Friday, June 12, 2015

36 kg One Arm Swings 5's,36 kg Belt squats, parallel pushups, rear delts

Third workout day in a row and no problem,Took it easy today on purpose and got to remember just how joyous doing sets of five reps per hand is! I could really focus on all the small details and not worry about breathing or grip fatigue or anything put power! Have to bring these low rep sets back in on occasion just to get back to some practice as well as the training.

Now that the swing test is accomplished we can diversify the workload a little more. I want to put two hand swings, and or two bell swings back in somewhere in the routine
I'm thinking stay with just ten total sets of one arm swings of whatever rep count corresponds to the weight and then add in 5 -7 set of two hander or two bell swing after, for low rep sets.

And, add in just 5/5 for the 36 kg bell after the high rep work with the 32 kg

so : One Arm Swings
week one 32 kg  x 12/12 x 10 sets ( 240)
week two 36 kg x 5/5 x 10 sets (100)
week three 40 kg x 8/8 x 10 sets ( 160)
week four 44 kg x 7/7 x 10 sets ( 140)
week five 48 kg x 6/6 x 10 sets ( 120 )

Two Hand swings or single rep swings 5 x 5
week one : 36 kg
two :40 kg
three:44 kg
four:48 kg
five 52 + kilo

and of course the high volume swing vo2 on wednesdays. that should keep our one arm swing volume plenty high

One arm swings
16 kg x 5/5
20 kg x 5/5
24 kg x 5/5
36 kg x 5/5 x 10
100 reps
8000 lbs work

felt great! crisp and fast and light..

Belt squat
36 kg  10 x 4 sets

Parallel pushups
4 sets of 10 slow
nice to drop the reps and re focus the form here too

Db rear delts
15 lbs x 10 x 3

quick and dirty

datsit long today tomorrow teaching BodyMaintenance at San Jose Barbell


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