There was a lot of testosterone flowing back in the corner of the gym tonight with Scott and his boys coming off a deload week and ready for some heavy lifting. I came to do some front squats and call it a day, but instead I got caught up in the frenzy.

They did their thing and I still did my front squats, but instead of staying at around 70% of my 1RM, I was over 80% and set a PR in the 3RM of that lift. I felt strong and Ralphie provided some helpful coaching early on.

My lifts, all 3 reps were: 95/135/155/175/190/200 PR/185.

That should have been enough but I had a 20 kg kettlebell waiting to be swung and I just got my new Gym Boss Interval Timer, so why not try it out and program a Tabata into it.

Once I set it up, I did 8 sets of 20 seconds on, 10 seconds rest, alternating hands. That went well and should have stopped there, but did not. Instead, I did two more Tabata protocols with the kettlebell and 8 sets continuous with each hand. The last set got real wobbly halfway through but managed to finish and collapse. On all sets, I got between 8 and 11 reps in. That kicked my butt…really kicked it. What fun, now that it is over.

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