Saturday, February 03, 2018

40kg One Arm Swings 10x10/10,hacks, wt pushups, rear delts

This was a very strong one, surprisingly strong. The 20 rep sets were not a problem and I could maintain full power for the whole set for all ten sets. Perhaps a first with this  weight. Bell height was very good and the weight felt light.

I changed my inhalation breathing pattern a bit on the descent of each rep , mostly on the second hand. Instead of a quick sniff of air, I breathed in the entire descent. Much like I did on my belt squats on Monday and it worked here as well

It seems like a hybrid between anatomical and biomechanical match breathing. Definitely bio match as it's an inhale into the pressure zone, but anatomical for the long and easy duration of the inhale.I'm sure it's not as good a brace but I don't need it with this weight now and that's the difference

One arm swing
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 4/4
36 kg x 4/4
40 kg x 10/10 x 10
200 reps
17,600 lbs tonnage

Barbell hacks
65 x 8
95 x 8
115 x 8
135 x 8

slower tempo an d higher reps felt great

Wt Pushups
bw x 12
53 x 12 x 3

strong no problem

rear delts
3 x 12 with 20'

need to up volume to 4 sets next week this is not getting enough work relative to the rest of the overload

BW 168.6
BF 11
W 57.7

ok supps again today lets see if it helps tomorow's ruck


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