Wednesday, February 19, 2020

185 lb press 12 singles, 20 kg speed swing, laterals and pullaparts



Another solo workout. But was mentally ready this time and that makes all the difference. It was a good one.
Speed press work with  185 lbs  and incorporating the latest technique changes

1) closer grip ( thumb ON smooth) this is a keeper!

2)Reebok heels another keeper

3) focus on locking knees not glutes - also a keeper


Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
185 x 1 x 12

Only 1 or 2 not perfect reps!


20 kg speed swings
10 sets of 10

strong!

One arm side raises
20 lb x 3 x 8  ( need to do these like this once a week)

Band pull aparts
black band x 12 x 3

also need to keep these

BW 174.8!
BF 13.5

1 pm
BW 173.6
BF 12.5 ( bath)

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155 x 3 x 5, 160 x 3 x 5, 20 kg swings 5 x 8/8, floor pushups 40, 35

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