60 and 68 kg One Arm Swings 7 x 5/5, 3 x 5/5, pistols practice, laterals/rear delts

 

This went better than expected. Since I haven't swung the 68 in two months and last months 60 kg workout was just 'getting back on the horse' after my rib injury I was very very pleased with my strength, technique and power today.

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 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 4/4
60 kg x 5/5 x 7 sets
68 kg x 5/5 x 3 sets

This felt as good as the ones three months ago looked. Can't complain

Pistol practice
3 sets of 1 bottoms up followed by one regular rep , switch sides and repeat 3 times
6 total reps per leg, per set

this felt very good doing it this way, the combo of concentric only, a full eccentric/concentric rep and the fatigue sparing effects of alternating legs. I think this is the combo for now

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

BW 176.0
BF 13.5
W 57.6

New schedule
Decided to switch heavy press day to Wednesday. I've had tired legs the last four mondays from the heavy swings and rucking and no rest afterwards. Gettin' old I guess but I don't want to go into my most important lift tired anymore

The key is keeping Monday LIGHT ( no more than 175 lbs ) and  putting rep pushup day on Wednesday not monday ( as I did the last time I tried this)

SO:

Monday
Speed press 175 x 2 x 8 sets ( only!)

Wt pushups 3 x 8
laterals/ rear delts

Wednesday
Heavy Press singles
Speed swings
Floor pushups

Saturday
Heavy swings
Pistols
One arm laterals/rear delts ( heavy)

 lets see how this works. It makes the most sense. It gives me a full days rest after Monday and time to eat up as well as rest up