workout 2014-02-22
Feb. 22nd, 2014 23:29![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
piranha40 days: day 33 (week 6)
workout C: 6 singles increasing in weight for the major lifts.
Warmup
2x5 Bodyweight Squat
5:00 min ATG squat
Standing Barbell Shoulder Press (OHP)
2x10 @ 45 lb
1x1 @ 60 lb
1x1 @ 65 lb
1x1 @ 67 lb
1x1 @ 70 lb
1x1 @ 72 lb
1x1 @ 75 lb (PR)
volume: 1309
singles are still fun. 75 went up decently; not perfect, but i didn't twist my back and i didn't push-press it. held it at the top just because i could. this is my previously calculated 1RM. i didn't have any more in the tank; a second rep would probably not have gone up without breaking form completely. hm. i am not particularly tight, so i can probably milk some more from my core. 2 weeks ago i could not lift this (i tried accidentally because of a plate error), so my upper body strength IS increasing, albeit very slowly.
after this cycle is over (week 8), i'll be switching out OHP for bench.
Barbell Deadlift
2x5 @ 105 lb
1x1 @ 145 lb
1x1 @ 155 lb
1x1 @ 165 lb
1x1 @ 175 lb
1x1 @ 185 lb
1x1 @ 195 lb (PR)
volume: 2070
did not dawdle with the plate changes; one clunk-clunk after the other. good form. not much further to go til the first big goal; lifting my own bodyweight. every singles day i am tempted to just push it up there, but i must remember i'm a tortoise, not a hare. this slow progression has assured that i've never yet tweaked my back or anything else.
Two-Arm Kettlebell Swing
2x20 @ 28 lb
volume: 1120
no change.
Rotational Kettlebell Deadlift
2x10 @ 43 lb
volume: 860
no change.
One-Arm Dumbbell Row
6x10 @ 32 lb
volume: 1920
nothing new here.
Dumbbell Side Lateral Raise
2x10 @ 6 lb
volume: 120
+ weight next period, i think.
this was a good workout. felt up to the task, didn't futz around, didn't let myself get distracted.
total volume: 7459 lb
workout C: 6 singles increasing in weight for the major lifts.
Warmup
2x5 Bodyweight Squat
5:00 min ATG squat
Standing Barbell Shoulder Press (OHP)
2x10 @ 45 lb
1x1 @ 60 lb
1x1 @ 65 lb
1x1 @ 67 lb
1x1 @ 70 lb
1x1 @ 72 lb
1x1 @ 75 lb (PR)
volume: 1309
singles are still fun. 75 went up decently; not perfect, but i didn't twist my back and i didn't push-press it. held it at the top just because i could. this is my previously calculated 1RM. i didn't have any more in the tank; a second rep would probably not have gone up without breaking form completely. hm. i am not particularly tight, so i can probably milk some more from my core. 2 weeks ago i could not lift this (i tried accidentally because of a plate error), so my upper body strength IS increasing, albeit very slowly.
after this cycle is over (week 8), i'll be switching out OHP for bench.
Barbell Deadlift
2x5 @ 105 lb
1x1 @ 145 lb
1x1 @ 155 lb
1x1 @ 165 lb
1x1 @ 175 lb
1x1 @ 185 lb
1x1 @ 195 lb (PR)
volume: 2070
did not dawdle with the plate changes; one clunk-clunk after the other. good form. not much further to go til the first big goal; lifting my own bodyweight. every singles day i am tempted to just push it up there, but i must remember i'm a tortoise, not a hare. this slow progression has assured that i've never yet tweaked my back or anything else.
Two-Arm Kettlebell Swing
2x20 @ 28 lb
volume: 1120
no change.
Rotational Kettlebell Deadlift
2x10 @ 43 lb
volume: 860
no change.
One-Arm Dumbbell Row
6x10 @ 32 lb
volume: 1920
nothing new here.
Dumbbell Side Lateral Raise
2x10 @ 6 lb
volume: 120
+ weight next period, i think.
this was a good workout. felt up to the task, didn't futz around, didn't let myself get distracted.
total volume: 7459 lb