Saturday, March 17, 2018

48 kg One arm Swings 10 x 5x5,Deadlift to 325, weighted pushups,side laterals

This went well across the board. The swings were strong, the bell felt light, and the volume was basically easy. I actually had to remind myself that this used to be very very hard for me for any sets and reps; and controlled me more than I it.
Not anymore
We had been doing 10 reps per arm instead of 5x5 and actually I forgot til we were just about to start( thanks Nick :) ) and I didn't want to switch. Mentally I was into the dl anyway and didn't want to work too hard. Next week though. All ten reps on one arm and ten sets of that

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
40 kg x 4/4
48 kg x 5/5 x 10 sets
100 reps
10,600 lbs

( video is tenth set )
135 x 3
225 x 2
275 x 1
295 x 1
315 x 1
325 x 1

Easy peasy. Felt great. Pulling this like an Olympic style clean deadlift, shoes and hook grip and all
Legs off the floor THEN finish with the hips. Back felt perfect. Have to remember though to REALLY lock in my lats before I pull


Weighted pushups
bw x 8 all paused reps
53 x 8 x 3 sets all paused

prepping for bench press work
super easy. Have to  go to tens next week

Side delts
3 x 12 with 20 lbs

this is starting to feel very strong now. It was heavy . should be every week workout soon

BW 169.6 !!
BF 11.0
W 57.8

salad AND stirfry cleaned things out. :)


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