wait...
nowarning
Age 32 , BW 249
Join Date: 2012-05-08.
Following: 9.
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Your are on Wednesday 30, Jan 2013
Custom ~1RM (EFF) Factor = 42.
-- Bodyweight: 240
C2.W2 Front Squat/Deadlift/RDL

VOLUME REPS SETS BEST EFF BEST INT
3280 20 5 405 405
~48.45 45 x 4 x 1 EFF 12% INT 11%
0.1 ~149.2 135 x 5 x 1 EFF 37% INT 33%
0.1 ~204.45 185 x 5 x 1 EFF 50% INT 46%
0.1 ~236.25 225 x 3 x 1 EFF 58% INT 56%
0.1 ~288.75 275 x 3 x 1 EFF 71% INT 68%

VOLUME REPS SETS BEST EFF BEST INT
5985 16 5 562.2 562.2
0.1 ~236.25 225 x 3 x 1 EFF 42% INT 40%
0.1 ~330.75 315 x 3 x 1 EFF 59% INT 56%
405 x 1 x 1 EFF 72% INT 72%
0.1 ~462 440 x 3 x 1 EFF 82% INT 78%
0.3 ~499.45 440 x 6 x 1 EFF 89% INT 78%

VOLUME REPS SETS BEST EFF BEST INT
4900 20 2 337.25 275
0.9 ~311.8 245 x 10 x 1 EFF 92% INT 89%
0.9 ~311.8 245 x 10 x 1 EFF 92% INT 89%





Haven't done any front squatting in forever and starting with deadlifts never really loosens me up that well, so I figured I would throw in some light and easy front squats today at the beginning. Felt solid and easy like it should, I'll probably keep them in there.

Deadlifts were alright, I DOH 315 with no problem and tried the 405 DOH again but didn't even get it off the ground which was disappointing. It'll come I'm sure. Work sets felt pretty good. Cut the reps at 6 intentionally, definitely had a few in the tank.

RDLs were solid, grip was slipping by the end of both sets but at least I didn't have to drop to 225 this time.

Solid 3 day.
Posts on January 30th