Saturday, March 05, 2016

40 kg One Arm Swings 20 x 5/5,hack squats, sandbag pushups, curls, side delts

A slightly different approach here. Decided to do 20 sets of 5/5 to get our 200 reps with this bell instead of 10/10. The thinking is that more sets of lower reps will let us put more power into each rep and set resulting in an overall higher power output for the whole workout.
The idea is to cycle the rep schemes over 40 kg
40 kg 20 sets of 5/5
44 kg 10 sets of 10/10
48 kg 20 sets of 5/5

40 kg 10 set of 10/10
44 kg 20 sets of 5/5
48 kg 10 sets of 10/10

Seems to be okay but I'm so used to gearing up for sets of 10/10 or pushing the limits towards that with the bell that this seemed almost too easy; although it was definitely harder on the hands/skin.Power out put seemed a bit better but my main problem with power output is not on the first five reps of a set but the last

I have a minimal range I can increase power output on each rep- basically trying to apply more ground force on the 'jump' stage of the rep. I can't 'hit the hole' and reverse things too much more or it will screw up my groove and produce less power and run the risk of tweaking something.
And that's definitely not worth it so I'm not sure this will stick
Sick as it may sound I think I like the higher rep sets better now :)

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 3/3
40 kg x 5/5 x 20 sets
200 reps
17,600 lbs

Hack squats
55 x 10
75 x 10
95 x 10
115 x 8

these blew up my quads today. Just a little more leg in the swing this morning as my back was tighter than normal. Barometer is falling and my whole body seems tighter

Sandbag Pushups
30 lbs  4 sets of 12


Bar curls 3 x 6.7.8 with 45 lbs
Side delts 3 sets of 10 with 15

definitely tired!

will see if the storms let me ruck tomorrow


1 comment:

Anonymous said...

I've been thinking of adding sandbags to my workout. It seems to work for the people I knew in the military and it would mix up my usual routine.