workout 2014-01-31

40 days: day 21 (week 4)

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

Warmup
4:00 min ATG squat; didn't feel like warming up. maybe i am bored with the routine. upping the warmup reps instead seems to do a good enough job. and i like doing it better. it's still very satisfying for me to push the empty bar up rapidly 10 times without any problems -- i still remember when getting it above my head was impossible.

Standing Barbell Shoulder Press (OHP)
2x10 @ 45 lb
1x1 @ 60 lb
1x1 @ 62 lb
1x1 @ 65 lb
1x1 @ 67 lb
1x1 @ 70 lb
1x1 @ 72 lb (PR)
volume: 1296

only enough pause in between to change plates. huh; even the 72 went up surprisingly easy, but i was concentrating hard for each single and "irradiating" (there's gotta be a better term for that), something i cannot yet pull off for a set of 5.

Barbell Deadlift
2x5 @ 105 lb
1x1 @ 135 lb
1x1 @ 145 lb
1x1 @ 155 lb
1x1 @ 165 lb
1x1 @ 175 lb
1x1 @ 185 lb (PR)
volume: 2010

dear self, remember this is not supposed to be a max effort. ;) ah, but it's hard to not push myself while i can. and i am not actually pushing all that hard. so, singles day continues to be PR day. and it's not really max effort if i have a rep in the tank, right? my (calculated) deadlift 1RM was 181 lb before i started this program. i think it's safe to say i have well exceeded that.

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

shwwwing.

Rotational Kettlebell Deadlift
2x10 @ 43 lb

no change. was sorta thinking of upping the weight, but since i already pushed the conventional deadlift i decided to wait.

One-Arm Dumbbell Row
4x15 @ 25 lb
volume: 1500

nothing new here.

good workout. and thanks to my new spreadsheet, i no longer make stupid basic math mistakes.

total volume: 6586 lb