Saturday, December 19, 2015

40 kg One Arm Swing PR, Hack squats,Horiz pushups,bar curls,side delts

Super freaking strong today. This was the best 40 kg effort ever. I was going to do just seven sets of 9/9 but all ten was no problem so that's what we did.
Bell felt light, power was good, wind was solid and recovery between sets fast.
Very 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 9/9 x 10 sets
180 reps PR
15,840 lbs work

time to re take that five min test with the 40 again! this time 10 reps on the 15 seconds. just ten sets of ten. No problem I never made it last time, just 95 reps! It was a battle that I was really not prepared for. I can really tell how much progress I have made in strength, power and conditioning as I watch this. SHit, this is a YEAR ago!!

Hack squats
55 lbs x 12
75 lbs x 12 x 3

did these slower and deeper! what a burn!

bar curls
35 x 10
47 x 8 x 2

tiny little bicep weight :)

Horiz bar pushups with 30 lb sandbag
3 sets of 12 , 12 10

hard ,lol

standing side delts
3 x 15 with 12 lbs

lighter felt good. bigger ROM and more strict. great shoulder work. this is SO much better shoulder movement and stability than when I first started was awful nothing worked together at all

ok big ruck tomorrow. back to 50 lbs weight and two hours. missed it last week!

BW 165
BF 11.7% ??
W 57.4


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