Saturday, March 03, 2018

40 kg One Arm Swing 10x10/10, Bar Deadlift 291 x 1 x 3 , wt pushups, side raises



very strong workout. Hard as hell but the power was very good throughout and my lungs held although it wasn't easy at all after each set. Especially after set five ,lol

But bell speed and height were as good as they've ever been for this weight and reps

One arm Swings
16 kg x 5/5 x 2
20 lg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
40 kg x 10/10 x 10
200 reps
17,600 lbs tonnage

RPE 7 but strong

Deadlifts
Now that the press goal was reached time to get ready for the SFL in May. Not going to DL each week but will do it more, probably ever 2-3

135 x 3
185 x 3
225 x 3
241 x 3
271 x 2
291 x 1  x 3 sets

Tried to do, basically, an olympic style clean dl. Wore my heels and got shoulder a bit over the bar more at the start. Initiated the lift with the legs, holding back angle constant, and then when the bar was at just above knees went into hip extension
No bloody shins and back felt great!


291 x 1 x 3



Wt pushups
bw x 12
53 x 12 x 3

harder than last week. steady tempo not slow. strong but the deads and swings worked me

laterals
3 sets of 15 with 15's


BW 169.4
BF 11.8
W 57.1

ok wet ruck tomorrow it looks like

datsit
dfq

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