Saturday, May 14, 2016

40 kg One Arm Swings,Kickstand squats,horiz pushups,side delts/curls

Good one today but hard. It wasn't heavy as much as the volume just hurt. The key is not doing the work but REALLY trying to make every rep as powerful as possible. It's good that what gives out are my legs.I'm just trying hard to push through the floor as strong as possible on each and every rep and after rep five on the second arm there is no air so it's extra hard, lol

But it got done, and that's what counts, And all the reps were strong, it just hurt .

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 5/5
40 kg x 10/10 x 10 sets
200 reps
17,600 lbs

It's the same workload every week on these weights but the intent and focus is try to to maximize power more and more and that changes the workload from week to week. A natural variation wave loading.

Kick stand squats
2 sets of 10/10 bw
2 sets 10/10 32 lb sandbag across shoulders

these were good without the bag. with it VERY good. Just make sure I don't go heavier but focus more on mobility and ROM

Horiz pushups
bw x 12
32 lbs x 12 x 4

shoulder/elbow much better. pushup finally feeling stronger again for reps. That peak took more out of me than expected it seems

Side delts/curls
3 sets of 10 with 20's

ok long ruck tomorrow

BW 162.8
BF 12.1
W 56.8


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