piranha: red origami crane (Default)
[personal profile] piranha
i am shuffling the days a bit to spread out the load slightly differently. from now the cycle will be
week 1: 2x5, 2x5, 2x5, 2x5, 5-3-2, 2x5
week 2: 2x5, 2x5, 6 singles, 1x10, 2x5, 5-3-2

possible rest days after the two 5-3-2 workouts, but preferably a very light workout on those days, maybe a bit suspension training, or even just an interval walk of 30 min. i am getting more used to auto-regulating, but i don't feel very confident about it yet, which is why i keep the weight for the 2x5 mostly the same. doesn't really matter though; as long as i keep lifting every day it'll come.


40 days: day 17 (week 3)

workout B

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

Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
1x5 @ 60 lb
1x3 @ 62 lb
1x2 @ 65 lb
volume: 1066

decent form throughout, even on the last 2 reps. my strength might be growing slowly, but it's very clearly growing.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
1x5 @ 135 lb
1x3 @ 155 lb
1x2 @ 175 lb
volume: 2390

pushing it to the same weights as last time today because i felt good. my grip needs more work, but haven't moved it into the palm yet.

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

no change.

Rotational Kettlebell Deadlift

2x10 @ 43 lb
volume: 860

still winging it.

One-Arm Dumbbell Row
2x15 @ 22 lb
2x10 @ 25 lb
2x5 @ 30 lb
volume: 1460

pushed the weight up slightly on the 2x5 because i was feeling good.

Dumbbell Side Lateral Raise
2x15 @ 6 (PR)
volume: 180

did those for fun because i was in good spirits, and my shoulder mobility is getting better. puny, puny weight, but hey, it's going up for 15.

total volume: 6876 lb
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piranha: red origami crane (Default)
renaissance poisson

July 2015

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