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

One armswings
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
18,020 lbs

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.

Goblet squat

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

Goblet squat
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!

side delts
3 sets of 12 with 12's

 very very good day. big ruck tomorrow and Tracy will be back too! Can't wait :)



Monika said...

Mark, what's the difference between doing swings, and training swings?

Mark Reifkind said...


training swings involves working towards specific weight and number goals. For instance the ten minute one arm swing test we do at Strengthmatters.

Or just have specific sets/reps/weight goals for training and progressing towards them

It's about treating the swing the same way you would a barbell squat deadlift or press. assessing where you are making a plan to get to where you want to be and working towards it

doing some swings means treating swings as an assistance exercise

Monika said...

Thanks, Mark! Then this means, I'm training the swing as well. :o)