Saturday, July 09, 2016

32 kg One Arm Swings 10x10/10,hack squats,Horiz sandbag pushups, side delts curls

The 32 kg is indeed the new 24 . It felt,and moved, like a feather today and NO problems with wind or condition at all; even though I moved each rep with utmost power and acceleration. Easily my best effort ever with this weight.

There were five in the rotation- good friend Geoff Neupert stopped by for his yearly visit at Stone's gym but we were almost pushing each other out of the way to get our turn. Overall time of training was about the same. We are seriously getting in shape.

One Arm swings
16 kg x 5/5 x2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 10/10 x 10
200 reps
14,000 lbs

Barbell Hacks
65 x 10
95 x 10
115 x 8
125 x 6

legs felt tired faster. Not sure but probably the increased power output on the swings.

Sandbag Horiz bar pushups
BW x 12
32 lbs x 12 x 3

getting stronger and increased ROM still. elbow and shoulder fine

Side delts
3 sets of 15 with 15 lbs
2 sets of 10 with 15 lbs

all good.

BW 163
BF 11.9
W 57.1

feel very lean and muscular

Big ruck tomorrow!



Hunter1313 said...

Keep us posted on your diet and nutrition. Your an inspiration. Thank you Rif.

Mark Reifkind said...

thanks man, let me know what you're interested in about my diet and nutrition.