07/02/17 5/3/1 W3D1
20x10, 40x5, 60x5, 67.5x5, 75x11 (PR), 60x20 (PR)
My lower back is definitely still fatigued from deadlifting the day before yesterday and I skipped chins because my biceps are sore but I hit a PR anyway. My old PR with 75kg was 10 reps- I think today I could have got one more but I don't know about a second. It was my lower back going first though so who knows what I could do fresh.
The widowmaker set was pretty much death by barbell. Again it was my lower back going first, surprisingly my quads didn't feel too bad at all until afterwards. Never thought about it before but technically all my 20 rep sets have been PRs. I think my best before this cycle was either 40kg or 50kg for 20 back in August or September when I was completely fresh.
Crunch machine (50 reps):
15x20, 15, 15
Didn't fancy 100 reps, my abs are still destroyed from Sunday.
Lat pull down (50 reps):
40x20, 13, 10, 7
Again biceps are really tired and back isn't much better from last two days, nothing major just a lot of soreness so took it easy. About 30s rest between sets.
Single arm kettlebell press (50 reps):
8x18, 14, 12, 6
No dumbbells free that I felt like pressing so grabbed the lightest kettlebell instead. I liked pressing one arm at a time. Right arm seemed to fatigue a bit faster than the left but only felt like I could do about a rep more. Really pumped the (medial?) side of my delts. Might swap this for dumbbells.
Took around 45 minutes.
Very happy with this session, squat is going great. It was a hard one but not so much that I feel run down and broken. I'm a little achy all over from training three days in a row but my only option really this week is to train each day until Thursday. I'll probably go really light with assistance tomorrow.
Kickboxing last night was great too, seems to have renewed my enthusiasm for it. The atmosphere seems a lot more friendly than before which definitely makes a difference. There's also a competition in about five weeks which a few people are training for so everyone seems a bit more motivated.
Another thing to mention; I've had an actimel yoghurt drink each morning for the last three days and have been feeling really good. I think it's just a coincidence because I can't see a yoghurt making such a difference but it's definitely something to keep an eye on.
EDIT: Wow I ramble on a lot lol.