Saturday, April 28, 2018

40 kg One Arm swing 10 x 10/10, deadlift 240 x 5, wt pushups, rear delts

Very solid workout. Swings were powerful and crisp and the rest times between sets were short. didn't time but no more than 2 minutes. Lungs held up well as well as legs

One arm swings
16 kg x 5/5  x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
40 kg x 10/10 x 10
200 reps 17,600 lbs

maintained full power to the last rep of the last set


wasn't going to do any more deads but my back is feeling good and I thought a little bit of light work would be ok
worked up to my SFL test weight of 240 x 5  used the texas power bar instead of the york oly bar as I'm sure they won't have one
that knurling is like a freakin' cheese grater!

135 x 3
185 x 3
225 x 3
240 x 5

Wt Pushups
bw  x 10
53 x 10, 10 x 8

yesterday my thumb, wrist, elbow and shoulder were wacky due to me doing bodywork on  a client and compressing the thumb which gunked up the works . took all day yesterday to un 'gunk' it
this morning everything felt perfect but the last set of pushups the biceps tendon said hello so I cut the reps

feels fine now 8 hrs later

rear delts
3 sets of 12 with 20

BW 169.6
BF 11.8

ruck up tomorrow. Next Saturday at SFL!


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