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nowarning
Age 32 , BW 249
Join Date: 2012-05-08.
Following: 9.
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Your are on Monday 29, Oct 2012
Custom ~1RM (EFF) Factor = 42.
C6.W3 Squat/Press/Row

VOLUME REPS SETS BEST EFF BEST INT
4685 38 6 250 250
0.1 ~57.25 45 x 10 x 1 EFF 23% INT 18%
0.2 ~120.9 95 x 10 x 1 EFF 48% INT 38%
0.1 ~141.75 135 x 3 x 1 EFF 57% INT 54%
185 x 1 x 1 EFF 74% INT 74%
0.1 225 x 1 x 1 EFF 90% INT 90%
↑ http://www.youtube.com/watch?v=WpYa_idySXw
0.5 ~241.8 PR 190 x 13 x 1 EFF 97% INT 76%

VOLUME REPS SETS BEST EFF BEST INT
8845 29 8 500 500
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 ~288.75 275 x 3 x 1 EFF 58% INT 55%
0.1 ~330.75 315 x 3 x 1 EFF 66% INT 63%
365 x 1 x 1 EFF 73% INT 73%
0.1 405 x 1 x 1 EFF 81% INT 81%
0.1 455 x 1 x 1 EFF 91% INT 91%
↑ http://www.youtube.com/watch?v=jXAZkhYEAJ4
0.5 ~515.45 PR 405 x 10 x 1 EFF PR% INT 81%

VOLUME REPS SETS BEST EFF BEST INT
14700 60 11 330.9 260
0.8 ~270.8 245 x 5 x 1 EFF 82% INT 94%
0.8 ~270.8 245 x 5 x 1 EFF 82% INT 94%
0.8 ~270.8 245 x 5 x 1 EFF 82% INT 94%
0.8 ~270.8 245 x 5 x 1 EFF 82% INT 94%
0.8 ~270.8 245 x 5 x 1 EFF 82% INT 94%
0.8 ~270.8 245 x 5 x 1 EFF 82% INT 94%
0.8 ~270.8 245 x 5 x 1 EFF 82% INT 94%
0.8 ~270.8 245 x 5 x 1 EFF 82% INT 94%
0.8 ~270.8 245 x 5 x 1 EFF 82% INT 94%
0.8 ~270.8 245 x 5 x 1 EFF 82% INT 94%
1.7 ~311.8 245 x 10 x 1 EFF 94% INT 94%
↑ (flat foot dropset)





Pretty damn solid day. Pressed 225 for a super easy single and hit 190 for an ugly 13. Can't complain about that regardless of the layback!

Squats went great too. 455 went up pretty fast and 405x10 wasn't too bad either. The set was pretty damn hard and I was gassed big time by the end, but even the "ugly" reps towards the end weren't that ugly.

Rows were done on the minute for 10 minutes, just to get some volume in quickly. Went pretty solid too!

Maybe 85% day today, haha...
Posts on October 29th