Wednesday, May 23, 2018

24 kg speed swings 12 min,115 lb strict press 10 x 3, walking lunges,compound laterals

Good one today, Getting enough sleep but not feeling resting. Still slugging off the effects of too much adrenaline this last month. It'll sap you. Or me.
Almost back. Going for 8's instead of 10's is the right choice. More power and some cardio but not too much. I think I might have been getting too acidic with 10's and longer sets at this point ( my age).
I like doing heavier  swings with just the 8 reps. It's the perfect 'high' rep set lol. Five's are the perfect strength and power number

24 kg Speed swings
15:15 8 RPA
12 min
24 sets
192 reps
10,176 lbs tonnage
RPE 6.25
HR 150'ish

Strict Press
45 x 5
65 x 3
85 x 3
115 x 3 x 10 sets

as usual it took me 6 sets to warm up  this groove! then it felt great- up til then- stiff

Walking lunges
 3 sets of 40

shorter steps and more focus on a better knee stretch for each rep. been slacking on form here. Legs have been extra stiff from all the bar work

compound laterals
sides then reps
2 sets of 8/8 with 15
1 set of 6/6 with 20

BW 169.6
BF 12.9


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