Saturday, December 21, 2013

32 kg One arm swings, 44 kg Power swings

This worked out really well. Jumping from the 24 kg last week to the 32 kg this week was no trouble. This cycle just might work out and get me to the heavier loads once per month, regularly.It was 30 degrees in the garage this morning so warming up took a little longer than normal, but my regular 10 min hot bath passive warmup helped a bunch

Short stretchout/mobility session (20 min) and off we went. Still greasing the groove with the overhead hang and it really seems to be making a difference, both in shoulder/ neck pain reduction and ease of overhead ROM. Nice. Mainly the tactical pullup grip for now (overhand) and inching my hands in closer until I am two thumb lengths apart ( grip for hanging leg raises ).

This should mimic the desired overhead position with double bells I am aiming for. Whether I hit the target or not who knows, but that is not the point, anyway. But I will also go back and work the mixed grip as well as chin up grip and perhaps the neutral grip as well ( we have such a setup at No Excuses).That would give me five different grips to hang from.
The stick dislocates and behind the back shoulder stretch have also been

One arm swings
16 kg x 8/8 x 3
24 kg x 5/5
28 kg x 6/6
32 kg x 8/8 x 8 sets
         x 16/16 x 1 set
160 reps
11,200 lbs

took five sets to really warmup but last five were powerful and fast. I thought the last set power stayed up til the end as well. Cardio is much better in general these days,especially now that I am respecting my individual mechanics and movement patterns and really deriving more strength and power with less energy drain at the same time.

Two hand Power swings
44 kg x 5,6,7,8,10

These were strong but tough! I wanted to do a set of 9 as well as the last set of 10 but I knew there wasn't power for both so I took the last set. Very happy with this.

Barbell Curls superset with Lying bar extensions
45, 55, 65 x 6 x 2 sets
45 lbs x 15-12 4 sets

bodyblade laterals 3 x 10/10

solid training very pleased. Long walk tomorrow and I add the back pack :)

Never Quit.

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