Saturday, October 17, 2020

60 and 68 kg One arm swings, pistol practice, double side laterals

 Have to say I was nervous for this one. Left levator scap tightened up just enough yesterday to feel it and some cervical shit I wasn't happy with. 95% better but 5% can be a lot, especially with lower backs and necks

Again, I was hoping the swings would reset things but 60 kg? or 68? Not sure what would happen but wouldn't know til I put hands on bell. Trap was tight at 16 kg and really didn't loosen til 48 kg! I realized I had to hinge back more and squat less on initial move and I couldn't even feel the trap! SO that's what I did and it worked great!

And all the huge amount of work for the trap tired it out enough so that it overwhelmed the tension and it let go!

One arm swing

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
36  kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 4/4
60 kg x 5/5 x 7 ( starting starting with just left arm at set 5 it was transfer that was dicey)
68 kg x 5/5 x 3 sets
 all good except on second of second set ( video one) where because I was hinging more than usual I scooped a little but and lost my right lower back tightness a little and felt it. It came back
wasn't sure I should do the last set but back felt ok and I wanted to leave on a good one
I did



Pistol Practice

decided the lunges were not getting my rec fem enough and that that was important so pistols came back in. started back easy
3 x 5/5/ bottoms up two hand spot

double laterals rear delts
3 x 10/10 with 15

kept neck in extension
BW 173.8
BF 13.5 ( bath)
W 57.5


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