workout 2014-01-22

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

workout 2014-01-23

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.

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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.