Saturday, May 02, 2015

32 kg One Arm Swings 288 reps ( pr), 32 kg belt squats,horiz pushups, kb rows

This went GREAT! Finally got a real night's sleep last night ( tracy's been sick for three days and I wake up when a fly lands ) and that made a huge difference. Real rest is SO nice. Plus everything's in place and I'm actually getting in great shape. I knew this was going to be strong/

One arm swings
16 kg x 5/5 x2
24 kg x 5/5 ( good jump)
32 kg x 12/12 x 12 sets
288 reps
20,160 lbs!

my  all time best performance was this weight is 400 reps done in 2008 in 20 sets of 10. So the 12 rep sets are a pr and today's workload was the best in many years. Most excellent. PLUS, the power output stayed strong until the very end, which is the real goal

I have NO doubt I can do the SM swing test with this weight now. Also I want to have another go at the SFG  swing test for simple and sinister. I did 95 reps with the 40 kg in five minutes. I know I can do 100 now AND I want to do the 44 and then the 48 kg as well. I know I can train for it.
48 kg for 100 reps in 5 minutes weighing 160 lbs will be excellent.

Belt squats
32 kg x 12 x 4 sets

deeper than ever.

Horizontal bar pushups

70 reps

this was great as well. been  hacking about with 20 reps sets. 5 x 20 is in sight. another 100 lol

KB rows
24 kg x 8 x 3 sets


Big ruck tomorrow. but great day today!


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