Saturday, April 25, 2020
60 and 68 kg One Arm swings 7 x 5/5, 3 x 5/5, pistols laterals rear delts
Really really good one today. Very solid, body was fine and all parts stayed attached.Even my grip was decent on the 68 and made all three sets of transfers although I only went left to right but I'm happy enough
One arm swings
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 3/3
40 kg x 4/4
44 kg x 4/4
48 kg x 3/3
60 kg x 5/5 x 7 sets
68 kg x 5/5 x 3 sets
100 reps
Pistol practice
3 x 5/4, 6,5, 7/5
decent all top down
One db laterals
3 x 8/8 20s
Bent laterals
3 x 10 with 25s
BW 172.8
BF 11.7
W 57.9
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Chin Press 205 x 1 x 4 (+ 2 misses), floor pushups 3 x 20, rev bar curls 3 x8
I little sloppy but not bad. Just ran out of tightness and triceps for the last two sets 172.6 13.9
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