Saturday, July 29, 2017

44 kg One Arm Swings 10 x 8/8, barbel hacks,wt pushups, 1 arm cb casts, side delts

Super strong today. Everything felt good. No aches or pains at start and energy solid. The 44 felt not quite light but not heavy easy and my groove was solid. Again, Wednesdays switch to 8 rep sets mimics this form much better; it transfers well and is definitely helping today's workout.

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 4/4
44 kg x 8/8 x 10
160 reps
15,520 lbs

Barbell hacks
95 x 8
115 x 8
135 x 8 ( no straps)
145 x 7

digging these again and focusing on grip as assistance work for my press! One thing that I lose focus on during heavy pressing is gripping the bar hard. the straps were a disconnect

Wt pushups
BW x 10
25 x 10
35 x 10 x 3

sandbag went missing so we used clubbells. weird. not hard tho

One am cb arm casts
15 lbs x 8/8 x 3

wow! left hand wrist and grip and lat were way off on this! by third set I got the lat to activate the grip strengthened but good thing I played with the one arm version. that was TOO weak!

side laterals
3 sets of 15 with 15s
stronger than ever

BW 168.2
BF 11.9
W 57

stopping ketones now.stomach is not particularly liking them, no distinct benefits and not sure if weight gain is part of it. Also the caffeine drink is not like coffee and I don't like the buzz

Ruck up tomorrow


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