Saturday, November 03, 2007

300 one arm swings

with the 32 kg! PR baby and it was easy. My work capacity is now back up to where it was when I peaked it for the cert in September,plus.Last weeks 300 reps with the 28 let me know I was there.This is without a doubt the strongest I have been with the 32 kg swing ever.

warmup
2 clubbell torch swings 5x10 with 10's

one arm swings
16 kg 5/5x2
20 kgx5/5
24kgx5/5

32kg 10/10x15 sets.
300 reps
21,600 pounds
10.8 tons
Most excellent.Pace was solid, reps were crisp ,fast and chin height and the weight felt light.It hasn't always felt light, to make an understatement.


Clubbell torch press
5x10 10# 2 bells
One cb torch press
3x5 each arm 15 #
One cb flag press
3x5 each arm 10 #
3x5 each 15#
Two cb flag press
3x8 10 #

these were much better than last week.really finding the groove. lockout in elbows has improved quite a lot already.
Arm Casts
3x8 each arm 10#
3x5 two arms 10#
3x5 each arm 15 #
Gama cast
3x15 15#
Barbarian flag( gama to a flag lockout)
3x15 with 15's ( I like this one)

really can feel the upper body waking up,especially the triceps, just what I want and need.THis also has a very good stabilizing effect on the shoulders, that's for sure.Need another 15 #er for the double set and a 20 for these two handed moves.

datsit, full body z session later.

5 comments:

Aaron Friday said...

Congrats on the PR! Great job, man. That's awesome.

Mark Reifkind said...

thanks aaron, I was happy it was so strong too. some days, gravity is light.

william said...

Nice work

Mark Reifkind said...

thanks bill.

Sean Schniederjan said...

chin high too! that ain't easy. very cool... nice work.