Wednesday, June 20, 2018

24 kg speed swings 14 min 9 PRA,120 lb strict press,137 x 3. walking lunges, compound laterals



Good one today, all things considered.

24 kg speed swings
15:15 9 PRA
14 min
252 reps
13, 356 lbs tonnage
RPE 8

lots of mental distractions prior and, actually during, but physically felt pretty good

Strict press
45 x 5
65 x 3
85 x 3
107 x 3
117 x 3 x  5 sets
127 x 3 x 3 sets
137 x 3 x 1
127 x 3 x 1

The layback seems to be the most reliable trigger. Before I did the layback and finished in that position, as I didn't have mobility to get under the weight. It's not perfect but now I have way more so I can actually get under. But, timing is everything

Also, used the belt today. It felt ok. I alternated some sets with and without it and couldn't tell a lot of difference but there's no reason to believe it wouldn't help me get 200. I could live with that :)
I will use it Monday and see

Walking lunges
3 laps of 40
slow and deliberate. completely concentrating on JUST the left leg on each step has made all the difference. Right TFL and psoas are no longer locking tight and the flow is better. Plus getting more left leg work thats' needed

Left VMO is too small to my right. Time to make time for banded TKE's for high reps


Compound laterals
3 sets of 7/7 with 20's

BW 172!!!
 BF 12.2

ok either I'm fatter or more muscular. Either way, no carbs today a real fast morning as I have to be no more than 170

datsit. ruck up tomorrow