Saturday, December 24, 2016

48 kg One Arm swings 10 x 10/10 ( 13th time) barbell hacks, sandbag pushups,rear delts

This was tough. I'm not sure if it's it's still hard because I'm not getting stronger or that, because I'm stronger, I'm able to pushhard.

I actually think it's because I am stronger and able to go harder.All things point to this. My grip is easy. I don't "nut up" as much as I used to before the workout.The height of the bell is actually better. The speed of the descent is definitely faster and looser. I feel like I can actually push the bell back harder now and "go" with it, where as before I had to control the eccentric much more to feel safe.
I think the speed of the ascent is faster too.
It has to be if the height is better and the total time of 10 reps is the same.

BUT it still KICKED MY ASS TODAY. One of the toughest things is knowing the last five sets are the hardest, and the last three are the absolute harderst part of the whole workout! Trying to maintain bell speed, height and not get tweaked is tough!

Also we did the workout in just 30 min again today and that was blazing fast. Suffered a lot :) Pkus warming up was hard; 38 deg in the garage

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
28 kg x 5/5
32 kg  x 4/4
36 kg x 3/3
40 kg x 3/3
48 kg x 10/10 x 10
30 min
21,200 lbs

Hack squats
 65 x 5
85 x 5
105 x 5
115 x 5
125 x 5

too lazy and tired to change into bigger plates to get heavier. oh well

Sandbag pushups
bw x 10
32 lbs x 12 x 3


rear delts
3 sets of 12 with 20 lbs

BW 165.2
BF 11.4
W 57.3

ok long slow ruck tomorrow. Happy Chanukah and Merry Christmas!


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