Saturday, March 13, 2021

32 kg One arm swings de load week, 10 x 8/8, pistols practice, laterals

  Really solid one today. Rib's almost 100% and knee is about the same. Energy and body felt good. Didn't really feel like I needed or wanted a back off day but that's probably the most important time to take one

One arm swings

16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 8/8  x 10

total time = 26 min  about 2 min rest/sets just me and nick today

wasn't hard but wasnt easy either


Pistol practice
4 set of 5/5
the lower I went the better the knee felt. kneecap moving almost normal


laterals/rear delts
3 x 10/10 with 15s

BW 176
BF 12.5
W 58.5 ( bath)

at

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205 x 1,210 x X x 2, 200 x 1 x 3 ,parallete pushups 35, 30, 20, rev band curls 3 x 15

 All up to  210, then not enough speed off chest. 205 was solid though  so there's that 171.0 9.7 ! 60.8 12 noon

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