Saturday, June 22, 2013

Beast One Arm Swings

Another Pr :) I did three sets of 5/5 with this monster this morning and that's one more set than my last best. I want to be able to do 5 x 5/5 whenever I want and then once it becomes stronger start to work it more in terms of quality. Right now I'm just happy to survive it.

And survive it I did . I was ready too with good food and rest yesterday and a good nights sleep as well. I prepared mentally well for it also, pretty much knowing this is what I would do today. How strong it would be I didn't know but I knew I was ready to do it.

Last time with the Beast was the first week in June so it's been a three week cycle for it, Just about right. Training it once every three or four weeks is perfect. I need time with the 32, 36 40 and 44 kg bells as well, building strength, endurance power and technique with each. All of which will also challenge my grip and hip strength. Perfect.

One arm swings:
16 kg x 5/5 x 2

20 kg x 5/5 x 2
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 5/5 ( this bell ALWAYS challenges my left hand grip even more than the 48 kg does! weird)
40 kg  x 5/5
48 kg x 5/5 x 3 sets Pr

This was as tough mentally as it was physically. Probably more. I really have a hard time that I actually did this BEFORE let alone today:) I had to fight to stay mentally focused the hard time and to make sure I wasn't just getting greedy and that it was in the 'safe' zone. NO desire to get hurt for a number or weight again. Ever.

The transfer is the scariest part for me, actually. Especially going from left to right. But going right to left scares me in a different way; I really have to make sure to get the bell squared away quickly and tame the arc perfectly. I don't want to go into the hole with my elbow bent OR not in balance. My back would not like being pulled over by this thing.

It went well. I did the third set starting with the right arm and it was tougher on the switch. Of course it just could have been fatigue. Either way I am seriously considering starting each set from a dead stop and just eliminating the transfer.It would be the safest way to just focus on the swing itself until it feels easier.

Plus when I switch right to left I usually turn the bell over( but not in the other direction) Juggling the beast isn't a good idea and it feels awkward not to. SO a dead start looks right

Two Hand Power swings

40 kg x 5
44 kg x 5
48 kg x 5
52 kg x 5 
40 kg x 10!

These felt easy! Solid lat engagement on the hike pass,good bell speed back and on the ascent as well! And I didn't feel anything but glutes and hips. :)

I will swing this one arm one day, I know that too.

Barbell Curls
45 x 10
55 x 10
65 x 8 x 2
Used a real Olympic bar instead of an exercise bar and like it much better. haven't had a texas power bar in my hands in a LONG time. Felt good as did the curls I plan on building this like a lift and not just an exercise for my biceps. I can get safely strong on these I feel.Although I have no desire to this used to be a competitive lift, part of the Strength Set  : Curl, Bench press and Squat!

This is what evolved into the standard three lifts we know of as Powerlifting today. Very interesting

Back Press
single band x 10
double band x 8 x 2
single band  x 15

these still are working well and while, easier, double bands are still WAY tough. Lots to grow into.



Mike Moran said...

Damn good stuff!

Inspiring as usual Rif.

Mark Reifkind said...

thanks Mike. It's good to feel strong again in something.

Joe Sarti said...

i missed a damn good one :( nice day/effort! Strong for sure.