Saturday, April 21, 2018

52 and 68 kg One Arm Swings 5 x 5/5,145 lb barbell hacks, wt pushups, side laterals

Solid one today. Heaviest part of the cycle but each time it gets stronger

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
44 kg x 4/4
52 kg x 5/5 x 5 ( 5750 lb)
68 kg x 5/5 x 5 ( 7500 lbs )
100 reps
13, 250 lbs
RPE 6



things went really well. Not cold anymore and the warmups went smoothly.
52 kg was really strong and I felt I got good height and the transfer was strong. 68 kg was solid too and the grip didn't give me grief at all.
I thought about being able to transfer but it's not really close at all yet. I could switch hands but it would be very hard , if not impossible right now, to shock absorb the downward force safely

Sometime
But, I am seriously thinking about buying a 60 kg bell. It's the weight I really should be using for overload.


Barbell Hacks
65 x 8
85 x 8
105 x 7
125 x 7
135 x 7
145 x 7

good volume

Wt Pushups
bw x 12
53 x 12 x 3
solid.love these


side delts
3 x 12 , 10. 10 with 20

BW 168.6 !!
BF 11.9 !!
W 57.7

where this came from I don't know?! HUGE bagel with ton o creamcheese for dinner last night, lol. But I did have  stirfry!

ruck up tomorrow

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