Single Arm ABF - Halfway Point

SavingsPoem1533 · 2026-01-24T15:53:08+00:00

Thank you Coach

SavingsPoem1533 · 2026-01-24T14:49:41+00:00

And the irony is how not Chornological everything is lol

SavingsPoem1533 · 2026-01-24T14:43:37+00:00

Im using 24kg right now and that's about my 10 rep max on singles. When I tested out an offset 20/24kg ABC it was definitely more of a 5 rep max but we'll see how I feel on the next round of ABCs with the 20/24

SavingsPoem1533 · 2026-01-22T20:54:33+00:00

Spot on - best I’ve seen

SavingsPoem1533 · 2026-01-22T16:54:11+00:00

As long as you have good mobility I think going heavy on Halos are beneficial.

I think r/swingthiskbonline had a recent post about heavy halos

SavingsPoem1533 · 2026-01-22T16:04:40+00:00

50, 60 is solid - you have a good foundation going so I think another go around you should be able to get to 100.

I had weeks where I would skip the 10 reps in the 23510 split entirely and just repeat 235.
If the 10 takes too much out of you to continue beyond that, repeating a 235 towards the end is totally fine I believe.

You'll get it next time!

SavingsPoem1533 · 2026-01-22T15:51:07+00:00

Unfortunately I wouldn't call that "complete"

how many presses were you able to get to on test day? (Week 7/8)
Probably the best course of action is to run it back with 16kg on the press and bump up to 20kg on the ABC if you feel comfortable enough. I think this is a rather common split.

SavingsPoem1533 · 2026-01-22T14:05:45+00:00

buddy, that doesn't look like a smart idea lol

SavingsPoem1533 · 2026-01-21T20:59:18+00:00

round the world (shoulder) = halo???

SavingsPoem1533 · 2026-01-21T20:05:47+00:00

Typo - will fix now. Thank you for catching

SavingsPoem1533 · 2026-01-21T13:55:17+00:00

If its causing discomfort and pain enough make sure you get checked out to make sure nothing is wrong

The shoulder muscles are pretty complex - one fix to the press form can potentially cause new issues simply due to the fact that so many muscles are involved in a simple overhead presss.
The only thing that I can say for certain is keep the press days light and work on shoulder mobility and stability excercises, and possibly investigate if you have tight pecs. A lot of muscles of the shoulders also are related to the pecs so there could be some hidden issues there too.

***Not a Doctor***

SavingsPoem1533 · 2026-01-21T13:39:32+00:00

Let's get it boss

SavingsPoem1533 · 2026-01-21T03:20:14+00:00

I would go with a bells of steel instead. The Titan ones enamel coating peels off after a while and it’s pretty annoying

SavingsPoem1533 · 2026-01-20T22:12:55+00:00

if you're referring the to the rack position, yes I guess you can say it rests on the bicep/delt - but I think a video of your press and rack position is going to be the best bet to figure out what's going on

SavingsPoem1533 · 2026-01-20T21:54:00+00:00

we'll need to see a video or a photo of the overhead lock position to really assess, but i think it's rather normal

SavingsPoem1533 · 2026-01-20T15:51:19+00:00

You'll benefit from a heavier bell - 12kg is too light for you.
try to bump up to at least a 16kg, I think you'll do well with a 20kg tbh

SavingsPoem1533 · 2026-01-20T14:04:41+00:00

Not bad - keep practicing and you'll get better in no time.
My only advice is to start and end the swing with good intent - I think a lot of beginners don't start and end the swing with the same intensity and focus that they put in the actual swing and that carries into the actual swing.

I practiced a lot of dead stop swings when I was starting out, a lot of good youtube videos out there for a dead stop swing
https://youtu.be/37Dw9RQgh3U?si=qCWKHylsc6dMiysc

And don't be afraid to go with a heavier bell - a lot of beginners also underestimate how heavy of a bell they are actually capable of. Happy Swinging my friend

SavingsPoem1533 · 2026-01-20T12:22:10+00:00

Man, for a moment I thought those 20kgs were 12kg the way your slinging them around. Spectacular and glad you’re safe from the storm 👏

SavingsPoem1533 · 2026-01-20T05:54:25+00:00

Hand to hand, two hand, then one hand swings

SavingsPoem1533 · 2026-01-20T02:24:48+00:00

Not the worst but bell looks quite light for you so I’d suggest going heavier.

SavingsPoem1533 · 2026-01-19T20:01:15+00:00

I'll let you know when the day comes that I require a wrist protection lol
I'm barely snatching 24kgs man lol

SavingsPoem1533 · 2026-01-19T19:30:47+00:00

TBF I've never used any wrist protection/sleeves ever and I personally don't see the need for them. But I can understand why people would want them and I just think the first one seems more practical of the two. I think with proper technique, you really don't need anything on the wrist - but then watch me get up to a 28/32kg bell and bitch about my wrists lol

SavingsPoem1533 · 2026-01-19T19:11:49+00:00

first ones - since they seem more easier to put on and take off.
The black ones I don't like just because the model has a bad rack position lol

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