Wednesday, July 03, 2019

20 kg Speed swings 34 x 8, 127 lb press 5x5 pauses,walking lunges, laterals

Happy Independence Day!


This went well and I felt surprisingly strong and conditioned. Power output good on all sets. What a difference from Monday.

Speed swings
20 kg x 34 x 8
272 reps
11,986 lbs moved
RPE 7

I think this staggered cycle is working well

Standing press
127 x 5 x 5
last thee sets all reps paused. Groove felt great if not a little upper body tired

Walking lunges
3 laps of 40

laterals
3 x 8/8 with 15s

BW 173.8!!!
BF 13.7

so weird, seems directly tired to upper body volume , as soon as I get into heavy 5x5 my bodyweight goes up and when I get into a few weeks of singles it drops a bit. I'll check it more closely but that's my feeling



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205 x 1,210 x X x 2, 200 x 1 x 3 ,parallete pushups 35, 30, 20, rev band curls 3 x 15

 All up to  210, then not enough speed off chest. 205 was solid though  so there's that 171.0 9.7 ! 60.8 12 noon