60 and 68 kg One Arm Swing 8/2 x 5/5, pistol practice, laterals, rear delts

 

Solid heavy day today although it was harder than I expected. It's been stinking HOT here lately andd there's a whole lot of heavy sweating going on all day the last three days. Hydration has been good but it's hard to get it perfect. Been sleeping well too

Bodyweight is down 3 pounds too! But it went well but it was hard. Power and height were decent

One arm swings
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
40 kg x 4/4
44kg  x 4/4
48 kg x 4/4
60 x 5/5 x 8 sets
These were solid but hard. Bodyparts felt ok grip was decent but not optimal
68 kg x 5/5 x 2

Actually planned on NOT using this bell today and doing all 10 sets with the 60. I felt just a bit scared something might 'go'. Hips have been feeling a little tight and things have been more stressful than normal not even counting the heat. But I decided to do just two sets instead of three as I warmed up well with the 60 and everything held together just fine

Glad I did

 Pistol/ lunge practice
4 set of 5/5 left leg only. Left leg has looked to have lost some mass so I have to up the volume a bit on that side

Laterals rear delts

3 x 10/10 15s
3 x 10 with 15s

BW 174.4!!! Lowest in months
BF 13.2 ( bath) 

W 57.5