Saturday, January 27, 2018

52 and 68 kg One Arm swings, 315 deadlift,wt pushups, side delts

This was a solid workout. It was cold as hell in the gym (38 degrees) but we got warmed up fast. Things felt solid, bodywise but I really took my time as I didn't want  to pull or tweak anything.

Also figured out something very important for the grip in the 68 kg bell. Have to really "strap in" as Glenn said, like a false grip on the rings and my grip was way more solid. First two sets I just used a regular big bite grip and it wasn't enough. The false grip grip was way more solid

Height and power on each bell was best ever

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
40 kg x 4/4
44 kg x 4/4
52 kg x 5/5 x 5
68 kg x 5/5 x 5

Deadlifts ( above)
switched things up and used the oly shoe and a more weightlifting style approach; legs off the ground then hip extension. we'll see tomorrow but it felt easy and the bar moved well

135 x 3
185 x 3
225 x 2
275 x 1
315 x 1

10 total reps

wt pushups
bs x 12
53 x 12 x 3

side delts
3 sets of 10 with 20 lbs

BW 169.8
BF 11.3
W 57.3

foot feels better, we'll see how ruck is  tomorrow


No comments: