Saturday, May 27, 2017

Bulldog One Arm Swings 10 x 10/10. Arm casts/hack squats, sandbag pushups, side laterals



Another super strong day today although since I weighed 168.6 (!!! )this morning I should be! WTF? Where did that come from? This is getting weird. I feel big thick and lean but I hate that scale moving up when I'm trying, and, actually trying, as in eating very clean, to go in the opposite direction.
But I feel strong as hell!
Warmups were easy and the sets and reps were as strong and powerful as I've ever been. Ever since i figured out this bottom position to the swing right before the five min test it's been a different swing experience.

What I was searching for forever in my squat, the hole, the bottom position. the bounce. the launch.
Finally
But it's real and it's repeatable and it's WAAAY more efficient. So cool

One arm swings
16 kg x 5/5 x 2
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
40 kg x 10/10 x 10 sets
200 reps
17,600 lbs

as strong as it's ever been and cardio stronger than ever, too.

Armcasts super sets barbell hacks
35 lb  x 8/8 x 3 ( should have warmed up with 25 lbs first.)

hacks
65 x 8
95 x 8
115 x 7
135 x 7

these were hard today.  don't like super setting them

Sandbag pushups
bw x 12
32 x 12 x 3
did some false grip and didn't love it
 we'll see if the false grip works for my barbell press Monday as well

Laterals
1 x 15 with 15
2 x 10 with 20

BW 168.6 !!!!
BF 10.5 ( after bath)
W 58.3

ruck up tomorrow

datsit
DFQ


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