Saturday, February 17, 2018

48 kg One Arm Swings 10x10,barbell hacks, wt pushups,rear delts



This went very very well. Strong and powerful for each set and this time, unlike last week , I did feel we could do a few more sets. But we didn't and set ten was as powerful as set one. SO much easier mentally than 10 /10 it's unbelievable
Might be something to this power training from StrongEndurance eh?

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 5/5
40 kg x 5/5
48 kg x 10 x 10 One arm per set
100 reps
4800 lbs

every singe rep of every single set was like the above. definitely stopped BEFORE I lost power.  Just felt good today too although I was sore as shit yesterday! Right teres major was super tight and medial delts were too, JUST from those seated raises. A slight difference like that made a huge difference . I haven't been sore there in years

Barbell hacks
65 x 8
95 x 8
115 x 7
135 x 7

slow and strict

Wt pushups
bw x 12
53 x 12 x 3

slow and strict too. strong

Rear delts
3 sets of 10 with 20

BW 169
BF 11.9
W 57.5

ok feel great now and still fitting in my 32 waist jeans no problem, the key litmus test for me

long ruck tomorrow see how things feel

datsit
dfq


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175 x 1 x 8 180 x 1 x 2, 16 kg swing vo2 15:15 20 20 sets of 10, floor pushup 30,25 20, 15

 This went perfectly TAKE IT OFF WITH YOUR CHEST HOLD IT WITH YOUR CHEST Virtually every set the exact same and then swing vo2 ( which I hav...