Saturday, March 12, 2016

44 kg One Arm Swings,hack squat pr,sandbag pushup pr,db rear delt



Back to the original plan, building up all weight to 10 sets of 10/10 with the exception of 44 kg day( today) as a deload week prepping for next weeks Beast Week

Less hand stress than 20 sets of 5 and much more total body conditioning, strength and harder core cardio!

But today was sweet, just 10 sets of 5/5 with the 44 and it's never felt lighter,nor have I swung it more powerfully.

Nick asked what's the goal after I can do the 48 for 10 sets of 10/10 regularly, the 52? I said no, to make each beast rep of those 200 as high and floaty as the 32 kg :)

One arm Swings
16 x 5/5 x 2
20 x 5/5
24 x 5/5
28 x 4/4
32 x 3/3
36 x 3/3
44 x 5/5 x 10
100 reps
9700 lbs

Hack squats
55 x 15
75 x 12
95 x 10
115 x8
135 x 5 PR! these felt strong.

Sandbag horiz pushups (30 lbs)
3 sets of 15  PR! strong too

Bar curls
3 sets of 8 with 55 lb
getting better too

Db rear delts
3 x 12 with 15's

ok big ruck tomorrow feel great

BW 161.4
BF 11.2 ???
W 57.3

have NO idea where those numbers came from but I'll take 'em!

datsit
neverquit

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