40 kg One arm swings 10 x 10/10, paused pistol practice, one arm laterals/rear delts

This was, as always tough. And, as recently tough in  a  good way, ie, trying to maximize power out put on each an every rep as well as all the sets. I can  feel when my power goes down but I still try to keep it high and there's the training; keep pushing back that level over time

4-5 min rest between sets so we had plenty of time but it's starting to get hot now and that adaptation has not kicked in yet either ;)

One arm swings
16 kg x 5/5 x 2
 20 kg x 5/5
24 kg x 3/3
28 kg x 3/3
32 kg x 3/3
40 kg x 10/10 x 10
200 reps
17, 600 lbs
Strong but a tough one. definitely challenged my lungs and legs

Paused pistols


after seeing how bad my depth was last week I decided to do some low rep paused pistols today and it was a good thing Need to re focus on this again instead of reps

3 x 3/3

one arm db laterals
3 x 8/8 with 20

bent laterals
3 x 10 with 25

really focusing on mid traps/rhomboid work on this day now

BW 174.2
BF 11.5 ( bath)
W 59.1

holding nicely

adaptogens:

Suma
Ashwaghanda
Shilijit
Mucuna Pruriens
Nettle Root
Spinach  root

Epicat lax ( 2-3 x week) or Safed Musli