deadlift: 5x125kg
Still easy.

Dragon Flag: 5

5 rounds:
3 Handstand Push-up
5 Power Clean 70kg
7 Chest-to-bar Pull-up
-
13:06

Dragon Flag: 5

Body Weight: 78.1kg

[Júlíus G. Magnússon]

9/9/09

Rest. I-want-to-die kind of sore.


10/9/09

Low Bar Back Squat (belt): 3x5x107.5kg

ME Shoulder Press: 3×45kg – 3x50kg – 3x52.5kg – 3x55kg
Technique needs work. Doubles or singles next week.

Weighted Ring Dip: 3x5x12.5kg

Back Extension: 3x10x5kg

[Júlíus G. Magnússon]

11/9/09

Weighted Pull-up: 3x5x10kg*
*Done with a dumbbell between the legs and not a weighing belt. Going for 10kg again next week with a weighing belt because the belt probably weighs 2-3kg.

Was going to go for some sprints at the track after this but it was raining like crazy so I did the following metcon at the suggestion of a friend.

21-15-9 reps:
Overhead Squat 45kg
Burpee
-
15:24

Overhead squats were slow due to wrist pain - not sure what to make of it. Burpees have never been so fast.

Experiencing some minor elbow pain in my left elbow. Triggered be lateral pressure. Was planning on max effort squat cleans tomorrow and a metcon, but I'll probably rest since I'm not sure how catching the bar is going to treat my elbow and I definitely don't want to have to deal with this kind of injury.

[Júlíus G. Magnússon]

12/9/09

Thought a row couldn't hurt my elbow...

Row 2k
7:37.1 (PR)

That's the second 2k row I've done. An improvement of exactly 14 seconds.

[Júlíus G. Magnússon]

13/9/09

Rest.


14/9/09

Low Bar Back Squat (belt): 3x5x110kg
Widened grip as to not bother the elbow.

Bench Press: 3x5x80kg

Deadhang Pull-up: 11 - 8 - ?
Don't remember how many reps I got in the last set. Big disappointment, though. 3 minute rest between sets.

Row 500m
1:33.8 (PR)

That row felt nasty - I don't remember ever hurting as bad as I did afterwards. I had to lie in the fetal position for a while, but even that hurt because my hamstrings were cramping up and wouldn't stop for probably 10 minutes.

[Júlíus G. Magnússon]

15/9/09

Deadlift: 10x130kg
The fifth rep felt way too easy so I just kept going until I thought my form was about to start breaking down.

Grace
30 reps:
Clean and Jerk 62.5kg
-
5:39 (PR)

Body Weight: 79.7kg

[Júlíus G. Magnússon]

16/9/09

Rest. Almost regret doing Grace because of my elbow - just really wanted to nail that bitch.


17/9/09

Not getting enough sleep the past few days - feeling irritable and my elbow keeps getting worse.

ME Press: 1x55kg - 1x57.5kg - 1x60kg
Form was crap and elbow whining on the way down.

Weighted Pull-up: 3x5x10kg
Elbow bothering me a little.

Back Extension: 3x10x7.5kg

No squats or ring dips because of the elbow. Looking back, I should have skipped this workout altogether.

[Júlíus G. Magnússon]

18/9/09

Helen
3 rounds:
400m Run
21 Kettlebell Swings 1.5pood
12 Pull-ups
-
15:19

[Júlíus G. Magnússon]

19/9/09

Resting the elbow.

4 rounds:
500m Row
50 Squats
-
15:54 (PR)

Surprised I PR'd, even by just a couple of seconds, considering the massive amount of alcohol consumed last night.

[Júlíus G. Magnússon]

20/9/09

Rest.

Contrast bathing my left elbow. Two rounds (five minute rest in between rounds) of five 30 seconds ice baths, with 30 second hot water baths in between.