Saturday, May 28, 2016
48 kg One Arm swings ( 3rd time) 200 reps, barbell hacks, sandbag pushups, side delts/curls
Ok got through this. It was hard as I expected but I was prepared. And the first five sets were the strongest and fastest ever. Then I started running out of gas and the the sets were still ok but not as strong and powerful as the first five.
But, the first set felt absolutely strong and my wind was better than ever. Not sure I had enough food yesterday but it could just be this thing is heavy and I was swinging harder than ever.
Had good mental prep yesterday, good sleep and hydration. I focused on seeing the bell move fast in my head as well as not being winded at the end. Did pretty well. Did not go back and look at old attempts of this weight as I usually do. I wanted to see them even stronger in my head ;)
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 4/4
40 kg x 4/4
48 kg x 10/10 x 10 !
Interesting. Tracy commenting upon seeing this video that it 'looked like a 'lift' as much as a swing' and she's right. That's the best part for me. this is like the best of powerlifting with the bell and not the downsides.
This is Strength Speed work; taking a heavy load and trying to move it as fast as possible making it as light as possible.. As opposed to Speed Strength work, taking a light load and trying to maximize force by keeping the speed as high as possible Both maximize acceleration for force on the body but in different ways.
65 x 10
85 x 8
115 x 8 x 2
used the heels up on 1/2 inch plates , made sure to create and keep foot torque during each rep and let myself lean over more than usual. ALL worked great and I was deep with no right knee pain but great quad pain :0
Horiz bar pushups
BW x 12
32 lb sandbag x 12 x 3 sets
solid,elbows in and left elbow felt great
15 lb x 12 x 3 sets
same for curls but 8 reps
ok lived to fight another day. this was a very good workout, especially since it's the 4th time we've done this and it's stronger and more powerful each time. AND conditioning is better too. Definitely on the right trend line
big ruck tomorrow. missed last week so this should be interesting