Saturday, May 04, 2019

44 kg One Arm Swings 10 x 8/8,pistol practice/ shield casts, wt parallel pushups, laterals



this went great. Felt relatively light, too. Power  was good as well as between set recovery and wind.

One arm swing
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
44 kg x 8/8 x 10
160 reps
15,520 lbs
RPE 8

One arm shield casts 10 lbs/Assisted Pistols
3 x 8/8, 10/10, 12/12
3 x 5/5

both much better, going to go to 15's next week and keeping my head up on the pistol is making things better, go figure

Wt parallel pushups
bw x 10
53 x 10 x 3

time to make this grip shift. between the two press workout and two pushups the overgrip was making delt/ pec tie in too tight
Much better stretch here and no feeling of bicep tendon at all

laterals
3 x 8/8 with 20s

BW 171.8
BF 11.4 ( bath)
W 59.2

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175 x 1 x 8 180 x 1 x 2, 16 kg swing vo2 15:15 20 20 sets of 10, floor pushup 30,25 20, 15

 This went perfectly TAKE IT OFF WITH YOUR CHEST HOLD IT WITH YOUR CHEST Virtually every set the exact same and then swing vo2 ( which I hav...