Monday, January 06, 2020

44 kg One Arm Swings 10 x 5/5, Press practice 185 x 1, laterals



If I only ever did sets of fives again in the swing it would be fine. This seems to be the perfect workload number for me; 15 seconds worth of hard work, a short rest and repeat. Wasn't ready for 7's as I'm still in recovery mode and that's fine.
 despite being still more sore than normal, or desired ( I just realized probably from switching all the exercises and technique variations around!) I warmed up well

One arm swings
16 kg x 5/5
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
44 kg x 5/5 x 10 sets
100 reps
9700 lbs work
RPE 7.5

power felt good although my left shoulder in the video looks sloppy.  Weird didn't feel that way.

Press practice:
New techniques
wider stance on unracking
false grip
layback then layback again before pressing
straight line over mid pec - that's CGC base





65
95 x 4
115 x 3
135 x 2
155 x 1
175 x 2
185 x 1

these felt great if not just a bit unpracticed. this is basically one of my first techniques that got me to 190 I think

laterals
3 x 6/6 with 20s

BW 172.4
BF 15.2
W 56.4

Wednesday 5x5 with 155 all pauses

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