piranha: red origami crane (Default)
40 days: day 15 (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

decent form, though still not excellent. though i have the walkout down now, *snrk*. i never hit the top sides of the rack anymore.

Rotational Kettlebell Deadlift
1x10 @ 43 lb
1x10 @ 43 lb (PR)
volume: 860

i am sorta winging the form. need to find more videos of people who look like they know what they're doing.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
2x5 @ 130 lb
volume: 2200

felt a little heavy today, probably because i shuffled the order of the lifts around.

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

shwwwing.

One-Arm Dumbbell Row
4x15 @ 22 lb
volume: 1320

no change.


total volume: 6350 lb.
piranha: red origami crane (Default)
still watching "dollhouse", second season now. it seems darker and there is more violence, which i don't like as much, but there are also a number of twists i didn't at all see coming. i still like it. this must have been a blast for the actors; so many different characters to play.


40 days: day 14 (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

feeling in much better spirits today. weight went up well, if not easy yet.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
2x5 @ 130 lb
volume: 2200

this is the perfect weight with which to work on my form; not too light, not too heavy.

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

shwwwing.

One-Arm Dumbbell Row
4x15 @ 22 lb
volume: 1320

no change.

Rotational Kettlebell Deadlift
1x10 @ 43 lb
1x10 @ 43 lb (PR)
volume: 860

i've been wanting to add a lift that's not working in the sagittal plane. in a rotational deadlift one picks the weight up from next to one's foot on one side, locks it out in front, and then puts it down on the other side. i have dropped the planks in favour of this lift to put more work onto the stabilizing core muscles -- i hate doing planks; this is more fun. i see a lot of injury from twisting of the lumbar spine, and i figure it'd be smart to strengthen those muscles. i'll be doing it with my T-bar kettlebell until the weight gets high enough to use a barbell.


total volume: 6350 lb.
piranha: red origami crane (Default)
40 days: day 13 (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 form, but this weight isn't easy yet.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
2x5 @ 130 lb
volume: 2200

that rest day didn't do me any favours. the weight went up ok, but my legs were sore, and i grunted all the way. was feeling like a wet noodle.

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

shwwwing.

One-Arm Dumbbell Row
4x15 @ 22 lb
volume: 1320

no change.

RKC Plank
2x 30sec

Side Plank
2x 15 sec


total volume: 5490 lb
piranha: red origami crane (Default)
watching "dollhouse" now, which is pretty interesting.


40 days: day 12 (week 2)

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

felt good today. got the 65 up with less effort than last time.

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

still doing fine, and 175 went up twice no problem. my grip is still holding, but i think i might need to stop resting the bar on the fingers, and move it into the hand now.

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

no change.

One-Arm Dumbbell Row
2x15 @ 22 lb
2x10 @ 25 lb
2x5 @ 27 lb
volume: 1430

the oly collars remain handy for microloading the dumbbell. ;) as long as i do these rows and keep gaining on them, i feel my grip stays just ahead of what it needs to be for the deadlift, but just.

RKC Plank
2x 30 sec

i am definitely improving on these even though the times are still puny.

Side Plank
2x 20 sec

total volume: 5806 lb
total volume for week 2: 32030 lb

tomorrow is officially a rest day, and if my legs feel as tired as they are now, i am taking it. in fact i was gonna make this a rule, right? walking is allowed, no lifting.
piranha: red origami crane (Default)
finished "game of thrones" 3rd season. sorry, didn't love it. i think i am pretty much done with white, male, cis, pseudo-medieval fantasy. i can see what GRRM tried to do, and i acknowledge that he subverted the tropes of chivalry, noble conquest, combat, honour, duty, and family by showing how brutish and cruel and not at all noble it all really was. the good guys (what good guys there are) don't get rewarded here. they don't win. they die just like the bad guys do, and often sooner. i like that his characters are complex, and that his themes don't deal in simplistic views of good vs evil. also, dragons. i love dragons.

but the race fail is very bad. at first i thought that the white woman saving all the brown people from slavery was just another trope he was gonna skewer, but he certainly didn't do that in all 3 seasons, and the orientalism is very, very bad. it feels as if GRRM fell for this trope wholesale. which is surprising, because i seem to recall reading something by him years ago that was set in a fictional middle east, and it did not suck this hard. or maybe i am mistaken about him writing those stories; i can't find them now. hm.

