48 kg One Arm Swings 10 x 10, hack squats,barbell bench press, rear laterals

Today went well. All systems go at the start and the weather was perfect. Not used to not freezing in the mornings, it really helps

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 10 x 10

alternated each arm with sets of 10 reps per arm. Different for sure than 5x5 ; more specific grip and arm/shoulder work this way. I like it.

Barbell Hacks
95 x 8
115 x 8
135 x 8
145 x 8


Barbell bench
45 x 5
95 x 3
135 x 3
185 x 2
205 x 1 paused
225 x 1 paused with all commands.


I actually thought 225 was going to be lighter. It moved fast enough but it was definitely heavier than expected. Of course all the beast swings might have had an effect but.....

Horiz bar pushups
1 x 30

just to balance out the scaps

rear delts
3 x 10 with 25 lbs

time to move it up

BW 169.6
BF 11.7
W 57.3

good

long ruck up tomorrow. I'm ready!

datsit