40 kg One Arm Swings 10 x 10/10, horiz wt pushups, laterals

This went great! About as strong as I've felt in weeks! Just in time for this heavy volume workout too. It wasn't easy but I was strong throughout and suffering was minimal, ,mind was solid.


One Arm swing
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 10/10 x 10
200 reps
17,600 lbs
RPE 7

Wt Pushups Horiz parallette
bw x 10
53 x 10 x 3

this felt great! surprisingly good guess it was time to change

laterals/rear delts
3 x 10/10 with 15s

BW 173.2
BF 13.6 !