please note that i have not read the "song of ice and fire" books, and maybe there is nuance in them that the TV show failed to convey. i am reading the first book, but am not sure i want to plow through 5 door stoppers in a series of 7, 2 of which are not written yet, if it's much like what i just watched. while this is IMO a big improvement over tolkien's LotR (which is the sort of epic black-and-white stuff that doesn't appeal to me at all), it's just too full of things i simply have read enough of.

i also didn't expect this to strike a blow for feminism, but i am unhappy with the copious amounts of tits and full frontal nudity HBO bestowed on us. i am generally perfectly fine with nudity and sex in my medieval fantasy, but i would like it to be more equitable, and i prefer it to not be completely gratuitous. tits are not props so network executives can appeal to imaginary fanboys getting a hard-on for the show -- i would bet that even if there were not a single nude tit the show would be just as beloved by its male fans. networks underestimate geeks. and they underestimate other viewing audiences as well, who might enjoy partaking of some fan service themselves even if that might cause outrage among some prude hetboys. while we got some ass shots of guys and even some full-on peens early on, that soon disappeared and we were back to completely unclothed women doing it with men who still had their pants on.

overall i just didn't enjoy this. there was too much blood and gore and torture and cruelty, both physical and emotional. the political scheming was interesting at first but then was subsumed by battles and strife of every kind, and some random sorcery (why even?). gritty realism is an honourable concept, but frankly, i don't want this much of it in my escapism; i can just watch war documentaries for that, and really ... no. just ... no. i already know humans can be unbelievably cruel. i don't need to lose what little faith in humanity i've got left. i want something hopeful from my fiction. not pollyanna unicorns shitting airy-fairy rainbow sprinkles, but just SOMETHING hopeful.

and i'd like some fantasy in which brown people are neither barbarian savages nor villains nor exotic, unfathomable creatures, in which women have agency and do not get raped by the scores, in which white people are not the saviours of anyone, in which nudity isn't used to titillate, in which gay people get to be happy now and then too. can we move on from medieval europe already?


40 days: day 11 (week 2)

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

upping the weight; much better form than last time i did this. still room for improvement.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
2x5 @ 130 lb
volume: 2200

upping the weight slightly. went well. good form.

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

this T-bar swings pretty well, with a vise-grip holding down the weights. i think i have the form reasonably well now, but need to film myself.

One-Arm Dumbbell Row
4x15 @ 22 lb
volume: 1320

no change. i have room in the tank, but should leave it at this weight for a while longer so i can keep the workout "easy".

RKC Plank
2x 30sec

Side Plank
2x 15 sec


total volume: 5490 lb
piranha: red origami crane (Default)
now watching the third season of "game of thrones". george rr martin really doesn't mind killing his characters, does he. and we're not just talking redshirts.

my favourite thing is the title design; i watch it every time (and to reward me, it changes just a little every time). i figured it had to be CGI, but it looks damn real, like an actual built model with little gears and mechanics that move things -- it very much has the feel of leonardo da vinci's mechanisms. luckily i found a site with a lot of information on the design, and it turns out that's exactly what the designer had in mind. well done.


40 days: day 10 (week 2)

workout D: 10 "tonic" reps of a very light weight to rest after a day of heavier singles.

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

Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
1x10 @ 50 lb
volume: 950

i've gotta go down in weight to have my set be "tonic".

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
1x10 @ 125 lb
volume: 2150

easy peasy.

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

no change.

One-Arm Dumbbell Row
4x15 @ 22 lb
volume: 1320

no change.

Plank
2x 25sec

RKC plank

Side Plank
2x 15 sec


total volume: 5340 lb
piranha: stylized white figure lifting a red barbell with weights (lift)
today i fast-forwarded a lot through "game of thrones". too much blood and gore in battles and way too much torture. i have no doubt that the real middle ages were nasty and brutish like this, but frankly, reading about it is plenty; i do not need to see it. it might be good for people who somehow romanticize the whole knights-and-damsels thing, but i never did (well, not since i was a kid). pretty much the only good thing right now is that daenerys has changed from a doormat to a strong person, but she's also refrained from becoming an asshole in the process like so many others. and for a change, we're now getting translations of foreign languages. it was not a good idea to never translate the dothraki conversations, that really bugged me (in retrospect i wonder whether i had subtitles off for some reason).



