Saturday, October 28, 2017

40 kg One Arm Swings 10x10/10, double front squats, wt pushups, rear delts

Power work today. every rep of every set held up great. No diminution of power on any set even the last one. that's a great sign and my recovery between sets was excellent. We had three guys and I was ready to go again after one.
Can't ask for more

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

Double Front squats

2 20s x 5
2 24s x 5
2 28s x 3, 2

these went especially, especially after all those heavy swings
still have to go deeper in the first reps but it's still a feeling out process. No pain just not enough proprioception  in the movement

Wt pushups horiz bar
bw x 10
52 x 12 x 3

time to go up on these. really. give 82 lbs a go ( both sandbags) and see how many I can get. Guessing 5's at start

rear delts
3 x 12 with 15
light and strict

BW 168.4
BF 11.4
W 57.4  ( post bath)

dropped counted calories under 2500 these last days. Not having 600 cals of almonds first thing helps too. just too many damn calories. especially for no taste! lol. I've had almonds almost everyday for the last 15 years, enough!

Really makes a difference when you actually weight measure and note what you're eating. things have SO many more calories than you think its crazy. But I will be 165 and glad I still have enough control and discipline to actually make a change that I thought would be easy and was not

ruck up tomorrow


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