Saturday, January 02, 2016

48 kg One Arm Swings (180 reps PR) barbell hacks, sandbag pushups, bar curls

AWESOME workout but it was TOUGH!!! It was all do able but super hard. it's just such a freakin' long set with that big ass bell,lol
Felt very good going in, good stretchout, nothing aching at all, well rested, it wasn't that cold and I was mentally ready.
It was just a big chunk of work to do.

After the first set I was knew immediately how hard nine more sets was going to be! Plus we were moving very fast.It took the three of us just 37 minutes to do all ten sets and there was almost no rest between us. All of us were working our asses off.

Plus I felt the power generation, speed and control were the best ever with this bell.No slacking off here, and when I found myself going on autopilot I had to come back in and pay attention because it's very easy for my 164 lb butt to get pull off balance by 106 lbs moving fast!
That's 65 % of my bodyweight :)

But now I see the goal; 10 sets of 10/10 is definitely doable. Could have done it today. It would have just sucked that little bit more but we can do it

One Arm Swings
16 kg x 5/5
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg  4/4
40 kg x 4/4

48 kg x 9/9 x 10 sets PR
180 reps
19,080 lbs!

Barbell hacks
55 x 10
75 x 10
95 x 10
105 x 8
flame on the quads! strong tho

Sandbag parallel bar pushups
bw x 5
30 lbs x 12 x 3
           x 10

Bar curls
45 x 8 x 3 sets

BW 164.2
BF 11.7%
W 57.3

finally. actually had about 20 gms more carbs at night than usual. wonder if that make any difference?

datsfreakin' it

long ruck tomorrow and the body feels fine right now. No twinges or tweaks at all!


Morgan L. said...

Big PR.

Mark Reifkind said...

thanks and Yes!. set the stage for the long term goal very well