workout 2014-01-03

[piranha]

Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
1x5 @ 50 lb
3x5 @ 60 lb
2x5 @ 55 lb

volume: 2150 lb

good form til the end of the 3rd set with 60 lb, which is just about on schedule. i am still unusually tired, which probably means i am not sleeping as well as it might seem.

Barbell Deadlift
1x5 @ 60 lb
1x5 @ 95 lb
1x5 @ 135 lb
2x5 @ 160 lb (PR)

volume: 3050

went all well. only did 2x5 sets of working weight today because of myalgia in my quads (from what?). then i thought "fuck that noise".

Romanian Deadlift
5x5 @ 95 lb (PR)

volume: 2375 lb

i'm adding these because i am still very quad-dominant. did the nick horton version, just to the kneecap to work glutes and hams more than lower back. first time doing these, so i kept the weight very light to get the form down. it's interesting how much my body knows the form for the deadlift by now; it actually requires constant concentration to switch to something new, my body wanted to do the same movement as it's used to.

One-Arm Dumbbell Row
5x16 @ 30 lb

volume: 2400 lb

kept these to 8 reps per arm since today i also did RDLs.

total volume: 9975 lb