workout 2014-01-09
Jan. 9th, 2014 23:15![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
piranha40 days: day 03
Warmup
7:00 min dynamic warmup and 3:00 min ATG squat. very tired today, considered blowing workout off to get a full day recovery. gonna try for it anyway with lower weights for the main lifts, and then see how recovery goes tomorrow.
Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
2x5 @ 50 lb
volume: 950
shleppy and achy; lowered weight.
Barbell Deadlift
1x5 @ 75 lb
2x5 @ 105 lb
volume: 1425
lowered weight here too.
Two-Arm Kettlebell Swing
2x20 @ 18.5 lb (PR)
volume: 740
upped the weight by 5 lb, and weighted it on the bottom of the dumbbell, which makes it swing a lot better. need to film myself to see whether i have the form down approximately; it feels decent, but i don't know.
One-Arm Dumbbell Row
4x15 @ 20 lb
volume: 1200
kept weight the same.
RKC Plank
2x 20 sec
Side Plank
2x 15 sec
total volume: 4315 lb
Warmup
7:00 min dynamic warmup and 3:00 min ATG squat. very tired today, considered blowing workout off to get a full day recovery. gonna try for it anyway with lower weights for the main lifts, and then see how recovery goes tomorrow.
Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
2x5 @ 50 lb
volume: 950
shleppy and achy; lowered weight.
Barbell Deadlift
1x5 @ 75 lb
2x5 @ 105 lb
volume: 1425
lowered weight here too.
Two-Arm Kettlebell Swing
2x20 @ 18.5 lb (PR)
volume: 740
upped the weight by 5 lb, and weighted it on the bottom of the dumbbell, which makes it swing a lot better. need to film myself to see whether i have the form down approximately; it feels decent, but i don't know.
One-Arm Dumbbell Row
4x15 @ 20 lb
volume: 1200
kept weight the same.
RKC Plank
2x 20 sec
Side Plank
2x 15 sec
total volume: 4315 lb