40 days: day 09 (week 2)

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

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

Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
1x1 @ 55 lb
1x1 @ 60 lb
1x1 @ 62 lb
1x1 @ 65 lb
1x1 @ 67 lb
1x1 @ 70 lb (PR)
volume: 829

singles are fun. personal record for the OHP. i am sure it wasn't very pretty, but it went up solidly.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
1x1 @ 125 lb
1x1 @ 135 lb
1x1 @ 145 lb
1x1 @ 155 lb
1x1 @ 165 lb (PR)
1x1 @ 175 lb (PR)
volume: 1800

this is not supposed to be a max effort, but it's just 5 lb lighter than my calculated 1RM. i could have increased the weight in smaller steps, but i figured it'd be motivating to to try and get a PR. after lifting 175, i now think my actual 1RM is already higher than 180 (seems the volume is paying off).

also, singles are indeed fun, but the plate changing for them ought to count as a separate workout. ;)

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

shwwwing.

One-Arm Dumbbell Row
4x15 @ 22 lb
volume: 1320

nothing new here.

Plank
2x 25sec

RKC plank

Side Plank
2x 15 sec


total volume: 4869 lb
piranha: stylized white figure lifting a red barbell with weights (lift)
"game of thrones" is pretty depressing, actually. there are just not many good people, nearly everyone else is venal and cruel, and life is fairly horrible for peasants, and not even all that great for many nobles. i am not sure i can watch many seasons of this, and i don't love it like i love BSG.



40 days: day 08 (week 2)

workout A

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

Standing Barbell Shoulder Press (OHP)
1x10 @ 45 lb
1x5 @ 55 lb
1x5 @ 60 lb
volume: 1025

gonna do warmup with bar for 1x10 now. first set felt easy, so added some weight for the 2nd.

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

added weight here as well. alas i can't count plates, so i lifted 10 lb more than i had intended. oh well. and hey -- i have wee deadlift calluses now!

Two-Arm Kettlebell Swing
2x20 @ 18.5 lb (PR)
volume: 740

shwwwing.

One-Arm Dumbbell Row
4x15 @ 22 lb
volume: 1320

added the oly collars for an extra 2 lb. will keep that weight for a while.

Plank
2x 25sec

RKC plank

Side Plank
2x 15 sec


total volume: 5435 lb
piranha: stylized white figure lifting a red barbell with weights (lift)
i am watching "game of thrones" now, and wow -- that is gorier than the average horror anime, and that's saying something. more commendable: free-swinging human penes, 3 by my latest count, 2 of which in non-sexual situations. i am very pleased to see full frontal nudity not limited to women. it started out that way, and i was making snarky comments to the *poing* in IM, about the ratio of naked tits to fully clothed men. but then the show redeemed itself at least on that account.

i thought i had read at least the first book, but nothing rings any bells here, so i guess i didn't. which i shall remedy forthwith, since i am enjoying the interminable scheming, and that's bound to be even more fun in written form -- though the series is not finished, and judging from how long it took to get here, it'll be some years before it will be, and i don't generally like to invest myself anymore in series that are not finished. but there seems to be a continuing stream of unraveling of schemes and hatching of new ones, so it's not like i will be kept from some huge final denouement that ties it all together.

i like the dwarf best, and arya, of course.


onward to the workout.

40 days: day 07 (week 2)

workout A

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

Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
2x5 @ 55 lb
volume: 1000

lackadaisical. i wasn't feeling tired enough to add a rest day, but i wasn't really feeling the love either.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
2x5 @ 125 lb
volume: 2150

the weight wasn't bad, but by this point i thought maybe a rest day wouldn't have been the worst idea.

Two-Arm Kettlebell Swing
2x20 @ 18.5 lb
volume: 740

but i got this far, so why not continue.

One-Arm Dumbbell Row
4x15 @ 20 lb
volume: 1200

at least these went well, though by the second set i was pretty much done for the night. skipping the planks, going to bed. i think i shall make it a rule that i must take a rest day after a 5-3-2 workout unless i feel unusually energetic.

total volume: 5090 lb
piranha: red origami crane (Default)
this is workout B of the 40 day program

40 days: day 06

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

Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
1x5 @ 55 lb
1x3 @ 60 lb
1x2 @ 65 lb
volume: 1035

tired today, but no problem with this progression; good form throughout.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
1x5 @ 125 lb
1x3 @ 130 lb
1x2 @ 135 lb
volume: 2185

felt fine even though i was tired.

