wait...
nowarning
Age 32 , BW 249
Join Date: 2012-05-08.
Following: 9.
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Your are on Monday 12, Nov 2012
Custom ~1RM (EFF) Factor = 42.
-- Bodyweight: 250
C7.W2 Press/Squat/Row

VOLUME REPS SETS BEST EFF BEST INT
4945 37 7 250 250
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%
0.1 ~173.25 165 x 3 x 1 EFF 69% INT 66%
0.1 ~204.75 195 x 3 x 1 EFF 82% INT 78%
0.1 ~204.75 195 x 3 x 1 EFF 82% INT 78%
0.5 ~248.2 PR 195 x 10 x 1 EFF 99% INT 78%

VOLUME REPS SETS BEST EFF BEST INT
6740 25 7 515.45 500
0.1 ~121.6 110 x 5 x 1 EFF 24% INT 22%
0.1 ~204.45 185 x 5 x 1 EFF 40% INT 37%
0.1 ~236.25 225 x 3 x 1 EFF 46% INT 45%
0.1 ~330.75 315 x 3 x 1 EFF 64% INT 63%
0.2 ~425.25 405 x 3 x 1 EFF 82% INT 81%
0.2 ~425.25 405 x 3 x 1 EFF 82% INT 81%
0.2 ~425.25 405 x 3 x 1 EFF 82% INT 81%

VOLUME REPS SETS BEST EFF BEST INT
9000 36 4 330.9 260
2 ~300 250 x 8 x 1 EFF 91% INT 96%
2 ~300 250 x 8 x 1 EFF 91% INT 96%
2+ ~318.2 PR 250 x 12 x 1 EFF 96% INT 96%
↑ (with straps)
2 ~300 250 x 8 x 1 EFF 91% INT 96%
↑ (flat foot drop set)





Was planning to basically do nothing today because of how bad my elbow was screwed up on Friday, but the pressing actually went pretty well. I kept the reps super controlled and didn't violently accelerate any of them and still managed 10. Could be a lot worse, haha...

Squats sucked, elbow wasn't happy. Tried some different grips and stuff but it just wasn't working very well. Still did the minimum reps but they were a lot harder than they should've been. My low back has been fried for the last week for some reason, thinking maybe the insane heavy back extensions I did early last week. No injury just a constant burn/pump as soon as I start doing any work. Hopefully that clears up soon.

Rows were alright, added straps because using my grip was bothering the elbow. Much better with straps but I can't skimp out on grip work...

80% day surprisingly. Expected it to be pretty damn awful.
Posts on November 12th