Saturday - walk 4 miles
Sunday - walk 3 miles
Today, Monday, mix a set of 10 swings between the powerlifts
warmup - bent arms w/ 10 kg. Exhale at bottom, repressurize - really help t-spine and neck
24 kg, 10 2-handed swings
SQUAT: no warmups or FSQ, just LBBS: 165 x 5 - felt way easy so 175 x 5 for second set
24 kt: 10 swings as 5R + 5L
BENCH PRESS
135 x 5, 5
24 kg: 10 swings as 5L + 5R
DEADLIFT
Hack: 225 x 3, slow touch-n-go, actually pause w/ weight touching the ground for about 1-sec but not letting full weight rest on the ground.
235 x 8 singles, started r/u, alternated grip each set, took about 1:10 from start to finish. Had thought about doing 15 of these but would need to go slower. Perhaps 2 sets of 5 like this tomorrow. Singles here means reset at the bottom but don't stand up between. Focus was on pushing hips forward early to prevent needing to finish the lift with my back - got it most, but not all, of the time.
Didn't do any ZDL or windmills to start or any ZSQ to finish - will try to make time for those tomorrow.
Onward and Upward
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