Saturday, November 21, 2015

44 kg One Arm swings, barbell hack squats, wt pushups, curls. rear delts



Only having to do five rep sets now seems like a vacation no matter how heavy. these were the strongest swings I have done with the 44. The highest, the fastest and the most controlled. the training is working. The workload seemed like nothing. perfect. Sets the stage for next weeks push with the Beast, climbing ever close to the goal of 10 sets of 10/10

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 4/4

44 kg x 5/5 x 5 sets
100 reps
9700 lbs work

Hack squats
55 x 12
95 x 12 x 4 sets

very close stance and really focused on pushing knees forward at bottom. felt great

Horiz pushups
30 lbs x 12 x 3 sets

stronger

barbell curls
45 x 10 x 4 sets

band rear delts
3 x 15

great workout. very solid
bw 163.4
bf 12.9%
w 56.5%

datsit big DRY ruck tomorrow

neverquit

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