Saturday, July 22, 2017

40 kg One Arm Swings 10 x 10/10,Barbell Hacks, Wt pushups, rear laterals

This was strong and hard at the same time. Heartrate got up to 170 or so on the 7th set. The bell felt light and I thought I had great power output throughout each rep of each set. But I was huffin' and puffin'.

I think it was mainly because I could go hard on each and every rep. Probably more than ever before and that bumped the intensity.
Not sure but I'm even more happy with the sets after watching the video. I can't tell how high the bell goes most of the time; I'm just focused on pushing though the floor and flexing the glutes and quads til it's time to hinge again!

Groove felt very good and I feel Wednesday's session helped this one. The 8's on Wed stay

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 3/3
40 kg x 10/10 x 10
200 reps
17,600 lbs !

worksets in about 28 min

Barbell hacks
65 x 8
85 x 8
105 x 8
135 x 7 ( straps- makes leg work harder but might create a total body disconnect)

Wt Pushups
BW x 10
45 x 10  x 3

strong and shoulders felt fine

Rear delts
3 x 10 with 20 lbs

BW 165.8 ??
BF 12.0
W 56.7

no idea why it dropped. strange

long ruck tomorrow


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