Saturday, January 07, 2017

48 kg One Arm Swings 10x 10/10 ( 14th), barbell hacks,sandbag pushups , side delts

Now that was an ass kicking! My ass, that is. Not sure why but I must be fighting some virus. Just haven't felt "right" all week but no specific symptoms other than that. Everything felt good this morning except my wind. I had NO endurance and had a hard time getting my HR/respiration down to start another set even after 3 minutes of rest.
Lately I haven't been this fatigued til the last 2-3 sets but this time set 5 was already hard and it was a serious struggle to finish.
I cut the height of the swings the last 3 sets and that helped a lot but I was wondering if I even could finish!
 The weight felt light, grip was solid, everything was good,Even slept great last night but I felt "woozy" a bit this AM. It didn't get worse but it didn't get better til after the workout.

Right now, 6 hours later I feel normal. Weird.

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
48 kg x 10/10 x 10
200 reps
21,600 lbs


65 x 5
85 x 5
105 x 5
125 x 5
135 x 5

no problem

Sandbag pushups
bw x 12
32 lb x 12 x 3 sets

Side delts
3 sets of 12 with 15 lbs


BW 164.4
BF 11.1 ( hot bath right before)
W 57.7  :)

big ruck tomorrow if this storm allows


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