"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
Sunday, March 11, 2018
44 kg One Arm Swings, barbell hacks, wt pushups, rear delts
Very very strong and powerful work today. The 44 felt and moved, like a 24 kg. Didn't even Feel heavy at all. this is a very good sign of progress. But thank god for 8's. Cardio is another story. 8's are the perfect number for me vis a vis power and endurance
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 4/4
36 kg x 4/4
44 kg x 8/8 x 10 sets
160 reps
15,520 lbs
Barbell hacks
95 x 7
115 x 7
135 x 7
155 x 5
Wt Pushups
bw x 12
53 x 12 x 3
these were strong. too. done slower than last week
rear delts
3 sets of 12 with 20
really feeling this muscle work and get stronger. can't emphasize enough how important this and the side delt laterals are for shoulder stabilization
BW 169.6
BF 11.3
W 57.5
datsit
dfq
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