Felt really rested and strong this morning. Excellent stretchout starting with OS resets then rolling and stretching.
One arm swings
16 kg x 5/5 x 3
24 kg x 10/10 x 15 sets
300 reps
15,900 lbs work ( that's a number I like)
Goblet squat
20 kg x 5
24 kg x 5
32 kg x 5 x 3 pr
these went very well, really focused on the hop up to catch, as that messed me up with the 44 kg last week. When I do the 48 that part has to be perfect.
Worked on getting my elbows lower inside the VMO too.
One arm clubblell arm cast
10 lbs x 10/10
15 lbs x 10/10 x 2
haven't done these in ages and really miss them. Great for shoulder mobility rom and my triceps :) Plus I get to train with Clubbell Master Alberto Gallazi when I go to Italy in Feb and I have to be ready!
Horizontal pushups
15, 13, 12, 8
these went great. medium close grip lots of tri work and shoulders went well
Leopard crawls
3 laps of 60 feet
finally able to put some more distance on this!
feel great! Nice long ruck tomorrow. can't wait
datsit
Neverquit
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5 comments:
Mark,
Great looking squats! Deeper every time!
Just wondering, how long do you rest in between sets of squats?
thanks Diana, they are getting better every week. I rest long enough for my training partner(s) to do their set.
It varies all the time. Today it was just me and Glenn. Sometimes there are four of us. I never worry about it.
Thanks Mark!
As a man who has basically done it all, I have a question for you. Do you feel a powerlifting based workout (focusing on the big 3) has a place for someone who has no aspirations of competing? Or is it just about chasing numbers? I am on the fence about trying such a program. I like the feel of heavier weights, would like to get stronger, and have heard the big 3 help elicit hormone release. Or do you feel staying the course with bells and clubs is more the way to go? Of course I don't plan on giving up swings because like you said "they're the center of the universe". Thank you Mark.
Hunter
I do not. the powerlifts are not ,imo all that good for you from a health perspective- at least not true powerlifting form.
the big movements are what release GH and test ) just squatting pulling etc things that use the big muscles in general.
I think barbell work is good squats presses and pulls are excellent I just would stay away from power form and maxing out if the goal is health and functional capacity
more of a bodybuilding approach- sets and reps
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