44 kg One arm swings 12 x 5/5, double 18 kg front squats, laterals rear delts

 

What a  difference sleep makes. Slept completely through the night as my cat finally decided to chill. Unbelievable. Great sleep is beyond amazing

One, I can think. Two I feel so much more recovered. Of course I knew this but feeling it is another level after weeks of really fucked up interrupted sleep

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
44 kg x 4/4 x 12 sets

really felt strong, grooved and powerful. Nice. Still loving the low reps and the focus on strength and power

Double 18 kg front squat
3 x 5

Next week double 20's then onto 24s These felt easy and strong. Happy  with the depth and back position

laterals rear delt
3 x 10/10 15s

BW 175. On the nose, lol
BF 12.9
W 58.0