Saturday, February 20, 2016

32 kg One arm swings, 10 x 12/12, 32 kg goblet squats, 30 lb pushups, side delts

Decided not to test the 40 kg for five mintues for lots of reasons the main one being Denny Prokopos was coming over to train with me and I didn't wan't it to be a five minute workout.
So I stayed with the schedule and did ten sets of 12/12 with the 32 and it was strong!
Having a 3 X World Champion in the house made it just a little easier to go a little harder.
Plus, it was just him and I as all three of my partners were out of town.

Worked out fine

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 12/12 x 10 sets
240 reps
16, 800 lbs

have to say this was one of the strongest workouts with this weight ever. Every single rep had maximum acceleration and power on it. And the pace was fast. One of Denny's students trained with us too so it was 1;2 ratio of work to rest and it felt fast; especially with 24 rep sets

Goblet squats
 24 kg x 5
28 kg x 3
32 kg  x 3 x 3

didn't want to subject him to bar hacks but this was a good change of pace. Too easy.

Parallel pushups
30 lbs x 12 x 4 sets

strong! and the fourth set was a bonus and extra hard.

Side delts
12 b x 20
15 lbs x 15
20 lbs x 8 x 2 sets

first time using the 20's. shoulders continue to get stronger and more stable.

ruck up tomorrow with 47 lbs back to normal soon ( 50 lbs)


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