"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
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
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
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
bw x 12
32 x 12 x 3
3 sets of 15-10 with 15
and 3 x 10 curls
BF 12.8 !
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