Monday, January 21, 2013

Double 20 kg Swing Ladders



I'm really getting into double bell swings these days. I've accepted having to stand so wide and it's actually so reminiscent of my power squat stance that I have warm fuzzy feelings about it now.It wasn't, and still isn't, a great power position for me but it really works my hips and glutes that always need work and it doesn't bother my knee.

It was hard to find a groove but I think it's getting there. Very challenging to be able to apply enough force to get them to parallel with the deck but it's getting stronger.

Plus it's a kick to be able to do them after all these years.

Two bell swings

2 14's x 8 x 3 sets
2 16's x 5
2 20's x 7,8,9 x 3 ladders
72 reps
6336 lbs

was going to do some one arm swings after but I tweaked my right forearm abit ( somehow) on the gama casts on saturday ( just a too tight wrist flexor) and decided to keep the volume down.

Belt squats
40 kg x 20,20,20, 25

moved the stance in even close and these are really feeling solid,hence the 25 rep set at the end.Finally feeling like I have some quad strength and a bit of size back and it feels awesome.

Pushups to straight bar
2 sets of 10  easy peezy! no clunking
Pushups to parallel bars
2 sets of 6 !

Nice! The parallel grip involved 20 degrees more ROM. I thought going lower could be worse but it was fine. MUCH harder, way more stretch on the delts and pecs and I can't rest/pause on the bar but it worked and no clunking either.

Bodyblade laterals

3 x 10/10

datsit.
Sisu/


2 comments:

Joe Sarti said...

Worked on the shield cast today and those high rep sets torch the wrist flexor s, especially in my case coupled with doing pull-ups.

Nice that the doubles are working well and of course the no clunk push-ups ;)

Mark Reifkind said...

thanks Joe. going to go back to shield and arm casts instead of the gama's. switching the grip is being problematic
feels better now. just needed some lacrosse ball love :)

the pushups rocked!