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nowarning
Age 32 , BW 249
Join Date: 2012-05-08.
Following: 9.
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Your are on Friday 08, Feb 2013
Custom ~1RM (EFF) Factor = 42.
-- Bodyweight: 231
C2.W3 Bench/Pause Squat/DB Rows

VOLUME REPS SETS BEST EFF BEST INT
5255 31 7 375.45 369.25
0.1 ~57.25 45 x 10 x 1 EFF 15% INT 12%
0.1 ~149.2 135 x 5 x 1 EFF 40% INT 37%
0.1 ~204.45 185 x 5 x 1 EFF 54% INT 50%
0.1 ~236.25 225 x 3 x 1 EFF 63% INT 61%
0.1 295 x 1 x 1 EFF 79% INT 80%
0.1 345 x 1 x 1 EFF 92% INT 93%
↑ (paused)
0.4 ~357.55 315 x 6 x 1 EFF 95% INT 85%

VOLUME REPS SETS BEST EFF BEST INT
3185 13 5 426.35 405
0.1 ~149.2 135 x 5 x 1 EFF 35% INT 33%
0.1 ~236.25 225 x 3 x 1 EFF 55% INT 56%
315 x 1 x 1 EFF 74% INT 78%
PR 410 x 1 x 1 EFF 96% INT PR%
0.3 ~388.5 370 x 3 x 1 EFF 91% INT 91%

VOLUME REPS SETS BEST EFF BEST INT
7275 75 5 150 125
0.3 ~101.8 80 x 10 x 1 EFF 68% INT 64%
0.5 ~127.25 100 x 10 x 1 EFF 85% INT 80%
2+ ~159.1 PR 125 x 15 x 1 EFF PR% INT 100%
1 ~127.25 100 x 20 x 1 EFF 85% INT 80%
0.6 ~101.8 80 x 20 x 1 EFF 68% INT 64%

DELETE RENAME Records (PRs) # Back Extensions
VOLUME REPS SETS BEST EFF BEST INT
16500 60 5 400.9 315
0.8 ~350 275 x 10 x 1 EFF 87% INT 87%
0.8 ~350 275 x 10 x 1 EFF 87% INT 87%
0.8 ~350 275 x 10 x 1 EFF 87% INT 87%
0.8 ~350 275 x 10 x 1 EFF 87% INT 87%
1.5 ~350 PR 275 x 20 x 1 EFF 87% INT 87%



Weight was down to 231 this morning, still flying off pretty good. My bench strength is definitely down, but not by a hell of a lot. I was hoping the 345 single would be easier, was like a 9.5 RPE and should've been like a 9 maybe, but still alright. 315 x 7 is my best at that weight, so to get 6 today is still solid even though the last rep was a horrid grind.

Squats felt pretty good, took 410 as a warmup single since it's technically a PR, even though I'm positive I could pause like 455. The triple at 370 felt really good.

DB Rows and back extensions were alternated with rest (so not supersetted). I normally do 100 as my heaviest set, but I brought my adjustable dumbbell today and loaded it up to 125. I was very happy to get 15 without a lot of difficulty, and absolutely no grip issues at all, wasn't even a consideration. The sets of 20 after that were pretty damn exhausting though.

Back extensions felt good, I set up so my hips were way off the pad and arched my lower back hard to really stretch the hamstrings. The last set of 20 tore them to shreds, haha...

Another solid 3 day.
Posts on February 08th