Saturday, March 09, 2019

48 kg One arm swing 10 x 5/5, pistol squat practice, band vertical presses,laterals/curls



FINALLY slept all night! Figure out this recent crud is about allergies and took an Allegra which really seemed to help. Either way I felt great this morning and almost normal and almost strong.
Elbow is 85 % normal. Still not full flexion but extension is very close. Swelling is down. That was a nasty one.
Right shoulder rotator shut off it seems overloading the elbow and locked the elbow in pronation. Bicep also was shut down so I had to activate that as well as release the tricep and activate the external rotators.

All in all should be 100 % this week. Elbow is almost ready to lock into place

I figured 48 kg one arm swings should help that out :)

One arm swings
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4 ( everything feels light!)
36 kg x 4/4
40 kg x 4/4
48 kg x 5/5 x 10
100 reps
10, 600 lbs
RPE 6.5

Pistol practice
4 sets of 4 slight support

these felt great too

Band presses horizontal
3 x 15

just working the pattern felt fine

db curl,lateral rear delt
15 lbs x 5/5/5 x 3 sets

no problem

BW 166.4
BF 11.8
W 58.7

appetite's back I should be 170 again very soon

Ruck it up tomorrow!

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205 x 1 x 5 !!, Floor pushups 3 x 23,single arm band pushdowns band rev curls

 This was decent! first time in forever to do this workout. and, while not perfect reps most were very solid and the last set was the best. ...