Two-Arm Kettlebell Swing
2x20 @ 18.5 lb
volume: 740

i didn't change anything here because i'm still trying to get good form on it.

One-Arm Dumbbell Row
2x15 @ 20 lb
2x10 @ 22 lb
2x5 @ 25 lb
volume: 1290

ha. the collars that came with the oly dumbbell handle weigh 2 lb. handy, that. i don't normally use them because the spring collars are faster.

RKC Plank
2x 25 sec

Side Plank
2x 20 sec

total volume: 5250 lb
total volume for the week: 29725 lb

tomorrow is officially a rest day, but i'll see how i feel, since i already had one rest day this week where i only walked.
piranha: red origami crane (Default)
went to home depot yesterday and got supplies to build my new bench. also got some pipe to make a t-bar for an improvised kettlebell that uses my existing weights, but unfortunately they didn't have any pipe in the right length. went to rona today, and they didn't either. that's annoying; i don't want to have to buy a die to cut thread in some pipe. though one never knows when one will need that again, so i might end up doing that if i can't find any pipe elsewhere.

40 days: day 05

Suspension Trainer Push-ups
10 reps

did those earlier in the day -- the jungle gym sometimes just calls to me while i am walking past. normally i forget to log them.

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

Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
2x5 @ 55 lb
volume: 1000

felt solid.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
2x5 @ 125 lb
volume: 2150

weight felt light.

Two-Arm Kettlebell Swing
2x20 @ 18.5 lb
volume: 740

shhhhhwing. i'm liking this better and better.

One-Arm Dumbbell Row
4x15 @ 20 lb
volume: 1200

i'm feeling my biceps more than usual. guess i am really tensing the "irradiated" muscles now.

RKC Plank
2x 20 sec

Side Plank
2x 15 sec

total volume: 5090 lb
piranha: red origami crane (Default)
40 days: day 04

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

Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
2x5 @ 55 lb
volume: 1000

back up to the previous weights. felt good today.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
2x5 @ 125 lb
volume: 2150

back up to previous weight as well. felt solid today.

Two-Arm Kettlebell Swing
2x20 @ 18.5 lb (PR)
volume: 740

upped the weight by 5 lb, and weighted it on the bottom of the dumbbell, which makes it swing a lot better. need to film myself to see whether i have the form down approximately; it feels decent, but i don't know.

One-Arm Dumbbell Row
4x15 @ 20 lb
volume: 1200

i can feel during recovery that this uses muscles i do not normally use, which i suppose is a good sign. i like the dynamic nature -- i see more kettlebell exercises in my future.

RKC Plank
2x 20 sec

Side Plank
2x 15 sec

total volume: 5090 lb
piranha: stylized white figure lifting a red barbell with weights (lift)
40 days: day 03

Warmup
7:00 min dynamic warmup and 3:00 min ATG squat. very tired today, considered blowing workout off to get a full day recovery. gonna try for it anyway with lower weights for the main lifts, and then see how recovery goes tomorrow.

Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
2x5 @ 50 lb
volume: 950

shleppy and achy; lowered weight.

Barbell Deadlift
1x5 @ 75 lb
2x5 @ 105 lb
volume: 1425

lowered weight here too.

Two-Arm Kettlebell Swing
2x20 @ 18.5 lb (PR)
volume: 740

upped the weight by 5 lb, and weighted it on the bottom of the dumbbell, which makes it swing a lot better. need to film myself to see whether i have the form down approximately; it feels decent, but i don't know.

One-Arm Dumbbell Row
4x15 @ 20 lb
volume: 1200

kept weight the same.

RKC Plank
2x 20 sec

Side Plank
2x 15 sec

total volume: 4315 lb
piranha: stylized white figure lifting a red barbell with weights (lift)
40 days: day 02

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

Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
2x5 @ 55 lb
volume: 1000

good form. at this weight i've really got it down.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
2x5 @ 125 lb
volume: 2150

good form here too, but it didn't feel light today. i'm guessing my body needs to get used to training every day now.

Two-Arm Kettlebell Swing
2x20 @ 18.5 lb (PR)
volume: 740

upped the weight by 5 lb, and weighted it on the bottom of the dumbbell, which makes it swing a lot better. need to film myself to see whether i have the form down approximately; it feels decent, but i don't know.

One-Arm Dumbbell Row
4x15 @ 20 lb
volume: 1200

well, i am glad i didn't add weight. i was much more tired today. they were good rows though.

