Saturday, October 04, 2025

48 kg swings 10 x 5/5 ( 19 min) , 48 kg belt squats 4 x 8, Bar press 40-60 kg x 1, band rear delts 3 x 20 ( red0

 Well this was  fucking hard. When  I got through and saw we did the ten sets faster with the 48 than I did last week with the 44 I knew why. Plus I didn't transfer but parked the bell for each arm.

Legs lungs and grip were all challenged

Didn't sleep well either

Two things : I haven't done more than 5 rep sets since March 2023!! Thats 2.5 YEARS ago. Had NO idea it was that long. Clearly the AXE method did not transfer to my HIIT work

Second, I  haven't done ANY  speed swing work in that long as well as I've been so hyperfocused on my press

That changes this week; back to starting Wednesdays workout with swing Vo2 with a 16 kg for sets of 10

I'll be ecstatic if I can last ten min but as Louie  always said, if you only go heavy it dis coordinates you AND you move slower

Looking back at my older 48  kg ( and 44 and 40 kg) swings they moved MUCH faster. Its not just age

Taking the bar off with MY CHEST instead of  my arms will  be a game changer for the  press.Even if monday isn't perfect I know now this is the right  technique

169.0 ( this didn't help)

12.4



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205 x 1, 215 x miss, 205 x 1 x 3, parallete pushups, 35, 25, 17, seated laterals 3 x 10 12s

 Can't rush the setup, have to make sure I really get my chest up as I get under the bar BEFORE I take it off with the chest or I end up...