Saturday, July 13, 2013

150 40 kg One arm swings, big personal best.

This was a very nice surprise. My first thought was going back to the 40 and 48 kg for some really heavy sets but then I thought I would test myself with the 40kg. I've never done more than a few sets of 5/5 with it and wondered how my new strength would carryover to a very heavy bell for me in terms of endurance.

The answer: damn good! We were thinking ten sets at first, then twelve then I knew we could do fifteen without too much trouble so that's what we did. Bell speed stayed high and height actually improved as the sets went along and my old carcass got warmed up.

I pushed myself a bit at the end combining the last two sets and giving me an all time pr as well; never have done 10/10 with the 40 kg!

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
40 kg x 5/5 x 13 sets
         x 10/10 
150 reps
13,200 lbs!

to say I'm happy with this workout is a huge understatement!

Deadstop two hand swings
40 kg x 5
44 kg x 5
48 kg x 5
52 kg x 5

This was almost anticlimatic ,lol They were not that hard but I was tired :)

Barbell curls
45 x 5
55 x 5
65 x 5
75 x 3 x 3
     x 5

these were excellent. I was going to just do another set of 3 til Glenn cranked out sets of 10 and I had to up it a little . no problem :)

Strand back press
single strand : 3 sets of 15  

I can get this into position behind me by myself which is a huge accomplishment :) I needed help up until now. says a lot about my shoulder strength in new ranges of motion.



Morgan Lashley said...

That is crazy strong!

Mark Reifkind said...

thanks Morgan, it's nice to finally be able to push on the gas pedal a bit again :)