Saturday, September 10, 2016

48 kg One Arm Swings 10 x 5/5, hacks, sandbag pushups, side delts

Really really good one today. Took a long time to break a sweat, the bell felt light and the sets felt strong but easy. It was over before we knew it. Just the three of us and the whole thing took 20 min. This was the strongest ever.The bell felt like a 'bell' and not a Monster.
 I wasn't just trying to survive

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

65 x 10
85 x 10
105 x 10
115 x 10

these felt strong as well. alternating high reps on the low rep swing days seems like such a minor thing but it's brilliant. makes all the difference and really makes this exercise a solid assistant move instead of just more plain work

Sandbag pushups
bw x12
32 x 12 x 3

really focused on lockout and hold at the top of each rep. we get quite enough bottom shoulder/pec work with the other two rep days where we are basically bouncing out of the bottom

side delts/curls
3 sets of 8 with 20 lbs

excellent . I love doing curls :)

ok long ruck tomorrow. back on keto again pretty strictly and feel better already. Just have to think FATS when I start feeling hungry instead of carbs. and also I'm letting myself eat more protein with the fats as it's so much easier. trying to restrict protein while just increasing fats is freaking hard! I can understand paleo much better now. protein and fats together are very satisfying



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