Saturday, September 03, 2016

48 kg One Arm Swing 10 x 10/10 7th time, 135 lb hack squats, sandbag pushups, rear delts


I was nervous for this one. Last week was so strong and solid I wondered if the power for the fives would carry over to tens. It did.
It's just SO much stinking work. and the closer you get to the finish the harder it is to  keep up the power. Now that I know what's coming I have to work very  hard to stay out of my own way mentally.
BUT I, and we, were stronger than ever. No grip. callus, wind, or leg issues at all and the last three sets were the best ever.
Focusing on following the bell and creating the fastest  and most powerful arc is really helping. Not getting tied up on my legs or hips at all and when I fatigue it's easier to keep the acceleration up; in both directions.
Very please.

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 5/5
48 kg x 10/10 x 10 
200 reps
21, 200 lbs

heartrate 30 seconds after finishing 8th set was 185!
having four of us there really helped too, way more rest.

I definitely am strong and fitter than ever with this. Maximizing technique is always key. I was getting in my own way before

Hacks
65 x 6
86 x 6
115 x 5
135 x 6 ties pr
 low reps  on these days is perfect. I see 150 for 6 soon

Sandbag pushups
bw x 12
32 x 12 x 3

strong!

rear delts/curls
3 sets of 15-10 with 15
and 3 x 10 curls

BW 163.2
BF 12.8 !
W 56.4

feel good though. lowering carbs more each day. High was not even 100 but i can tell the difference. need to get back to more fats in evening

long ruck tomorrow see what's in the legs

datsit
DFQ

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