Magnus Dojo

Recent Training Logs
Weight training is usually chest/back, arms, and delts/legs. Conditioning work is done with different combinations of boxing, kickboxing, rowing, cycling, running, sandbags, kettlebells, sled drags, rucks, and medicine ball work. We do medley type assessment tests regularly to compete. Intensity is regulated each day based on recovery.

11-17-25
Dynamic Warmup and Movement Drills

We did some variations of the below

Shoulder Presses
Hang Cleans with a final rep being a full clean and then press
Dumbbell Lateral Raises or Bent over raises
Lat Pulldown/pull up variations
Face Pulls

Boxing 8 rounds

Half mile jog to cooldown

11-16-25 Off Day
Re-areanged the gym and then was unhappy and moved everything back to the way it was. Did some medicine ball throws because Magnus wanted to hang out in the dojo longer

11-15-25 Chest and Rowing
Dynamic Warmup and Movement Drills

Bench Press
Decline Smith Machine (one bench variation that is not causing shoulder pain)
Chest fly machine


2k Row for time

11-14-15 Arms and Medley
Barbell Curls
Dumbbell Curls
Incline Dumbbell Curls
Overhead Rope Extensions
Dumbbell Skullcrushers
V grip pressdowns

Medley 3 assessment test
1 min row for max meters
1 min rest
1 min cycling for max distance
1 min rest
1 min medicine ball clean, press, and slam

Record time and try to beat each assessment

Tomorrow is Medley 1
10 burpees
40 jumping jacks
200 meter row
40 meter sprint
40 meter 80 lbs sandbag carry (40 lbs women)
40 meter 40 lbs kettlebell carry (25 lbs women)

Numbers are easy to hit so everything should be done at a sprint pace.

When it comes to strength sports Weightlifting has a far more storied history and prestige than powerlifting. It has one recognized international governing body and is contested in the Olympics, at least for now.

To be the top of either sport you need to dedicate yourself wholly to that sport. For the majority of lifters though there is a lot to be learned from both sports.

We are starting to incorporate more variations of the classical lifts from Weightlifting (Clean and Jerk, Sn**ch). While we are unlikely to do the classic lifts themselves, we are starting to use sn**ch grip high pulls, power cleans and push presses, behind the neck presses with a sn**ch grip, muscle sn**ches, front squat plus power jerk, etc.

Our remodel is done and the new Rogue Monster Lite Rack is up.

The kickass garage gym is becoming a kickass basement gym. At our new location we are going to have 1500 sq feet compared to the current 400 sq feet.

Max Effort Upper
Close grip Incline Bench Press with red shoulder saver pad* to a 1 rep max
Close grip Incline bench press with pad for 3 sets of 8 reps
Skullcrushers 3 x 8-10
Single arm pressdowns with gr***de attachment 3 x 8-12 reps
Side lateral raises 3 x 10 reps
Reverse cable flies 3 x 10 reps

War wagon 10 x 100 foot trips

Bench presses were done with the elitefts shoulder saver pad available at link below. These help reduce strain on the shoulders. We used a closer grip to increase the range of motion.

elitefts™ Red Shoulder Saver™ Pad elitefts™ Red Shoulder Saver™ Pad The smaller brother to the original elitefts™ Shoulder Saver™ Pad, the elitefts™ Red Shoulder Saver™ Pad is designed to protect your shoulders while still allowing you to bench. The Shoulder Saver™ is arguably the ...