Saturday, October 10, 2015

40 kg One Arm Swings, 28 kg Front squats, horiz bar pushups, side delts

these went well. I felt surprisingly strong as soon as I gripped the bell. Power and wind were better than expected too.
My old pr was 172 reps with 5 sets of 9/9 and  5 sets of 5/5 so I just went back a little and kept them all at 8's. Good choice

One Arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
32 kg x 5/5

40 kg x 8/8 x 10
160 reps
14,080 lbs

Long cycle clean and squat
20 kg x 3/3
24 kg x 3/3
28 kg x 3/3 x 2 sets

these were good but harder to hold in the rack than expected.Not much direct leg work but overall good total body work

Horiz pushups
4 sets of 15

tougher than expected

Side laterals
3 x 12 with 12's

ok big ruck tomorrow
BW 163.4



Diana said...

A 28kg squat with that new knee is incredible. You are getting your $$$ worth on that new thing!!
Keep it up! So many don't!

Mark Reifkind said...

thanks it's great to have one that works for a change!