Saturday, June 18, 2016

40 kg One Arm Swings, barbell hacks, sandbag horiz pushups, rear delt, curls

This was strong today. Bell speed and power output, plus speed into the "AZ" or acceleration zone, as coined by my wife Tracy was solid. The acceleration zone is the backswing. The stronger and faster you can move the bell into the backswing the stronger and faster it comes out. BUT you have to be strong AND stable enough to control that speed or it will tweak you.

This is very good progress with this weight; it felt almost light today and I needed no specific pre set focus on go after it hard. This is the goal. To move weights that once felt, and moved, very heavy like they are light bells. It's a slow process but it's steady
And lungs and wind were solid too. Very pleased, plus the 'squat/hinge' technique was solid.

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 10/10 x 10
200 reps
17,600 lbs

Barbell hacks
65 x 8
85 x 8
105 x 8
115 x 8
125 x 8

legs felt strong too and knee was fine

Sandbag parallel bar pushups
bw x 10
32 lbs x 12 x 4

wrapped the thumb instead of false grip and voila! all left elbow tenderness was gone! nice hack there.
definitely more pec involvement. wrapping the thumb shifts the weight slightly towards the front of the hand activating more biceps as shoulder flexor instead of heel of hand activating triceps. made a distinct difference

Rear delts
3 sets of 12 with 20 lbs

3 sets of 20 band curls

ok big ruck tomorrow


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