Saturday, November 23, 2013

40 kg One arm swings and 44 kg power swings

A much better day than Wednesday. Slept well, ate well yesterday and the body was feeling recovered and strong. I did TONS of overhead  stretching and mobility work the last two days and warmed up well this morning too with shoulder circles as well as stick work.
Working the stick behind the head and back and really getting the pecs and front delts stretched out and man they are tight.
Have to go really wide to do it but so be it. has to be done.Also playing with behind the neck presses with the stick and this seems to be a good thing to do. It requires quite a lot of external rotation and it stretches the front arm line just where I need it

Today was heavy one arm and it turned out well

One arm swings
16 kg x 5/5/ x 3
20 kg x 5/5 x 2 ( cold out!)
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
40 kg x 5/5 x 8 sets
         x 10/10 x 1 set

didn't do any transfers, just set the bell done and power swung it to get started. Left to right transfers are fine but for some reason my left bicep tendon gets weird when I go right to left with heavy weight! Not after I grab it, but as I transfer it! Very strange but it's not a big deal. Just set it down and re start.

Very happy with the bell speed, height and power on each set. not to mention the last set of 10/10 which was not that hard at all

Power swings

These went well. With all my recent quad emphasis I need to get back to some more hip dominated swings and really focus on a slightly wider stance and really getting the hips enough work. This helps

Power swings
44 kg x 5
         x 6
         x 7
         x 8
         x 5
31 reps

These went very strong. haven't done more than five reps in a long time. Thought about going up to ten but then came to my senses. :)

Barbell curls SS Lying bar extensions
45 x 5
55 x 5
65 x 5
75 x 5
80 x 5
85 x 5 pr! these felt really good and strong

35 x 12
45 x 12 x 5 's  these were great as well. much better long head activation that with the kb

DB rear delts 5 x 12  with 15's  need this badly.

2 x 20 reps final pump  this worked great. Triceps are returning nicely.

Looks like the schedule will be

Sat= Strength
heavy one arms and arm work

Sunday: Endurance
Long walk/ hike

Mon = Conditioning
long cycle clean and push press or jerk
belt squat

Wed = Power
Sled pulls
Clubbell Walking Lunge
Light arms


long walk tomorrow and  lots of crawling as well

No comments: