Saturday, August 05, 2017

48kg One Arm Swings 13 x 6/6, Bar hack squat pr,wt pushups , rear delts


This went very well today. All parts on deck and feeling rested strong and supple.The hardest part of this today was left hand  grip; wrist felt a little unstable but nothing bad. Just had to concentrate more, but all the rest of the components; balance, groove, position, timing rhythm, all felt "on"

I felt like a really had a bottom position to push off of. Been searching for that, in one form or another  for 30 years or so :)

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 5/5
40 kg x 5/5
48 kg x 6/6 x 13 sets
156 reps
16, 536 lbs

As solid as I've ever done them

Barbell hacks
95 x 8
115 x 8
135 x 8
145 x 8
150 x 5 PR

these were solid too and really challenged the grip after all those swings

Wt Pushups parallel bar
bw x 10
45 x 10 x 3

slow and strict, head and eyes up

rear delts
3 sets of 12 with 20's

BW 166.2
BF 12.5
W 56.4

see how the heat tolerance holds up tomorrow

datsit
dfq

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