Saturday, May 20, 2017

52 kg One arm swings 10 x 5/5, 35 lb cb casts, 155 lb hacks, 32 lb pushups, rear laterals

Top of the order, end of the cycle, this went very well. Started at 7 am, pretty early but that went well. No time to waste getting focused. Wake and go!
Next week 40 kg for 10/10 x 10~

This bell is easier to swing, in some ways, than the 48 kg but it is bulkier and will throw me around fast if I don't stay on top of it. The balance is different at this weight and size bell.

Still, I felt I had decent power on it.
Only transferred left to right, Left tendon felt iffy so i didn't risk it. Harder from a  dead stop anyway

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 5/5
40 kg x 5/5
44 kg x 4/4
52 kg x 5/5 x 10 sets
11,500 lbs

CB arm casts
25 x 10/10
35 x 8/8 x 2

loving this move again. stick with this and don't go or shield cast. This really opens up my shoulders safely and builds my triceps and works the grip in that unique CB torque way without jacking up the wrist

65 x 8
85 x 8
105 x 6
125 x 6
135 x 6
155 x 6 ties PR

these might have run their course. next week try bulgarian split squats again.

Sandbag pushups
bw x 12
32 x 12 x 3


rear laterals
3 x 10 with 20 lbs
beat now

BW 167.4 !!!
BF 10.5 post bath
W 58.4

time to cut carbs
the plan is this


pretty broad to include yoghurt and cheese as proteins and wine as fruit :)
Basically time to cut out the starches and flours again. Want to be under 165 easy everyday  preferably 163

long ruck tomorrow


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