Saturday, July 02, 2016

48 kg One arm swings 10 x 5/5, barbell hacks, sandbag pushups,rear delts , db curls

Our new experiment with rep schemes went well. Just 5/5 on the swings today for 12 sets and it worked well being able to really focus on more max power on each rep. Bell swung higher than ever before and felt lighter.
A good program change and very interesting how such a small change can make such a big difference.

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 5/5 x 12
120 reps
12,720 lbs


very happy with this work





Barbell hack squat
65 x 10
95 x 10
115 x 10
125 x 10
135 x 10 PR

new technique of rooting feet solid every time AND leaning more at the start before the descent works every time. excellent

Sandbag pushups horiz bar
bw x 12
three sets of 12 with 32lbs
very very strong and much deeper.chest was touching bar and that's a first. shoulder flexibility is improving.

Rear delts
3 sets of 12 with 20's

DB curls
2 sets of 10 with 20's

excellent strong ruck tomorrow

datsit
neverquit




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