workout 2013-12-28
Dec. 29th, 2013 01:43![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
piranhaStanding Barbell Shoulder Press (OHP)
2x5 @ 45 lb
1x5 @ 50 lb
4x5 @ 55 lb
1x5 @ 60 lb
volume: 2100 lb
really pleased with my form now, except for the last set which still needs work. will progressively replace 55 lb with 60 lb sets until they all look good, and only then add weight.
Barbell Deadlift
1x5 @ 60 lb
1x5 @ 95 lb
1x5 @ 125 lb
5x5 @ 150 lb (PR)
volume: 5150 lb
still loving this lift. real heavy for the fingers now, though subjectively, it felt less heavy than last time. interesting; maybe the DB rows are paying off. i think my form is good, spine feels neutral, i feel the lift where i am supposed to be feeling it, and my back does not hurt. but i should film myself and post a form check somewhere. need to find the right place for that as well. this is probably the last time i am doing 5x5 for the deadlift; i could feel my form slightly "melt" in the last set. time to drop back.
BUY CHALK! don't wait with that until you fail, baka.
One-Arm Dumbbell Row
5x16 @ 30 lb
volume: 2400
still upping by a rep each set each workout. this was getting close to failure; probably 2 more in the tank.
Plank
2x 30 sec
Knee Side Plank
4x 15 sec
a little extra core work can't hurt. even though i don't actually feel my core doing anything much, i can tell it is getting stronger, because these are easier now than they used to be, even after a heavy deadlift workout.
total volume: 9650 lb
2x5 @ 45 lb
1x5 @ 50 lb
4x5 @ 55 lb
1x5 @ 60 lb
volume: 2100 lb
really pleased with my form now, except for the last set which still needs work. will progressively replace 55 lb with 60 lb sets until they all look good, and only then add weight.
Barbell Deadlift
1x5 @ 60 lb
1x5 @ 95 lb
1x5 @ 125 lb
5x5 @ 150 lb (PR)
volume: 5150 lb
still loving this lift. real heavy for the fingers now, though subjectively, it felt less heavy than last time. interesting; maybe the DB rows are paying off. i think my form is good, spine feels neutral, i feel the lift where i am supposed to be feeling it, and my back does not hurt. but i should film myself and post a form check somewhere. need to find the right place for that as well. this is probably the last time i am doing 5x5 for the deadlift; i could feel my form slightly "melt" in the last set. time to drop back.
BUY CHALK! don't wait with that until you fail, baka.
One-Arm Dumbbell Row
5x16 @ 30 lb
volume: 2400
still upping by a rep each set each workout. this was getting close to failure; probably 2 more in the tank.
Plank
2x 30 sec
Knee Side Plank
4x 15 sec
a little extra core work can't hurt. even though i don't actually feel my core doing anything much, i can tell it is getting stronger, because these are easier now than they used to be, even after a heavy deadlift workout.
total volume: 9650 lb