Saturday, May 19, 2018

162.5 lb Military press ( pr), 60 kg One Arm swing,lateral complex



well this didn't go as planned but I learned something important. Just like at meals, having two main courses is not advisable. I also learned that trying to do heavy grinds for volume first thing in the morning probably isn't best either, despite the better mental prep than the afternoon. Live and learn. This IS how I learn : Training is the source.

Military press
45 x 5
65 x 4
85 x 3
105 x 2
120 x 2
135 x 1
152.5 x 1 ( medium hard)
162.5 x 5 ( PR)
          x 4 ( video above. very hard as evidenced)
          x 3
          x 2
          x 3
not what I wanted but  there it is. It is a ( very) minor pr never having done 5 with this weight but only 2.5 lbs off my best 5x5 weight I shouldn't even claim it, lol

One Arm Swings


Another surprise: I almost lost the grip on the first set! I didn't take the time to really SET the grip as I do with the 68 and took it too casually and barely held on for the five reps! But I can transfer this thing which is good
Once I set the grip on the next set all was well!
16 kg x 5
24 kg x 5
32 kg x 5
40 kg x 5
48 kg x 4
60 kg x 5/5 x 10 sets! PR
100 reps
13,200 lbs

do not like doing this second . Switching back to old schedule on Monday. I just have to eat something in the mid morning to fuel the heavy presses.

New ( old) Schedule:

Monday
Heavy press
squat variation ( either goblet, belt or kb front squat)
floor pushups for reps
crawls
lateral complex

Wednesday
Speed swings
Speed press
walking lunges
lateral complex

Saturday
One arm swings
barbell hack squats
wt pushups
lateral complex

the swing minicycle will be:

wk one 40 kg x 10 x 10/10
wk two 44 kg x  10 x 8/8
wk three 48 kg 5 x 5/5 , 52 kg 5 x 5/5
wk four  60 kg 5 x 5/5 , 68 kg 5 x 5/5


side and rear lateral complex
3 sets of 8/8 with 20 lbs

BW 169.2
BF 11.4

ok ruck up tomorow

datsit

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