workout 2014-01-09

[piranha]

40 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