Wednesday, August 09, 2017

24 kg Speed swings 18 min, walking lunges,parallel bar pushups, rear delts

One of the strongest efforts here ever. It helped that it was very cool today and not 95 deg. But either way I felt very strong and endurance was solid too. The move to 8 reps instead of 10 per arm was perfect. 8 is the magic number for both sets and reps. it's the number i can still maintain max power output for, in reps per set and total number of sets
I can do more for sure but it's pushing the envelope.

But today was solid and the bell felt light and the groove strong

24 kg speed swings
15:15 8 reps per arm
18 min
288 reps
15, 264 lbs

Very very happy here. fully recovered from Monday and the weekend's work

Walking lunges
bw x 4 sets of 40 steps

even these are getting stronger. Concentrating on deeper and slower steps. very solid

Parallel bar pushups
3 sets of 30
last set very tough

rear laterals
3 sets of 10 with 20 lbs

BW 168.4 !!
BF 11.9
W 56.9

really don't know what's going on here


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