40 kg one arm swings 17 x 5/5, ATG split squats, laterals, rear delts

 

These went well. On my way back to 20 sets of 5/5 and the full 200 reps for this workout. So much better those, in terms of suffering but also quality of reps and power out put using 5s instead of 10s

Working off little sleep again, this time from the cats waking me up. not fun at all but it got done

Going back to the break at the knees technique then aim for 7 oclock on the floor clock position really keeps the load in my legs and off my back. very strong. height was decent too

one arm swings

16  kg  5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 5/5 x 17 sets

ATG split squats week 4
getting deeper each week
3 sets of 8/8
Left leg pistol 1 x 5 with front spot deeper also

DB laterals/ rear delts 3 x 10/10 with 15s  and 3 sets of 15 with 15s

BW 173.4 FUCK!
BF 12.7 ( Bath)
W 58.1