workout 2014-01-22

[piranha]

40 days: day 13 (week 3)

workout A

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

Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
2x5 @ 60 lb
volume: 1050

good form, but this weight isn't easy yet.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
2x5 @ 130 lb
volume: 2200

that rest day didn't do me any favours. the weight went up ok, but my legs were sore, and i grunted all the way. was feeling like a wet noodle.

Two-Arm Kettlebell Swing
2x20 @ 23 lb
volume: 920

shwwwing.

One-Arm Dumbbell Row
4x15 @ 22 lb
volume: 1320

no change.

RKC Plank
2x 30sec

Side Plank
2x 15 sec


total volume: 5490 lb