Workout Log: The Sequel

[Júlíus G. Magnússon]

14/08/10

I've got two days on shore before leaving for another week or so.

Bodyweight
74.6kg

Front Squat
5 x 80kg
5 x 82.5kg
5 x 85kg
5 x 87.5kg
5 x 90kg

C2 Row
2,000m (light pace)

I was going to do more, but my working hours have been so fucked up, leaving me with 1-3 hours of sleep here and there, I'm exhausted. That and my shoulder still isn't much better (too much carrying stuff, pulling on ropes, etc.).

[Júlíus G. Magnússon]

19/08/10

Back home.

5/3/1 Deadlift
5 x 100kg
5 x 120kg
5 x 135kg

3 rounds for time:
20 Box Jumps 24"
20 Russian Kettlebell Swings 62lb
20 Abmat Sit-ups
20 Squats
-
11ish minutes

[Júlíus G. Magnússon]

20/08/10

Power Clean
A few singles at 80kg

Haven't cleaned in a couple of months so I kept things light.

Glute-ham Raise
Several sets of two reps

Haven't done these before, messed around with the settings on the GHD. Wasn't expecting to be able to do one, much less several sets of two, so that's good.

3 rounds:
4-5 Dragon Flag Negatives
6 Kosaka (spelling?) Pistols

21 - 15 - 9 reps for time:
Calorie Row
Hang Power Clean 50kg
-
9:34

[Júlíus G. Magnússon]

23/08/10

5/3/1 Back Squat (belt)
5 x 90kg
5 x 102.5kg
5 x 115kg

Squats feel weak.

Glute-ham Raise
5
5
10

Read up on the movement a little and went from 2 reps to 10 reps.

3 rounds:
10 GHD Sit-up
10 Pistols

3 rounds for score:
C2 Rower Fish Game (4:00)
-
1005/1005/930

[Júlíus G. Magnússon]

24/08/10

Visited a gym that had chains and bands.

Deadlift
Some reps with various weights and chains

L-sit
A few sets of 10 seconds weighted with some chains (less than perfect form though)

3 rounds for time:
10 Back Squats 50kg + some chains
10 Band Sprints
10 GHD Back Extensions with chains around neck
-
8:45

[Júlíus G. Magnússon]

26/08/10

Power Clean
Some light triples

3 rounds:
6 Forward Roll into a Pistol
5 Kip-ups

3 rounds (first two with a 30lb vest, last one without) for time:
Run 200m
15 Double-unders
Run 200m
15 Russian Kettlebell Swings 1.5pood
-
13:03

Weighted double-unders? Not fun. Brutal workout though. Worth repeating in the future.

[Júlíus G. Magnússon]

29/08/10

5/3/1 Deadlift (touch and go)
3 x 112.5kg
3 x 127.5kg
4 x 142.5kg

Back was rounding on the fourth rep so I stopped. My deadlift seems to have dropped way down. Fun stuff.

4 rounds:
5 Shoulder Press 20kg
5 Chin-ups

Slowly introducing some shoulder work.

Glute-ham Raise
3 x 8

3 rounds:
10 GHD Sit-ups
10 Pistols

[Júlíus G. Magnússon]

30/08/10

Front Squat
Worked up to a moderate triple
10x60kg

3 rounds:
3 Dragon Flag Negatives
10 Ruggubátar

3 rounds for time:
Sprint 100m
40 Double-unders
Sprint 100m
~20m Standing Broad Jumps
~20m Walking Lunges
-
11:05

Brutal.

[Júlíus G. Magnússon]

01/09/10

Back Squat (belt)
3 x 92.5kg
3 x 105kg
5 x 117.5kg
20 x 70kg (high bar, no belt)

Pissed at how much my strength has dropped.

Good Morning
3 x 8 x 60kg

3 rounds:
6 Kosaka (spelling?) Pistols
6 Strict Toes-to-bar

3 rounds for time:
20 One-legged Dumbbell Deadlift 2 x 22.5kg
60m Hurdle (8 x 33" jumps)
60m Sprint back
-
9:05