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nowarning
Age 32 , BW 249
Join Date: 2012-05-08.
Following: 9.
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Your are on Monday 02, Jul 2012
Custom ~1RM (EFF) Factor = 42.
Presses were solid, 14 is a rep PR. Almost had 15 but the layback was ridiculous so I don't know if I would have counted it even if I did get it, hahaâ¦

Overwarmed up my squats to a pretty clean single at 425. Work sets were no problem, cut the AMRAP set off at 10 just because. I really like the "overwarming up" thing, it's making me feel a lot more comfortable in the 400s and making my work sets feel nice and light. I think the consistent practice of moderate singles in the 400+ range will only have positive effects on my squat as I continue to get heavier.

Rows went fantastic today. 5lbs more than last week and I even managed 10 reps on one set. Used hook grip for a lot of my reps which helped me pull with my back a little more and less with my arms. I was really blown away that I managed 20 reps on the bodyweight set. It wasn't long ago that I could barely do a single rep with my feet elevated at this same bodyweight. The set wasn't pretty and there was a lot of heaving going on, but still awesome improvements in that department.

Hoping to get out and push the Prowler later tonight when the sun goes down and it cools off a bit, been sort of slacking on the conditioning.

Pretty damn solid session. Gotta learn to appreciate the sessions where everything just goes according to plan and you don't go home feeling like a miserable asshole, haha...

VOLUME REPS SETS BEST EFF BEST INT
3960 24 3 225 225
0.4 ~182.35 165 x 5 x 2 EFF 81% INT 73%
0.5 ~210 PR 165 x 14 x 1 EFF 93% INT 73%

VOLUME REPS SETS BEST EFF BEST INT
7325 21 4 426.35 415
PR 425 x 1 x 1 EFF 100% INT PR%
0.6 ~381.3 345 x 5 x 2 EFF 89% INT 83%
0.6 ~439.1 345 x 10 x 1 EFF PR% INT 83%

VOLUME REPS SETS BEST EFF BEST INT
13060 54 6 306 255
2+ ~312 260 x 8 x 1 EFF PR% INT PR%
2+ ~330.9 PR 260 x 10 x 1 EFF PR% INT PR%
2+ ~312 260 x 8 x 1 EFF PR% INT PR%
1.7 ~286.35 PR 225 x 20 x 1 EFF 94% INT 88%
↑ Start dropset
0.3 ~236.25 225 x 3 x 1 EFF 77% INT 88%
↑ w/Reverse Purple Band
0.4 ~248.7 225 x 5 x 1 EFF 81% INT 88%
↑ w/Flat Feet
Posts on July 02nd