24 kg speed swings 14 min, 120 lb press practice 10x3,walking lunges, arm casts, side delts

this is really coming along. the timing and coordination for the start of the press is clicking well now. much better bar speed overall and confidence is high too

Swings were better too. Also better coordination for the task of 10 reps in 15 second ( not a beat more!). More overspeed eccentric. not so much float and just a more efficient power hinge. Hitting that diving board harder.

last week I was looking up at 6 minutes and wondering how I was going to make double that. Today didn't look til 10 and I thought 'no problem' for 14. what a difference even ONE workout can make in the direction of the adaptation

24 kg speed swings
15:15 x 10 RPA
14 min
280 reps
14, 480 lbs

very little double breathing and only the last two minutes intermittantly

Military press
45 x 5
65 x 3
85 x 3
105 x 2
120 x 3 x 10 sets

much better everything. really can feel the timing of the launch trigger for this : Lats and Glutes TOGETHER. Timing makes all the difference in this one
Overhead seems stronger too.

Walking lunges
4 laps ( finally )
much easier too. Legs didn't yack at me much at all. it seems much easier than those swings!

arm casts
25 lb x 9/9
         x 10/10 x 2

this is the first time this has felt better and I wanted to do more than 8 reps per arm
good sign

side delts
3 sets of 12 with 15's

tired :)

BW 170.6 !!
BF 13.2
W 55.2 ?!
so weird. Waist is still 32 and pants fit the same. Upper body is as big as I've been in decades


datsit
DFQ