RKC Plank
2x 20 sec

Side Plank
2x 15 sec

total volume: 5090 lb
piranha: stylized white figure lifting a red barbell with weights (lift)
starting dan john's 40 day "easy strength" program, which is very similar to what i talked about yesterday. deloaded to 70% of max. good workout; sweaty, but not tired. yeah, i think i can probably do this every day; we'll see how my muscles feel tomorrow. while i did a lot fewer sets, the dumbbell swing and RKC plank are new.

40-days: day 01

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

Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
2x5 @ 55 lb
volume: 1000

oh yeah, i can feel the difference it makes when i know i only have 2 sets instead of 5. i thought i was trying for good form before, but this is even more conducive to it. the weight might be a little high for this program to start with. i had the small plates on the dumbbell and was too lazy to move them. i should buy a few extra.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb x 5
2x5 @ 125 lb x 5
volume: 2150

feels so light after 160 lb. ;) here too i was wondering whether i should cut the weight even more. but on second thought, i don't think so. i have good form at this weight, and i can decide when i want to add more.

Two-Arm Kettlebell Swing
2x20 @ 13.5 lb (PR)
volume: 540

have no kettlebell, so did this with the small adjustable dumbbell. i did this exercise once while i had a PT, but she was not forthcoming about proper form, so i gleaned it from youtube. am not at all sure i've got it right. the dumbbell doesn't quite get the right swing feel either. i don't really want to spend the money on a whole set of kettlebells, so this will have to do for now. did one set after the OHP, one set after the deadlift.

One-Arm Dumbbell Row
4x15 @ 20 lb
volume: 1200

probably deloaded a bit too much on this.

RKC Plank
2x 20 sec

oh man, these are HARD. much harder than regular ones; i was shaking like a leaf after only 20 seconds.

Side Plank
2x 15 sec

surprise, i can actually do real side planks now (no longer from the knees). that is cool.

i still need to add something one-sided; i think i want to learn how to do a turkish get-up.

total volume: 4890 lb
piranha: stylized white figure lifting a red barbell with weights (lift)
my weights keep outpacing my core strength, and i have so far sucked at adding core exercises regularly, so if i want to continue to lift while prioritizing form over weight without stagnating, i need to do something different. such as deloading the weights and doing core exercises as an integral part of my workout instead of tacking them on if i am not too wiped. i don't like core exercises, ergo i am trying to find a way to still mostly lift weights, but work more on my core without getting demotivated and sloughing off. i already have to be careful about sloughing off because the paramour is often asleep when i want to work out, and trying to be vewwy vewwy kwiet doesn't work with 45 lb plates on the bar, so i push my workouts later and later and... yeah. that's not going so well.

wherever we're moving to will have to have a space that's separate enough from the sleep and work spaces so either of us can work out at any time day or night without worrying about disturbing the other. i really want to grunt out loud too. and play heavy metal. i have it on "good" authority that heavy metal raises testosterone even if you don't work out at all. ;)

pondering where i've gotten so far and where i want to go is also leading me to believe i should shift to a regimen that includes some fast movement, and something twisty or at least unilateral. i do not want to become a powerlifter, after all, i want to become more all-around adept at various forms of human movement. also, habit-forming works much better if i work out every day. but on a 5x5 program every second day is needed for recovery; i am now lifting almost 5 short tons per workout (that sounds amazing, *heh*).

what i need to do is lower the weights, push less volume each day, but lift enough to keep weekly volume up, and add extra exercises that are not necessarily pure assistance. if i have fewer sets i also hope i'll be able to concentrate more on creating as much muscle tension as possible, which matters a lot -- and i am not doing enough of it now because i am always worried whether i can complete the sets; my mind kidna rabbits around instead of staying in the "here, this rep is all you care about" mode. that's not the right attitude, so lightening the load per workout might get me into a better mindset.

maybe something like this:
upper body push (OHP)
posterior chain (deadlift)
upper body pull (row)
fast, dynamic whole body (kettlebell/dumbbell swing)
core (planks, leg raises, sliding rollout; vary this to stave off hatred)
twisty/unilateral (lunges, twist lunges, bulgarian split squat, get-up)

i'm gonna stick with 5 reps per set, but how many sets? 2 or 3? what weights would i start with? when would i add weight? maybe have some pyramid sets? i think i might be making this too complicated, *heh*. add weights once a week, 2x5 sets for everything, work out 6 days and rest 1. that's kinda minimalist but could work. wonder whether it will provide enough progressive overload.

