Saturday, November 30, 2013

44 kg One arm swings

Got all pumped up reading Pavel's new book "Simple and Sinister" which is all about the One arm swing and getup as the new, remastered Program Minimum.  I'm not able to do getups yet but my one arm swings are going great!

As Pavel writes " when you (if you're a man) can show a 48 kg who's the boss, you will have become serious 'antifragile' ". My sentiments exactly! I'm not quite the Boss of it yet but it's listening much better these days.

Today however the 44 kg was on deck and that was heavy enough as I have a trip to Israel SFG coming up on Tuesday and I don't want to be 'dinged' in any way for it. But I slept great, woke up with my shoulders feeling as good as they have in ages and warmed up well. No reason not to go for it. But man it was cold in the cave today and it took forever to warmup ( hence the sweats in the video)

One arm swings
16 kg x 5/5 x 3
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
44 kg x 5/5 x 10 sets
100 reps!
9,680 lbs

my grip felt strong today and good thing as these heavy one arms really test it. But I still skipped the 36 kg bell as I just don't like mine and it always is tougher on my grip than making the next jump to the 40kg

Two hand swings
48 kg x 10 x 7 sets
70 reps
7420 lb

these were strong and I thought, briefly, about doing ten sets but 7 matching what I did last week but with a heavier bell was enough of a jump

Barbell curls
45 x 8
55 x 6
65 x 5 x 3

Lying bar extension
45 lb x 12 x 5 sets

 feel great! arms are coming up well too!
bodyweight this AM = 157.4



Diana said...

I've been pondering about picking up that book!
Been doing a lot of the 1-arm swings, I really enjoy the rush!

Mark Reifkind said...

Diana it's a classic
especially for the price.

Mark Blakemore said...

How's the knee holding up under the heavier weights, Rif?