Saturday, April 12, 2014

32 kg one arm swings, 44 kg two hand swings, shoulder complex



Good day. This is a recent pr ( 200 reps, best ever is 400 back in 2008) and a solid one for me. No problem at all. Just another day at the office. Last month I did 160 in 8 sets, this was just two sets more.  Had plenty more in the tank. Shoulder was good  and got a 20 minute stretchout this morning pre workout. Everything's working correctly for a change.

one arm swings
16 kg x 5/5/ x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 10/10 x 10
200 reps
14,00 lbs! Nice!

Two hand swings
44 kg x 5,6,7,8, 9, 10
45 swings
these were strong but I should have done more reps. no worries, always next week. Each was very fast and powerful so that was good.

Db rear delts
db thumb down lateral
4 sets of 15-12 with 12 lbers

easy peasy

and out. going to add in goblet squat on this day too next week . fast paced today with only Joe and me there, so that added another intensity component. Basically I go, you go speed. Random changes in rest are perfect. Just an organic process.

datsit.
Neverquit

full ruck walk tomorrow at o dark thirty. can't wait :)



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175 x 1 x 8 180 x 1 x 2, 16 kg swing vo2 15:15 20 20 sets of 10, floor pushup 30,25 20, 15

 This went perfectly TAKE IT OFF WITH YOUR CHEST HOLD IT WITH YOUR CHEST Virtually every set the exact same and then swing vo2 ( which I hav...