Saturday, August 04, 2018

48 kg One Arm Swings rep ladder 5-10,kickstand squats, wt pushups,laterals



This went very very well. I felt strong and wanted a challenge so I decided on a rep ladder from 5-10 per arm. haven't done more than 5 reps per arm in this weight forever( with a switch) so I didn't know how it would go.
As usual the athletic hinge saved the day. Don't know how I survived before I figured this out.

All the load is on the legs and hips, not my back

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 4/4
40 kg x 4/4
48 kg x 5/5
          x 6/6
          x 7/7
          x 8/8
          x 9/9
          x 10/10
          x 5/5
          x 6/6
          x 7/7
126 reps
13, 356 lbs

finished very strong and could have done another set but truth is still that's all good up to 8/8, after that it always gets hard on the second arm
16 reps is perfect.
20 sucks lol

Kickstand squats ( BW)
4 sets of 10/10

jesus this kicked my legs' ass! perfect focus on both ankle and knee flexion. great quad work and knees were very happy

Wt pushups
bw  x 10
53 x 10 x 3

definitely have lost some strength here

laterals
3 sets of 8/8 with 20s

BW 169.8 !! shocker
BF 13.6

datsit

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