piranha: red origami crane (Default)
[personal profile] piranha
40 days: day 33 (week 6)

workout C: 6 singles increasing in weight for the major lifts.

Warmup
2x5 Bodyweight Squat
5:00 min ATG squat

Standing Barbell Shoulder Press (OHP)
2x10 @ 45 lb
1x1 @ 60 lb
1x1 @ 65 lb
1x1 @ 67 lb
1x1 @ 70 lb
1x1 @ 72 lb
1x1 @ 75 lb (PR)
volume: 1309

singles are still fun. 75 went up decently; not perfect, but i didn't twist my back and i didn't push-press it. held it at the top just because i could. this is my previously calculated 1RM. i didn't have any more in the tank; a second rep would probably not have gone up without breaking form completely. hm. i am not particularly tight, so i can probably milk some more from my core. 2 weeks ago i could not lift this (i tried accidentally because of a plate error), so my upper body strength IS increasing, albeit very slowly.

after this cycle is over (week 8), i'll be switching out OHP for bench.

Barbell Deadlift
2x5 @ 105 lb
1x1 @ 145 lb
1x1 @ 155 lb
1x1 @ 165 lb
1x1 @ 175 lb
1x1 @ 185 lb
1x1 @ 195 lb (PR)
volume: 2070

did not dawdle with the plate changes; one clunk-clunk after the other. good form. not much further to go til the first big goal; lifting my own bodyweight. every singles day i am tempted to just push it up there, but i must remember i'm a tortoise, not a hare. this slow progression has assured that i've never yet tweaked my back or anything else.

Two-Arm Kettlebell Swing
2x20 @ 28 lb
volume: 1120

no change.

Rotational Kettlebell Deadlift
2x10 @ 43 lb
volume: 860

no change.

One-Arm Dumbbell Row
6x10 @ 32 lb
volume: 1920

nothing new here.

Dumbbell Side Lateral Raise
2x10 @ 6 lb
volume: 120

+ weight next period, i think.

this was a good workout. felt up to the task, didn't futz around, didn't let myself get distracted.

total volume: 7459 lb
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piranha: red origami crane (Default)
renaissance poisson

July 2015

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