Saturday, February 01, 2014
40 kg one arm swings and 68 Kg Monster two hand swings.
It wasn't long ago at all that even thinking of two handers would light up my back for days. And now, 3 sets of 5 with a 150 lb bell, That's awesome to me.
But of course my back starting talking to me YESTERDAY; nothing bad but not exactly the condition I wanted to be in for 40 kg one arms and 68 kg two hand work.
I wasn't even sure where it came from as it has been so solid so long and then I realized all the squat work I did yesterday in the free form style ( no support) created it.
I'm not ready for that level yet even though it felt good at the time.
I still need to focus on knee flexion and without the support, or a kb , to lean back against the abs and back take too much load instead of the knees. Lesson learned.
And I thought it would be ok as soon as I started swinging and it was. Well not right away but close :)
Got my abs stretched out early this am and that helped too.
One arm swings
16 kg x 5/5 x 3
20 kg x 4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 3/3
36 kg x 3/3
40 kg x 6/6 x 9 sets pr
the same number of reps as last month on this bell but this time ALL in sixes. A pr :)
Two hand swing
40 kg x 5
48 kg x 5
68 kg x 5 x 3 !!!
well a few things :
1) swinging it is easier than deadlifting it
2) I didn't die.
3) I didn't rip anything off
Mission accomplished AND, it was freaking fun.
Since I don't dl or squat heavy anymore these heavy kb swings allow me to test my strength in a very safe and productive way.
No, they aren't perfect swings, and I don't care, they will get higher and stronger and more powerful as I train them THAT , I care about. This is strength work for me. Body AND mind. That bell is NO JOKE. I only weigh seven pounds more than it :)
Two hand Shield cast
20 lbs 10/10 x 2
25 lbs x 10/10 x 2
haven't done these in ages and they felt good. dropping curls as they jumped the shark for my shoulders and this seemed like a good substitute.
Lying barbell extensions
45 lb x 15 x 4
Side rotators with band 4 x 10/10
Overhead rotators with band 4 x 10/10
these aren't "supposed' to work but they sure are weak on me now and the shoulders felt good afterwards. SO they are in the mix for now.
here's my buddy Nick crushing the Monster with ONE ARM SWINGS! he did 6 sets of 3/3 along with Joe Sarti as well. That is a HUGE strength feat!