Saturday, September 28, 2013

36 kg one arm swings

COLD morning so it was slow getting started.Had 36 kg swings on  my mind but wasn't sure if my grip would be good. Arms were still a bit tender from Wed 24 kg snatches :)

I was thinking of sets of five when I started but it felt strong so I laddered up

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
36 kg x 5/5,6/6,7/7 x 3 rungs
108 reps
8532 lb

very very decent. Usually this is the weight where my grip starts to talk back to me but it was fine. better than fine/ STRONG! It's a a trip how having TWO sides that actually work makes the whole body SO much stronger but it seems to be the case and I never really realized just how much not having left lower body support was killing me :)

Two hand swings, ballistic
40 kg x  10
         x 12
         x 14
         x 10
         x 12
these were tough too and just a few extra reps made a good difference. The guys were using JS bands on their bell and I'm not ready for that but a few extra reps made it a wee bit harder

Two hand CB arm cast
20 x 10/10
25 x 10/10
35 x 6/6

nice! the arm casts, as opposed to the shields don't bother my wrists and lower forearms as much and they will help bring back some upper body mass

SS Cycle : alternate arm casts with a  few minutes on the bike.  easy spinning now.

Bar curl
45 x 5
65 x 5
75 x 4
     x 3

arms now showing fatigue from Wed and all today. that's enough. solid work though. Energy good all the way through workout

Bodyweight: 150.6  :(


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