Saturday, December 14, 2013

Back to work 24 kg One arm swings



Pretty much back in this timezone and on the right schedule sleep wise as well. Back was tight for three days coming off all that sitting and not enough extension work or stretching but everything's squared away now. Even my shoulders feel better and I've added in shoulder dislocates with a light band and very wide holds with the bar behind my back and really getting the front delts and pecs. As well as back to hanging on the bar more. Time to get back my ability to hang and PULLUP again. In some way shape or form.

I have to get my overhead position better than it is. It's not only bad for my presses and snatches it's uncomfortable with shoulders this tight. You have to move your arms overhead, in real life, ALOT, all the time.

Also adding in floor skydivers ( prone) as these are super weak. they will be done every day. grease the groove style when I get on the floor to do other stretches as well.

Went way back to the 24 kg today for swings and it was totally the right move. Been doing almost nothing but heavy heavy and heavier the last four months and I need to add some lighter, faster and crisper work to the mix as well as add in some more volume at the start of the cycle
Shoulder look like this:

week one 24 kg 10-15 rep sets 200-300 total reps
week two 32 kg 8-10 rep sets 160 -200 reps
week three 40 kg 5-6 rep sets 100-120 reps
week four 48 kg 5-6 rep sets  100-120 reps

I will use the intermediate weights as I warm up but not going to focus on them as training weights. at least for now. this way I will get to the 48 kg once a month and can build up to the goal of 5 sets of 10/10. and this is just ball park numbers, I will go by feel, as always.

If the cycle is too short I will add in another bell but we'll see.

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 10/10 x 10 sets
200 reps
10,600 lbs!

These went great. fast and powerful, it was good to have a lighter feeling bell in my hand and not have to focus on surviving the weight but throwing it around as strongly as I could.BUT the heavier loads I've been doing definitely made this feel lighter than usual.

Two hand swings
40 kg x 10 x 5 sets
50 reps

wow, that got tired fast. that was all I had and keep the power up.

barbell curls
45 x 8
55 x 7
65 x 5 ( hard!)
55 x 6
45 x 8

barbell extensions
45 x 12 x 2
35 x 15 x 2

just tired from the heavy swing volume now. First heavy workout back too. very pleased . Strict kb presses on Monday, not push presses.My back didn't like them or the heel :)

 datsit.
Sisu/

The 1969 Boss 429, the only Mustang I like more than my version.

2 comments:

Diana said...

The hubs used to own a Mach-5, I think his taste in cars is what drove (no pun intended!) me to him!
Miss those days of the great cars!

Mark Reifkind said...

it's a beauty!