workout 2014-01-28

[piranha]

40 days: day 18 (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, strong lifts today. though i've got a bad habit, i think; i launch into the first rep almost like a push press. i added a rep to make up for that; need to watch out for it, and stop doing that.

Rotational Kettlebell Deadlift
2x10 @ 43 lb
volume: 860

no change.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
2x5 @ 145 lb
volume: 2350

felt strong today, so i slapped an extra 10 lb on. i think i am getting an inkling of auto-regulation now; a few times lately i vaguely "felt" what weight i should use before lifting the bar with the last working weight.

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

shwwwing.

One-Arm Dumbbell Row
4x15 @ 25 lb
volume: 1500

i upped the weight by 5 lb. it's now at 70% of my previously calculated 1RM max, for 15 reps. felt solid, with room for several more reps, so i am pretty sure i've gotten stronger.

Dumbbell Side Lateral Raise
2x15 @ 6 lb
volume: 180

because this felt like such a good day and i had air in the tank, i threw these in.

total volume: 6860 lb.
total volume for week 3: 32586 lb.

the weekly volume is steadily growing, without me paying any attention to it. good.