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nowarning
Age 32 , BW 249
Join Date: 2012-05-08.
Following: 9.
Insert Post:
Your are on Monday 22, Oct 2012
Custom ~1RM (EFF) Factor = 42.
-- Bodyweight: 245
C6.W2 Press/Squat/Row

VOLUME REPS SETS BEST EFF BEST INT
5830 43 6 250 250
0.1 ~57.25 45 x 10 x 1 EFF 23% INT 18%
0.1 ~105 95 x 5 x 1 EFF 42% INT 38%
0.1 ~141.75 135 x 3 x 1 EFF 57% INT 54%
0.2 ~198.95 180 x 5 x 1 EFF 80% INT 72%
0.2 ~198.95 180 x 5 x 1 EFF 80% INT 72%
0.5 ~229.1 PR 180 x 15 x 1 EFF 92% INT 72%

VOLUME REPS SETS BEST EFF BEST INT
10245 33 6 500 500
0.1 ~149.2 135 x 5 x 1 EFF 30% INT 27%
0.1 ~248.7 225 x 5 x 1 EFF 50% INT 45%
0.1 ~330.75 315 x 3 x 1 EFF 66% INT 63%
0.2 ~414.45 375 x 5 x 1 EFF 83% INT 75%
0.2 ~414.45 375 x 5 x 1 EFF 83% INT 75%
0.4 ~477.25 375 x 10 x 1 EFF 95% INT 75%

VOLUME REPS SETS BEST EFF BEST INT
9800 40 4 330.9 260
1.7 ~311.8 245 x 10 x 1 EFF 94% INT 94%
1.7 ~311.8 245 x 10 x 1 EFF 94% INT 94%
1.7 ~311.8 245 x 10 x 1 EFF 94% INT 94%
1.7 ~311.8 245 x 10 x 1 EFF 94% INT 94%
↑ (flat foot dropset)

DELETE RENAME Records (PRs) # Back Extensions
VOLUME REPS SETS BEST EFF BEST INT
8450 30 3 305.45 240
2+ ~343.65 270 x 10 x 1 EFF PR% INT PR%
↑ w/plate
2+ ~369.1 PR 290 x 10 x 1 EFF PR% INT PR%
↑ w/plate
2+ ~362.75 285 x 10 x 1 EFF PR% INT PR%
↑ w/weight vest





Huge press PR, estimated 1RM of 275 (not accurate but whatever.) I like to call that exercise the "bearded rage press." Diggin' it.

Squats were sort of weird, I wasn't feeling it today. Form felt crappy on everything, like I couldn't keep my upper and lower back locked, just felt like I was folding over. Ended up going okay though.

Rows were pretty solid, was pretty fucked after the dropset.

Added the back extensions to try and get this back weakness in my squat sorted out. Fucking ruined my hamstrings too, so I think I'm gonna do these on every squat day. Really easy but hard at the same time if that makes sense, like the inverted rows. I like the weighted bodyweight stuff for that reason.

80% day!
Posts on October 22nd