Jan. 30th, 2014

piranha: red origami crane (Default)
40 days: day 18 (week 3)

workout A

Warmup
7:00 min dynamic stretching and 3:00 min ATG squat

Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
2x5 @ 60 lb
volume: 1050

good, strong lifts today. though i've got a bad habit, i think; i launch into the first rep almost like a push press. i added a rep to make up for that; need to watch out for it, and stop doing that.

Rotational Kettlebell Deadlift
2x10 @ 43 lb
volume: 860

no change.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
2x5 @ 145 lb
volume: 2350

felt strong today, so i slapped an extra 10 lb on. i think i am getting an inkling of auto-regulation now; a few times lately i vaguely "felt" what weight i should use before lifting the bar with the last working weight.

Two-Arm Kettlebell Swing
2x20 @ 23 lb
volume: 920

shwwwing.

One-Arm Dumbbell Row
4x15 @ 25 lb
volume: 1500

i upped the weight by 5 lb. it's now at 70% of my previously calculated 1RM max, for 15 reps. felt solid, with room for several more reps, so i am pretty sure i've gotten stronger.

Dumbbell Side Lateral Raise
2x15 @ 6 lb
volume: 180

because this felt like such a good day and i had air in the tank, i threw these in.

total volume: 6860 lb.
total volume for week 3: 32586 lb.

the weekly volume is steadily growing, without me paying any attention to it. good.
piranha: red origami crane (Default)
40 days: day 19 (week 4)

workout A

Warmup
7:00 min dynamic stretching and 3:00 min ATG squat

Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
2x5 @ 60 lb
volume: 1050

tired, and my body feels heavy and achy. paid attention to not starting the first rep like a push press, but that's pretty much all i paid attention to. seems like every extra good workout is followed by an extra crappy one.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
2x8 @ 125 lb
volume: 2900

kept the weight lighter and did more reps because things felt heavy before i even picked anything up.

Two-Arm Kettlebell Swing
2x20 @ 23 lb
volume: 920

shwwwing.

Rotational Kettlebell Deadlift
2x10 @ 43 lb
volume: 860

no change.

One-Arm Dumbbell Row
4x15 @ 25 lb
volume: 1500

kept the weight at 25 to not totally wimp out. not doing lateral raises tonight; am just glad i am finished.

total volume: 7230 lb.

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piranha: red origami crane (Default)
renaissance poisson

July 2015

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