Saturday, November 28, 2015

One arm swings 48 kg PR 174, hack squats,wt pushups, curls rear delts

Tough one but not as bad as I expected. It was seriously cold in the meatlocker, I mean gym this morning. Like 34 degrees cold. Started my pre workout hot bath passive warmup( drought be damned) and it worked like a charm
Only problem was is that the bell did not take a bath and the handle was a metal ice cube. It normally doesn't bother me but it just makes gripping that beast 'that' much harder and the first few sets were tough because of that.
Plus doing 9's is serious wind work and Nick and I were both huffing and puffing right away. It's good though, that the stress was on our cardio but not our strength.
We went fast too. not quite I go you go fast but probably 1:1.5 fast. Fast enough :)
But it was good that we could, too.
Definitely in the strongest strength cardio shape I've been in in 20 years. And that's really nice.

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 5/5
48 kg x 9/9 x 7 sets ( pr there)
          x 8/8 x 3 sets
174 reps PR
18, 444 lbs!

Seriously happy with this workload AND the bell height is the closest it's ever been to being a legal swing (i.e bottom of the bell above belt level).
No complaints whatsoever

Barbell hacks
55 x 12
75 x 12 x 4 sets
best ever. really focusing on knee and ankle flexion/ forward translation. solid lower quad pump

Wt Pushups ( 30 lbs sandbag )
3 sets of 12

DB curls
20 lbs x 4 sets of 8

Band rear delts
3 sets of 15

bw 163.4
bf 12.9%
w 56.4%

ruck up tomorrow!


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