Saturday, October 11, 2025

24 kg swings 5 x 5/5, 28kg 5 x 5/5, 32 kg 3 x 5/5 32 kg squats 5 x 8, press 115 x 1x 5,rear delts 3 x 20

 Shitty  sleep ,right rhomboid overstretched from sloppy speed swings and didn't even know if I could swing anything but it turned out fine

One of my key tenets is 'go back to as normal ROM as soon as possible' to let things ''reset" and it worked again. thank g-d

Just can't get sloppy on those speed swings especially because they're so light,  too easy to slop things


170.4

12.2

at

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32 kg Swings 40 x 5 in 40 min, 40 kg belt squats 5 x 10, left leg split squats 3 x 10

  This went well although a bit creaky. Wanted to make sure I ended up with 40 min not 35 and got it done. Almost harder 167.6 10.8 ( bath)

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