i think dan john has an interesting program for switching things up like this; gotta see whether i can find that again. all that stuff is usually meant for experienced lifters who have trouble making gains. oh well, i am not experienced, but i like experimenting on myself. as long as i won't stop getting stronger, maximizing gains is not that important, and the best exercise is the exercise i actually do.

the other program i like is jim wendler's 5-3-1, but that's also on alternating days. maybe i am off my rocker to work out every day, but i am feeling too close to the edge of slipping right back out of this newly minted habit, and i know how easily that happens. especially in winter. i need to do something to stop the drift. so i'll do a week of it and if it doesn't work, i can try something else.
piranha: stylized white figure lifting a red barbell with weights (lift)
Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
1x5 @ 50 lb
3x5 @ 60 lb
2x5 @ 55 lb

volume: 2150 lb

good form til the end of the 3rd set with 60 lb, which is just about on schedule. i am still unusually tired, which probably means i am not sleeping as well as it might seem.

Barbell Deadlift
1x5 @ 60 lb
1x5 @ 95 lb
1x5 @ 135 lb
2x5 @ 160 lb (PR)

volume: 3050

went all well. only did 2x5 sets of working weight today because of myalgia in my quads (from what?). then i thought "fuck that noise".

Romanian Deadlift
5x5 @ 95 lb (PR)

volume: 2375 lb

i'm adding these because i am still very quad-dominant. did the nick horton version, just to the kneecap to work glutes and hams more than lower back. first time doing these, so i kept the weight very light to get the form down. it's interesting how much my body knows the form for the deadlift by now; it actually requires constant concentration to switch to something new, my body wanted to do the same movement as it's used to.

One-Arm Dumbbell Row
5x16 @ 30 lb

volume: 2400 lb

kept these to 8 reps per arm since today i also did RDLs.

total volume: 9975 lb
piranha: stylized white figure lifting a red barbell with weights (lift)
Suspension Trainer Push-ups
10 reps

Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb

and that's all he wrote. i started feeling... not exactly the-room-is-spinning dizzy, but unbalanced. like i was gonna fall over if i didn't hold onto something. weird shit. definitely not a time for lifting heavy things. blood pressure was normal, so was heart rate. no nausea. maybe some inner ear thing? did not pass after 10 minutes, so i went to bed (didn't have major stroke symptoms).

sleep "fixed" whatever it was. still, disconcerting to not know what was wrong.
piranha: red origami crane (Default)
Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
1x5 @ 50 lb
4x5 @ 55 lb
1x5 @ 60 lb

volume: 2100 lb

really pleased with my form now, except for the last set which still needs work. will progressively replace 55 lb with 60 lb sets until they all look good, and only then add weight.

Barbell Deadlift
1x5 @ 60 lb
1x5 @ 95 lb
1x5 @ 125 lb
5x5 @ 150 lb (PR)

volume: 5150 lb

still loving this lift. real heavy for the fingers now, though subjectively, it felt less heavy than last time. interesting; maybe the DB rows are paying off. i think my form is good, spine feels neutral, i feel the lift where i am supposed to be feeling it, and my back does not hurt. but i should film myself and post a form check somewhere. need to find the right place for that as well. this is probably the last time i am doing 5x5 for the deadlift; i could feel my form slightly "melt" in the last set. time to drop back.

BUY CHALK! don't wait with that until you fail, baka.

One-Arm Dumbbell Row
5x16 @ 30 lb

volume: 2400

still upping by a rep each set each workout. this was getting close to failure; probably 2 more in the tank.

Plank
2x 30 sec

Knee Side Plank
4x 15 sec

a little extra core work can't hurt. even though i don't actually feel my core doing anything much, i can tell it is getting stronger, because these are easier now than they used to be, even after a heavy deadlift workout.

total volume: 9650 lb
piranha: red origami crane (Default)
Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
1x5 @ 50 lb
4x5 @ 55 lb
1x5 @ 60 lb

volume: 2100 lb

very tired, waited too long with workout to not wake the paramour (we're on diametrically opposed schedules now). only ended up doing OHP, but decided early on that i wasn't gonna do anything else, and concentrated on it to push my performance form-wise. which worked out well, even the last 60 lb set was all done with decent form, not hyper-extended.

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piranha: red origami crane (Default)
renaissance poisson

July 2015

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