workout 2014-01-10

[piranha]

40 days: day 04

Warmup
7:00 min dynamic stretching and 3:00 min ATG squat

Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
2x5 @ 55 lb
volume: 1000

back up to the previous weights. felt good today.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
2x5 @ 125 lb
volume: 2150

back up to previous weight as well. felt solid today.

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

i can feel during recovery that this uses muscles i do not normally use, which i suppose is a good sign. i like the dynamic nature -- i see more kettlebell exercises in my future.

RKC Plank
2x 20 sec

Side Plank
2x 15 sec

total volume: 5090 lb