Saturday, May 12, 2018

New Schedule. Military Press 145 x 3 x 5, 155 x 2 x 5, 48 kg One Arm Swing 10 x 5/5, side and rear laterals

Was a bit worried this morning as to whether doing presses first thing on Saturday would work. Stretchout was good, warmups were solid but it didn't feel easy and I wondered whether this was a mistake.

Turns out it was not. Great day and the press took almost nothing out of the swings and we still made it to breakfast on time :)

 I just, as usual, had to get warmed up

Military press
45 x 5
65 x 3
85 x 3
112 x 3
122 x 3
135 x 2 ( not as easy as I hoped)
145 x 5 x 3 sets  ( now I got warm and these were strong
155 x 5 x 2 ( video above)
  groove worked PERFECTLY and the key two things were : bar as high as possible on the clavicles and elbows UP.
It went almost immediately over the head, with much less lay back and strong throughout.
155 for 5  is only 5 lbs off my PR for this

The workout took about 45 min from start to finish. not bad at all

One arm Swings

I was even more concerned this wouldn't be strong enough but it was nice going into it warm

16 kg x 5/5 ( only one set)
24 kg x 5/5 (  bigger jump)
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 5/5 x 10sets
100 reps
10,600 lbs

this was very very strong. Best height I think ever with this weight. Can't wait to get that 60 kg on tuesday! right in time for next weekends swing workout!

side and rear laterals superset
3 sets of 10/8 alternating each exercise for start.

going to do this combo each workout instead of just one exercise each session. great pump!

BW 168.2 !!
BF 11.0 !!

lets see how the  ruck goes


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