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.


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

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