I fully expected to under perform today. I still ache like hell (you name a muscle it aches) & along with already working 36 hrs this week I knew it would be a grinder. Also on the week off my food level dropped & obviously the quality wasn't great....but I won't make excuses, I got my main shit done which is what matters. I had (again this week) programmed a lift wrong on the last set. Don't Know whats going on there.
Thurs-22nd-March Cycle 3 Week 2 (3x3)
Bench press: 67.5kg 75kg 85kg
Incline press: (Programmed assistance 2x8 1x6) 50kg 60kg 75kg (see the jump)
Wide grip chins: (little 5 reps sets here & there between pressing so 25ish reps)
Dumbbell rows: 2x10 20kg 2x10 24kg 1x10 30kg
narrow cable row 3x10 (light)
Tricep push downs, rope hammer curls & cable lat pull all super setted (light)
This ended up a bit of a patch work session. I missed a little of the assistance work from programmed assistance Monday so I did a little making up today. Not that I needed to & really shouldn't of I guess (all I added in were cable rows) & I dropped kroc rows for normal set/rep ranges.
I did keep the cable work really light though, Working my lats lightly has helped loosen them up. Always think if a muscles still sore some really light cable work can help move it a long.
On a different note I had a great reaction at the gym today. This guy was one of the first people I started talking to on my first week of joining. Hadn't seen him in a while & he was like "shit man look at you"...Asked me what I'd been doing & obviously I waffled on about 5/3/1 & he said "well It's working I can't believe the progress"...I'm not one for ego trips & bro'ing down but coming from an experienced lifter who knows his shit really is pleasing & had me walking out on a high. Hoping to take that into squats tomorrow.
post workout grub up...Sorry to the vegans out there ;0)