piranha: red origami crane (Default)
[personal profile] piranha
overhead press
1x5 @ 45lb
5x5 @ 55lb

1x5 @ 85lb
4x5 @ 90lb

goblet squats
5x5 13.5lb

bench dips
5x5 BW

an hour before the workout i felt good. then i did my warmup, and for some reason my whole body felt weak afterwards. i didn't do anything weird or new, and i was looking forward to working out. no idea what happened.

5 min cardio.
15 min mobility.

OHP: the warmup set was ok, but the first set with working weight was not good. i wasn't really tight and had arms like wet noodles. i got the weight up there, but it wasn't pretty; hyperextended back, uneven arms. but i wasn't gonna let my mind screw me over (though still no idea why it would even try). pulled myself together for sets 3-6, tried to crush that bar, and puuuush the weight up. it did go better, though form was still not as good as i wanted it. 5 lb weight increase might be a bit much now, but since i was noodly even with the empty bar, i am not taking that as a reason to start microloading. not yet.

deadlift: did the first set with the usual increase of 5 lb. then increased by another 5 because the first set felt good, and my squat seems like it is never gonna catch up anyway. i just got pissed off that some dark corner of my mind tries to screw with my progress. not gonna let it happen easily. so why not push the deadlift ahead, at least for today, to make myself feel better. my fingers tingled a bit at the end of each set; i'm hoping that's because i am crushing the heck out of the bar. i can really feel my glutes and hamstrings activate now.

goblet squats: i am concentrating hard on form to avoid buttwinking in the hole. my breathing was all over the place at first, but then i regulated it to be very rhythmic, in tune with going down and coming back up.

bench dips: well, my triceps sure felt it tonight. i was gonna add another accessory triceps exercise, but yeah, not necessary. when the new power rack comes, i'll be able to do assisted dips with hands by my side instead of behind me, which better simulates the kayak exit i am working towards.

next time i'll wear my heart rate monitor if i can find the strap. i can really feel the cardio effects of the lifting now. be interesting to see where the heart rate gets to.

mostly good workout, despite the weird start.


piranha: red origami crane (Default)
renaissance poisson

July 2015

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