Saturday, April 07, 2018

44 kg One Arm Swings, 325 lb Deadlift, 73 lb Wt pushups, side delts

Very very solid workout. Not sure if it's the new  brand of creatine I'm taking or that I'm actually just getting back into shape but my conditioning has seemed to jump to a new level this week. Wednesday's workout was so easy and today was too.

Bell felt light,speed felt great and wind was virtually easy. Recovered from each set in 30 seconds or less- we still took 3 minutes- but I finally felt good here.

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
36 kg x 4/4
44 kg x 8/8 x 10 sets
160 reps
15, 520 lbs tonnage
RPE 6.5


This is probably the last time I go over 300 until the SFL. We'll see how I feel tomorrow but the DL's seems to have been 'talking' to my lower back just a little and it's making me nervous. I wanted to take this weight today in case I need to do some correction work. There's plenty of time. I'm not THAT worried but I don't want to even feel my lower back going into this cert.
Next week I'll do hacks and then the week after go up to 275 and then that's it til the course. 2 more weeks.

This didn't feel hard at all so 15 lbs more should be no issue. Especially if I don't do 15,000 lbs of swings first. But I do have to do 3 days of training after I test and that's key

135 x3
225 x 2
275 x 1
297 x 1
325 x 1

Wt pushups
BW  x 10
53 x 8 paused
63 x 8 paused
73 x 6 paused

these felt very strong Will probably bench next week instead of these

Side delts
3 sets of 12 with 20's

very strong. best ever

BW 169.4
BF 11.2
W 57.1

looking forward to tomorrows ruck. Had to miss Thursday for a business call . That was a good thing, My right foot and hip feel better already


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