52 and 68 kg One arm swings PR,CB arm casts, barbell hacks, sandbag pushups, parallel bar shoulder stands,rear laterals

Well this was a big surprise and no less epic for it. I was talking about whether I could even SWING it at all with the guys pre workout and decided that if the 52 kg swings went well we would take it out for a ride.

Well it did, and we did.


One arm swings

16kg x 5/5 x 20 kg
20kg 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 4/4
44 kg x 4/4
52 kg x 5/5 x 10
68 kg x 3 x 5
          x 5/5 PR !!!!

I was shocked that it felt pretty much like all my heavy swings the first time I try the weight, but the groove felt the same! and balance was ok, load distribution was ok . everything was. BUT on the second set I certainly felt my hamstrings and glutes sa  ' ok, dude, this is enough work' so I easily didn't go on.

Can't believe how happy I am I could do this strong and safely

Also first workout I could transfer right to left with the 52 kg. Left shoulder behaved nicely. This is almost as big a deal as the 68 kg

CB arm casts
4 sets of 10/10 with 25 lbs
reps seems to be a good place to go with these right now
use it to loosen me  up and get a pump rather than push the load. But we'll see

Barbell Hacks
65 x 10
85 x 10
105  x 8, 7 ,7

time to change this exercise up. probably to kickstand squats . I noticed my left quad is looking smaller than my right, probably need to isolate again
That or supported pistols

Sandbag pushups parallel bars
bw x 12
32 lb x 12  x 3

better than last week

Rear laterals
3 sets of 12 with 20 lbs

ok hot sauce ruck tomorrow. heat wave in full force. No worries.

5 am
BW 165.8
BF 11.3
W 57.3

datsit
DFQ