workout 2014-01-29

[piranha]

40 days: day 19 (week 4)

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

tired, and my body feels heavy and achy. paid attention to not starting the first rep like a push press, but that's pretty much all i paid attention to. seems like every extra good workout is followed by an extra crappy one.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
2x8 @ 125 lb
volume: 2900

kept the weight lighter and did more reps because things felt heavy before i even picked anything up.

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

shwwwing.

Rotational Kettlebell Deadlift
2x10 @ 43 lb
volume: 860

no change.

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

kept the weight at 25 to not totally wimp out. not doing lateral raises tonight; am just glad i am finished.

total volume: 7230 lb.