workout 2014-01-16

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).

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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