Saturday, November 14, 2015

40 kg One Arm Swings( 5x 9/9, 5 x 8/8) Bar Hacksquats,Weight pushups, curls, rear delts

WAAY stronger than expected. Bell felt positively light, and I even thought about pushing the edge more and doing all sets of 9/9 but I also know not to be greedy, so I stuck with the planned progression

One arm swings
16 kg x 5/5
20 kg x 5/5
24 kg x 5/5
28 lg x 5/5
32 kg x 5/5
40 kg x 9/9 x 5
          x 8/8 x 5
170 reps ( 2 shy of total pr but also rep count pr)
14,960 lbs

nice work, good power and speed, body felt great.

Barbell hacks
55 x 10
75 x 10 x 3

nice to have these back in, the weight isn't much different than goblet squats but it's time for a very close stance squat in the mix again and I can do way more reps with these

Sandbag pushups, horiz bar
30 lbs x 3 x 10

strong but didn't want to push elbow; it felt ok but need to go slow.

Bar curls
35 x 10
45 x 10 x 3

these felt surprisingly good. keep the weight light and all the load on the biceps, get a pump and a good stretch at the bottom
db rear delts
15 lb x 3 x 10

also good. solid workout

ruck up tomorrow heavy


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