Saturday, July 09, 2016
32 kg One Arm Swings 10x10/10,hack squats,Horiz sandbag pushups, side delts curls
The 32 kg is indeed the new 24 . It felt,and moved, like a feather today and NO problems with wind or condition at all; even though I moved each rep with utmost power and acceleration. Easily my best effort ever with this weight.
There were five in the rotation- good friend Geoff Neupert stopped by for his yearly visit at Stone's gym but we were almost pushing each other out of the way to get our turn. Overall time of training was about the same. We are seriously getting in shape.
One Arm swings
16 kg x 5/5 x2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 10/10 x 10
200 reps
14,000 lbs
Barbell Hacks
65 x 10
95 x 10
115 x 8
125 x 6
legs felt tired faster. Not sure but probably the increased power output on the swings.
Sandbag Horiz bar pushups
BW x 12
32 lbs x 12 x 3
getting stronger and increased ROM still. elbow and shoulder fine
Side delts
3 sets of 15 with 15 lbs
Curls
2 sets of 10 with 15 lbs
all good.
BW 163
BF 11.9
W 57.1
feel very lean and muscular
Big ruck tomorrow!
datsit
neverquit
Subscribe to:
Post Comments (Atom)
175 x 1 x 10 chin press, 20 kg swings 4x5/5 24 kg swings 4 x 5/5 band pushdowns 3 x 15
These went perfectly.Good thing too as I'm having trigger thumb surgery and won't be pressing bars for two weeks but it has to get ...
-
This has proven to be a most effective method of taping hands as a preventative to tears or after one has already torn.I used it for years ... -
.jpg)
KJ killing the Beast. Training to increase Max Vo2 with a kettlebell. I will share with you one of my best advanced protocols for improving... -
Brett hits the nail on the head. A post on Dragon Door forum: The One True Way....the speach of domatic zealots (A fanatically committed per...
2 comments:
Keep us posted on your diet and nutrition. Your an inspiration. Thank you Rif.
thanks man, let me know what you're interested in about my diet and nutrition.
Post a Comment