Saturday, October 24, 2015
48 kg One Arm Swings 170 reps PR, 48 kg Goblet squat PR, Horiz Pushups, side laterals
HUGE day today with a huge bell. Looking back at my log I saw my old pr ( done twice but in different ways) is 160 reps. The first way did 5 sets of 9/9 a set of 10/10 then sets of 5/5 to finish. I wanted to do more reps and keep the reps per set higher.
I set out to do 5 x 9/9 and 5 x 8/8 and got it done but it was not as easy as I had hoped. The first rep of the first set I felt my left hand grip say hello and let me know I couldn't treat that bell like a 32 or so. I had to grip the shit out of it to keep it going!
It got better as I warmed up. as usual, but that got my attention.
things got better until set 7 or so then it got just damn hard to keep the rep speed and height where I wanted it and 8 reps, while better than 9 is not that much easier :)
and we went VERY fast. Only three of us and we got finished about 20 minutes sooner than usual. Just a screaming pace. didn't plan it, it just happened but it didn't make it easier
16 kg x 5/5 x 2
20 kgx 5/5
24 kg x 5/5
32 kg x 5/5
40 kg x 4/4
48 kg x 9/9 x 5 sets
x 8/8 x 5 sets
170 reps PR
seriously hard from a strength AND a conditioning standpoint.
And while I got this done it truly let me know just how tough the end game goal: 10 sets of 10/10 with this thing will be. I remember when I first did 100 reps with it and was pleased as punch. As I am now. Still lots of work to do to get that PR under my belt.
Lots of people do some swings, almost nobody ( except our crew and my wife ) TRAINS the swing. Crazy! You get so much from so little
Oh yea, it's fucking HARD that's why.
This was HUGE for me! The end result of the last 2+ years since my TKR! I dreamed I would one day be able to squat this thing, like this, but I really didn't know when. My squats and legs have been feeling very strong and this is the peak of the cycle. I crushed the 40 kg goblet last week so no good reason not to try.
Except I was freaking BEAT UP by all those swings but what was the worst case? I missed. No big deal. I wanted to just try. And it was STRONG! The hardest part was cleaning the damn thing! I though a bunch about doing a timer swing and, in hindsight I should have, and will do next time. The squat wasn't that hard at all but if I don't get a great rack hold position it makes it much harder than it should be .
Still , very very veryhappy with this
my 44 kg set
28 kg x 3
36 kg x 3
44 kg x 2
48 kg x 2 PR!!!!!
Horiz bar pushups
these were tough just cause I was TIRED!
3 sets of 12 with 12's
very very good day. big ruck tomorrow and Tracy will be back too! Can't wait :)