gospel singers

after an unseasonably cold december (therefore no snow), and an unseasonably warm january (therefore no snow), here it is.

workout 2014-02-03

40 days: day 24 (week 4)

walked for an hour early in the day, because there was nice, untouched snow on the ground and i felt like taking pictures.

workout B: 3 sets of 5-3-2 reps with increasing weights

Warmup
2x5 bodyweight squat
4:00 min ATG squat

Standing Barbell Shoulder Press (OHP)
2x10 @ 45 lb
1x5 @ 60 lb
1x3 @ 65 lb
1x2 @ 70 lb
volume: 1535

pretty good form throughout. i was a bit tired at the start, but that passed after the first working weight set.

Barbell Deadlift
2x5 @ 105 lb
1x5 @ 145 lb
1x3 @ 165 lb
1x2 @ 185 lb (rep PR)
volume: 2490

no problem with the weight, which is up by 10 lb from last 5-3-2. had reserve in tank. grip is holding up.

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

added 5 lb. no problem.

Rotational Kettlebell Deadlift

2x10 @ 43 lb
volume: 860

no change.

One-Arm Dumbbell Row
2x15 @ 25 lb
2x10 @ 27 lb
2x5 @ 30 lb
volume: 1590

lots of air in the tank yet, at least at the 5RM.

Dumbbell Side Lateral Raise
2x15 @ 6
volume: 180

no change.

total volume: 7775 lb.
total volume for week 4: 44951 lb.