Dec. 7th, 2013

piranha: red origami crane (Default)
bench
1x5 @ 45lb
5x5 @ 60lb

pendlay rows
1x5 @ 65lb
5x5 @ 85lb

goblet squats
1x5 @ 18.5lb


*urk*. still digestive tract problems. getting better though, so under the motto of "no excuses", forward into the breach.

no cardio. the "shwinginess" of the recumbent bike upset my stomach.
10 min light mobility, and K* ATG squat for 3 min.

bench: or not bench. i didn't really have the energy to work out in detail what all is wrong with my benching, so i headed back to the floor. that went a lot better, much less wobble, straighter bar path, and solid lockout. ergo my problems lie with my stability on the bench, not with the lifting itself, as expected.

rows. no problem, but the weight is getting there, and form is a bit harder to hold. good back, good wrists, good grip. i think my wrists are getting stronger. they're very thin in general, and i've been thinking of doing wrist rollers to strengthen them for the weights to come.

goblet squats. weak. weak, weak, weak. had to call it quits after one set because the runs started again. supposing i feel better tomorrow i'll do them then together with core.

no accessory exercises either. just too wiped for it all.

an hour later, when i put away the weights from the rows, i did a squat walkout with 65 lb, and one full squat down, to parallel. not logging that (single squats don't count at this point). but a new PR by 20 lb, *heh*. made me feel good about the workout.

spent a lot of time on the SLIC site today, shorting my work some. 300+ new members! went through a lot of logs, welcoming new people. remembered how it felt when i was new, and only one person talked to me; wanted to make sure at least one person talked to each newb and said something meaningful. now i think i've used up my social for a few months.
piranha: red origami crane (Default)
overhead press
1x5 @ 45lb
1x5 @ 55lb
1x5 @ 60lb
1x3 @ 65lb
1x2 @ 65lb
1x5 @ 62lb
2x5 @ 60lb

deadlift
1x5 @ 60lb
1x5 @ 80lb
2x5 @ 100lb !!!

goblet squats
5x5 @ 23.5lb

squat
1 @ 45lb

felt like crap yesterday; slept most of the day and since i was wobbling when walking to the bathroom decided it was inadvisable to work out. innards still feel liquified today, and i am shivering, but sort of wanted to work out. liquefaction very helpful for keeping neutral spine, cause it might just all spill out if i bend forward, har har har.

screw cardio.
only shoulder mobility.
a few minutes lackluster dynamic stretching. everything hurts. i am not getting warm, just weak.

OHP:
did 3 slowly increasing sets to warm up because i am so cold. decent form, but 55 lb are heavy. fail on 1st 60 lb set at rep 4, fail on 2nd 60 lb set at rep 3. i don't like the psychological effect of that (i need to get used to it though, because that's just how it's gonna be for me). so i took plates off and threw my fractional chain on. finished that set, but i know when to cry 'uncle'.

alas, i'm an idiot. when staring at the weights that confounded me i realized i had had too much weight on the bar for my working weight. so i did not in fact fail to lift 60 lb, i failed to lift 65 lb. since that was an increase of 10lb from last time, i am amazed i got it up at all. should i do 2 more sets? let's see, 5x5x60 is 1500 lb, and i did 1235 lb so far. 1 more set. i can do 1 more set. there. world's worst form. well, maybe not worst, but it wasn't good, or even decent; definitely hyperextended and shaky. i think i will stay at this weight next time and work on bettering my form.

deadlift:
kept the 60 lb on the bar for warming up. then added 20 lb for 2nd warmup. working weight is 100 lb. did it easy. did another set so paramour could double-check my form, which felt good and apparently looked good as well.

first triple digit lift!

goblet squats. kinda just cranked them out. it surprises me that i CAN just crank them out. but i want to pay better attention next time. i wasn't particularly tight, but they'll work my core anyway, which is the best thing about them.

one proper walkout and squat below parallel with the oly bar.

no accessory exercises today; am beat.

good workout despite feeling crappy. the psychological boost from pushing through adversity is quite remarkable. i am not exactly a warrior, but at least i am not a quitter.

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piranha: red origami crane (Default)
renaissance poisson

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