Saturday, February 10, 2018

44 kg One arm swings 10 x 10,barbell hacks, weighted pushups,wide delts

The plan was to do only one arm at a time, for 10 reps per set, until the power output started to wane. This worked better than I thought. If we had done the usual 8/8 per set the first arm would have been solid and the first five for the second arm then fall off. The volume would of course be better but the power output would be lower.

We're not quite ready to get Glenn ready for his swing test but I think this approach will be more conducive to the actual test once we start to peak in a few months.

First a 200 lb military press  for me :)

But the concept worked great today. With only one arm to focus on I went all out from the start and had ideas of 12-14 total sets but there was a mild drop off at 8 sets and 9 and 10 were definitely not as powerful , so we scuttled that idea of more.

Glutes and legs were really feeling it from the more intense work. Perfect

The bell felt light :)

This is much more in line with Pavel's Strong endurance approach. Lower reps is fine with me. Our Wednesdays should take care of the gas tank and more conditioning for the test. At least now that we're back on 10 RPA

so 40 kg = 10/10 x 10
     44 kg = 10 x 10 one arm per set
     48 kg= 10 x 10 one arm per sets
     52/68 kg = 5/5 x 10

a balanced distribution :)

Barbell hacks
95 x 8
115 x 8
135 x 6
155 x 6
165 x 5 PR

started higher just because

Weighted pushups
bw x 12
53 x 12 x 3

pauses on bar last two reps per set
this should help the military press start too

side raises
3 x 15 with 15


BW 169.2
BF  11.7
W 57.1

ruck up tomorrow!


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